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  1. 9|14|15 drylands

    by , September 14th, 2015 at 08:59 PM (Blog)
    Ran to gym from work - 0.6 mi (3:55)

    single arm lat machine, 10 reps WU
    • 1 x 15(R)/16(L) x 95

    negative (BW) pullups - assist contraction with mild hop, spend 0:05 eccentrically
    • 1 x 10

    rear delts with cables
    • 3 x 10

    seated crunch mach with legs straight, up and out
    • 3 x 10 (70, 85, 100)


    side exercises

    RC exercises with band + 5lb

    side plank + lateral arm raises with 4lbs
    • 1 x 20 each side

    Ran to work - 0.6 mi (4:09)

    SCY on Friday: sprinter recovery swimming with drills

    Had reserve weekend, I am far overdue to retire this part of my career. It wears me down - the timing and stress - I don't sleep right, nutrition is effected, and my entire schedule is offset. Not only does it zap a weekend, it requires me to work a double on Sunday from 6:30 am to 1:00 am (i sign out then immediately start my civilian shift). Yesterday I did about 20 min of weights, however the DBBP with #65's only resulted 2 x 16 reps - I was drained of any strength.

    Updated September 15th, 2015 at 09:41 AM by __steve__

  2. Optimal Brain Function and Exercise

    by , September 14th, 2015 at 07:16 PM (Sports Medicine Blog)
    PLOSOne published a study on the effects of exercise on cognition in individuals older than 65 year. 100 sedentary individuals with no cognitive deficits and who were not insulin-dependent diabetics, had no significant hearing or visual problems, and no major cardiorespiratory or musculoskeletal impairments in the last two years, were recruited for the study. They were then randomized to either no intervention, 75, 150, or 225 minutes of semi-supervised aerobic exercise per week. The study was conducted over a 26 week period of time. Over the course of the intervention, those who exercised had improved cardiorespiratory fitness, with those exercising longer and more intensely having the greatest benefit. All the exercise groups improved their attention span and their visuospatial processing, with more intense exercise having more benefit. Those who adhered to the protocols saw more improvement than those who didn't. An individual's cardiorespiratory fitness at the end of the study was the best predictor of cognitive gains.
    This study is interesting because it was prospective: they all started out the same, and those that exercised improved compared to those who didn't. It is also interesting because even those in the 75 minutes per week group showed improvement. However, more was better.
  3. Monday, Sept 14

    by , September 14th, 2015 at 02:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    8 x 100 w/fins @ 1:30
    odds = free
    evens = kick
    100 EZ
    10 x 25 breast @ 100ish pace
    100 EZ
    10 x 25 dolpin kick @ 100ish pace
    100 EZ
    10 x 25
    odds = no breath free
    evens = drill
    5 x 50, UW 15 m each length
    100 EZ

    Total: 2900


    I took the entire weekend off and did nothing. Unfortunately, I feel only marginally better and thus didn't do much in the pool today. Mr. Fort is having a slow recovery too. So I suspect I'll lose two full weeks of hard training. At this point, I'll probably skip the Oct. 10 meet that I was planning on and focus on the Sprint Classic on Oct. 25 and NE Champs mid-Dec.

    After investigating all swimming options, here are the best ones:

    1. Lebo HS pool: I registered for adult rec swim, which is M/W/F from 8:00-9:30 and Sat from 12:00-3:00. Doesn't start until Sept 28

    2. CV HS rec swim: M/W/F from 7:00-9:00 pm. Doesn't start until Oct.

    3. CV Masters: T/Th from 7:00-8:30 PM & Sat 10:-12:00

    4. Pitt: M/W/F 5:30-7:00 pm (I'll never go on Mondays if they stay distance oriented)

    5. Sewickley Masters: M/W/F 6:30-7:30 pm
    Sewickley Y: daytime

    That's a lot of night time swimming ... And it's going to be a major change for me and the family. I gave notice to Pitt until Oct. 2, so won't be able to decide on a schedule for awhile. If I ever get healthy enough to swim ...

