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  1. Last Swim before Vaca, Thursday, June 19

    by , June 19th, 2014 at 06:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

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

    4 x (25 AFAP from the blocks, IM order + 25 EZ)
    -- about the same times as yesterday, maybe couple tenths faster in free
    100 EZ

    4 x (25 AFAP dolphin kick w/board & fins + 25 EZ) @ 1:30
    -- went 10 mids
    100 EZ

    1 x 50 AFAP + 150 EZ

    Then, inspired by this post: http://swimswam.com/3-ways-improve-kick/, I did a long kick set. It's not often you'll see me do 15 x 100!

    3 x (5 x 100 kick w/fins) @ 2:00
    -- descend ##1-4 to pretty fast, #5 = EZ
    R1 = backstroke kick (1:10, 1:05, :58, :55)
    R2 = flutter kick w/board (1:15, 1:10, 1:05, 1:01)
    R3 = dolphin kick on back (1:12, 1:08, 1:04, 1:00, kicked through a cramp on the last one)
    200 EZ

    -- Was pretty beat after that set ...

    8 x 50 DPS w/paddles
    odds = back
    evens = free
    50 EZ

    Total: 4050


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


    I can't recall the last time I've been over 4000 ... I guess when you do those longish aerobic sets, you rack up more yardage. I agree with the article that dedicated kick sets -- especially for dolphin kick -- can improve your kick. I disagree with USRPT in this regard and think that's one reason why MA has sub-par UWs. There was a recent article on Swimswam about college recruiting and it said many coaches look to see if a swimmer can hold 5 x 100 kick @ 1:30.

    Very excited about the trip. We're going to start off with 5 days in Venice. We rented a flat with friends in the Rialto area. We're stating off with a brunch at the Hotel Danielli overlooking the Grand Canal. We also have a night booked with Row Venice, where you learn to row the gondolas and they take you to the non-touristy bars and restaurants. We're planning on day trips to Verona and Padua as well. No, I will NOT be swimming in the canals in Venice!
    Categories
    Swim Workouts
  2. Week 90 - Thursday

    by , June 19th, 2014 at 01:31 PM (After a long rest)
    I lifted last night and once again focused on my legs despite the residual muscle pain from Monday. I did the normal 3 rounds with 10,8,6 reps by round at 80%, max and fail by round.

    3x(leg press, leg extension, leg curl, lunges, squats, lower back extension)

    Despite almost falling out of bed my legs felt better today than yesterday morning. Weird how that worked out.

    Todays workout out was hard and i initially appreciated the long warm down but even it hurt when I was doing it. The pool was once again setup for LCM.

    Warm up
    500 free with snorkel

    main set
    12x50 kick on 1min
    6x(50 free on 45, 100 free on 1:20, 50 free on 35, 50 easy on 1min)

    warm down
    4x400 swum as 100 catchup, 100 over kick, 100 pull no paddles, 100 easy on 5:45

    total 4200LCM

    i was holding 33s on the 50s and 1:07-1:09 on the 100s. Everything else was swum aerobicaly.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-06/20/2013

    by , June 19th, 2014 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 7:15
    4 X 50 kick--fast-- 1:15

    1 X 200 IM--strong-- 4:00
    1 X 100 easy 2:15
    Four rounds

    8 X 150 pull 2:15
    1-4: negative split
    5-8: last 50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  4. Thurs., June 19, 2014

    by , June 19th, 2014 at 08:28 AM (Grandma Got Run Over By A Swim Team)
    Weights first, as per usual on Tues & Thurs. Starting to feel tired again from weights, after nearly a month off (funny how I didn't feel rested when NOT doing them, but now that I'm back at the gym, my arms feel sorta tired - whatever)

    Using warm-ups & cool-down to incorporate drills - encouraging muscle memory. Really trying to develop a more hip driven freestyle, rather than shoulder driven. I think I noticed somewhat of an improvement in speed w/out the increase in effort yesterday. Today I couldn't tell because I was swimming solo, "beside" the team - I just can NOT do dry lands on the concrete deck - it's too hard on my old body. So I go to Kinetix first, and arrive about 15 minutes before everyone jumps in, and since I have to get out ~7, I just go solo - which is boring, and makes it difficult to stay motivated. I'm so grateful I have people to swim with at least 3 x week. If I had a Saturday swim group, I would so abandon these early morning solo swims on Tuesday and Thursday.

