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  1. Workout 05/09/15: morning

    by , May 9th, 2015 at 12:32 PM (Maple Syrup with a Side of Chlorine)
    My son and I made it to Men's Breakfast this morning complete with good food and great fellowship. It is so awesome to see men from different walks and stages of life sharing their faith and helping to build one another up. And the coffee wasn't bad, either!

    Made it to Masters this morning, had a good workout where I substituted in some IM work.

    200 Swim/100 kick/200 pull
    4 x 25 drill/swim
    4 x 100 on 2:10 (fast 25, DPS 750 [I did 150's with snorkel]
    2 x 200 pull on :20sr (focus EVF and hip roll/core) [did IM, easy down, fast back]
    4 x 25 kick recovery
    100 for time [did IM: 1:10 high. Need to work more on breast kick]
    50 easy
    2 x 200 pull on :20sr (focus EVF and hip roll/core) [did IM, easy down, fast back]
    200 loosen and out
    (Masters/Rec/2450 yds/60 min)
    I tired to get under 1:10 on the IM, but it didn't happen today. Overall a nice workout, with Kevin, Rebecca, Melissa and her daughter Emily, and our summer-bird Mike from PA.

    Looks to be a beautiful rest of the weekend. We are planning to visit the Drive-In's tonight for the first time this summer at Hathaway's. There could probably be a better double-bill, but for my tastes there are not a whole lot of movies that aren't rated R anymore and especially that I would choose to see with my family. It is so cool to be able to watch movies this way

    I wish all of you ladies out there in the pools a Happy Mother's Day (even if you may not have any children, as all women help to shape those that they are connected with and provide a voice that some people may never hear otherwise). I am covering one of the nursing home services and plan to take highlight's from the delightful book of Ruth.
    Swim Workouts
  2. Workout 05/08/15: evening

    by , May 8th, 2015 at 10:16 PM (Maple Syrup with a Side of Chlorine)
    Very thankful for the day off today and the ability to spend it with my wife getting some plants and fruit trees into the the ground.

    Quick swim before some grilling tonight ...

    200 frr/200 bk/200 im drill
    400 shark swim
    200 easy
    (Solo/Rec/1200 yds/20 min)

    Enjoyed our first campfire in the backyard, and tried out a "S'moreo" ...
    Swim Workouts
  3. Week 136 - Friday

    by , May 8th, 2015 at 06:33 PM (After a long rest)
    We had more storms come through Dallas last night and I also had a big meeting today and was anticipating a tough night getting to sleep but I slept again like a baby. I got 9 hours of deep sleep!

    The pool was setup LCM this morning.

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

    Main set
    12x50 backstroke kick with fins on :50
    3x(3x100 with snorkel on 1:20 holding 1:10, 100 easy on 2mins)
    4x(2x50 catchup on 1min, 2x25 afap on :40, 100 IM afap on 1:40)
    4x(1min vertical kick straight into 10 dolphin kick push off with break out)

    Warm down
    100 easy

    I was holding :31s on the kick set with fins. I held 1:10s comfortably uncomfortable(Tom's way of saying that you swim within yourself but your working it). The fast 25s were fun! I worked both 25s but went especially hard on the second 25 from the middle of the pool with no push off. I felt good. The IMs I held 1:15s and again felt strong particularly on the fly. In fact I am feeling really good on fly which makes me wonder if I should try swimming it seriously at a couple of meets this summer.
    Swim Workouts
  4. FAST FRI May 8, 2015 LCM

    by , May 8th, 2015 at 04:35 PM (Ande's Swimming Blog)
    FAST FRI May 8, 2015

    Whitney coached
    6:00 - 7:30
    swam with Alley Cat, Mike V, David, Boris
    main pool

    warm up
    1000 done 400, 300, 200, 100

    Main Set ( doesn't look like much but it wasn't easy )

    400 FR fast on 12:00
    did it 50 fr 50 bk
    went 4:50

    2 x 200 FAST on 6:00
    1) 2:20
    2) 2:19

    3 x 100 FAST on 4:00
    1) 1:07
    2) 1:05
    3) 1:04

    4 x 50 FAST on 3:00
    1) fr 27
    2) fr 27
    3) FL 28
    4) FL 27

    100 FL kick from a dive no board
    went 1:18

    Next Meets

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


    1) Thu Aug 6 - Sun Aug 9, 2015
    2015 U.S. Masters Swimming Summer National Championships
    Spire Institute, Cleveland, OH