    Updated September 14th, 2015 at 03:04 PM by The Fortress

    Swim Workouts
  4. Week 155 - Monday

    by , September 14th, 2015 at 01:46 PM (After a long rest)
    I am off to Stanford this week with work and somehow woke up thinking work at 2am. I never went back to sleep and feel like my allergies kicked in today also. Today will be a long day.

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

    Main sets
    5x100 on 1:20
    4x100 on 1:15
    3x100 on 1:10
    2x100 on 1:05
    1x100 on 1min
    100 easy
    4x200 with fins on 2:30
    100 easy
    12x25 with fins underwater on :40
    10x50 free drill/swim on 1min

    Warm down
    100 easy

    We do this set a fair amount during the season and it's never easy. I held 1:02-1:03 all the way to the last one and then went :59 on the last one. Despite making the set I felt pretty bad from 1:15 down. I was a little winded today and just never seemed to be able to get comfortable. On the 200s kick with fins I swam these on my back and started out a little fast going 2:01 and the. Got into a rhythm going 2:03-2:04s. I was hurting pretty good on these but kept telling myself it's good for my 200 backstroke. The underwaters are never easy and again I did them on my back. The last set of 50s I used as an extended warm down.

    Sent from my iPhone
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 09/15/2015

    by , September 14th, 2015 at 12:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 x 50 kick 1:05

    15 X 50 1:00
    Every third fast--choice

    10 X 200 pull 3:00
    #1-5: negative split
    #6-10: descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. ASCA World Clinic educational opportunity

    by , September 14th, 2015 at 12:00 AM (Questions from Coaches)
    Q: Is the ASCA World Clinic a good educational opportunity for a Masters coach?

    A: Yes. The American Swimming Coaches Association hosts an annual conference providing educational opportunities for swim coaches. The six-day format includes certification courses--the USMS Masters Coach Certification Levels 1 and 2 course being one of them--keynote speeches, and presentations from the leading authorities of swimming from around the world.

    The 2016 U.S. Olympic swim team coaches David Marsh and Bob Bowman, along with U.S. National Team Coach Frank Busch, highlighted a group of 25-plus exceptional presenters at the 2015 World Clinic. Many, if not most, of the presentations were of universal value to any swimming coach working within the age-group, high school, college, or Masters ranks. The registration cost for the 2015 clinic was $450.

    During the 2015 ASCA World Clinic, USMS coaches Chad Durieux (Rose Bowl Masters), Jillian Wilkins (Central Florida Y Masters), and Rich Axtell (Minuteman Masters) delivered Masters-specific presentations on the following topics:

    • Learning the differences in training Masters
    • Growing with triathletes
    • Getting a team of adults to travel
    • Generating revenue from Masters meets
    • Creating one diverse pool
    • Hosting a clinic for Masters swimmers

    What I enjoy most about attending the clinic is the ability to network with other coaches. Any coach, regardless of status, can engage in conversation with any of the other coaches at the clinic. Every coach, including the Olympic coaches, are easily approachable and willing to talk and listen. It's a wonderful opportunity to share ideas and fellowship with others and recharge the coaching battery. I leave the clinic anxious to try new workouts, drills, and the latest swim gear with my swimmers and other coaches I meet.

    The ASCA World Clinic includes an exhibit hall with swimming-specific vendors. Many offer hands-on demonstrations, and most have samples of the products they sell. Several bulletin boards are displayed throughout the venue with job postings, creative workouts, and ideas to help you become a better coach and program leader.

    The 2016 clinic will be in Fort Lauderdale, Fla., the week after Labor Day. Consider adding it to your calendar.
  7. Sun Sep 13

    by , September 13th, 2015 at 09:23 PM (Senior Sprinting)
    Misc light weights

    400 warmup
    5 "Crocker 100s": 25 uw kick, 25 free, 25 kick on back, 25 no breath
    50 ez
    50 nb
  8. Sat Sep 12

    by , September 12th, 2015 at 09:11 PM (Senior Sprinting)
    12 pullups
    400 warmup
    6x25 AFAP: free, 2nd lap free, fly, 2nd lap free, 2nd lap fly, free
  9. Workout 09/12/15: Morning

    by , September 12th, 2015 at 01:46 PM (Maple Syrup with a Side of Chlorine)
    I've been working at some house projects, namely scraping and prep work for some painting. My drylands.

