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  1. Friday May 22

    by , May 22nd, 2015 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 w/paddles
    100 scull w/paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x (25 AFAP shooter + 75 EZ) @ 2:30
    100 EZ

    2 rounds:
    10 x 50 @ 1:00
    1-5 = stroke w/paddles @ 200 pace (R1 = back, R2 = breast)
    6-10 = kick w/fins & board (goal: stay under :30, went 28-29), R1 = dolphin kick, R2 = flutter kick
    150 EZ

    4 x 200 back kick w/fins, descend 1-4
    -- 2:25, 2:21, 2:17, 2:07
    150 EZ

    Total: 3600


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

    Wasn't to motivated today. But I guess it's not a bad thing for an anaerobic swimmer to get some aerobic work. This weekend, if I swim, I will probably just get in for adult swim at the Mt. Lebanon outdoor pool, which opens this weekend. Hope to go to yoga at some point too. Have a great weekend everyone!
    Categories
    Swim Workouts
  2. Workout 05/22/15: morning

    by , May 22nd, 2015 at 04:17 PM (Maple Syrup with a Side of Chlorine)
    Oddly quiet at work which is nice for catching up on some projects. I decided against volunteering to work Memorial Day, so I get a four day weekend! Today the boy's school had their annual Serve-a-thon, where every class goes into the community to preform service (Homeless Colalition, private homeowners in need of help with upkeep, etc). My guys went to the church that their former gym teacher pastors and helped with some small construction needs.

    I hit the pool after dropping them off this morning:

    200 free/200 back/200 IM drill
    1 x Noah's Ark Shark Swim
    2 x Noah's Ark swim (first one fast back = 1:14, 2nd free = 1:04)
    200 loosen and out
    (Solo/Rec/2300 yds/40 min)
    --------------------------------
    Categories
    Swim Workouts
  3. Ups and downs

    by , May 22nd, 2015 at 01:50 PM (One Stroke at a Time)
    Thursday May 21

    Started halfway through work-out then swam the part I missed at the end.
    2 x (5 x 100 1:40-1:30- 2 on 1:20-1:15 then 50 easy)
    200 pull on 3:30
    6 x 50 pull on 45
    100 easy

    6 x 75 on 1:20 kick/drill/swim 2- fly, 2- back, 2 breast
    6 x 50 on 1:00 2 x fly/ back, back/breast, breast/free
    6 x 25 sprint on 40 2 fly/2 back/2 breast
    50 easy
    6 x 50 kick on 1:00 odds whip/evens flutter
    50 easy


    Since Nationals I have been swimming pretty regularly. I have made 3-4 workouts a week. Last week, I quietly passed the two year mark of when I was diagnosed with cancer. So, I’m now outliving my original prognosis. By the end of last week was feeling like I had some stamina again. Unfortunately, due to my husband’s travel, my kid’s activities and my chemotherapy, I was out for about 5 days.

    This was not the real down part of my week however. The oldest member of my team suffered a massive stroke and is now in hospice. This has made me incredibly sad for the last two days. So bear with me while I reminisce. I first met Renee when she was in her late 70s and moved to our team from a different local team. I had spoken to her a few times when I found myself responsible for setting up the women’s relays at long course zones. We had a small group at the meet and I went around and asked everyone if they wanted to swim a relay. When I got to her, she looked at me and said, “Dear, you know that I’m not really that fast.” I told her that I didn’t care how fast she was and asked her again if she wanted to swim on a relay. She smiled and winked and said that if we needed her she would swim. I took that as a yes. The next day we had a 200 mixed medley relay with ages that spanned 39 (me, 7 years ago) to 79 (her). We swam our relay and then she went off to swim an 800 free. During the 800, we found out that we had won our age group so when she finished, we took her the medal. At which, she exclaimed cheerfully and thanked our whole relay explaining that it had been a long time since anyone asked her to be on a relay (She went on to become a vital part of our team at the annual Woodlands Relay Meet). After that, we became friends. I think that this is one of the wonderful things about master’s swimming. You can meet people and become friends with people from all walks of life and of all ages. Outside of my work, I don’t interact with people that are 40 years older than me on a very regular basis but on the pool deck this is not the case. During my illness, she has always reached out to me to find out how things were going and make sure that I was okay. I last saw her last week when I was at Lunch Bunch. She swam her workout and then came over to ask how I was doing. When I found out that she was in the hospital earlier in the week, I debated going over to see her but realized that it was really the time for her family. My last memory of her on the pool deck in her swimsuit smiling in the sunshine is perfect. She was fiercely independent, very funny and extremely kind. I will miss my friend but am extremely fortunate to having gotten to know her over the last 7 years.

