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  1. Week 157 - Friday

    by , October 2nd, 2015 at 11:43 AM (After a long rest)
    I had a good night of sleep last night but woke up tired. This feeling held throughout todays workout. I can tell we are training hard right now and life is crazy busy too.

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

    Main sets
    8x100 on 1:30 odds IM, evens free
    16x25 free afap on :40
    3x(200 kick on 4mins fast, 2x50 1 arm back drill on 1min)
    12x25 with fins, odds underwater, evens fly on :30

    Warm down
    200 easy

    I held 1:05s on the free and 1:10s on the IM 100’s. On the 25s fast I held :12’s which was not incredibly fast but I had to work really hard to hit these today. Everyone else seemed to be hurting as bad as I felt but my challenge was not lactic build up but rather just being tired. In fact I made the comment after the 25s set that I just did not feel like I got going. Tom said this set should hurt more than the 16x50’s or the 16x100’s; it did not and I just don’t think I am a sprinter. I think if I did the 25’s on :20 it would hurt pretty bad but I just cant get there with that much rest. On the kick I worked hard and held 2:45’s. The drill was focused on shoulder rolling. The last round of 25s was tough due to lack of oxygen and as we got further into the set I could feel my legs in particular burning.
    Swim Workouts
  2. Thur Oct 1

    by , October 1st, 2015 at 11:31 PM (Senior Sprinting)
    Drylands: Bridge Athletic

    I began another season of using the Bridge Athletic app. Last year I used it beginning in November, all the way through LC Natls. You can enter your focus meets and they will design training routines designed around them, complete with taper.

    I know some of you have tried or sampled Bridge, and I've heard mixed reviews. I am a fan. First of all, I think Nick Folker is the best strength and conditioning guy out there for swimmers, especially sprinters. As you know, he was the strength and conditioning coach for Cal for several years, including their back-to-back championship years in 2011 and 2012. He then left to co-found Bridge with a Cal polo player who was then at business school at Stanford. Nick was himself a great sprinter from South Africa and also swam under Sam Freas at Hawaii. At Cal and afterwards, he has trained Nathan Adrian, Anthony Ervin, and Natalie Coughlin. You can find some videos featuring Nick (mostly with Adrian) on You Tube.

    Second, I like the program. It is a complete program of lifting, body weight exercises, balance exercises, and flexibility. I believe that a lot of our poor technique and swimming inefficiency comes from stroke imbalances, and there are a number of unilateral exercises that improve body balance. Most lifting is with dumbbells instead of bars. There is also a big emphasis on the core, but the bulk of it is focused on the lower back muscles, not the abs. I think those are key in raising our hips and legs and improving body position.

    The program is rather long, 60-75 minutes, and I'm sure many will find parts of it tedious. Last year I did it three times a week, and adhered pretty strictly to the routines, even the recovery and stretching that follows each workout. The macrocycles for me were General Prep, Intro to Strength, Strength, Intro to Power, Power, and Taper.

    Full disclosure, after last season I made an investment in the company. In addition to delivering individual workouts to athletes (not just swimmers, other sports too), the principal focus of their business is providing college S&C coaches software and content to help them train and monitor their athletes.
  3. 9|30|15 and 10|1|15 (SCM / drylands X2)

    about 600 of easy recovery swimming

    • 5 x 0:23 fast run on 1:00

    Leg Presses
    • 1 x 25 x 450

    Leg curls
    • 4 x 10 x 25 ea leg

    30" Box hops
    • 15 consecutive jumps in 0:45

    Straight leg hip exercise with 2lb DB's tied to shoe laces
    • 1 x 10 ea leg

    0.57mi easy run (4:20)

    150 fr (2:20)

    6 x 50 fr on 1:00
    • started sub 40's at an effortless pace then suddenly slowed down to sub 45's panting out of breath(suck at distance)

    30 x 15m on 0:40
    • work the UW's, kick, and aimed for clean breakouts with solid strokes

    50 fr no breather
    • strict form and easy (0:33)

    Superset 3 x (DBBP + negative PU's + upright rows + incline situps)
    5 sets of cable pulls laying belly down on bench, mimicking an arm catch/pull
    Worked rear with cables attached to shoes

    The 50 SCM NB was the first time I ever accomplished without fins on. Went out slow and relaxed planning on breathing once back for an easy 50, but I felt good after the turn and decided to take it to the wall. I had to pick the pace up to a good sprint the final 15M to accomplish this. Nevertheless, I am happy.