    300 choice
    200 drill
    10 x 200 @ 3:15, w/50 easy after #3 & #6 (halfway down & back)

    My back is definitely better. Not perfect, but better. Was too lazy to get out of bed last night & take my celebrex & zoloft (which happens about every other day, lol) and haven't had to take the Traumeel since yesterday morning. Hope it holds and I can avoid re-injury, or hurting something else for a LONG time.
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  5. Just plain tired today

    by , June 19th, 2014 at 07:23 AM (Mixing it up this year)
    Meet starts tomorrow and I have no energy so I went with it. My left knee was hurting but after the breast kick it seemed to loosen up enough to swim a decent breaststroke.

    500 free
    500 free kick w/zoomers
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 back as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 free as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 breast as 100 pull/50 kick/50 swim
    500 free w/snorkle and 6 beat kick
    4x50 from block 15m sprint/35m easy free alt fly/free for sprint

    Total 2500 meters
    Categories
    Swim Workouts
  6. Tues & Wed, June 17-18

    by , June 18th, 2014 at 07:49 PM (The FAF AFAP Digest)

    Tuesday Drylands:

    RC/scap ex
    wood chop on cable machine, 30 x 2 x 15 each side
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    push press, 60 x 4 x 6
    kneeling ab crunches, 120 x 1 x 15, 130 x 2 x 12
    seated row negatives, 90 x 3 x 8
    explosive leg press, 195 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    straight leg raises on dip bar, 2 x 10 -- this is harder than just hanging
    squat hold for :30 w/25 lb plate overhead

    I drove to the Mt. Lebanon outdoor pool after this with the intent to get in a short swim. But it was mobbed. There was no parking in any lot or anywhere nearby. First hot day of the summer, I guess. So I went back home and hung out with Lil Fort. We made a delicious fresh strawberry pie with berries we had picked on Sunday.


    Wednesday: Swim/SCY?Solo @ Pitt

    Warm up:


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

    Main Sets:

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

    4 x (25 AFAP from the blocks, IM order + 25 EZ)
    -- rolling on the 59.5 or so
    -- fly (11), back (12), breast (14 high), free (11)
    -- had a horrible breakout on free
    100 EZ

    20 x 25 back w/fins @ 100 pace
    -- UW 15 m, trying to hold 12s
    -- went 11s on the first 5, which made the remainder of the set more difficult than usual
    250 EZ

    20 x 25 back kick w/fins @ 100 pace
    -- trying to hold 11 high-12 flat
    -- UW 15 m
    300 EZ

    20 x 25 breast w/fins @ 100 pace
    -- held 14s on all of them
    200 EZ

    Total: 3750


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


    I was surprisingly not too sore from weights in the pool today. My 25s from the blocks were pretty darn fast. I made it through three USRPT type sets. I must say I'm feeling a bit bushed after that. I don't think I've ever done three of those sets before. I'm trying to get one more swim in tomorrow before I take off for Europe on Friday. Getting so excited!
  7. Wed., June 18, 2014*

    by , June 18th, 2014 at 07:21 PM (Grandma Got Run Over By A Swim Team)
    Back doing so much better today. I did have to get out after the first 600 w/up and take some Traumeel tablets (LOVE that stuff!) but either it went to work really fast (it does that) or I'm actually recovering (fairly possible, since it's been 2 weeks). Did pretty well on the 100's, which is actually an improvement from my usual lately. Could be in part because of the cooler water. They've got the aerators going and it's like 80 or 81 in the water (awesome!).