    Updated May 26th, 2015 at 07:37 PM by MaryR

    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout 05/25/2015

    by , May 22nd, 2015 at 11:53 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Memorial Day practice--60 minutes

    LCM
    4 X 100 2:00
    4 X 150 2:40

    6 minute kick

    12 X 50 1:15
    odd: easy even: fast

    8 x 150 pull 2:30
    Last 50 fast
    #8 is swim down
    Categories
    Swim Workouts
  5. FAST FRI May 22, 2015 LCM

    by , May 22nd, 2015 at 10:54 AM (Ande's Swimming Blog)
    FAST FRI May 22, 2015 LCM

    Swam: Wed & Thu

    Thanks for my many BD wishes yesterday on FB, I'm 52, I age up in 2018.

    AM practice LCM main pool
    Whitney coached
    6:00 - 7:30
    Swam with Jim Sauer, Boris, Lea, Anne,
    Beside Ditz, Gull, Alley Cat
    where was Mike V, Todd B & Tyler the Miler?

    warm up
    did around 700 - 800

    Main Set

    5 rounds of:
    something fast on 7:00, it could be a 50, 100, 200, or 400
    all 5 must be the same, we had lanes for each.
    at first I stood behind the 400 lane then decided to do 100's
    did em from a dive 50 FR 50 BK did an easy 100 after most of them
    went 1:08, 1:06, 1:05, 1:04, 1:03, 1:04
    on the faster ones I 6 beat kicked

    We thought we were going to have to move to the well or squeeze down to 5 lanes at 7:00
    but UT women are gone and UT men volunteered to warm up in the well
    so we stayed in the main pool the whole time

    50 FL fast on 7:00
    went 28

    100 FR bk fast on 7:00
    went 64

    200 fr bk fast on 7:00
    went 2:20

    400 FR BK on 7:00
    went 4:55


    Next Meets

    July 10 - 11, 2015
    South Central Zone Summer Long Course Zone Championships
    The Woodlands, TX
    ( i might just swim Sunday, got a wedding to attend on Sat )

    Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA

    Updated May 22nd, 2015 at 11:00 AM by ande

    Categories
    Swim Workouts
  6. An interesting excersize in passing and being passed

    by , May 22nd, 2015 at 08:06 AM (Mixing it up this year)
    Masters had 2 lanes Long Course with 9 swimmers in each, with everyone at various speeds. Not a good day for the workout that was given.

    100 free
    4x100@1:45 free
    300 free
    200 free kick
    100 Free
    1700 Free this was fun being passed and passing others while trying not to crash into someone else trying to pass.
    200 free kick
    100 free

    Total 3000 meters
    Categories
    Swim Workouts
  7. 5|21|15 and yesterday

    yesterday
    SCY
    10 50s from block

    today
    SCY
    4 x 50 fr from block on 2:00
    • left shoulder started aching

    12 x 25 flutter kick on 0:50

    200 flutter kick

    500 kick with fins

    300 drill with fins

    10 x new drill on 1:00
    • 12.5 yds fast kick from midpool then flip, but push straight down toward bottom (10 ft) catching bottom with hands, push back up turning upright in process transitioning to 5 vertical kicks, and finally push to kick another 12.5 back to midpool

    5 x 5 vertical kick jump-ups on 1:00 at 11 - 12' deep area
    • difficulty in keeping feet heading to bottom

