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  1. Modified Ande Workout, Sunday, Sept. 6

    by , September 6th, 2009 at 06:27 PM (The FAF AFAP Digest)
    Yesterday, I took my scheduled Saturday off.

    Today, I slept through my team workout. Can't seem to get up at a reasonable hour at all. Oh well, I stole and modified one of Ande's workouts and got a good speed workout in later in the afternoon. Tomorrow will be weights & an aerobic workout hopefully -- if I can wake up! lol Friends over for a barbecue in the late afternoon so I can't dally all day.


    Warm up:

    700 variety swim, kick, drill

    Speed work:

    5 x 100 backstroke kick @ 1:45 @ 70-75% w/10-8-8-8 SDKs per 25
    (Went 1:03-05s)

    50 EZ

    6 x (25 AFAP fly + 25 EZ)

    50 EZ

    4 x 100 backstroke kick @ 2:15 @ 85-90% w/12, 10, 10, 10, 10 SDKs per 25
    (Went 58, 58, 56, 56)
    (Had meant these to be at 80%, but missed the boat on the first one, so just kept going at the slightly higher speed)

    50 EZ

    6 x (25 AFAP back + 25 EZ)

    50 EZ

    3 x 100 backstroke kick @ 2:15 @ 90% w/12, 10, 10, 10 SDKs
    (Went 57s)

    50 EZ

    6 x (25 AFAP breast + 25 EZ)

    50 EZ

    2 x 100 backstroke kick @ 2:30 @ 95% w/ 13, 11, 11, 11 SDKs per 25
    50 EZ inbetween
    (Went 56, 55)

    50 EZ

    6 x (25 AFAP free + 25 EZ)

    50 EZ

    1 x 100 backstroke kick @ 100% w/ 14, 12, 12 12 SDKs per 25
    (Went 54)

    200 EZ

    Total: 4250

    Swim = 1750
    Kick = 2500


    I ordered a wetsuit! Decided to buy instead of rent b/c I think I'll have occasion to use it again.

    Had my iphone stolen at the movies last night. It rots when grown adults or teenagers have to steal someone's cell phone. I left it for only a few seconds ... Got a new iphone today with a tracking device. It's ever stolen again, I will hunt the thief down.

    Updated September 7th, 2009 at 08:51 PM by The Fortress

  2. Saturday, September 5

    by , September 6th, 2009 at 01:57 PM (Elise's Fitness Fun)
    Busy day, so just got in a very short workout:

    1 mile run on treadmill

    Bench press: 2 sets of 75 x 15
    Lat pull-down: 2 sets of 110 x 15
    Triceps press: 2 sets of 40 x 15
    Alternating hammer curls: 2 sets of 10 x 15
    Bicycle cruches: 1 set of 100
    Side crunches: 1 set of 30 on each side
    Good morning darlings: 1 set of 30
    Leg raises: 1 set of 20
  3. Sarasota Y Sharks Masters 5:30 Workout: 09/07/09

    by , September 6th, 2009 at 11:51 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Labor Day


    WARM UP:
    2 X 100 1:45
    2 X 150 2:30
    2 X 200 3:00

    2 X 100 Kick 2:15
    4 X 75 Kick 1:45
    8 X 25 Kick *fast* :40

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:30
    4 X 75 1:10
    1 X 300 4:30
    6 X 50 :40

    1 X 50 1:15
    4 X 25 *fast* :30
    Swim it 4 times through with a short break between rounds.
    Round 1: fly
    Round 2: back
    Round 3: breast
    Round 4: free

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Saturday September 5, 2009

    I ran about 4 miles yesterday afternoon. It felt awesome! I think my running legs are back.

    I'm in Wisconsin with the family right now so I'm not sure of the distance. I might hop in the car later to verify - this will also give me something to do.

    I am thrilled with how this run felt. I was/am a bit sore still from weights on Thursday. I'm happy about this, too. I was afraid it might effect my run. I am going to lay off of any upper body weights until I've had a chance to let a massage therapist work out some of the knots I have going on in my shoulder.