    600 w/up
    200 drill
    500 back/free
    5 x 100 P @ 1:30
    500 something (don't remember)
    15 x 100 @ 1:30
    100 easy
    500 kick locomotive by 25's
    10 x 50 @ :50
    300 pull
    200 drill
    100 cool down

    I might not have everything right here - can't remember exactly what we did, just that I did enough at the end to make an even 5000 LCM.
    I've been making myself get out of the water as close to 7am as possible, and seeing how fast I can get myself dressed (etc.) and in the car by 7:30, because I start my new job on Monday, and it is twice as far from home as I've been going, so I'll need to leave earlier. Don't want to give my swim time, so I need to be efficient not only under the water, but above it as well. (hehehe, pun intended )


    *Biorhythms Physical 66% & heading up; Emotional 77% & heading down
    coming in ~ 24 on #1, holding 26's thru out - felt good, it was hard, but not exhausting

    Updated June 18th, 2014 at 08:44 PM by Celestial

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  8. SCM 6|18|14 easy day again

    Left shoulder a little loose so I need to take it real eay leading up to Saturday.

    Only two other teammates will be going to this meet, so it looks like there will be no relay spirit - sheiβer!

    Did about 1500 today, one start from block with fins, drills, vertical kicking, and easy swimming.
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  9. Week 90 - Wednesday

    by , June 18th, 2014 at 02:19 PM (After a long rest)
    I had a false start this morning. I woke up early but decided to take my wife's SUV since it was in the drive way instead of my car. I headed off to the pool but 2/3 of the way to the pool realized I left my swim bag and equipment at the house. I still made it back to the house and back to the pool before official practice time.

    I was still generally feeling pretty sore this morning, especially my legs from weights on Monday night. Today was shorter than normal workout but it was great. We worked on 400 pace on our main set.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    6x100 build on 1.30
    3x(4x50 with finish tempo trainer set every 8 seconds and swum with 4 beeps per 50 with 2 beeps rest swum to your feet on the turn, 50 easy)
    150 easy
    8x100 kick on 1.50

    Warm down
    600 free with snorkel

    Total 3600LCM

    Despite being really sore I held sub 32 to my feet 50s on the main set. I really enjoyed the finis tempo trainer set to beep every 8 seconds as opposed to stroke rate tempo and after figuring out where 1/4 and 3/4 are on the pool floor I got into a really good rhythm. I am heading back to do weights tonight. I will once again lay off my arms and focus on my sore legs. The shoulder is already feeling much better with easing off paddles and weights and icing after practice.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout-06/19/2013

    by , June 18th, 2014 at 01:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM---Four sets of 1000M--
    WARM UP:
    10 X 100
    2 on 2:00
    4 on 1:45
    4 on 1:40

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    2 x 100 kick 2:30
    1 x 100 swim 2:00
    6 x 50 kick--fast-- 1:15
    1 x 100 swim

    1 X 200 moderate 4:00
    1 X 50 @ 100% 1:30
    Four rounds--choice

    10 X 100
    odd: moderate 2:15
    even: strong 85/90% 3:00
    #9and 10: swim down 2:15

    4000M
    Categories
    Swim Workouts
  11. had planned an easy one but...

    by , June 18th, 2014 at 07:23 AM (Mixing it up this year)
    Sometimes we just push when we don't want to.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy went 1:41, 1:38, 1:37, 1:35, 1:34, 1:34, 1:34, 1:35, 1:35, 1:33
    500 free w/snorkle maintain strong 6 beat kick
    500 free kick w/zoomers maintain strong kick
    4x50 from block alt 15m sprint fly/free 35m easy free

    Total 3200 meters
    Categories
    Swim Workouts
  12. Workout 06/17/14: evening

    by , June 17th, 2014 at 09:18 PM (Maple Syrup with a Side of Chlorine)
    Missed swimming last night, but did make it to men's group and then an organizational meeting about a new men's ministry coming this fall to the community. This morning I helped out some more at the college and we took a drive to Manchester to try the Mexican restaurant and visit the bookstore. A nice trip on a beautiful June day