    10 x 5 vertical kicks on 0:30
    • vertical skull at rest

    12 x 13.5 fast flutter kicking on 0:30

    weights and stretching for 80 min

    Updated May 24th, 2015 at 02:55 PM by __steve__

    Categories
    Uncategorized
  8. Week 138 - Thursday

    by , May 21st, 2015 at 10:18 PM (After a long rest)
    I had a busy day at work yesterday and was tired last night. I had a good night of sleep and slept through the thunderstorms that passed through Dallas last night. However when I woke up I had to drive through some torrential rain on my way to the pool. The rain made driving particularly difficult. We have gone from 15ft below normal lake levels in and around the metroplex on the back of a 5year drought to overflowing lakes; all of this since the turn of the new year. I am not complaining because we really need it but at this rate we can start selling water to California

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside, lower back extensions)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    swimming

    400 free with snorkel
    6x50 catchup on :50
    16x25 open, close, easy, fast on :40 with fins
    300 easy

    We will be going to 5 rounds of abs next week and I have set a short term goal of 6 rounds before summer Nationals. This set is 100% pain after about 2mins but I can feel improvements already in my core. Today was the first time I was able to do the last lift on the last round on the 90/45/15. I am also thinking of adding some v sits instead of the crunches and maybe the leg lifts we will do raises. It's sick thinking of ways of making this hurt even more but It's been fun with the other guys. When I did this on the road on my own it was hideous but somehow as a group it's not so bad.
    Categories
    Swim Workouts
  9. Thursday, May 22

    by , May 21st, 2015 at 05:01 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    planks, 4 x 1:00
    streamline crunches, 2 x 40
    90/45/15 leg lifts, 15
    standing twists, 25 x 3 x 25
    good mornings, 65 x 3 x 12
    seated row, 70 x 3 x 12 (had to go down in weight here)
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3-4 x 8
    combo skull crusher and straight leg lift on bench, 30 x 3 x 15
    glute isolator, 50 x 3 x 6 each leg
    hip abductor, 100 x 3 x 8


    Yoga, 30 minutes


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

    Got in some drylands. I wanted to go to an actual hot yoga class, but was too busy. So did some yoga on my own. Teen Fort will be here this weekend, and I am very excited to see her!
  10. Sarasota Y Sharks Masters 5:30 AM Workout 05/22/2015

    by , May 21st, 2015 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 2:00 1:45
    1 X 250 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    2 X 50 swim--@ 85/90%-- 1:20
    1 X 100 kick 3:00
    Four rounds--choice

    18 X 100
    6 on 1:40
    6 on 1:35
    4 on 1:30
    2 on 2:00--swim down

    4100M
    Categories
    Swim Workouts
  11. IM work

    by , May 21st, 2015 at 07:24 AM (Mixing it up this year)
    My arms felt dead doing fly today. Oh wait maybe that is because I did some heavy weightlifting last night. I have one meet in june with the kids were I will finish up my IMX events.

    This years goals are weight loss first, open water second, swim meets third.

    500 free
    500 free kick w/zoomers
    400@10:00 IM in 8:31
    2x200@5:00 IM in 4:04, 4:01
    500 free w/paddles, bouy & snorkel
    200 free kick w/zoomers

    Total 2500 meters
    Categories
    Swim Workouts
  12. Wed, May 20

    by , May 20th, 2015 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 w/paddles
    100 scull w/paddles
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 burst SDK + cruise
    100 EZ

    4 x 25 back kick @ 100 pace @ :40
    -- I started out too fast (16s) and was doing too many SDKs (12) to sustain this interval for 20 reps. So I did a 100 EZ and rebooted.

    20 x 25 back kick @ 100 pace @ :45
    -- mostly 17 flats, a few high 16s
    -- took 11 SDKs
    -- my finger started hurting from the streamlining, so I desisted after this set
    200 EZ

    4 rounds:
    1 x 100 strong kick @ 1:30
    3 x 50 w/paddles (2 rounds free, 2 founds back)

    100 EZ

    Total: 3100



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

    I think I need to beef up the taping and maybe tape three fingers next time for more stability. It began hurting in the middle of that 20 x 25 set, but I felt compelled to finish it. I'll probably hit the gym tomorrow, but this will obvi effect my upper body lifting. Gotta love freak accidents ...