    Today since I am in the land of cheese I am going to have to run again if I want to workout, which I do.

    I'm very content in my pjs right now though ...
  5. Another Easy Saturday

    by , September 5th, 2009 at 04:24 PM (Mixing it up this year)
    We did the usual easy workout focus was on stroke work.

    5x100@1:45 Free
    40x25 Drills 10 of each stroke
    500 Free w/paddles & bouy every 3rd 25 back

    Total 2000 yards
  6. (Hangover) Recovery Swim

    by , September 5th, 2009 at 04:24 PM (A comfort swimmer's guide to easy swimming)
    Left work at noon yesterday and went to the horse races. Drank too much and ate too much junk food. This was a good workout to clear out the cobwebs.

    SCM, solo

    15 sec. rest after each except where the interval is specified.

    300 swim free
    200 kick free
    100 drill free
    300 swim back
    200 kick back (work underwaters)
    100 pull back (deep catches)
    100 IM swim
    200 IM drill
    3x100 IM on 2:00: make the interval (this should only be a moderate effort)
    swim 3x200 w/15 sec. rest alt. 75 free/25 fly
    swim down 300 easy
    Total: 2700 meters

    Pool is closed tomorrow and Monday so I won't swim again until Tuesday.
  7. Saturday Sep 5th, 2009 Quadrathlon, Trained with UT Men

    by , September 5th, 2009 at 03:48 PM (Ande's Swimming Blog)
    Saturday Sep 5th, 2009

    thinking about doing P90X to help with weight loss & general fitness


    9:00 - 11:00
    Eddie Reese coached
    UT Swim Center
    Swam with UT Mens team
    Everyone on this list

    Wore B70 FULL

    2 x (4 x 25 fr, 4 x 25 stroke, 4 x 50 fr, 4 x 50 stroke)

    2 x (200 k, 2 x 50 done 25 easy 25 at 92%)
    went 2:16 on the 200 k easy speed
    want to see how fast I can kick a 200
    if I really go for it


    50 fly FAST
    coaches go off side of pool no blocks
    slow turn glided in
    went 24.4

    rest 8 minutes
    150 easy

    50 bk fast
    coaches go in water
    went 24.7

    rest 8 minutes
    150 easy

    50 br fast
    coaches go dive off side no blocks
    went 29.0

    rest 8 minutes
    150 easy

    50 fr fast
    coaches go dive off side no blocks
    went 22.8

    rest 8 minutes
    150 easy

    50 SDK
    eddie timed
    roll start
    went 23.1

    50 easy


    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    3) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009
    Swim Workouts
  8. Finally feeling good on the run

    by , September 4th, 2009 at 10:22 PM (Elise's Fitness Fun)
    It is actually starting to feel good to run. I did a 4 mile run on the treadmill today and for the first time in quite a bit of time, I felt like I was getting my stride back. Warmed up 1 mile at a 10 minute pace, did 2 miles at an easy tempo pace of 8:30/mile, and then cooled down around a 9 minute mile.

    To enjoy running, I've had to adjust my goals somewhat for the fall. I don't think I quite have the speed yet to pull off the one mile time I was hoping to run on October 10. So, instead of going to the one mile state championship, I think I'll consider going to a 5k race the same day. Still want to run another 5k on October 3 and go faster than I did last year. I definitely think this is doable. What would be cool is if I could get right between my PR on that course and the time I did last year. That may be reaching, but hey, I'm a believer in reaching for the stars.