    2) Fri 08/14 - Sun 08/16
    SPMS and Southwest Zone Summer Championships
    Mission Viejo, CA
  5. 5|8|15 LCM

    512m fr in 12.8m section with fins and snorkel

    20 x 12.8 breakout drill on 0:30

    10 x 13m dive from side / breakout drill (1 stroke) on 1:00

    10 x 13m dive from side tripod starts and glides on 1:00

    Broken 200 fr by 50 on 1:00
    • 38, 39, 46 (fins), 45 (fins)

    10 x 50 fr on 1:00 with fins and snorkel
    • 32, then 36's for the rest

    50 flutter / 50 dolphin

    Breakout drill:

    Updated May 8th, 2015 at 08:52 PM by __steve__

  6. Week 136 - Thursday

    by , May 7th, 2015 at 08:38 PM (After a long rest)
    I had another really good night of sleep. In fact I slept so deep that when I woke up this morning I was shocked to see my daughter wedged between my wife and I. Apparently we had storms last night and my daughter snuck down and somehow did not wake her mother(she is a very shallow sleeper). I don't recall the last time my daughter slept with us; it brought back great memories of when she was 5 or 6 and would make any excuse to sleep with Mum and Dad. Fun days!!!!

    today I once again did an easy weights workout focusing on all muscle groups with the intent of getting the muscle pain associated with getting in the weight room out of the way. I added an extra round of abs and did the new last abs exercise my yoga instructor suggested which quite honestly is brutal.


    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.
    3x(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


    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1min
    8x25 with fins on :40 done as open, close, easy, fast
    200 easy

    My upper abs in particular hurt a lot today. The 90/45/15 was really hard and I found it much harder going back up than down. This is legs together in an extension at 90 degrees to your torso for 10 seconds, lowering the leg extension to 45 degrees and holding for another 10 seconds, lowering the legs to 15 degrees and again holding for 10 seconds, then going back up. The last 90 degrees was awful. I am really weak at 90 degrees for some reason. I definitely will work on this.
    Swim Workouts
  7. Excellent drop your worst stroke set

    by , May 7th, 2015 at 06:07 PM (Chowmi's Blog)
    Today was fun!

    8 x 75's on 1:30
    drop your WORST stroke

    8 x 50's on 1:00
    Odds: free
    Evens: Worst stroke (breaststroke)

    I can't tell you how pleasant a 75 IM is when you drop your worst stroke. Had I been all gung ho, i'd have dropped the free even though we were allowed to drop our worst.

    I actually worked the 50's breaststrokes, going 47, 45, 43, and 42. My time is around 38 for SCM, so I think those are pretty good. I just don't know. But boy was it so nice to not do breast at the end of the IM. So much nicer when you're fresh and know you have an easy 50 behind it. That's why I started going faster each one.

    I tried starting P90X3 but only did 2 days. It is so hard to get motivated to do anything at home, especially during my free 30 day Netflix. I feel like I have to get as much TV time in as possible. So far, i've watched the world get destroyed by supervolcano, plague, zombies, mega tsunami and toggled back and forth with BBC and new House of Cards. When I need to relax from such intense shows, I go to Life (i'm on Mammals) or secretly watch cartoons.

    It's gotten to the point I pick a movie, start it, go to, read all about it, then fast forward to the good bits. Only 22 days left! To further maximiize the free trial, I got it for 4 devices so our entire family is watching Netflix, but none of us together. I think 3 of us were watching Babadook in staggered formation at one point. I let my free Acorn subscription expire because I literally went through all the content. I still had many more seasons of Midsommer Murders, but after about season 6, they all seem the same and I was falling asleep in each episode.
  8. Thursday, May 7

    by , May 7th, 2015 at 02:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt


    500 various
    100 scull
    100 chest press fly
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    6 x 25 stroke rate drills @ 1:00
    100 EZ

    10 x 25 @ :40
    -- SDK to 15 @ 100 pace (12), then cruise
    150 EZ

    10 x 25 backstroke @ 100 pace @ :45
    -- 15 highs
    200 EZ

    10 x 25 backstroke @ 100 pace @ :45
    -- 15 highs
    -- I missed on #3 and tried to bear down and focus more
    200 EZ

    8 x 50 smooth free w/paddles @ 1:00
    100 EZ

    Total: 3050


    I was pretty tired today, and the quads were sore. I looked back at my flog and this was the 7th day in a row of workouts, some doubles. My body always seems to start protesting at this juncture. I'm going to try to push through tomorrow and take Sat off. Given that, I didn't do much race pace work today. And the backstrokes seemed unnecessarily hard, and I've gone slightly faster before. I think I really need to do more hypoxic work heading into next short course season. I haven't done much the last month at all. I'm hoping the pool will be set up long course tomorrow.

