View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters 5:30 AM Workout 10/14/2015

    by , October 13th, 2015 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 X 100--Descend 1-4 #4 @ 100% 2:00
    4 X 50--Descend 1-4 #4 @ 100% 1:15 #4 on 2:00
    8 X 25 sprint :45
    1 X 50 easy

    5 X 100 kick 2:10
    1 X 50 swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 x 75 1:45 1:45 --
    Three rounds--round 1 stroke, 2 IM, 3 free
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Monday, Oct. 12

    by , October 13th, 2015 at 10:46 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Lebo

    Warm up:

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

    Main sets:

    10 x 25 burst (mostly SDK) + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 2 back from blocks (13s), 3 free w/fins (10s)
    200 EZ

    20 x 25 w/fins @ 100 pace @ :45
    -- had intended to do these all fly, but was too tired
    -- did 5 of each stroke in IM order
    200 EZ

    Total: 2500


    I went to Lebo to swim at 8:00 pm. I felt horrible when I first got in the water, then loosened up. But my body just crashed during that USRPT type set. I'm so used to working out at noon; it was just too late. And I wasn't hitting what I consider to be 100 pace on most of the 25s.

    I signed up for the Sprint Classic on October 25:

    5 Women 50 SCY Fly 0:26.50
    11 Women 50 SCY Free 0:25.80
    15 Women 50 SCY Breast 0:34.00
    23 Women 25 SCY Fly 0:12.50
    25 Women 25 SCY Back 0:13.50
    27 Women 25 SCY Breast 0:15.50
    29 Women 25 SCY Free 0:12.25
    Swim Workouts
  3. 10|12|15 SCM

    by , October 12th, 2015 at 11:42 PM (Blog)
    550 warmup SDK on side with snorkel and fins

    10 x 50 on 1:00 head-up dolphin kick free with snorkel and fins

    10 x 25 fr on 1:00, fast, with one breath ea, 15's I suppose

    15 x 30m on 1:00 as 15 fast / 15 slow
    • 3 types of fasts done as: fr from a dig, fr done from a push, UWDK
    • easys were: odds br, evens bk

    100 IM

    Planned on trying a 50NB today but I was alone in the pool the entire workout and couldn't

    100 IM had sloppy turns, need to youtube up on the fl-bk, bk-br, and br-fr transitions. Was quite out of breath after - took earplugs out thinking it would help me catch my breath, lol

    Need to start doing one good raw speed workout a week with a day off before and after. SCM and SCY meets this winter.

    Updated October 13th, 2015 at 10:40 AM by __steve__

  4. Sunday, Oct. 11

    by , October 12th, 2015 at 05:14 PM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    seated row negatives, 80 x 3 x 8
    good mornings, 9=80 x 5 x 5
    hanging leg raises, 3 x 10
    straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    standing broad jumps w/plates, 2 x 5
    explosive leg extensions, 105 x 4 x 5
    med ball slams, 2 x 10

    Swim/SCY/Solo @ Bethel Park

    1500 EZ with some shooters


    I didn't have the greatest night sleep after the meet. Had to stay up late bc it was Homecoming night. I was sore on Sunday, but still went off to the gym and did an easy swim. I'm heading to Lebo tonight for a workout. It will be my first time trying to do a real workout starting at 8:00 pm ...
  5. Week 159 - Monday

    by , October 12th, 2015 at 04:05 PM (After a long rest)
    I had a good night of sleep and woke feeling ok this morning. I had a good workout but was very tired. I am swimming ok at the moment but everything is a big effort. I am very tired and wonder if I am fighting something. I am congested but don't feel sick at all but I am way more tired than I am used to feeling. My shoulders and back in particular are knotted up and I am generally stiff but my legs are very heavy in the pool.

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

    Main sets
    9x200 pull on 2:30, 3 x descend 1-3
    12x50 kick on 1min, 3 x descend 1-4

    Warm down
    500 breathing 3,5,7,9

    I held 1:58-2:01s on the 200s. I descended but not by much today. Still a good set but oh was I tired. On the kick set I was :38-:41s and again descended but these again felt way harder than I really wanted them to feel.

