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  1. Week 199 - Friday

    by , July 22nd, 2016 at 03:06 PM (After a long rest)
    This morning my best swimming friend and training partner Bill Elizondo announced he and his family are moving to Fort Wayne Indiana. Bill and I are great friends and I will miss him and his family a lot. The great thing about swimming as it relates to friendships is we will get to see each other on a regular basis for Nationals, Worlds and travel meets.

    My elbow felt terrible during warmup but loosened up and to my great surprise I had a terrific practice. This was most certainly not our normal type of practice and despite the low yardage it hurt really bad. All out broken 200s with fins. I saw times on this set I have not seen since college! Now if I could only surgically attach my fins during races it would be like swimming in my early 20's again!

    Pool setup scy

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

    Main Sets
    4x200 free/back fins with 2 minutes between 200's as:
    #1 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #2 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #3 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #4 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back

    12x50 drill on 1min
    12x25 fly in honor of bill on :45

    Warm down
    200 easy

    I did not know where Tom was going when he said 500 kick. We don't do this type of set! When I heard the main set I thought he was kidding at first(apparently my daughter did this set LCM yesterday and was 2:14 on her 200 back(OMG)). I was 1:46 and 1:47 on the 200s back, and 1:40 and 1:38 on the free. This hurt really bad but it was also fun to swim this fast!

    The rest of the workout was pretty easy. The 12x25's fly in honor of Bill was sort of our guard of honor salute to our 200fly man!!
    Categories
    Swim Workouts
  2. Week 199 - Thursday

    by , July 22nd, 2016 at 02:54 PM (After a long rest)
    I was unable to swim on Wednesday due to a day trip to St Louis. My flight was at 6am and as such it was not possible to even do a dryland workout and make it to Love Field for the flight. The meeting went really well and we even finished early. As I went to get my boarding ticket it appeared that Southwests website was down; no big deal I would go to the desk. The desk traffic was a little heavier than I expected but when I got to the desk I was informed about the issue and was issued a paper boarding pss with the assurance they were working on the website issue. 5 hours later my flight boarded and we got back to Dallas around 11.15pm. At least I was home and could be in bed before midnight or so I thought. The plane sat on the runway for about an hour since they had no available gate. This is my biggest peeve with flying. Myy flight was in the air for 2 hours and during that time they cant figure which gate and/or how to move a freakin parked plane. Aggghhhh. By the time I got home it was after 1am. Unfortunately I was responsible for opening the pool so got about 3 hours sleep before dragging(and I mean dragging) my butt out of bed to open the pool. I ended up doing a swim only workout at a very leisurely pace.

    Pool setup LCM

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

    Main sets
    4x100 kick on 2mins
    2x(8x50 at 400 race pace on :50, 100 easy)

    All with paddles at moderate effort
    200 on 3:20
    150 on 2:10
    100 on 1:40
    50 on :50
    100 on 1:40
    150 on 2:10
    200 on 3:20

    Warm down
    100 easy

    Nothing to comment about my stellar performance on this one other than I was tired!
    Categories
    Swim Workouts
  3. Friday July 22

    by , July 22nd, 2016 at 02:39 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex

    4 rounds: (not too heavy)
    straight arm dips
    good mornings
    back squats
    DB rows
    hip abductors
    rear delt flys
    kneeling ab crunches


    Swim/SCY/Solo

    1500 EZ



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


    Ready to head out tomorrow for a week+ at the beach with friends. I'm going to leave my gym clothes behind and just do a bit of swimming while I'm there. Really looking forward to a vacation where I do not have to worry about staying in perfect racing shape! We need a beach emoticon!
  4. Wed July 20

    by , July 21st, 2016 at 01:41 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 50, free 10 strokes no breath, then back @ :55
    8 x 25 back drill @ :35
    50 EZ

    Main sets:

    6 x 50 back kick w/fins, 8-10 SDK per length @ 1:00
    50 EZ

    6 x 100 back kick w/fins, 12.5-15m UW each length @ 2:00
    -- we were supposed to swim these with several SDKs off the walls, but I wanted more hypoxic work
    50 EZ

    8 x 25 back sprint @ :50
    -- I did these back, 15 m UW @ 100 pace (mostly 15 highs)
    -- doing them @ :50 instead of :45 seemed easier. amazing what a different 5 seconds makes
    100 EZ

    3 x 100 IM @ 1:50
    -- no, did 3 x 50 scull w/paddles
    100 EZ

    10 x 50 backstroke @ 1:00
    -- was sick of back so did them alternating breast-free and kick
    50 EZ

    8 x 25 back sprint @ :50
    -- skipped this, toe was sore
    -- did 150 EZ

    Total: 3300


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


    I cruised most of the workout, focusing on hypoxic work. My toe really hurt on some of the push offs even though I was trying to be careful. It actually feels better with fins on to protect and cushion it.
    Categories
    Swim Workouts
  5. 7/20/16

    Short stuff tonight and I felt pretty good. I know after taking a month off I'm not ready for any intense long swims.