    If I had been smarter, I would have signed up for Canadian Nationals. Mid-May is a great time for a meet, and 3 weeks after our nationals allows for a re-boot and re-taper. Next year I will keep this in mind.

    Updated May 7th, 2015 at 04:01 PM by The Fortress

    Swim Workouts
  9. Wed. May 6

    by , May 7th, 2015 at 09:39 AM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    straight arm dips, 80 x 3 x 25
    face pulls, 60 x 3 x 25
    overhead squats, 45 x 3 x 8
    glute isolator, 50 x 4 x 6 each leg
    cable rotations, 25 x 1 x 10 -- I stopped bc these were bothering my bicep tendon
    good mornings, 65 x 3 x 12
    planks on foam roller, 3 x :30, 2 x :45
    rear delt fly, 65 x 3 x 8
    kneeling ab crunches, 120 x 3 x 20


    2000 EZ x .944


    I seem to have a new body part that is sore -- my inner left knee. I suppose it may be due to the meager jogging I was doing ... I guess I'll have to google about exercises for the knee. Aging up in masters = always some new ache or pain. I wish I had bionic joints.
  10. Easy day today after weightlifting last night

    by , May 7th, 2015 at 07:15 AM (Mixing it up this year)
    Needed a recovery day after my weightlifting last night. Tomorrow will be the start of Long Course in the mornnings!

    500 free
    500 free kick w/zoomers
    200 fly scull w/zoomers & snorkel
    200 torque drill w/snorkel, bouy & paddles
    200 angel arm fly w/snorkel & bouy
    200 1 arm fly w/zoomers
    200 streamline fly kick w/zoomers
    500 Free kick w/zoomers mod/fast

    Total 2500 yards
    Swim Workouts
  11. Week 136 - Wednesday

    by , May 6th, 2015 at 06:43 PM (After a long rest)
    I had a great night of sleep last night and woke up looking forward to practice. I am finally feeling pretty good again after my shingles and other than getting tired quicker than I would like I am doing great.

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

    Main sets
    6x(100 kick on 1:30 afap, 50 fly on :40 afap, 100 easy on 1:50)
    10x50 on 1min long perfect swims concentrating on DPS
    12x50 on 1min at 200 race pace(26/27)

    Warm down
    300 easy

    This was one tough workout. The kick/fly combo was tough. I held 1:15-1:16 on the kick and :29/:30 on the fly. Tom said he wanted between 5 and 10 seconds rest and as it turned out I got more than that. The 50s at race pace was tough as usual. I need to revisit the article I read about race pace training because I believe I am going on too much rest and need to fail. We are not back to 16x50ís yet but I also believe in the USRPT training Rushall was suggesting 20ish seconds rest, which would imply we should be going on :45/:50. I also feel like I should be trying to hold :26ís not :27s so need to really work on this. Also I need to see if an adaptation for long course makes sense.

    One of my training partners twisted my arm to go to Summer Nationals and I booked a flight today. I also spoke to Tom this morning about us hosting a 2 day meet in Rockwall the weekend after Nationals. Tom was receptive and we tentatively booked the pool. We hosted a meet last summer and according to Tom we donít use the USMS meet registration system and he had to hand enter everyone based on only accepting paper entries. I need to do some research on the online system, so if anyone knows who I can speak with about setting up online meet registration so that entries and results can easily feed into the USMS results database I would very much appreciate an introduction or a discussion. We are using the online system for USAS meets so I would have imagined we could use the same system(I believe we are using HyTek).
    Swim Workouts
  12. Build a 200IM

    by , May 6th, 2015 at 10:29 AM (Chowmi's Blog)
    When I started masters circa 1993, we used to do 2 sets which had dropped off the rotation. But one made it's way back recently, albeit in easier form.

    The one I never liked very much:
    12 minute swim, how far can you go? Stop wherever you are when the coach calls time.