    I have a crazy day trip from Dallas to Seattle today so had to make a quick exit from the pool to make my flight. Today is going to be a long day!
    Swim Workouts
  6. Mon Oct 12

    by , October 12th, 2015 at 03:25 PM (Senior Sprinting)
    400 warmup

    7 x running dive 50s:
    • first 25 fast free
    • second 25 fast free
    • first 25 fast fly
    • middle 25 fast free
    • 50 fast free
    • first 25 fast fly
    • first 25 fast free

    50 ez
    50 nb
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 10/13/2015

    by , October 12th, 2015 at 12:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 150 2:30
    1 X 200 2:30
    Five rounds. Swim the 200's hard, recover on 150's--all free

    1 X 800 choice
    Descend effort by 200's

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. 10|11|15 SCM

    by , October 11th, 2015 at 04:43 PM (Blog)
    yesterday - SCM
    10 x 25 flutter kick on 1:00
    today - drylands
    1 x 27 DBBP
    1 x 30 iso row machine (last 5 were negative)
    today - SCM
    20 x 25 flutter kick on 1:00
    20 x 12.5 / 12.5 (flutter kick / frog kick) on 1:00
    - 4 - 5 UWDK to solid flutter on the 1st 12.5m
    I notice the gym location makes a huge difference in the number reps I accomplish. I think there could be at least a 5lb difference between labled wt from brand to brand with Db's.

    Updated October 11th, 2015 at 06:31 PM by __steve__

  9. 6000-yarders

    by , October 11th, 2015 at 02:32 PM (Alex's swim journal)
    Each of the last two Saturdays I've managed to get in for a distance day. Last Saturday I did 30 x 200 on 3:20... which was pretty brutal at the end.

    Yesterday I swam the 6000 breaking it into three 30 or 40 minute segments, thus:

    I. 9 x 200 on 3:20 (alternated free/pull; desc. the frees)

    1:00 rest

    II. 3 x thru:
    --3 x 200 fr on 3:10 (2:50-2:59)
    --1 x 200 pull on 3:20

    :30 rest

    III. 6 x 200 on 3:20 (alt. free/pull--try to hold 3:00 for frees, DPS the pulls)
    1 x 500 bk on 10:00 (EZ)
    100 fr cool-down
  10. Racing Rust, Columbus Day Classic, Oct. 10

    by , October 11th, 2015 at 12:18 PM (The FAF AFAP Digest)
    It was good to be back in the saddle -- nice pool, well run meet. But, wow, did I make a lot of technical miscues on my races. Definitely some serious racing rust. Out of curiosity, I checked my blog to see how many races I'd swum in the last year or so. Not many. Exactly 9, with a 10th aborted for a cramp since April 2014. Lots of reasons -- two long summer holidays, injuries, living in Pittsburgh. I need to correct this if I want to have a good 2016. Racing makes you better at racing.

    50 free, 25.8

    The only good part of this race was that I got off the blocks fast. I didn't have a very tight streamline on the start, breathed too early and had to take a second breath before the turn. I also glided into the turn too much and lost some momentum. I executed the Lochte style turn pretty well, but felt like I had no legs the last part of the race. I probably need to work on my flutter kick more. I'm not sure the Lochte turn will help my 50 free that much. I've invested a fair amount of time in working on my side SDKs for my freestyle flip turn. But I should probably try it again at the Sprint Classic.

    50 back, 28.3

    I was a little flat on the start. My SDKs petered out a bit on both lengths, probably due to leg fatigue. I felt like I was spinning my arms a bit and botched the finish. I hit the flag at a half stroke and should have taken another stroke at the finish. Not a great time. But this was also likely a side effect of having done very little sprint backstroke while swimming outside all summer long.