    This afternoon, did an easy 2000 yards as follows:

    300 warm-up: 100 swim, 100 kick, 100 pull

    4 x 50 free - 25 rt/25 lt on 1:00

    200 dolphin kick on back with fins

    8 x 25 fly doing just the underwater pull on :45

    4 x 25 fly - aim for perfect stroke on :45

    8 x 100 - first four are back kick without fins on 2:00, second four are back with paddles on 1:45

    200 free kick with fins

    2000 yards
  9. 1:20-3:35, Friday, Sept. 4

    by , September 4th, 2009 at 05:06 PM (The FAF AFAP Digest)
    This afternoon, I dropped one kid off for a playdate and went to the gym and worked out until I had to pick up another from practice:

    Core/Dryland: 50 min

    Bicycles, 3 x 50
    Long arm crunches, 3 x 50
    Cable twists w/yoga ball, 40 x 3 x 15, each side
    Forward lunges, 3 x 15 w/10 lb DBs
    Total ab machine, 100 x 3 x 25
    Back extensions w/10 lb DB, 3 x15
    Chin ups, 3 x 7
    Squat swing, 25 x 3 x 15
    External rotators, 10 x 3 x 15, each arm


    I always thought bicycles were too easy, but not so much if you do a lot of them.

    The squat swings with the plate are from http://www.ab-core-and-stomach-exerc...-workouts.html. (I need to review some of these exercises again.) This particular exercise seem to always tweak my left teres muscles when doing it, though it feels fine now.

    I've re-started the chin up/pull up project. I'm thinking of sticking to chin ups this go round, as they don't seem to put as much stress on the knuckles of my right thumb and index finger, which can get cranky.

    Here's an interesting article a friend sent me regarding core work:

    Ellipse: 20 min

    20 minutes, moderate pace

    10 minutes of stretching the legs and eating a balance bar.

    Then hopped in the outdoor pool for a quick recovery/hypoxic workout. Beautiful day to swim outdoors.

    Swim/SCM/Solo: 50 min

    Warm up:

    650 swim, kick, drill

    40 x 25 w/fins

    1-10: dolphin kick on belly @ :35
    11-20: dolphin kick on side @ :40
    21-30: dolphin kick on back @ :35
    extra 30 seconds rest
    31-40: easy speed fly w/8-9 SDKs @ :40

    Note: Fly feels a bit off when my hamstrings are sore and tight.

    100 EZ

    Total: 1750 meters

    Note: I think in the future I might track my swimming and kicking yardage to see what % of kicking I'm really doing. Of course, much of my "swimming" can be kicking too as I do extended SDKs often.

    Speedo and I are planning to do a couple sprint oriented workouts together at noon next week. Looking forward to it!

    Updated September 4th, 2009 at 05:21 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Ellipse Machine
  10. FAST Friday Sep 4th, 2009: The "RIGHT INTO" Challenge

    by , September 4th, 2009 at 03:12 PM (Ande's Swimming Blog)
    Friday Sep 4th, 2009

    Weighed 214

    Masters has no practice this Saturday because of the UT Football Game. I asked Eddie if I could train with UT Men & he said YES! They're doing a quadrathlon
    which is a fast 50 of each stroke for time &
    maybe a fast 50 SDK.

    My new FS PRO JAMMER arrived yesterday, tried it on, it fits. Might wear it once in practice.

    thinking about doing P90X to help with weight loss & general fitness

    LIFTED WEIGHTS world gym 5:15 AM
    lat press 8 x 50 6 x 55
    lat pull 6 x 197 5 x 205
    bench press 5 x 185 4 x 185
    leg press 10 x 270 6 x 320


    6:00 - 7:30
    whitney Coached
    UT Swim Center
    Swam with Tyler
    beside Larry, Chris, Todd, Max, Ned, Brandon, Amy & a guest,
    but NO Brad, Mike, Marcio, or Jon
    dove in on time

    when we arrived we had the whole pool, whitney said no more than 2 to a lane
    after warm up after each swim we'd move one lane right

    very challenging practice no easy 100 or break between sets

    Wore B70 LEGS

    20 minutes choice, my choice was
    10 minutes of 50's on 50
    10 minutes of 50's on 45