    400 mix up
    Kick Set
    -100's moderate w/fins @ 1:45
    -50's sprint no fins @ 1:15
    100
    50 went fly
    100
    2 x 50 went fly/breast
    100
    3 x 50 went breast
    100
    4 x 50 went IMO
    100 easy swim

    2 rounds of
    2 x 25 sprint ,went fly @ 30
    50 easy @ 1:15
    3 x 25 sprint ,went back @ 30
    75 easy @ 1:45
    4 x 25 sprint ,went breast @ 30
    100 easy @ ??

    4 x 100 @ 1:40 breathe 1/5
    4 x 50 @ 60 drill/swim stroke
    2 x 25 off blocks
    50 off blocks

    3000
    Categories
    Uncategorized
  6. Week 199 - Tuesday

    by , July 20th, 2016 at 06:57 AM (After a long rest)
    I am struggling with motivation at present. My elbow is feeling a little better but it still wakes me up at night and it is weak; everything is a painful slog. This is my first real injury since I have been back in the pool. I have had normal everyday aches and pains but nothing like this. It's quite depressing! I will get through it but it's not fun!

    i did my normal dryland workout this morning. My son joined me and helped get me through the ab exercises. That was fun! I then did a very easy warm up swim before spending time switching lane lines from scy to lcm before my age groupers practiced.

    15mins on stationary bike

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again.
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    swimming was scy
    400 free with snorkel
    6x50 catchup on 1min
    12x50 kick on 1min
    4x100 IM on 1:30
    200 easy

    Updated July 20th, 2016 at 07:05 AM by StewartACarroll

    Categories
    Swim Workouts
  7. Tuesday, July 19

    by , July 19th, 2016 at 05:53 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    600 various
    4 x 25 scull + 25 free
    50 EZ
    8 x 50 @ 100 pace @ 1:00 + 50 EZ @ 2:00
    150 EZ
    6 x 50 DPS free w/paddles
    150 EZ

    Total: 2250 m


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


    Just went to the hour of adult swim at Lebo today. Boy, I am so glad that I did not make plans to go to the Texas Zones meet. I would have had to cancel. My toe is now swollen and completely black. It would be super painful to go off the blocks. Won't do any fast kicking for awhile ... what a klutz.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 07/20/2016

    by , July 19th, 2016 at 11:03 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 interval left, 2 right.

    2 X (4 X 50--choice 1:20 #4 on 2:00
    #1: moderate #2: build #3: moderate #4: fast

    2 X 100 kick 2:30
    1 X 100 swim 2:00
    6 x 50 kick--fast-- 1:20

    4 X 200 IM 4:00

    10 X 100 free 2:00
    odd: easy even: strong
    #9/10: warm down

    4000M
    Categories
    Swim Workouts
  9. 7/18/16

    200 choice
    6 x 100 (2 @ 1:55,1:45,1:35)

    4 rounds of
    2 x 50 sprint kick @ 1:15
    50 stroke sprint @ 1:10
    2 x 50 free sprint @ 50
    -1 breath/25, (failed)
    50 cruise @ 1:15

    6 x 100 back kick with fins @ 1:45
    -odds sprint, evens easy

    3 x 200 @ ??
    -1) fly/breast drill
    -2) free swim
    -3) 100 back/100 free
    6 x 100 free @ 1:45 pace work
    200 warm down

    4000 scy

    Felt great however my times didn't reflect how I was feeling. I plan on signing up for the Growler meet in Mount Pleasant (Charleston area) soon so I guess I need to get in shape. It's one of my favorite meets of the year. Maybe I'll sign up for some off events end have a little fun
    Categories
    Uncategorized
  10. Week 199 - Monday

    by , July 18th, 2016 at 07:40 PM (After a long rest)
    Pool setup LCM

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

    Main sets
    8x100 kick on 2mins IMO
    4x(300 DPS on 4mins, 200 Build on 2:40, 100 fast on 1:20)

    Warm down
    200 easy

    I hurt so bad today. My Elbows hurt and just had aches all over. I was slow and sluggish on the main sets and even the kick set seemed tough today.
    Categories
    Swim Workouts
  11. Week 198 - Saturday

    by , July 18th, 2016 at 07:38 PM (After a long rest)
    Our kids Champs meet was at our pool this weekend so we started at 6:30am instead of 7am. Rick Van Dyck swam with us today but due to our early start he missed the start of the 16x100s. Rick is a good friend and a great swimmer and it was fun swimming next to him on the 100s. My elbow was sore until I got going.