    50 breast (split in 100), 34.0

    I was too tired to do an all out 100. It was a fast moving meet. So I opted for a 50 split. I felt like I had a great start. I just botched the finish again with a ridiculously long glide to the wall. If I had taken another stroke, I would have been a 33 high. Still this is the same time I did last year with way more rest. So it's quite respectable for right now.


    I didn't expect to be exceedingly fast at my first meet back, so these times are fairly solid. I hadn't rested much, and my legs were tired. I also had a hellishly long drive to DC in pouring rain with long delays on I70 due to multi car accidents, which didn't help matters. A sprinter friend also suggested that I might be a little "overtrained" for 50s. True, I haven't been training like Doug and Steve. But I think more rest would make me faster. In any event, I am planning on some 100s for my age up year, so need to do some training for those now too.

    I dashed back right after the meet to make it home in time to send off Lil Fort to her homecoming dance. She had been in Ohio for a XC invitational, posting a season PR, so was in good spirits. I almost didn't make it bc of the Ft. Pitt bridge closure and detour. The parkway and bridge closures here are the bain of my existence!

    Looking forward to more racing at the Sprint Classic!

    Updated October 11th, 2015 at 06:36 PM by The Fortress

    Masters Swim Meets / Events
  11. Sat Oct 10

    by , October 10th, 2015 at 11:28 PM (Senior Sprinting)
    Bridge Athletic

    6 weighted pullups (25#)

    300 warmup
    8 x 150 on 2:00 w fins, paddles, snorkel (accompanied my mid-D pal swimming w/o equipment)

    5x "Crocker 100s" on 2:30 (25 uwk, 25ez, 25k on back, 25 nb)
  12. Week 158 - Saturday

    by , October 10th, 2015 at 04:28 PM (After a long rest)
    I went to bed early last night and slept for almost 10 hours but again woke up tired. My legs in particular were heavy today. Looking back at this time last year I believe this is just how I feel at this point of the season. Probably a combination of working and swimming hard and allergies.

    Warm up
    12x75 free on 1:05
    8x50 kick on 1min

    Main sets
    16x100 free on 1:45 at 500 race pace
    200 easy
    8xstreamline push with increasing number of dolphin kicks off the wall

    Warm down
    200 easy

    The 75s were a tough warmup for some reason. My times were ok holding :48-:49s throughout but it was a higher tempo than I am used to on the warmup. The kick I held :39s. On the 16x100s my legs were heavy from the get go but managed to hold :57s on the first 15. Once again two of our better sprinters decided to put fins and paddles on and pace me on the last 5. They alternated per 100 and pushed me pretty good. On the last one I managed to really go for it and did a :54. I was really huffing and puffing on this set today. The reduction is rest and trying to hit my goal time were tough. I was once again happy with how I did today. About two more weeks and I back off for a week. Next week I am traveling; Monday I am in Seattle and then Wednesday and Thursday I am in Boston. My environmental impact is not good! If everything works out as planned, I will be at normal practice on Monday before heading to the airport, will do my normal Wednesday practice on Tuesday, dry land at the hotel on Wednesday, swim in Boston with the BUMS at Boston University on Thursday and normal swims in Rockwall on Friday. Next weekend I have a kids meet where I will swim some shorter races scy.

    After practice today I did my normal stretch yoga session. I enjoyed the yoga session and the stretching really helped. After yoga I headed back to the pool to pickup my daughter and dropped her home before finally heading back to the pool to coach my 11-12 group.
    Swim Workouts
  13. Week 158 - Friday

    by , October 9th, 2015 at 10:18 PM (After a long rest)
    I slept well and felt a little better this morning. Despite a lot of anaerobic swimming today I felt like this was a recovery workout.

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

    Main sets
    8x75 cycle IMs on 1:10
    8x50 AFAP kick on :55
    16x25 AFAP free on :35
    8x50 636 drill on 1min
    6x100 kick with fins on 1:20
    8x25 done paired up, alternating one swimmer pull, and one swimmer holding the others ankles. At 12.5 the back swimmer pulled the front swimmer back and both swimmers race the remaining 12.5. 15 seconds rest.

