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  1. Sarasota Y Sharks Masters 5:30 AM Workout 09/23/2016

    by , September 22nd, 2016 at 02:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    3 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    4 X (4 X 50 1:10 #4 on 1:30
    Within each round, 1 each IM order. Free is always fast

    1 X 400 5:15
    3 x 100 1:40
    1 x 300 4:15
    3 X 100 1:40
    1 x 200 3:00
    3 X 100 1:40
    Pull. Descend each group of 100's 1-3

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  2. Tues-Wed Sept 20-21

    by , September 21st, 2016 at 06:46 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCy/Solo @ Sewy

    Warm up:


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

    Main sets:

    10 x 25 burst SDK to 15m + cruise @ 1:00
    100 EZ

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

    4 x (50 AFAP + 150 EZ)
    100 EZ

    4 x 50 w/slow mo Lochte turn
    100 EZ

    Total: 3000



    Wed: Drylands:

    rehab ex
    good mornings, 85 x 4 x 5
    face pulls, 50 x 3 x 15
    straight arm dips, 75 x 3 x 25
    altitude drops, 2 x 5
    explosive leg extensions, 90 x 3 x 15
    rear delt fly, 60 x 3 x 8
    resisted standing long jumps, 30 x 2 x 5
    donkey kicks, 10
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    TRX single leg squats, 2 x 10 each leg
    squat jumps w/DBs, 2 x 5
    reverse bicep curl, 20 x 3 x 10
    streamline crunches on yoga ball with feet on wall, 2 x 15

    5 miles on treadmill


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


    My shoulder seems to be slowly getting better, so I did a little fast freestyle the other day. I wanted to go to Pitt tonight but Mr. Fort is out of town and Lil Fort is not feeling very well.

    With the Rowdy meet out of the picture, I guess the Sprint Classic on Oct. 30 will be my first meet. I'm thinking of doing the 50 fly, 100 back or IM and 50 back. I will do a SCM meet in November somewhere, and I have NE Champs with my team in December. I am hoping to get in a SCM 100 IM and 50 free in November. 100 IM, an event in which I would like to post a good time, falls at the end of the day at NE Champs. And I need to try a race pace Lochte turn in the 50 free before NE Champs. I haven't done one since last May. I want to get it right for our mixed 200 free relay -- which is my first event there and one in which we are hoping for a fast time.
  3. 9|21|16 LCM

    by , September 21st, 2016 at 05:27 PM (Blog)
    500 fr warmup with snorkel 8:30
    2 x 50 flutter kick on 2:00
    2 x 50 flutter kick on 2:30
    50 fl / 50 easy with fins
    100 fr with MF (fast / easy)
    50 br / 50 bk

    Drylands yesterday - mostly stretching, worked hips and some torso stuff.

    Then I discovered an entire different wing to the gym on base that is open after hours with nobody around. Appears to be where the crossfit type people hang out. Tossed a 45lb ball for about 3 minutes as a shotputting-like toss with right arm, pick it up, then left, etc. By end of 3 minutes the ball would just roll off my extended arm as I was tired. Also ran a couple circles while holding that ball (appears to work just about everything I can think of- lol). I noticed some wood boxes that (I believe) are used for jerks and started experimenting with high jumping to the top, the last jump was 44.25" and was quite easy. I filmed it with my iphone se in slow-mo and noticed I didn't really jump too high, just managed to get my feet up there.

    Updated September 21st, 2016 at 06:59 PM by __steve__

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  4. Sarasota Y Sharks Masters 5:30 AM Workout 09/22/2016

    by , September 21st, 2016 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50

    10 X 50 kick
    5 on 1:10
    5 on 1:05

    1 X 100 moderate 2:00
    3 X 50 strong 1:00 #3 on 1:30
    four rounds, choice

    6 x 250 pull 3:45
    1-3: negative split
    4-6: last 50 fast

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  5. 9/19 and 9/20

    Monday
    P90 shoulders/arms/abs before work

    300 free/back by 25
    100 IM drill
    300 pull
    4 x 50 kick @ 1:15

    5 x 100 @ 1:50 at 1650 pace
    100 easy back @ 3:00
    5 x 100 @ 1:45 at 500 pace
    100 easy back
    5 x 100 @ 1:40 at 200 pace
    100 easy back
    5 x 100 @ 1:35 faster than 200P
    200 easy

    Tuesday solo swim before work

    4 x 200 @ 3:10 (stretch out)
    3 x 200 @ 3:00 descend
    3 x 200 @ 2:50 descend
    200 cruise

    1.5 mile jog after work

    I felt good last night and felt like I was pushing through mud this morning. It's about time for a good stroke workout
    Categories
    Uncategorized
  6. Week 207 - Tuesday

    by , September 20th, 2016 at 01:51 PM (After a long rest)
    Yesterday was my daughters 13th birthday and despite pangs of sadness that she is growing up we had a terrific day. We ended up giving her presents Sunday evening so it was not so rushed. Yesterday we had a nice family breakfast(my parents are in town celebrating there 50thbwedding anniversary next Saturday) and then went for a family dinner at the local steakhouse. She is so sweet and innocent and I hope she stays this way with life and experience not changing her. Time will tell.