    The one I liked:
    Build a 200 IM by 25. 900 meters total. Someone double check that, because it's too much for me to count again.
    Yesterday it was given as build it backwards from the freestyle. :30 per 25. I did it the old way (the 1990's way!) and built it from the fly. It was much harder than I thought. There is no truth like the first ones up to the 125!

    25 fly
    50 fly
    50 fly, 25 back
    50 fly, 50 back
    50 fly, 50 back, 25 breast
    and so on up to 200 IM.

    It sounded great at first, plus I had a good lanemate who wore fins but didn't swim on my feet. I was dying by the 50 fly, 50 back. By the time of the 200 IM, I went 3:00 which is not very fast, but considering the agony of the set, that was pretty good vs. a fresh and strong 200 IM when I could go 2:50ish. My meet time in 2014 was a 2:38 so I think that's not too bad to be 20 seconds off.

    The 50 fly actually wasn't so bad, but wow was it awful to make that turn and onto my back. That's when you know you're not in that great shape after all! It actually got better after the 100 - because you were banking more time per 25 and there was more non-fly added to each sendoff.

    I'm not sure i'd ever try a build 400 IM! How much yardage would that be? I can't even count.

    It doesn't look like i'm going to swim USMS LCM at all. I'm going to Washington DC over our zone meet, then to France on a Viking River cruise right before nationals. I might have to do a USA meet just to swim a 50 free or such. I might enter the 100 fly/back but that's a huge committment to huff and puff all the way down and all the way back.
  13. Wish I could go to Y Nats

    by , May 6th, 2015 at 07:24 AM (Mixing it up this year)
    Stuck here in Savannah for the duration of this go-live. Good Luck to the Liberty Y swimmers! Wish I could go with you.

    500 free
    500 free kick w/zoomers
    9x200@3:00 free w/paddles & bouy went 2:57, 2:57, 2:56, 2:54, 2:50, 2:50, 2:49, 2:47, 2:46
    200 free EZ
    200 free kick w/zoomers EZ

    Total 3200 yards
    Swim Workouts
  14. Workout 05/05/15: evening

    by , May 5th, 2015 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    Today is my day off but I had a meeting at the main office just west of Albany, NY, and took advantage of the dry (and warm) weather to ride my motorcycle. This is noteworthy because I will be paid for riding my motorcycle - mileage and an hour of travel! This doesn't happen often but is really cool when it does. At the meeting I was one of the top four pharmacists recognized for preforming MTM (Medication Therapy Management) services over the last year, so that was cool.

    I arrived home in time to pack my swim bag and head to the Rec for Masters. As ususal, I tried to come up with a fun (albeit nerdy) workout in honor of Cinco De Mayo ...

    Uno: 500 warmup (200 swim/100 kick/200 pull)
    Dos: 5 x (200 on 3:30, 100 on 2:00)
    Tres: 5 deep water bobs
    Quatro: 5 x 50 on 1:10 (1-4: Quarter's Strong, 5: FAST)
    Cinco: 5 x 25 (decrease stroke count each time) then 125 loosen and out
    (Rec/Masters/2500 yds/60 min)
    I did my Build a 200 IM (50 stroke fast IMO into 150 DPS with snorkel; last 200 was IM on 2:47) and kicked the 100's (finished right at 1:30 which was a bonus).
    I did the 50's all backstroke, and the fast one was :31 with a flip. On the 25's, I did 12,12,11,10,10,8 (but the last one was almost catch-up drill )

    Today also would have been my dad's 71st birthday. It is neat checking out some old pics from family on various social media.

    Updated May 5th, 2015 at 11:18 PM by rxleakem

    Swim Workouts , Reference: workouts
  15. 5|5|15 LCM

    1000 of drills, back, and breast

    100 as 50 AFAP / 50 easy with fins
    • need to breathe more streamlined while sprinting all out
    • 26 for the fast one

    12 x 12.8 dive from side AFAP on 1:00
    • 6's
    • breakout drills seem to have fine tuned my breaking of outs

    4 x 50 on 1:00
    • 37 (no fins), 39 (no fins), 45 (fins), 45 (fins)
    • The end of the second one had a hint of race-like pain. Used fins to try and keep some pace. Glad I'm not a mid-D man

    Was at track last Sunday doing easy sprints and fooling around. Did some broad jumps while landing in the long jump box (excellent way to train the broad jumps!)