    Warm down
    200 easy

    On the Cycle IMs 2x(fly,back,breast, back,breast,free, breast, free, fly, free,fly,back) I felt OK and was getting about 15-20 seconds rest. On the 50s kick I was holding :38s. I held 12s on the 25s. Like last week I went as fast as I could but just did not get to the point of hurting. On the kick with fins I held 1mins. The 25s holding ankles was fun and I found that if I pushed down on the person pulling it was like a tractor pull and made beating the. On the sprint much easier.

    Updated October 10th, 2015 at 08:00 AM by StewartACarroll

    Swim Workouts
  14. Fri Oct 9

    by , October 9th, 2015 at 07:44 PM (Senior Sprinting)
    Friday overspeed day in the pool

    300 warmup
    12 x 12 1/2 (4 fr, 4 fl, 4 k)(btw the even ones are from a dead float in the middle of the pool)
    6 x 25 fin swim (e/f, f/e, 2 build, 2 fast)
    4 x 12 1/2 free
    50 nb

    later at the track
    10 x 100 barefoot on field, 10 push-ups in between
    680 jog on field (perimeter of FB field)
    4 x 440 on track, 2 min per lap (i.e. 8 min mile pace), 2 min rest in between each 440
    10 x 50 stadium steps

    10 pullups
  15. 10|9|15 Hey siri, How do I swim faster?

    30 x 30m on 1:00 as:
    • 15m fast fr with 4 UWDK and 4 - 6 strokes
    • 15m ez br (odds) or bk (evens)

    30 x 15m on 1:00 dive from side fr:
    • 5 UWDK's

    50 ez fr with fins

    0.5 mi barefoot run
    20 negative pullups
    20 min shoulders with weights and bands

    This has nothing to do with siri's question, but I thought it is what I needed.
  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/12/2015

    by , October 9th, 2015 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick

    4 x 50 1:00
    1 X 100 @ 100% 2:30
    Three rounds--choice

    4 X 100 1:30
    1 X 400 6:00
    3 X 100 1:20
    1 x 300 4:00
    2 X 100 1:15
    1 X 200 negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Workout 10/09/15: morning

    by , October 9th, 2015 at 10:24 AM (Maple Syrup with a Side of Chlorine)
    Another quick swim this morning - adult swim was packed this morning.

    200 free/200 back/200 im drill
    400 shark swim
    4 x 100 on traffic (even length stroke IMO, last fast)
    100 kick
    100 loosen and out
    (Solo/Rec/1600yds/30 min)

    First three swim week since Nats. Off to Men's Retreat this weekend, then on staycaction next week.
    Swim Workouts
  18. Thur Oct 8

    by , October 8th, 2015 at 11:09 PM (Senior Sprinting)
    Bridge Athletic

    13 pullups

    400 loosen up swim
  19. Week 158 - Thursday

    by , October 8th, 2015 at 10:43 PM (After a long rest)
    I once again had a reasonable nights sleep but woke up tired. I decided this morning I was going to ease up on the dry land and get a little longer recovery swim in.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    4x(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)

    400 free with snorkel
    6x50 catchup on :45
    4x100 pull on 1:30
    4x4x25 in :40 done as open,close,easy,fast
    500 easy

    i felt pretty hideous during dry lands and in the pool today. Hopefully easing up a little today will help.
    Swim Workouts
  20. 10|8|15 drylands

    0.57 fast run to gym (3:47)

    Leg press
    • 1 x 10 x 90
    • 1 x 10 x 270
    • 1 x 22 x 450

    • 1 x 25 x 65's

    Angled, one leg presses on LP mach (works behind)
    • 1 x 10 x 30

    Leg Ext
    • 1 x 10 x 80

    Leg curls
    • 1 x 10 x 90

    Back extensions
    • 1 x 13 x 15

    Standing calf raises
    • 1 x 14 x 360

    Several sets of rotated hip exercises

    0.57 mi jog (4:57)

    Did not want to do the fast run at all, especially once started. Felt like quitting every step but I pushed through it resulting in a decent time