    Today I woke up with allergies and as a result a sore throat. I did drylands and face timed bill while we did crazy abs.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    After drylands I swam. My intention was to go easy but this one turned out to be a little more intense than I had planned.

    400 swim with snorkel
    6x50 catchup on :50
    8x50 kick on :55
    4x100 pull on 1:15 holding under 1min
    100 easy
    10x50 free with snorkel on :50 at 1000 race pace
    200 easy

    The kick did not feel great but I still held :41/:42s. I comfortably held :58/:59 on the pull 100s. I was consistently holding :29s on the 50s at pace which was too fast for 1000 pace but felt good
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 09/21/2016

    by , September 20th, 2016 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    1 X 200 kick 4:30
    4 X 100 kick 2:15
    1 X 100 swim --

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast, Round 2: 75 fast, Round 3: 50 fast, Round 4: 25 fast

    18 X 100
    Every third is IM on 1:45, all others free on 1:30

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  8. 6|1916 work and drylands

    by , September 20th, 2016 at 01:29 AM (Blog)
    Work sucks, Today's problem, the valve that controls pressure in cabin needed to be changed. So I set forth, but the first bolt I tried to remove was overtightened and stuck, so I proceeded to remove a different part to obtain better access to the stuck bolt, but the screws to that were stripped. I tried this, and that, and then concentrated back on the first stuck bolt realizing our tools were also junk. Tried to use the next size down to remove stuck bolt but dropped the socket and I heard it clank against surfaces for awhile as it became far lost. LOST TOOL - great, better find that, Removed portion of floor of aircraft to find socket discovering it was further down underneath a quick access panel - so I removed the floor panel for nothing. Typical day at work lately, used to have it easy, but we do get these busy spells that we're in now, that seem to come straight from hell and last for about a month.

    Nonetheless, been busy and haven't been doing much except for the weights and treadmill after work at 24 hour base gym:

    9mph for 5:18
    1- sets on every part
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  9. Week 207 - Monday

    by , September 19th, 2016 at 10:54 PM (After a long rest)
    I was expecting to feel sore this morning after yesterday's exertions but I was not! Once again I swam pretty hard today and again I had no elbow pain It's amazing how different a few weeks of next to no pain has me feeling both physically and mentally. Life is good right now!

    Pool set scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    4x400 free on 4:40
    200 easy
    3x200 kick on 3:30
    200 easy
    5x100 IMs on 1:30
    200 easy
    8x50 surf drill on :50
    200 easy
    4x25 no breather 25s on :30

    warm don
    200 easy

    there was some similarity to Water Rats workout today with some 400s but these were swum pretty aerobically on shorter rest intervals. I got into a nice rhythm today and my times were solid holding 4:17/4:18s throughout. I was especially happy that these since they felt smooth. These were like a different feeling from the 100s on 1:15 we did last week where I was whooped. Today felt great! On the 200s kick I was a little tired but descended the set going 3:03, 2:58, 2:55. Again I was very happy with this set. The IMs I started to feel tired but still held 1:12s swimming pretty smooth. Overall this was a really positive workout and I am so happy that my injury is reacting so well to the treatment.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 09/20/2016

    by , September 19th, 2016 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    6 x 50 kick 1:15

    2 x 100 IM 1:45
    4 X 50 1:00 #4 on 2:00
    Three rounds
    50's: round 1 fly, 2 back, 3 breast

    6 X 200 pull 3:00
    Negative split all 6

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  11. 9|18|16 SCM

    by , September 19th, 2016 at 12:54 AM (Blog)
    250 with MF
    200 as 25 flutter / 25 frog 4:20
    6 x 25 fr with fins on 0:30 - breathe 1x ea 25 (better)
    3 x 50 on 1:30 as 18 UWDK / 32 br
    4 x 25 AFAP with fins

    Shoulder hoiding up. Feeling little better as noticed with lungbusters. Busy at work so no time for a Sunday dryland lunch
    Categories
    Uncategorized
  12. City of Richardson Corporate Challenge 2016

    by , September 18th, 2016 at 09:14 PM (After a long rest)
    Despite my overall fitness not being what it has been in previous years and not having any feelings of speed I swam well today. My times were off from previous corporate challenges however it was awesome being able to compete and my elbow did not bother me at all today. The treatment seems to be working and despite the odd twinge things are much better.

    I was hoping to be within a second of last years 22.51 and went 23.23. I know I was slow on the first 50 but had a good turn and felt stronger and faster on the second 25. I was very happy.