    Pool setup LCM

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

    Main sets
    8x25 on :35 as open, close, easy, fast
    16x100 on 2mins at 400 race pace
    8x50 perfect stroke on 1min

    Warm down
    200 easy

    I held 1:06/1:07 on the 100s with a 1:02(from a push) at the end.
    Categories
    Swim Workouts
  12. Week 198 - Friday

    by , July 18th, 2016 at 07:35 PM (After a long rest)
    I had a much better night of sleep last night.

    Pool setup LCM

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

    Main sets
    4x150 streamline kick on 2:30 with fins
    400 free on 5:40
    300 free with 4mins
    200 free on 2:30
    100 free on 1:10
    100 easy
    4x50 no breath 50s on 1:15
    8x50 drill/build on :50

    Warm down
    200 easy
    Categories
    Swim Workouts
  13. Sat-Mon, July 16-18

    by , July 18th, 2016 at 03:24 PM (The FAF AFAP Digest)
    Saturday:

    Drylands, 35-40 min

    2 rounds:
    elbow rehab ex, 1:00 plank, 5:00 extreme angle iso squat, power wheel roll outs, renegade rows, TRX rows, reverse flys, TRX knee ins, supine flutter kicks on bosu in streamline, saxon side bends

    3 miles on treadmill


    Sunday:

    Swim/LCM/Solo @ Lebo

    600 various
    4 x (25 scull + 25 free)

    9 rounds:
    1 x 100 @ 200 pace with fins & paddles
    odd rounds - free, even rounds = back
    1 x 50 kick @ 100 pace
    1 x 50 EZ

    100 EZ

    Total: 2700 m



    Monday:

    Weights @ LA Fitness:

    internal & external rotators
    seated straight arm dips, 75 x 3 x 25
    face pulls, 50 x 3 x 15
    deadlifts, 55 x 4 x 8
    altitude drops, 5
    lunges with bar, 40 x 3 x 10
    good mornings,, 65 x 4 x 6
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    leg press, 195 x 3 x 5


    Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    20 x 25 @ 100 pace @ :40
    odds = fly, evens = breast
    200 EZ
    20 x 25 dolphin kick w/fins @ 100 pace @ :35
    200 EZ
    5 x 50 DPS free w/paddles @ :20 rest
    100 EZ

    Total: 2450



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


    I've decide that, for the summer anyway, I'm going to cut my dryland sessions down to around 40 minutes and do them more frequently. Hoping to ease back into them somewhat and not be so sore from them. After working out today, I slipped on a wet spot in my garage and crashed my toes into a cement ledge. I think I might have broken one of them -- it's swollen and black. Oh well, not much you can do about that. Off to ice.
  14. Sarasota Y Sharks Masters 5:30 AM Workout 07/19/2016

    by , July 18th, 2016 at 11:37 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    5 X 100 1:45

    4 X 100 kick 2:30
    Build second 50 to fast

    3 X (3 X 100--choice-- 2:15
    #1:build #2:fast #3:easy

    1 x 100 moderate 2:00
    1 X 200 negative split 3:30
    Five rounds--swim or pull
    Descend 200's 1-5

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  15. 7|17|16 ocean

    swam in ocean yesterday and today.

    jumped off a cliff in to a beach, hit bottom with a nice push off in the sand. Was fun

    Updated July 21st, 2016 at 07:51 AM by __steve__

    Categories
    Uncategorized
  16. 7|15|15 SCM

    At the Piscina Olimipica Roly Bislik Savaneta, Aruba set up SCM
    Was 30 min late for masters hour. Did various

    OW snorkeled for 30 min later

    Did a few beach sprints in afternoon
    Categories
    Uncategorized
  17. Thur-Fri, July 14-15

    by , July 15th, 2016 at 04:01 PM (The FAF AFAP Digest)

    Thursday:

    Did about 40 minutes of drylands including: power wheel roll outs, supine flutter kicks on bosu, planks, hammers, reverse flys, kettle ball swings, TRX body rows. Then did a short 2 mile run.