    200 swim/200 kick/200 pull
    8 x 25 drills
    6 x 75 on :15sr (desc 1-3,4-6. Did second round back)
    200 pull
    4 x 150 on :15sr (best avg. Did first 50 IMO)
    14 x 25 on :40 (1-5 stroke/free, 6-10 fast/ez, 11-14 -1 stroke count)
    200 loosen (I also got in an extra 300)
    Good workout and now I'm looking forward to a visit with Emma this weekend

    Updated September 12th, 2015 at 10:01 PM by rxleakem

    Swim Workouts
  10. Week 154 - Saturday

    by , September 12th, 2015 at 01:35 PM (After a long rest)
    I was beat this morning. I think my week of travel caught up with me. I was at the pool early for some reason.

    Warm up
    400 free with snorkel
    300 kick
    200 IM
    100 free

    main sets
    6x50 drill/build by 25 on 1min
    16x100 at 200 race pace with paddles

    warm down
    400 easy

    tom switched it up today and asked us to do 200 pace with paddles which for me is :53/54. My heart sunk when he told us the set. I held :54 lows until #14 where I slipped to a :55. I was going to skip the next one but felt like I could get back on it and got back onto :54 for #15 and finished with a :53. I was really happy with the set.

    This set is very physical but it's equally mental. I hurt almost from the beginning but typically it really starts to get hard to make the goal time around #8. I have been able to power through to 12 and the last 4 I have to stay mentally focused so I don't slip and shorten my stroke or grab an extra breath into and out of the wall.

    I headed led off to yoga and I could tell the swimming had taken a toll when my arms and legs started shaking on the warmup. I am still really enjoying yoga and love the stretching aspect in particular.
    Swim Workouts
  11. Fri Sep 11

    by , September 11th, 2015 at 08:00 PM (Senior Sprinting)
    10x50 bleacher steps
    10x100yd on field, 10 push-ups in between
    8x20 bear, crab, spider, dragon walks
    12 pullups
    500 ez swim
  12. Week 154 - Friday

    by , September 11th, 2015 at 06:44 PM (After a long rest)
    I had a long day yesterday meeting in Atlanta and then driving to and from Birmingham for a meeting. I have extended a job offer to a new sales guy and he is in Atlanta so we had dinner last night with us and his wife. The dinner was very nice and we finished around 9pm but I was pooped. By the time I caught up on emails it was 10:30 and I w as almost out on my feet. The alarm came too quickly this morning. The group at the Winchester academy are great and the facility is awesome and they make you feel very welcome.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    2x100 kick

    Main sets
    5x(4x50 as kick, drill, kick, swim by 50 on :45)
    4x50 on 1min as 25 fast, 25 easy
    100 easy on 2mins
    4x50 on 1min as 25 easy, 25 fast
    6x100 pull descend 1-3,4-6 on 1:25
    4x50 at 200 pace on 1min
    100 easy on 2mins
    4x50 fast from a dive IM order on 2mins

    Warm down
    300 easy

    I felt out of sorts today. My times were fine but felt tired and a little dizzy. I know I was dehydrated and never really felt easy. I was the only one without fine on the 5x4x50 and on the kick held :38-:40s and :30-:32s on the catchup and free. On the 25 fast, 25 easy and 25 easy, 25 fast I held :28-:29s. On the pulls i descended from 1:01 to :58s. On the race pace 50s I held 26s and the. On the IM order went :27,:29,:32,:23. I just wish I felt better today.
    Swim Workouts
  13. Week 154 - Thursday

    by , September 11th, 2015 at 06:43 PM (After a long rest)
    I swam with Georgia masters at the Winchester Academy. I swim with these guys each time I go to Atlanta. It's a great group and fun workouts.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    200 easy
    4x50 kick on 1min