    In the middle of an all-out war against the effects of time and gravity. Time has much to do with gravity (mass) in the grand scheme of things, but this war is something different, like age and sagging (eew)

    Updated October 1st, 2015 at 10:41 PM by __steve__

  4. Week 157 - Thursday

    by , October 1st, 2015 at 10:33 PM (After a long rest)
    I had a rough night last night and woke up really tired. It felt like I did not sleep last night due to being very restless. I hauled myself out of bed this morning trying not to think too much or else I would have talked myself out of getting up.

    I worked really hard today despite the tiredness and I know I will pay the price tomorrow.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    7x(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)
    2x20 single leg push on incline against wall
    :30 second head stand

    Adding in the weights on the abs really added some burn to the abs today.
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 10/02/2015

    by , October 1st, 2015 at 12:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right

    12 X 50 swim 1:00
    odd: easy even: fast

    4 X 150 kick 3:15
    1 x 100 swim

    1 X 200 IM 3:30
    1 X 100 IM 1:45
    3 X 50--choice-- 1:05
    Four rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. SwimSwam drylands Wed, Sept 30

    by , October 1st, 2015 at 11:29 AM (The FAF AFAP Digest)


    I decided to try a modified version of this dryland workout that I saw on SwimSwam just to mix things up. I've done most of the exercises before, just not all in the same workout. I didn't do the 3 rounds of supersets without stopping as prescribed -- too old, don't do aerobic dryalnds. I also interspersed some upper body work between the supersets.

    10 minutes on treadmill

    3 rounds:
    hip thrusters w/35 lb plate, 10
    bulgarian splits w/2 10 lb plates, 10
    split jumps, 10

    pull up negatives, 5
    face pulls, 35 x 1 x 25

    3 rounds:
    side step up w/2 25 lb plates, 10
    side box jumps, 10

    pull up negatives, 5
    face pulls, 25 x 1 x 25

    3 rounds:
    weight lunges w/30 lb bar, 10
    knee tuck jumps, 5

    pull up negatives, 5
    face pulls, 35 x 1 x 25

    3 rounds:
    leg press wide stance, 215-235 x 1 x 10
    leg press get together, 175-195 x 1 x 10
    russian twists on incline, 25 x 3 x 25

    med ball slams, 10

    Swim/SCY/Solo @ Lebo HS

    Warm up:

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

    Main sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    3 x (25 AFAP + 75 EZ) @ 3:00
    -- Tried a 4th one backstroke from the blocks, but got a massive calf cramp. My legs were really fatigued, so did a 50 EZ and shut down the sprinting.

    10 x 50 w/paddles
    odds = free
    evens = back
    100 EZ

    Total: 2050


    Well, that was definitely a killer leg workout. My glutes and hamstrings are really sore. I decided to go to Lebo after coaching mostly to check out the pool. It's pretty much the same design as the new Bethel Park pool except with higher ceilings and windows. The big difference is the water was really icy. It felt colder than at Pitt, and was a bit of a wake up after swimming in warm pools for many months. Cold water is hard on my lungs and the shooters felt much harder than usual. 8:00 pm is also really late for a swim ...
  7. Wed Sep 30

    by , October 1st, 2015 at 12:28 AM (Senior Sprinting)
    400 warmup
    3x5x25 on :40 @ 100 pace (free, fly, kick 20/float in)
    25 ez
    60 nb

    2x5 explosive pullups
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/01/2015

    by , September 30th, 2015 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    2 X 150 2:30
    4 X 100 1:30
    4 X 75 1:10

    2 X 100 kick 2:10
    8 X 50 kick 1:05

    3 X 50 1:00
    1 X 150 2:45
    Four rounds.
    50's: 1 easy/2 build
    150's: 100 strong/50 fast

    4 X 200 3:00
    6 X 100 1:30
    200's: negative split
    100's: descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Week 157 - Wednesday

    by , September 30th, 2015 at 01:28 PM (After a long rest)
    I had a packed day yesterday with meetings in Austin and San Antonio. An early start and a late finish made for a long tiring day. I was up at 3:45am and got home at around 9pm. Although a lot of my day was spent on my butt I was pooped by the time I went to bed. I slept really well and felt OK when I woke up for practice.