    On the 50 back again my time of 27.6 was slow but again I was pain free and enjoyed racing. I went very deep on both the start and turn and I felt like this was where I lost time. Still very happy.

    I also did did a mixed free relay and my split was 22.7. I think had a good takeover and was happy with the swim.

    The City of Richardson Corporate Challenge was where my masters swimming journey started and it's always fun participating for a great cause; special Olympics.
    Categories
    Swim Workouts
  13. Sat-Sun Sept 17-18

    by , September 18th, 2016 at 07:50 PM (The FAF AFAP Digest)

    Saturday: Drylands


    Did some of the following for about 50-60 minutes: TRX single leg squats, power wheel roll outs with knees on bosu, single leg stand in streamline on flat side of bosu (1:00 each leg), yoga airplane on bosu (:30 each leg), bicep curl negatives, reverse flys, kettle ball swings, TRX back and forths with forearms on bosu, planks, streamline crunches, rehab ex

    3 miles on treadmill



    Sunday: Swim/SCY/Solo @ BP

    Warmup:

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

    Main sets:

    5 x 15m AFAP SDK off the blocks, cruise back
    -- 3 forward, 2 back
    50 EZ

    20 x 25 backstroke kick @ 100 pace, UW 15 m @ :45
    -- 16-16 highs
    -- extra :45 rest after #10
    200 EZ

    20 x 25 breast w/fins (no pullouts) @ 100 pace @ :45
    -- 13s
    250 EZ

    6 x 25 kick w/chute & fins
    -- 2 flutter, 2 back, 2 dolphin on back
    100 EZ

    Total: 2950



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


    Just the usual stuff ...

    Until we had a scary incident in my neighborhood this weekend. I live on an idyllic little cul de sac in a safe suburban neighborhood. But on Saturday there was an attempt to lure a child into a car right in front of my house. (I was in the back yard at the time.) The child ran away and the police were called. Anyone reading this that is from Pittsburgh, should call police with the license plate on any full size white SUV with a white spare on the back, balding middle age man. So creepy!

    And as if that weren't frightening enough, Lil Fort now has her permit and I had to drive with her today. It's really hard not to continually flinch.
  14. 9|17|16 SCM

    by , September 18th, 2016 at 12:50 AM (Blog)
    500 easy
    2 x 100 on 3:00 with MF as fr-fl-fr-fl per 100
    5.5 x 25 fr on 0:30 with fins and one breath per
    10 x 25 flutter kick on 0:45

    Did a bunch of straight leg deadlifts thursday, hamstrings quite sore.

    Ran 1.61 miles yesterday.

    Last weekend during reserves we had a dodge-ball game after work. During the game I moved too quick once and my left shoulder joint went into a wrong position (this is the shoulder that used to dislocate years ago). Nevertheless, left shoulder feels a little cruddy and loose.

    Swimming performance isn't where it should, could barely muster 5 lung buster 25's on 0:30
    Categories
    Uncategorized
  15. Week 206 - Saturday

    by , September 17th, 2016 at 08:44 PM (After a long rest)
    My friend and fellow RAM swimmer Bill Elizondo is moving to Fort Wayne Indianna and has been away for about six weeks. Bill was back in town this weekend and came to practice this morning. As our guest of honor he got to choose the workout focus and then Tom made up the sets. I was worried Bill would select butterfly which would have been hideous since the pool was setup LCM. Instead Bill choose IM which is better but still includes butterfly and breaststroke.

    today was was very tiring but was a lot of fun and it was awesome hanging out with Mr Bill.

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

    main sets
    8x50 kick on 1min
    8x150 Rotating IMs on 3mins
    3x100 fast free on 1:30
    3x50 fast free on 1mi

    warm down
    150 easy

    On the kick set I held :45/:47s. i was holding between 2mins and 2:10 during the rotating IMs. On the fast 100s I was 1:09 and on the fast 50s :30/:31s all of which was not that fast but all I had today.

    After practice ice we had a team breakfast which my wife put on(she really is a saint)! It was a lot of fun! I miss my training buddy but obviously wish him the very best of luck!
    Categories
    Swim Workouts
  16. Friday Sept 16

    by , September 17th, 2016 at 02:06 PM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    500 various
    6 x 50 kick w/fins, 15 m UW each length @ :55
    6 x 50 kick no fins @ 1:10
    50 EZ

    Main sets:

    8 x 50 pull w/paddles @ :45
    -- no, I did 6 x 50 burst SDK + cruise
    100 EZ

    2 rounds:
    4 x 50, build first 25 to sprint @ 1:00
    1 x 50 fast
    1 x 100 EZ
    -- I did backstroke kick w/fins on these. On the 50s, I did #1-3 15m+ UW each length and #4 EZ. The fast 50s were 22s