    Main sets
    8x50 drill/swim IM order on :50
    4x100 free with snorkel on 1:30
    8x100 IM on 1:30
    4x100 free with snorkel on 1:25
    4x150 fly,free,back,free,Breast, free on 2:20
    4x100 free with snorkel on 1:20
    2x200 pull on 2:30
    4x100 free with snorkel on 1:15

    Warm down
    100 easy

    I felt pretty tired in the water today but my times were fine. On all 4x100 free I was holding 1mins.
    Swim Workouts
  14. 9/11/15.

    by , September 11th, 2015 at 05:58 PM (Workout Swimmer)
    This has been a good week for swimming, for me. On Labor Day, we swam at one of the FSU pools (Morcom), and the water was cool, the sun was shining, and BONUS: the FSU men's team was there too - eye candy! (JK - They were on the other side of the bulkhead!)
    Main set was 10 x 200, dropping the interval after #3 & #6 by 10 seconds each time. I was swimming well, and was pretty tired afterward. We did about 4200.
    Tuesday, the water was 74-75 degrees. I swam 3000 practically straight and then ran to the showers!
    Yesterday I finally got my butt back to the gym, and swam an easy 2000 afterwards to stretch it out. Which was smart, because, today, ouch!
    Had a flippin' Olympian next to me this AM. He was cruising along doing our 200s at 2:04, 2:05, I was THRILLED to be about 2:33! I haven't really been asked to do many 1:20s lately, so today was ruff, but I was pleased with how I did.
    800 warmup
    5 x 200 pull @ 2:40
    100 easy
    10 x 100, drop interval by 5 sec every 2, starting (for me) at 1:40
    6 x 150 free/kick/free by 50 on 2:30
    300 easy breaststroke
    500 pull w/only a buoy
    Total ~4500

    AND it's supposed to rain all weekend, and the temps are supposed to drop a bit. Guess I'll swap yard work for CEU's and Scrapbooking
  15. Thur-Fri, Sept 10-11

    by , September 11th, 2015 at 02:14 PM (The FAF AFAP Digest)
    Thursday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    seated row negatives, 80 x 4 x 5
    resisted broad jumps, 22.5 x 4 x 5
    hi to low wood chop, 25 x 3 x 10 each side
    kneeling ab crunch, 170 x 4 x 6
    explosive leg extensions, 120 x 3 x 8
    med balls slams, 2 x 10
    knee tuck jumps, 2 x 5
    streamline squat jumps, 5
    altitude drops, 5
    HS explosive hi row, 120 x 4 x 5
    extreme angle isometric squat, 3:00

    Friday: Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    50 EZ
    5 x 50 burst + cruise @ 1:15
    50 EZ
    4 x 25 free @ 100 pace @ :40
    100 EZ
    4 x 25 breast @ 100 pace @ :40
    100 EZ
    10 x 50 w/fins
    odds = DPS free
    evens = kick
    100 EZ

    Total: 2800


    After 7 days, I still feel like I was hit by a mac truck. This is one nasty virus. I may sit on the couch and do some binge watching this weekend. I've heard The Knick was quite good. I have to write a workout and work tonight because there are no subs. That's one upside of quitting -- I don't have to fret constantly about how to travel when there are no subs.
  16. Sarasota Y Sharks Masters 5:30 AM Workout 09/14/2015

    by , September 11th, 2015 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 kick 2:15 2:15
    Two rounds.
    Descend kicks 1-3

    1 X 200 3:00
    2 X 100 1:30
    4 X 50--descend-- 1:00
    8 X 25 fast :40 #8 on 1:20
    Two rounds

    14 X 100--choice-- 2:00
    #3-6-9-12 are fast
    #13/14 are swim down

    Swim Workouts
  17. Friday must be IM day...