    Friday: Swim/LCM/Solo @ Lebo

    Went to the hour of adult swim today and did:

    600 various
    6 x (25 scull + 25 free)

    2 rounds:
    4 x 50 free w/paddles @ 200 pace
    :30 rest
    4 x 50 kick @ 200 pace
    :30 rest
    4 x 50 DPS back w/paddles
    50 EZ

    200 EZ

    Total: 2400m




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


    I agree with Water Rat. After all the hot weather we've had, the Lebo pool seemed much warmer than the last time I hopped in. Now that I'm not laser focused on meets, I had no idea what kind of workout to do. I may have to start stealing workouts from friendly bloggers!
  18. Sarasota Y Sharks Masters 5:30 AM Workout 07/18/2016

    by , July 15th, 2016 at 12:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30 3:30
    3 X 100 2:00 1:45
    Two rounds, round 1 interval left, 2 right.

    2 X 100 kick 2:30
    4 x 50 kick--descend-- 1:15
    2 X 100 kick 2:30
    1 x 100 swim

    16 X 50 1:20
    1-4: fly
    5-8: back
    9-12: breast
    13-16: 1 of each

    6 X 150 pull 2:30
    1-3: last 50 fast
    4-6: last 100 fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  19. Friday, July 15, 2016 - Reset & Goals

    by , July 15th, 2016 at 11:28 AM (I swim, therefore I am)
    As always, the summer progresses more quickly than preferred. Our family vacations to Shanghai, Japan, and NJ (Princeton & Monmouth Junction) are over. I'm now in the second week of restarting fitness activity after nearly a three months lapse.

    Click image for larger version. 

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    Workouts from July 6 - this post
    *Alternated on days 7/6-13, both daily from 7/14

    1. 1,000-1,500 (100s/200s as FR-Swim/BF-K or BR-K) in HOA pool
    2. 1-2 mile walk/jog in neighborhood **Thanks to the savvy Speedsters local running community I recently brought Roka Clifton 2 at nearly 50% discount. These running shoes are amazing! For first time ever, I can run with such comfort and far less aching afterwards.

    *1-3x Daily (morning-afternoon-evening)

    1. Bands - lighter resistance upper body
    2. 10-20 Squats, 5-10 Pushups,
    3. 10 min stretching, poses, planks

    *Previous benchmarks from March 2016:

    • Swimming - 60 minute SCY swim at 1:15/100
    • Running - 60 minute run at 9:15/mile


    Short Term Goals - by 9/1/2106

    1. Log or journal fitness and training to sustain momentum.
    2. Return to weekly OWS at Vanderbilt Beach ASAP.
    3. Support my friends by volunteering at local triathlons, running events.
    4. Lose the 20 pounds gained during time off.
    5. Get stronger, begin moderate weight training.
    6. Get more flexible, specifically core area & lower body - consult with a trainer.
    7. Run with Speedsters 1-3 times weekly.


    Goals before 10/1/2016

    • Swim 60min at 1:15, Run 60min at 9:15
    • Join Masters and/or Tri swim training group(s) either am or pm.
    • Enter an OWS or USMS meet with a friend(s).
    • Enter a local area 5K along with Speedsters.


    Longer term, before April 1, 2017

    1. Borrow a bike to tryout riding in some shorter tri group training rides (I used to ride extensively in teens, 20s & early 30s). Could lead to buying a bike to make riding an ongoing activity.
    2. Complete a one hour swim at 1:12/100 pace.
    3. Participate in a half marathon.


    Comments
    I have a lifelong recurring boom and bust cycles with fitness activity relative to life circumstances. My prior cycle of uninterrupted training and fitness was almost two years partly to encountering a great network of friends through the SWFL OWS FB group I joined in 2015. One upside during this time away from fitness activities and training has been increasing professional opportunity and growth.

    MFI Hearing Aids
    An added dimension to my running is the MFI (made for iPhone) hearing aids which recently replaced my six years old HAs. Any audio generated from the iPhone can be transmitted directly through the HAs via a proprietary bluetooth connection. Needless to say, it provides a wonderful experience to run with music or anything one would to listen to while running.

    Even more basic - but so magical for me, it very effectively makes phone calls much more clear and less intimidating. In fact recently I was able watch a webinar on my large screen via PC and also simultaneously on my iPhone via youTube where I could hear everything so well without any captions while typing notes notes the entire session.

    Updated July 15th, 2016 at 12:45 PM by fdtotten

    Categories
    Swim Workouts , About Me , Planning
  20. Week 198 - Thursday

    by , July 14th, 2016 at 09:04 PM (After a long rest)
    I ended up having a very long day yesterday with my return flight from DC not getting back to Dallas until almost midnight. I still decided to get up for a dryland workout and light swim. It took everything I could do to get up this morning min fact if I had not agreed to open the pool I would have skipped!

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I went up to the 12lb medicine ball today
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    swimming was LCM
    400 free with snorkel
    6x50 catchup on 1in
    300 easy

    Categories
    Swim Workouts