    4 x 50 kick, 1st 25 fast (backstroke kick, 15s)
    1 x 100 EZ

    2 rounds:
    4 x 50, build first 25 to sprint @ 1:00 (I did 25 breast @ 100 pace + 25 EZ free)
    1 x 50 fast breast
    1 x 100 EZ

    4 x 50 kick, 1st 25 fast (backstroke kick, 15s)
    200 EZ

    Total: 3650


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


    Another workout, another bunch of kicking and hypoxic work. I think my shoulder is improving slowly, but I don't want to go back to swimming until it feels close to 100%. I was happy with my 25 fast backstroke kicks. I wasn't going all out, and could pretty easily come in on 15. Just some drylands today. It's Mr. Fort's birthday, so we have to celebrate!
    Categories
    Swim Workouts
  17. Week 206 - Friday

    by , September 16th, 2016 at 11:27 PM (After a long rest)
    I was tired this morning but not as tired as yesterday. I was fine once I got going and although practice was better today than Wednesday I still have no speed or endurance(i know it will come back but I am inpatient).

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x75 kick as 25 flutter, 25 dolphin, 25 flutter on 1:20
    6x(75 free on 1min, 50 back on :40, 25 fly on :20 all with fins)
    8x50 as 25 six kick switch drill, 25 no breather on 1min
    10x50 free on :40
    2x100 fast from a push on 1:30

    warm down
    200 easy

    On the kick set I was consistently holding 1:05. On the set with fins i was holding :40 on the 75s, :30 on the 50, and :15 on the 25. The 50s on :40 felt much better today and I easily held :30s on this set. After practice I spoke to tom about dropping the interval next time we do this kind of set. On the 100s fast I felt ok but had not speed or endurance. I managed :55s from a push.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 09/19/2016

    by , September 16th, 2016 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:15

    1 X 100 moderate 2:00
    4 x 25 sprint :40 #4 on 1:00

    6 X 150 2;15
    4 X 100 1:40
    Pull.
    150's: last 50 fast
    100's: descend 1-4--start fast

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  19. Week 206 - Thursday

    by , September 15th, 2016 at 10:22 PM (After a long rest)
    Today was a LONG day! I had an 7am meeting about 90minutes in traffic from my house but decided I was still going to do drylands. I set my alarm for 3:45am and hauled myself out of bed. I was pretty lack luster but at least I got my heart rate up.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    i booked a flight to Boston on 8th December for the NE Champs meet so I now have a goal ahead of me. Even if I am unable to do all the events I would like to do I will swim and I am excited. I have PT tomorrow so will again be in a rush in the morning.
    Categories
    Swim Workouts
  20. Wed-Thur, Sept 14-15

    by , September 15th, 2016 at 05:44 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY @ Pitt

    It was breaststroke night at Pitt. I did some of it bc it doesn't seem to hurt my shoulder much, but had to modify quite a bit.

    Warm up:

    400 various
    6 x 50, 15m UW SDK @ 1:10
    6 x 50 breast-free
    50 EZ

    Main sets:

    2 rounds:
    1 x 200, breast, 4 x 25 double pullouts, 1 x 50 EZ, 1 x 50 fast, 1 x 100 EZ
    I did:
    Rd 1: 8 x 25 burst dolphin kick, 1 x 50 EZ, 1 x 50 breast fast @ 100 pace, 1 x 100 EZ
    Rd 2: 8 x 25 power kick to 15m @ 100 pace,1 x 50 EZ, 1 x 50 breast fast @ 100 pace, 1 x 100 EZ

    4 x 100 IM @ 1:55
    -- I did moderate backstroke kick w/fins, went 1:03-4.
    100 EZ

    6 x 25 breast flutter w/fins @ :40
    50 EZ

    2 rounds:
    1 x 100 breast, 4 x 25 double pullouts, 1 x 50 EZ, 1 x 50 fast breast, 1 x 100 EZ
    I did:
    50 breast fast @ 100 pace + 50 EZ, 4 x 25 EZ back kick, 1 x 50 fast breast @ 100 pace, 1 x 150 EZ

    Total: 3300



    Thursday: Swim/SCY/Solo

    600 various
    100 scull
    8 x 25 breast kick w/buoy @ :45
    8 x 25 breast w/narrow kick @ 100ish pace @ :45
    100 EZ
    10 x (25 AFAP kick + 75 EZ)
    100 EZ

    Total: 2300



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


    Shoulder still sore, so more breaststroke and kicking. Another visit to the cryosauna tomorrow. Haven't seen my chiro yet, but prolly should. I keep hoping the pain will go away quickly with all the babying. But these sorts of things never seen to subside as quickly as they appear ...

    Going to do some rehab exercises and then off to open house at Lil Fort's school tonight.
    Categories
    Swim Workouts