    by , September 11th, 2015 at 09:24 AM (Alex's swim journal)
    400 fr DPS
    400 IM (dr, k, dr, swim by 25s)

    16 x 25 fr on :30 (desc. 1-4, 5-8, 9-12, 13-16)
    16 x 25 1IMO on :35

    10 x 100 fr on 1:40 (desc. 1-4, etc.)
    6 x 100 IM on 2:00 (desc. 1-4)

    16 x 50 on 1:15 (1-3 kick, 4 fr DPS, repeat)

    I only got through the first two rounds of the final set (I always have to get out at 10 till to make it back to the house in time to get my son off to school), but still made 3600 SCY today and the 100s felt really good... after descending the first 4 I ended up holding about 1:22-1:23 for the rest of the set. My 25s fr were descending from about :19-:20 to :16... maybe even closing in on :15. In just a week, I think the coach has done a really good job of designing workouts that are challenging but are appropriate for the level we're all at (there are four of us swimming now). It's been fun.
  18. Thur Sep 10

    by , September 11th, 2015 at 12:02 AM (Senior Sprinting)
    5 pullups
    5x45 alt. DB bench
    5x35 alt. DB incline
    5x45 alt. DB row
    5x45 triceps extension

    200 warmup
    4x25 on :40 @ 100 pace free
    4x25 on :40 @ 100 pace fly
    100 ez
    50 nb
  19. Wed 9-9-15

    Made it to the pool a little early and decided stretch out a little and work my back to breast turn.

    500 -before the team jumped in
    400 with snorkel and bouy
    6 x 100 (25 swim/50 fast kick/25 swim)

    3 x through
    200 free cruise
    4 x 50 stroke (25 sprint/25 easy)
    --went fly, back, breast by round
    200 drill/swim by 50
    --coaches choice drill

    4 x 100 kick w/fins
    --50 sprint with legs/feet underwater
    --50 normal strong
    50 easy swim
    4 x 100 pull
    --25 left/25 right/50 normal

    150 w/d

    4300 scy

    Project #6386...correct left arm that slides through without catching anything when I get tired. That was today's focus and it also explains the soreness in my left shoulder. I am quite sure that my breathing to the left has everything to do with it. I'm just full of bad habits.
  20. 9|10|15 SCY easy day of form and drylands

    by , September 10th, 2015 at 03:08 PM (Blog)
    10 x 50 fr on 1:00
    13 x 50 fr on 1:30
    4 x 50 fr on 2:00
    4 x 50 one arm fist drill, bilateral breathing on 1:30
    • more like the drowning drill

    My kick has gotten lazy during free while sprinting. I believe this has been going on for awhile. I would kick alright alone for kicks, but during all-out swims I've been preoccupied with upper body and hip movements so much that I ignored the legs, and they naturally did their own thing in a lazy way.

    Made an effort to turn up the kick to max settings while swimming all out. For now on I will time my entire rhythm from my 6-kick

    Drylands (amendment)

    Ran from work to gym 0.6 mi (4:09)

    DBBP (WU with 35's - 20 reps): 1 x 25 (and a 3/4 fail) x 65 lbs
    Iso row machine (WU with 45 ea arm - 12 reps): 1 x 19(rt) / 21(lt) x 90 lbs
    Seated shoulder machine: 1 x 20 (10 ea) x 50
    • used two arms concentrically and (one arm eccentrically)

    Leg Press: 90 - 10r, 180 - 5r, 275 - 5r, 360 - 5r, 450 - 20r

    Planned to run back but there was a heavy thunderstorm out of nowhere happening. Two contract cleaners offered to give me a ride - some people are very nice

    I'm almost certain through experience over recent years, that my frame does not tolerate low-rep (< 10 r) heavy lifting for classic or major muscle group moves. First, I quickly peak with heavy weight and don't get any stronger. Second, I frequently get injured when I do. However I do respond rather well to incremental increases to repetition. I don't know why, but 20 - 30 reps seem to be ideal for me when going near 100%

    Updated September 10th, 2015 at 09:24 PM by __steve__