    Masters tonight (used a main set from sjblack's online workout:

    200 Swim/100 kick/200 pull

    3 x
    100 EZ
    100 Moderate
    100 Fast (aim for same time)

    100 EZ
    10 x 50 Pull on :60 (breathe 3 down, 5 back)

    25 ez/50 sprint/25 ez, then 200 loosen and out
    (Masters/Rec/2300 yds/55 min)
    -----------------------------------

    A nice workout for a quiet night in the pool, as only GregJS and Renee were there.
    Categories
    Swim Workouts
  13. 4 x fast 50's

    by , June 17th, 2014 at 07:29 PM (Chowmi's Blog)
    What a bummer! On our way from Dallas to Breckenridge, CO, our car was having trouble! We passed Amarillo and were just past 1/2 way when we had to stop in Dalhart, TX! We got to a GMC/Chevy dealer who hooked our Cadillac up to their computers but couldn't really find what exactly was wrong. We were worried about making it over the mountains, so we turned back. What a bummer!!!!!

    Well, we have decided to go again in about 2 weeks.

    In other news, today was an awesome workout -really just up my alley!
    The main set was essentially 4x 50's one each stroke from the blocks, with about 10 minutes worth of a set in between each!

    SCM
    50 fly 31.8
    50 back 34.5
    50 breast 39.2
    50 free 29.1

    For some reason, we all went by ourselves or only with 1 other person. I went by myself and for some other random reason, was slightly ahead of everyone else. But maybe that was by design so the coach could time each person by themselves. Well, I was quite pleased with the times in a SCM workout. It also was good to see where I was bogging down or needed to focus attention.

    Fly - need a breathing pattern for SCM. I have it for SCY 1/1 or the 100 (every 2) but SCM is a bit more difficult to make it 1/1 so I am thinking 1/2 or 2/2

    Back - just need to do USRPT here! not used to really going bonkers in 50 back enough.

    Breast - quite solid! Just make sure to stay really entact from the turns and to be very aggressive.

    Free - very solid; need to work on turn and in/out of wall; don't breath on 2nd length too soon.

    +++++++++++++++++++++++++++++
    Here's another pretty good set for building up to a 100 fly: I did a 50 easy every time you see 100 easy.

    100 easy 1:30
    25 fast :30
    100 easy
    50 fast 1:00
    100 easy
    75 fast 1:30
    100 easy
    100 fast 2:00

    Twice through.
    Fly: 16, 36, 55, 1:15
    Breast: 22,44, ?, 1:30
    I'd like to get this set to pushing 50 at the 75 and 1:10 at the 100
    breast - maybe get to 1:25
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  14. 6|17|14 SCM easy drills

    Outside pool, hot water, noon sunlight swim. 1500 of drills and 500 kick.

    Weekend schedule "Roy Dessloch Invitational 2014":


    Saturday June 21
    3 Men 50 LCM Free 0:28.34
    8 Men 100 LCM Free 1:13.00 (for fun)
    9 Men 50 LCM Back 0:42.78 (for fun)
    6 Mixed 200 LCM Free Relay (available for a slot)


    Sunday June 22
    12 Men 200 LCM Med Relay (available for a slot)
    19 Mixed 200 LCM Med Relay (available for a slot)
    25 Men 200 LCM Free Relay (available for a slot)
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  15. Sarasota Y Sharks Masters 5:30 AM Workout-06/18/2013

    by , June 17th, 2014 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 2:00
    4 X 50--faster-- 1:00
    3 X 100 1:45
    1 X 200 negative split

    1 X 500 kick

    8 X 100 2:30
    odd: free
    even: stroke--choice/strong

    1 X 300 5:00
    2 X 200 3:20
    Two rounds, pull freestyle.
    200's: negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  16. Week 90 - Tuesday

    by , June 17th, 2014 at 10:52 AM (After a long rest)
    I lifted last night and focused on legs, so today I was very stiff and sore. Todays was not exactly recovery but there was not a lot of high intensity swimming other than a quick 100 with fins 4 times through. My legs were dragging today! My right shoulder has been sore and I decided to lay off the weights on my arms this week and use ice after the swim.