    There were also some hurdles set to the 42" mark there. My wife was nearby, I had to show off, cleared it with a standing jump (two feet at a time) .
  16. Week 136 - Tuesday

    by , May 5th, 2015 at 09:23 PM (After a long rest)
    I had a good night of sleep and felt good this morning. Today was my weights and a short loosen up swim.


    i decided to go pretty easy today since its been a month since I lifted. I decided to do a circuit working everything and then to do a couple of rounds of abs.

    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)
    2x(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


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

    i was sore after weights/dry land today.
    Swim Workouts
  17. Tuesday, May 5

    by , May 5th, 2015 at 08:33 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    4 x 25 torque drill w/paddles
    50 EZ

    10 x 25 burst SDK + cruise @ 1:00
    150 EZ

    4 rounds w/fins
    4 x 25 @ 100 pace @ :30
    R1 = fly, R2 = back, R3 = breast, R4 = free
    1 x 50 EZ @ 1:00
    2 x 25 shooters @ :30 (those made sure my HR was up the entire set)
    1 x 50 EZ @ 1:00

    250 EZ

    2 rounds:
    1 x 100 backstroke kick @ 200 pace @ 1:45
    4 x 50 free w/paddles @ 200 pace @ 1:00
    2 x 25 flutter kick @ 100 pace @ :30
    1 x 100 EZ

    Total: 3600

    Vinyasa Flow, 60 Min


    It was nice to get back to Pitt. The water was so cold compared to LA Fitness. It's set up short course except sometimes on Friday. But there are no blocks to use now bc they're all at the long course end.

    Later, since Mr. Fort is in trial all week, I took Lil Fort to yoga with me at 6:30 pm. It was her first class. We went to the Basics class, which is shorter and much easier than the regular class. Still, I got some stretching in, and worked up a sweat. It might have been the hottest vinyasa flow class I've ever attended. Lil Fort is such a mixture of Mr. Fort and me. Loose stretchy shoulders and really tight hamstrings and ankles. Hopefully, she'll want to go back.

    I'm also going on a little diet. I'd like to lose a few pounds. I'm going to take a page out of Stewart's book and cut out all sweets. I'll also try to avoid most bread and pasta.

    Updated May 5th, 2015 at 09:15 PM by The Fortress

    Swim Workouts , Yoga
  18. Sarasota Y Sharks Masters 5:30 AM Workout 05/06/2015

    by , May 5th, 2015 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 200 3:45
    3 X 100 1:45
    2 X 100 kick 2:30

    2 X (3 X 100 free 2:00
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  19. Very tired today

    by , May 5th, 2015 at 07:40 AM (Mixing it up this year)
    After a day of heavy fruit I just had no energy today. I have to admit I really do better after high protien days or mixed protein/fruit/veggie days. This is week 6 of whatching what I eat. Bread is a no no for me. I just hate that I can't have it without my sugar getting too high in the mornings.

    Today I did my long swim and it was more relaxed rather than pushed. Went 3750.

    Oh well.
    Swim Workouts
  20. Workout 05/04/15: evening

    by , May 4th, 2015 at 09:20 PM (Maple Syrup with a Side of Chlorine)
    Took the week off from the pool last week, and finally went to the doctor to get my neck checked out. Was probably more serious than I originally figured, but I was given a small supply of anti-spasm meds that have really done the job of loosening it up and increasing my range of motion. Still a little tender, but overall much better. I also had the motorcycle serviced (and Lena picked out a riding jacket, so more rides with her this summer ) and most of the outside yardwork done.

    I went to the pool tonight and didn't have to share the lane. The fact that we had our first 80-degree day since September likely contributed to the empty water ...

    200 free/200 back/200 im drill
    600 shark swim with snorkel
    10 x 50 on :50 descend in pairs
    50 easy
    4 x 50 IMO sprint down,25 easy back
    50 easy
    100 loosen and out
    (Solo/Rec/2100 yds/40 min)

    I felt pretty good in the water. With my improved focus on nutrition, I have dropped another 5 pounds so I have about 15 pounds to go. I should be able to start jogging again and also riding my bicycle to work as other ways to get some aerobics in.

    It is looking like I am 95% in for swimming my first Nationals this summer as I have the time off for an Ohio college visit/road trip to Cleveland with my son. We are also looking at catching an Indians game and maybe a trip to the Football Hall Of Fame on the way home. I also am planning to swim the OW Nationals at Lake George at the end of August, so a few meets. I am bummed that I have to work during the Baystate Games, which are at Harvard in July.
    Swim Workouts , Planning