    Teen Fort (who is now 20 and not a teen, and hence MUCH nicer) is very excited about her summer. She's doing her summer league coaching again, but will also coach Machine Aquatics (the USA club all three of the Forts swam on at some point).
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 05/21/2015

    by , May 20th, 2015 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    1 X 100 2:00
    1 X 200 3:30
    4 X 50 1:00
    1 X 200 3:20
    1 X 400 negative split

    4 X 100 kick 2:30
    50 moderate/50 build to fast

    4 X (4 X 50 1:20
    Descend 1-3 to fast/ #4 is easy
    Choice

    4 X 200 3:20
    6 x 100 1:40
    200's: descend 1-4 and negative split all 4
    100's: descend 1-3/4-6
    Pull or swim

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  14. Week 138 - Wednesday

    by , May 20th, 2015 at 08:49 AM (After a long rest)
    Well I survived my big meeting yesterday morning and got through the day with no deodorant(phew). I immediately added an deodorant into my swim bag so I don't have the same issue again. I slept well last night and work feeling pretty good this morning. the pool was setup scy this morning.

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

    main sets
    4x(25 fly on :40, 50 back on :40, 75 breast on 1:10, 100 free on 1:10)
    100 easy
    16x50 with fins on 1min working under-waters and trying to hold :23/:24
    100 easy
    4x(100 kick on 1:30, 25 easy on :40, 2x25 back on :20, 25 easy on :40)

    warm down
    300 easy

    i rigged up my snorkel with a bungee chord which seems to work but the snorkel does move around a little on my head at the turns so I am not sure if this is a permanent solution. I may try another brand of snorkel. I have had 3 finis snorkels and they all have failed in the same spot which is where the clip holding the strap to the snorkel fails. It's a tiny plastic clip. At $35 a snorkel failure due to a 50cent clip seems like a design flaw.

    Todays workout out was really tough. One of my training partners has really stepped up his game over the past couple of months and is pushing me pretty hard which has been good for both of us. Today was swum at a high intensity throughout. The 25,50,75,100 set was tough and we were going :14/:15 on the fly, :33-:35 on the back, :56-:59 on the breast and 1:01s on the free. On the 16x50 Tom wanted us holding a consistent stroke count 8/9 in my case and not surfacing until after the yellow lane marker off the start and walls. Add in holding a fast time :23/:24 and this was a really tough set. I would venture to say this was harder than the way we normally swim it despite the fins. The last main set we swam hard with me holding 1:18s on the kick. My training partner kicked my butt on these holding under 1:15s. He was hauling on the kick. On the 25s back I was holding :15s. I worked my underwaters.

    My my left shoulder is now hurting so I am going to see an ortho doctor in the next week or so. One of the guys on our team has been to an ortho who works with the Dallas Cowboys and apparently is very good so I will try to see him. Fingers crossed it's nothing major.
    Categories
    Swim Workouts
  15. Trying to sprint .... Not happening

    by , May 20th, 2015 at 07:58 AM (Mixing it up this year)
    This was hard for me since I just can't move that fast

    200 free
    2x300 free w/ paddles &bouy
    5x100@1:50 free w/paddles

    6 times thru
    4x25@:30 free odds fast
    2x50@1:00 free odd fast
    :30 rest

    200 free
    8x25@30
    100 free

    Total 3000 meters
    Categories
    Uncategorized
  16. Workout 05/19/15: evening

    by , May 19th, 2015 at 11:03 PM (Maple Syrup with a Side of Chlorine)
    Had a good day off today, starting with a drug task force meeting this morning then a trip to Albany with my wife for some shopping and lunch at Red Robin. The rain held off and it ended up being a beautiful day. Headed to Masters ...