    Last nights weights was my normal 3 rounds of 10,8,6 reps per round at 80%, max, fail by round.

    3x(leg press, leg extension, leg curl, lunges, squats, lower back extension)

    Todays swim was scy:

    Warm up
    600 free with snorkel

    Main set
    4x(300 with snorkel on 4mins, 100 with fins fast, 3x50 streamline kick on 50)
    100 easy
    8x50 drill on 55
    4x200 free on 2.20

    Warm down
    100 easy

    Total 4200scy

    I felt pretty hideous on the 300's throughout the set and held 3.25-3.30s; I suspect I had no kick. The 100 fast with fins I unintentionally descended by round and went 55,54,53,51. The rest of the workout was swum aerobically. The 200's I was holding 2.10's

    Hopefully my shoulder will calm down with ice and backing off on weights and paddles the remainder of the week.
    Categories
    Swim Workouts
  17. Just plain LAZY!

    by , June 17th, 2014 at 07:24 AM (Mixing it up this year)
    I just had no energy today so this became drill day for me.

    500 free
    500 free kick w/zoomers
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 back as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 breast as 100 pull/50 kick/50 swim
    200 free as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    2x50 from block 25 sprint/25 easy
    2x100 from block 25 spint/75 easy

    Total 2300 meters
    Categories
    Swim Workouts
  18. 6|16|14 LCM and dryland

    LCM

    5 x 50 free on 1:00 with hydro fins
    • 38, 35, 33, 50, 55

    5 x 50 drill on 1:00 with hydro fins

    4 x 100 flutter kick on 3:00

    100 easy drill with hydro fins

    rest 1 minute

    50 free moderate, breathe once at 35m
    • 35
    • did not struggle to the wall, in fact felt I could've gone 15 more

    350 drill with hydro fins

    Feeling sweet in water right now, hope I can hold on to this for next weekend's (2nd) LCM meet.

    DRYLANDS

    DB bench
    • warmed up then did one set with 75's

    Deadlift's (guided rack) held behind with SKLZ jump bands
    • warmed up and did 10 reps, 185, 4 bands

    Seated jumps (10 x 1 x 0:20) with SKLZ jump bands
    • too easy, so for a final set I double threaded 2 bands, couldn't even straighten the legs, let alone acquire air
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  19. Sarasota Y Sharks Masters 5:30 AM Workout-06/17/2013

    by , June 16th, 2014 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 100 2:00 1:45
    1 X 250 4:30 4:15
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 x 100 kick 2:30
    4 x 50 kick 1:15

    2 x 100 build 2:00
    3 x 50 fast 1:15
    Four rounds, choice

    8 x 100 free 2:00
    Strong--85/90%

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  20. Monday, June 16

    by , June 16th, 2014 at 03:43 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    6 x 25 burst SDK from a push @ 1:00
    50 EZ

    5 x 30 m burst SDK from the blocks (2 back, 3 forward)
    100 EZ

    5 x (10 x 25 @ 100 pace w/fins @ :40 + 100 EZ)
    R1&2 = fly, R3 = back, R4 = breast, R5 = dolphin kick w/board

    extra 100 EZ

    Total: 3250


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

    Pretty bushed from that. Do any of you get Swimming World magazine?There was an article this month about USRPT. Michael Andrew is apparently doing 3 workouts a day, so not such super low yardage as was suggested by someone on the forum. He also uses mega rest HIT for his 50 work, not USRPT. I never thought USRPT had a thing to do with 50s ...

    Leaving on Friday for Europe! Getting so excited!
    Categories
    Swim Workouts