    I was was hoping to feel good on the warmup but Unfortunately I was tired. I still dug deep today but it was a rough practice.

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

    Main sets
    8x75 kick on 1:20
    6x100 free with snorkel on 1:15
    100 easy
    16x50 free at 200 race pace on :55
    100 easy
    3x(200 easy on 3mins, 100 kick afap on 2mins). Tom said he wanted everyone in my group under 1:15 for the 100s kick.

    warm down
    100 easy

    I held 1min on the 8x75s kick. On the free I tried relaxing and also holding a good tempo. I ended up doing 10/11 strokes per 25 and went 1:03s throughout. We are planning on reducing the send off times on our race pace sets this month so that we are getting around 20 seconds rest, which equates to :45-:50 send offs. Today was the first one of these in the 50s and I don't know if it was the reduced time, the higher than usual intensity ahead of this set, my work schedule or some other factors but I was hurting REALLY bad today. I held mainly 27 lows, which is a slip from last week. I want to get to :26s on the :45-:50 send offs before we taper this season. Time will tell I guess! on the final set the 200s were recovery and the emphasis was on the kick. I was unable to go 1:15s as instructed but did go 1:19s. One of my training group went 1:10s on the 100s kick, which is crazy. His kick has improved no end and is kicking my butt at the moment on the kick sets. Not that I am highly competitive or anything but I desperately want to strengthen my kick.

    I am am off work today since my kids have fair day. The kids get a day to attend the Texas State Fair and today is that day. My wife and daughter have hair appointments but the plan is to do a family outing this afternoon.

    A few of us sat down with Tom after practice and worked on the meet line up for the fall. We are planning on doing a drop taper for the Woodlands meet in early Nov and a full taper for the Boston/Worcester meet in mid December. We talked about hitting training hard for two weeks after the woodlands meet and got calendar dates for starting to reduce weights and swims which always helps. I registered for the woodlands meet this morning and I am swimming:

    Sex Distance Stroke
    3 Men 50 SCM Back
    9 Men 200 SCM Back
    13 Men 400 SCM Free
    20 Men 50 SCM Free
    23 Men 200 SCM Free
    29 Men 100 SCM Back
    33 Men 800 SCM Free

    The Boston/Worcester meet in December just got posted on USMS event calendar along with the event order. It's pretty much the same as last year except they have switched out the 800 for the 1500. I will likely get an 800 split request and also enter a few events I may scratch depending on how I feel and how I do at the woodlands meet.

    I am also going to swim the Baylor meet on the 14th November and will likely swim the 50free and the 1500free. I know this is a strange combination but the 50 is at the beginning of the meet and the 1500 is at the end. The pool is renowned for being warm so it's not an ideal location for a 1500 but it's the only meet where I can swim a limited number of races allowing me to swim the 1500 without the fear of it affecting other events. i am really a mid distance free swimmer and the 1500/1650 take a lot out of me. I have not swum a competitive 1500 as a masters swimmer so it will be interesting to see how I fair.

    Despite being tired I am feeling more confident in the pool than I have been in a long while and I believe I will have a good SCM season!
    Swim Workouts
  10. The princess, I mean swimmer and the pea…

    Finally the pool was just perfect this morning. The sun was on the other side of the building, the water temp. was not too hot, not too cold and only a few swimmers. A great day to be in the water.
    I have been biking and some small swims in the Gulf, but the heat has been tough to work out in.
    When I did the postal my husband said I looked like I was, “kicking more than the other swimmers”. Not good. The legs are the biggest muscles and suck up way too much oxygen. Must be the biking, plus my kicking is too large instead of fluttering under the surface. My arms have to catch up to the rest of me. They are slow. That is what I worked on today and will continue to work on my arms and plus my core is weak too. A long way from where I want to be. Ugh! Hope I am not just dreamin’. This swimming takes dedication like anything else in life in order to be good at it. That is tough for me…consistency. I admire those here who persevere.