    200 swim, 100 kick, 100 pull
    4 x 25 burst and cruise
    2 x 100 pull (focus on pull)
    1 x 200 swim DPS
    1 x 400 neg split (2:31, 2:25 = 4:56)
    1 x 200 breath control (6,5,4,3, repeat)
    2 x 100 pull (focus on pull)
    4 x 50 descend on 1:10
    100 loosen
    I then reordered everyone underwater
    ---------------------------
    (Masters/Rec/2000 yds/4 min)

    It was a good swim. Greg, Brent, Tim, and Carol joined me in the water. I felt good on the 400, which was our challenge swim for the night. It was good to take everybody with the GoPro. It was a bittersweet night though, as Brent will be leaving in a few weeks to move to Germany; I'll miss his a friendship and partnership in open water swims.
    Categories
    Swim Workouts
  17. Week 138 - Tuesday

    by , May 19th, 2015 at 08:42 PM (After a long rest)
    I had a big meeting at work this morning and had to bring work cloths to the pool and headed straight to the office after practice. I spent time last night making sure I packed and was prepared. Despite this I always forget something and of all things I forgot my deodorant. I believe the chlorine in my body got me through the day but it adds to the stress knowing something was not in place this morning. Today was dry land and an easy swim.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside, lower back extensions)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    swimming

    400 free with snorkel
    6x50 catchup on :50
    8x25 open, close, easy, fast on :40 with fins
    200 easy
    Categories
    Swim Workouts
  18. 5|18 and 5|19

    5|18 LCM
    10 x 50 fr on 1:00 with fins
    6 x 50 kick on 2:00 (flutter, dolphin, frog)
    500 drill kicking with fins
    10 x 50 fr on 2:00 fast breakouts then slow
    11 x 12.8 dive from side fr on 1:00 (fastest was 5+)

    5|19 SCY
    20 x 25 fr on 2:00 hypoxic from block
    12 x 25 fr on 3:00 hypoxic from block
    Categories
    Uncategorized
  19. Tuesday, May 19

    by , May 19th, 2015 at 02:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various w/paddles
    100 scull w/paddles

    4 round w/fins:
    1 x 200 kick @ :20 rest
    4 x 50 free w/paddles, descend 1-4 @ :20 rest
    1 x 50 EZ

    extra 50 EZ

    20 x 25 dolphin kick w/board @ 100 pace @ :20 rest
    -- had to cruise #13 with a cramp
    100 EZ

    20 x 25 backstroke kick @ 100 pace @ :20 rest
    -- only a couple SDKs bc it's so shallow
    100 EZ

    Total: 3750 x .944


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

    The dr said that I could swim if it did not hurt at all and the broken finger was taped up. Fail: it definitely hurt to pull even slowly. I could swim with the agility paddles without pain, though I suspect AFAP sprinting would hurt. But I can't use paddles all the time, or I'll blow off my shoulder. So it'll be a lot of kicking for me for the next month ... The pace clock was busted, so I had no idea how fast my kicks were on the USRPT type sets. Those are much easier when you have unlimited air.

    It's kind of a pain that it's my right hand, makes everything harder.

    Updated May 19th, 2015 at 03:04 PM by The Fortress

    Categories
    Swim Workouts
  20. Tue May 19, 2015 SCY

    by , May 19th, 2015 at 11:14 AM (Ande's Swimming Blog)
    Tue May 19, 2015 SCY

    Swam: Fri, Sat, & Mon
    Lifted: Sat

    AM practice SCY
    Whitney coached
    6:00 - 7:30
    scy main pool till 7:00 & diving well 7:00 - 7:30
    Swam with Jim Sauer, beside Mike V & Todd

    warm up
    assigned: 7:00 swim 7:00 pull & 4 x 25 on 35 12.5 fast 12.5 easy
    around 600 or 700

    Main Set

    8 rounds of:

    50 FR fast on 1:00
    50 (BK or FL) fast on 1:00
    50 K Fast on 1:00
    50 easy on 2:00

    assigned: 15 min of 75 fr mod, 25 stroke FAST IM order, no FR
    Did: 25 easy FR 50 skip, 25 FAST stroke

    assigned: with FINS, 3 more rounds of:
    50 FR fast on 1:00
    50 (BK or FL) fast on 1:00
    50 K Fast on 1:00
    50 easy on 2:00
    DID: the set but didn't wear fins

    (after practice did 5 or 6 rounds of 4 or 5 pull ups on about 1:00 )


    Next Meets

    July 10 - 11, 2015
    South Central Zone Summer Long Course Zone Championships
    The Woodlands, TX

    Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA
    Categories
    Swim Workouts