    Main Set

    5 x 200 fr desc on 4:00
    start at 90%
    went 2:10, 2:04, 2:03, 2:02, 1:55

    right into

    5 x 100 fr desc from 90% on 2:15
    don't recall my times, around and under 1:00, waybe 57 or 8 on last one

    right into

    5 x 100 fr on 2:15
    hold at the time we did on #5 in last set
    went 57's & 52 on last one
    she gave us a little extra rest before the 5th 100

    right into

    6 x 50 on 1:30 all fast
    1 fl went 25
    2 fr went 26
    3 bk from a push went 30
    4) fr went 27
    5) br went 31
    6) fr got 1 min extra rest went 23

    Assigned: 10 minutes easy swim
    Did 200 easy

    This was a challenging practice.

    Want to swim faster faster?
    Develop the ability to swim really fast when you're really tired.


    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    3) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009
  11. Sarasota Y Sharks Masters 5:30 Workout -9/05/09 -SCY

    by , September 4th, 2009 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:45
    4 X 100 1:40
    4 X 100 kick 2:15
    8 X 25 kick :40

    1 X 200 moderate 3:15
    4 X 25 kick *no board* :45
    4 X 50 swim *fast* 1:00
    Swim it three times. Short break between rounds.

    1 X 100 moderate 1:45
    4 X 25 kick *no board* :45
    4 X 25 swim *fast* :30
    Swim it twice with a break between rounds.

    WARM DOWN: 4 X 50 easy 1:00


    Swim Workouts
  12. Friday, 9/4/09

    by , September 4th, 2009 at 11:42 AM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    This one kicked our butts. Carrie said she wanted to cry during the last 200.

    400 swim free
    200 kick no free
    (did 100 dolphin on back and 100 breast w/board)
    200 pull choice
    (did 100 free, 100 back)
    4 x 50 choice on 1 alt. drill/build by 25
    (did 1 each stroke, IMO)

    swim 3 x 200 free on 3:20 hold an even pace
    (did these in 3:05)
    swim 3 x 50 back on 55 descend 1-3
    (went 50->47)
    pull 2 x 200 free on 3:20, make the interval
    (at 3:05 again)
    pull 3 x 50 back on 1:00, descend 1-3
    (about like above)
    swim 1 x 200 free on 3:00, make the interval
    (came in right at 3:00 left on 3:10)
    swim 3x50 back on 1:05, descend 1-3, #3 should be really fast on this set.
    (went 50-45-45)

    swim down 200 easy choice
    Total: 2850 meters

    Updated September 5th, 2009 at 09:15 AM by poolraat

  13. 9/3 Jog and Swim

    by , September 4th, 2009 at 11:30 AM (FREEDom)
    Morning Jog
    Ran about 30 minutes, easy jog. Ran about 1.4 out at pretty leisurely pace. On the way back, I ran 1 minute, working on lengthening my stride (technique!), then walked for 30 seconds.

    6:30 PM Masters workout
    Regular masters workout. Coach Beth on deck. Water was ok. We've been having smaller turn outs lately... weather and the slack time of the season I hope.

    400 sw, 300 k w/ fins, 200 pull, 100 choice

    4 x 200 on 2:50 "fartlek" - 4 strokes fast, 4 easy. I just cruised these, held around 2:30. Slow for me now, but I remember when that was pretty good for me.
    200 easy

    3 x
    3 x 50 on :40 (was assigned :35, but I need to back off)
    1 x 50 on 2:00 easy

    200 easy

    24 x 25 on :25 swim w/ paddles, breath 3 times on #1, 2 on #2, 1 on #3, 0 on #4, repeat.
    200 easy

    20 x 25 on :30 kick

    I warmed down after this set... next set was:

    3 x 100 on 1:40, 75 swim 25 fast

    I still have to moderate my workouts, and keep the HR down < 120. The doc was telling me to take it easy. I'll take the time work more on technique, deep, streamline turns, and kicking. I have some more tests coming up week after next, so we'll take it easy, but keep moving, until we get this figured out. My plan now is to try and break the treadmill on the stress test. But first, a weekend away with my wife on the beach for the holiday. Will try to get in some cruises on the bike and maybe some easy OW swimming while I'm there.
    Tags: running
    Swim Workouts
  14. The Freedom of Long Course....

    by , September 4th, 2009 at 09:36 AM (Mixing it up this year)
    Friday looks like it will be my distance day since we do long course every friday.