    500 warm up
    300 kick
    200 arms
    10 25’s on 35-45 it varied but I was strong on the last ones
    500 any thing
    250 free
    500 flippers under water (my favorite)
    250 free with flippers (couldn’t resist)
    250 cool down
    10 push up on the pool end (next aim for 20)
    Total 2750
  11. Tue Sep 29

    by , September 29th, 2015 at 11:18 PM (Senior Sprinting)
    At the local track and field:
    10x100 striders on the field barefoot, 10 push-ups between each
    4x20 bear crawl etc
    680 jog perimeter of field
    880 jog on track
    10x50 bleacher steps
    12 pullups
  12. 9|29|15 SCM

    by , September 29th, 2015 at 04:14 PM (Blog)
    20 x 25 fr on 0:30 with snorkel
    10 x 50 fr sprint on 3:00: 25 nb, near all-out / 25 recover
    • odds - fins

    10 x 25 fr sprint on 1:00 as 12.5m near all-out / 12.5 recover
    • 4 UWSDK's + 4 strokes

    Updated September 30th, 2015 at 12:49 PM by __steve__

  13. Monday -Tuesday, Sept 28-29

    by , September 29th, 2015 at 03:32 PM (The FAF AFAP Digest)

    Monday: Vinyasa yoga, 75 min

    According to my flog, I hadn't been to yoga in 25 days. I definitely felt tighter than usual. With all the aggravations this month, I haven't done any stretching or yoga on my own. I need to reverse this trend.

    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    2 x
    4 x 25 shooters w/fins @ :30
    1 x 50 EZ
    extra 50 EZ at end

    Main Sets:

    10 x 25 burst SDK @ 1:00
    100 EZ

    3 x (4 x 25 AFAP @ :30 + 200 EZ)

    3 rounds w/fins:
    1 x 200 back @ 3:00
    2 x 25 shooters @ :30
    2 x 25 fast flutter kick w/board @ :30
    1 x 50 EZ @ 2:00

    100 EZ

    Total: 3250


    I dashed out of Sewy today (in the North Hills) to dash to my daughter's XC meet (way in the South Hills), but it was cancelled due to torrential rain. So now I have no excuse but to do some yoga and stretching! Edit: I did do 40 minutes of foam rolling, stretching and rehab ex.

    I did sign up for the DCAC meet on Oct. 10. I don't really feel "ready," but I think I need to get myself back on the blocks.

    Updated September 29th, 2015 at 05:25 PM by The Fortress

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 09/30/2015

    by , September 29th, 2015 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    10 X 25 sprint kick :45
    50 easy swim

    1 X 100 IM 1:50
    2 X 50 1:05
    4 X 25 sprint :40 #4 on 1:00
    Four rounds. Round 1 50's/25's: fly 2-back 3-breast 4-free

    9 X 200 pull 3:00
    Negative split 1-8--#9 is warm down

    Swim Workouts
  15. Week 157 - Tuesday

    by , September 29th, 2015 at 08:51 AM (After a long rest)
    Life is very hectic at the moment. I am off to Austin/San Antonio today and have an early flight. As such I did dry lands at 4:30am so that I could make my flight. It was tough getting up this morning. I got to bed pretty reasonable last night but had a hectic afternoon. Work has been very busy recently and yesterday was a very typical non stop day. I left the office to make it to the pool but Dallas traffic conspired against me yesterday. A truck carrying paint had dumped it's load of bright red paint along I30 over the course of a mile or so. I was lucky that I got off the interstate because it looked like a bunch of cars were driving through the paint and kicking paint up on the cars behind. I would have been very upset if I ended up with red paint on my car!

    My kids had a great meet this weekend and we had lots of best times. A couple of my kids made BB and B times which means they will move up to the faster group. Our head coach asked to meet with me later this week to talk about me coaching a mid distance and distance oriented group of our top kids next spring. I am having fun and if I can make it work with my work commitments it would be a lot of fun.