    400 Free
    300 Free w/paddles & bouy
    200 Free kick
    100 Free
    500 Free kick w/fins every 3rd 25 sprint
    5x100@:05R kick odds fly evens back
    3x400@7:00 Free w/paddles & bouy went 6:37, 6:15, 6:11
    300 Free EZ!

    Total 3500 meters
  15. Thursday September 4 Part 2 and Friday September 5, 2009

    Last night I got to the gym and did my weight circuit - :30 on :30 off for 20 different exercises. I did additional core work (after viewing Fort's best ab exercises) and stretch cord shoulder work then got on the eliptical for about 20 minutes just as an active recovery.

    For the first time in a long time I am actually sore today. Arms are definitely sore and legs are a combo of sore and fatigued. I LOVE being sore. Not necessarily to the point where it hurts to breathe/move/think but where you know you did something. I've been looking for that feeling.

    I am taking today off. This was a tough decision. But I'm reminding myself that days off/recovery days are important, too. So I slept in a bit and enjoyed laying in bed rather than swimming in a 75 degree pool ...

    The weekend plan:
    Saturday - 4 or 5 mile run
    Sunday - ? bike if home, run if in Wisconsin - maybe weights again if home
    Monday - ? I'd like to be back from Wisconsin and go swim ... we shall see.

    Hope everyone has a fabulous 3 day weekend!
  16. A Couple Days Off

    by , September 3rd, 2009 at 09:02 PM (Swimming, Life, and Other Stuff!)
    I took 2 days off. My neck/shoulder was vaguely aching all day long. My neck also has an acute pain when I stretch it a certain way.
    The 2 days in a row seemed to help. I replaced the swimming with a 45 minute run each night.
    Tonight I swam 3,200 LCM Freestyle workout with nasti's at FPAC. I don't recall the gist of the workout(a pyramiding scheme), I basically just followed the person in front of me and hung in there as best I could.
    I started some new exercises and became more diligent about the old ones. I think I'm okay. It's probably just a normal response from a 53 year old shoulder/neck.
    Big Shoulder's 5K is a week from Saturday. If the water is less than 64 degrees I doubt I will swim. I am definitely going to Chicago (priceline room). I will check the water temp in the early a.m. then decide what to do. I don't want to sound like a sissy but I really am not cut out for polar swimming. I think I could do it with some acclimation but cold turkey sounds like a bad idea to me. Last year BS was 68 or 69; that was fine but I have to draw the line somewhere.
    Tomorrow night---America Concert at Conner Prarie! A long week-end too!
  17. Winging it Today

    by , September 3rd, 2009 at 08:26 PM (Mixing it up this year)
    This was a make it up as you go day. I wanted to do some fly but not too stressful.

    5x200@3:30 Free
    40x25@:45 Fly #1-10 Skull drill, #11-20 underwater recovery, #21-30 one arm, #31-40 speed
    500 Free kick w/fins every 3rd 25 fast
    500 Free w/paddles & bouy every 3rd 25 breast
    5x100@1:45 Free as 50swim/50 over kick

    Total 3500 yards

    Did the first 1250 of this for evening workout then got out and coached.
  18. World Premier

    by , September 3rd, 2009 at 05:14 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    [ame=""]YouTube - Ocean City Selkie[/ame]
  19. Another midday swim today. I'm lovin' the sunshine. :-)

    by , September 3rd, 2009 at 04:52 PM (A comfort swimmer's guide to easy swimming)
    Same workout as FlyQueen today. What a coincidence.