    Today I could only do dry land.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    5x(5x(:45 of abs with medicine ball. I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    Today was tough! I don't know if it was tiredness from work or just the fact that I did this workout in my own which I always find hard.
  16. Mon Sep 28

    by , September 28th, 2015 at 11:52 PM (Senior Sprinting)
    400 warmup
    8x25 AFAP, 75 easy in between
    50 nb

    12 pullups

    We have an enviable pool situation in Little Rock. The Racquet Club has 50m outdoor and 25y outdoor venues; the latter gets a bubble cover from mid-Oct to mid-Apr. The local university has a 50m indoor pool that is usually set up SC. The 50m outdoor pool is still swimmable this time of year, although the the temp is low to mid 70s. But the best swimming is in the 25y pool during the month just before the bubble goes up (now) and just after it comes down. Air temps 70-80 and water temps 81-83. Just glorious. For a couple of months we can pretend we're in Palo Alto (along with eponymous tall trees around the pool).

    Updated September 29th, 2015 at 08:41 AM by Doug Martin

  17. Sarasota Y Sharks Masters 5:30 AM Workout 09/29/2015

    by , September 28th, 2015 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    1 X 200 moderate 3:00
    1 X 100 strong 2:15
    Four rounds--choice

    1 X 250 3:45
    1 X 150 2:15
    4 x 50 :45
    Three rounds--pull
    50's: strong/Round 3 50's are warm down

    Swim Workouts
  18. Sunday, Sept 27

    by , September 28th, 2015 at 12:33 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Bethel Park

    Warm up:

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

    Main sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    5 x (25 AFAP backstroke from the blocks + 75 EZ) @ 4:00
    -- mostly 13 flattish
    100 EZ

    5 x (25 AFAP various w/fins + 75 EZ) @ 3:00-3:30
    100 EZ

    5 x 50: 25 @ 100 pace intensity w/parachute/fins/paddles + 25 EZ @ 2:00
    100 EZ

    Total: 2650


    My only goal for yesterday was to do some sprint backstroke from the block. And I needed a pool that was deep for starts. My first start was appalling -- I guess that's what happens when you haven't done one in many months. The rest were OK; I felt like I wasn't exploding my hands fast enough. I'm going to yoga today and then an easy swim later.

    I'm very happy that my friend Bill White is going to replace me as the Team Pitt coach. This means that my swimmers will have a quality coach and quality guy. And I can go the practices on Wed and Fri without worrying about awful workouts or a coach who frowns on revision. Whew. This has been a very unsettling month. I am looking forward to getting into a new routine once I'm done coaching this week.
    Swim Workouts
  19. Week 157 - Monday

    by , September 28th, 2015 at 09:32 AM (After a long rest)
    I tried twisting arms yesterday to go with me to watch the second maze runner movie but alas I had no takers so I decided to go on my own. The movie was so so! When I got home there was blood all over the living room floor and it turned out one of my dogs had lost a portion of her ear. We guessed that the two dogs got into it and one of them nipped the other caused the injury. This is not the first time this has happened and her right ear looks awful. We had a really hard time stopping the bleeding and just as we thought she was done she would shake her head again and it would start bleeding again.

    This is morning came quick. My daughter has a school event tomorrow so decided to go to practice with me this morning. The pool was packed!

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

    main sets
    8x200 pull on 2:40 descend 1-4,5-8. I was told big descend
    4x200 kick on 3:40
    3x(2x50 catchup, 50 back drill, 50 back build) on 1min

    warm down
    200 alternating dps, breathing every 5 by 25

    i descended aggreively on the 200s going, 2:06,2:02,1:59,1:55,2:03,1:59,1:57,1:54. On the kick we worked them hard and I was 2:43-2:45 throughout. These hurt bad! The 50s were swum easy slept the build where I went :31,:30,:29 as build.
    Swim Workouts
  20. 9|27|15 Drylands

    by , September 27th, 2015 at 11:39 PM (Blog)
    Run to gym from work 0.57 mi (3:44)

    did weights for chest, shoulders, RC with bands, lower back, abs

    Easy run back 0.57 mi (4:55)

    Measured the distance (with googlemaps) I originally assumed to be 0.6mi to in fact be 0.5681 miles