    SCM, Solo

    300 swim free
    3 x 100 kick choice, last 25 faster
    (did these all flutter kick on my back w/4-6 sdk off the walls

    3x around:
    100 IM on 2:00: work on long walls with lots of legs
    2 x 50 drill/swim by 25 on 1:00
    (IM's at 1:38-40, did fist swim for the drills alternating back and free)

    3 sets of 4 x 25 choice on 40:
    set 1, 12.5 fast, rest easy
    set 2, 15 fast, rest easy
    set 3, 20 fast, rest easy
    (did #1-fly, #3 back, #2&4 free, on all rounds)

    pull 4 x 250 w/20 sec. rest: odds free, evens no free;
    (did free and back on these.)

    Total: 2500 meters
  20. Weights + GMU Swim

    by , September 3rd, 2009 at 04:24 PM (The FAF AFAP Digest)

    HS hi row, 140 x 3 x 10
    HS bench press, 80 x 3 x 8
    rear delt fly, 55 x 3 x 15
    bicep curl w/BB, 30 x 2 x 15, 40 x 1 x 12
    leg extension, 60 x 3 x 15
    seated leg curl, 60 x 1 x 15, 70 x 1 x 15, 80 x 1 x 15
    standing overhand single arm push on double cable machine, 25 x 3 x 15, each arm
    hip hinges w/12.5 lb DBs, 3 x 10 each leg
    goblet squats, 40 x 3 x 15
    leg adductors, 80 x 3 x 15
    external and internal rotators, 10 x 2 x 15, each arm
    3 point arm extensions, 2 x 15
    elevated crunches w/med ball, 2 x 15
    dead bugs on bosu, 2 x 25
    decline reverse crunches, 3 x 20

    10 minutes of stretching


    Got in a longer session today, though I still kept the amount of weight conservative as I ramp up again. I've decided I'm going to do more leg work in the gym. In the past, I've done very little -- just squats and maybe a leg press here and there. I'm going to add in leg extensions and seated leg curls with a small-ish range of motion.

    My legs were slightly sore today from the run -- that's what I get for not running for over 2 months ... I could feel my core muscles too; and those are usually never sore.

    Ran across this article/study on ab work. I was a bit surprised by the rankings of core exercise. I would have expected the ab roller and planks to be higher.

    Chlorine posted this on the forum and it also looks worth looking at:

    I'm heading to Mason tonight and will update my blog with my swim later. This will likely be one of my last Tuesday/Thursday night sessions, as my kids' practices/dinner/homework tend to interfere with me getting to these practices during the school year and Mr. Fort is often working/traveling. So I will become a Sunday regular once again. I've heard this Sunday's practice will not contain one stroke of freestyle ...

    I sent in my transfer of affiliation form to re-join GMUP. Though I LOVED swimming with all my Academy Bullets teammates at Nationals. It should be effective by the Sprint Classic. I'll just need to swim the Fall Ball, if I do, unattached.


    Warm up:

    400 swim
    300 kick
    200 IM drill
    100 scull

    8 x 50 kick w/fins @ :50
    2 x (3 dolphin kick on back, 1 dolphin kick on side)

    50 EZ

    Main set:

    6 x 125 @ 1:45 (100 free/25 stroke)
    (I worked the free, cruised the last 25)
    4 x 100 kick @ 1:50
    (I did these fast with fins to get some speed work in and went :59-1:00 backstroke kick)
    6 x 75 @ 1:10 (25 stroke/25 free/25 stroke)
    (I'm not a fan of changing from stroke to free this much. But others love it.)
    extra :30 seconds rest
    6 x 100 pull @ 1:20
    (I did backstroke kick w/fins and held around 1:03s.)

    100 EZ

    Sprint set:

    4 x 25

    #1 UW dolphin kick off blocks
    #2 easy
    #3 fast off blocks
    #4 easy

    20 C/D

    Total: 4050

    Updated September 4th, 2009 at 09:47 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts