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  1. 4|27|14 SCM

    16 dives from side with video feedback

    10 x 50 fast on 2:00 as 25 fr / 25 FK (evens with fins)
    • 43 - 40's odds
    • 33's evens

    dumb bell bench presses (hands slightly internally rotated)
    • 8 reps each with 25's, 35's, 50's, and 75's resting 2 minutes between

    RC stuff
    hip stuff
    midsection stuff

    Updated April 27th, 2014 at 10:34 PM by __steve__

  2. Back at the Y in 86 degree bath wate

    by , April 26th, 2014 at 06:52 PM (Mixing it up this year)
    It was way too hot for me today. I did wake up to a round of vertigo, but I was able to do the exercises to get the crystals back as they should be.

    I was even able to do easy flip turns today but did stay on track by doing 2000 of todays workout breaststroke.

    500 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/zoomers
    20x25@:45 breast pull w/zoomers
    500 breast kick w/br fins
    8x25@:45 breast scull drill w/snorkle
    8x25@:45 accordion drill w/snorkel
    8x25@:45 wipe the bowl drill
    8x25@:45 3-2-1 delay drill
    8x25@:45 breast
    500 free kick w/zoomers
    200 1 arm fly drill every 3rd lap fly
    3x100@:15RI free

    Total 4000 yards
    Swim Workouts
  3. Week 82 - Saturday

    by , April 26th, 2014 at 06:34 PM (After a long rest)
    It was almost midnight when I got home last night. Despite the time I had a great nights sleep and it was awesome sleeping in my own bed. I had my Saturday morning coffee before I swam this morning which was nice. The pool was setup LCM today.

    Warm up
    4x200 swim on 2.45 with snorkel

    main sets
    4x(4x100 swim with snorkel descend by 5 seconds per round starting at 1.25)
    4x(4x50 swim with snorkel descend by 5 seconds per round starting at 50)
    8x50 kick on 1min

    warm down
    200 easy

    total 3800LCM

    i did not have my mojo today and did not try over doing it instead using the swim today as a long aerobic swim. I made the send offs but only just. On the 1.10s on the 100s and the 35s on the 50s they were touch and go. I think the travel caught up with me today.
    Swim Workouts
  4. 12:30-5:00 Sat., April 26

    by , April 26th, 2014 at 05:35 PM (The FAF AFAP Digest)
    12:30-5:00. That's how long it took me to travel and get a 1:15 workout in. I am still so very frustrated with Pittsburgh. Please don't read if you don't want a rant. I left my house at 12:30, drove :30 to Pitt, spend :15 parking and walking to the pool. Then I discovered it was closed again until May 5. So disappointing. So I journeyed to Sewickly, another half hour. When I got there there was a party taking up most of the pool and the two lap lanes had three slow swimmers in them. I waited about 40 minutes to get a lane. Then had a long drive home. I could not be more frustrated with the bleak pool situation here. Universities and high school pools are basically shut off to the public. The brand new high school pool 5 minutes from me is only open to the public from 9-10 pm during the week, never on the weekend. F!!!! I cannot believe I live in a place with no pools and no meets .... I informed Mr. Fort today that he will have zero input on where we retire. I have to live in this h*llhole for masters swimmers; he has to move to somewhere more hospitable at some point. To top it off, I am still only about 80-85%. One of my swimmers had the same ailment -- crushing fatigue, congestion, cough. She was out two weeks and isn't well either. Anyway, I got in a short workout without much speed. No UW work because the pool is only 3.5 feet deep at one end.

    Warm up:

    600 various
    100 scull
    100 fly drills
    10 x 50 free w/paddles @ :50
    50 EZ

    Main sets:

    4 x 25 burst + cruise @ :45
    100 EZ

    4 x (25 AFAP + 75 EZ)
    -- didn't get my times, analog clocks weren't synched
    100 EZ

    5 x 150 kick w/fins @ 2:30
    -- 25 fast + 25 EZ by 50s
    100 EZ

    5 x (75 strong free w/paddles & fins + 75 EZ) @ 3:00
    100 EZ

    Total: 3750

    Updated April 26th, 2014 at 06:35 PM by The Fortress

    Swim Workouts
  5. 4|25|14 LCM

    3 x 50 fr on 2:00
    • breathe every left, breathe every right, and snorkel on last

    50 FK for time
    • 47 LOL

    12 x 50 on 2:00
    • 42 - 39's

    Stroke and kick felt good today, but I'm having a strange ailment on the side of my neck at the right, frontal cervical lymph node. It's been tender for 4 days now, but yesterday was the worse. Should be alright by Monday, if not I will have to see my Md.

    Drylands afterwards - consisting of weights and hopping around with resistance bands jump kit.

    Did weights yesterday too.

    Updated April 26th, 2014 at 12:25 AM by __steve__

  6. Workout 04/25/14: noon

    by , April 25th, 2014 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning working on my research paper due next week. Hit the pool at lunchtime:

    200 fr/200 bk/200 im drill
    8 X 50 (alt kick/drill)
    4 X 50 Quarter's Strong free
    200 loosen
    (Solo/Rec/1400 yds/35 min)

    Meet Warm-up. Felt good. Three other swimmers for tomorow's meet were there - so cool. Had another entry in the mail, so we're at 30.

    Picked up some goodies for prizes, should be all set for the meet!
    Swim Workouts
  7. Week 82 - Friday

    by , April 25th, 2014 at 04:47 PM (After a long rest)
    I had a good nights sleep but could have done with another hour or two more. My stiffness was gone today but generally just felt flat today and most of this week for that matter. I am at the airport as I write getting ready to head home. I can't wait. Tomorrow I swim with my team and then my daughter is swimming in an annual dual meet with the city of Richardson. There is a team trophy which her team is defending so it will be a fun meet. She is looking forward to swimming and I think it's LCM which she loves.

    Warm up
    300 swim
    200 IM
    100 scull
    4x50 drill 700

    Main set
    300 swim
    100 kick
    4x25 drill
    100 kick
    4x25 12.5 fast 12.5 easy
    100 kick
    100 IM
    100 kick 1000
    4x(200 with dives on 2.45, 25 underwater, 25 fast, 25 no breath, 25 easy) 1200
    4 x(100 on 1.10, 4x25 back on 25) 800

    Warm down
    300 easy

    Total 4000scy

    As I write this today was a blur. Nothing was particularly stellar today. Most of the main set I was getting 10 seconds rest. I picked up the last part of the main set and was holding 58-1min on the 100s.
    Swim Workouts
  8. Friday, April 25

    by , April 25th, 2014 at 03:41 PM (The FAF AFAP Digest)

    600 various
    4 x 50 scull-swim
    4 x 50, 25 shooter + 25 EZ @ 1:10
    50 EZ

    2 x 50 burst + cruise

    16 x 50 kick w/fins @ 1:00
    50 EZ

    16 x 50 DPS swim w/paddles @ 1:10
    odds = free
    evens = back or breast
    200 EZ

    Total: 3000


    I was really happy to see the pool set up long course for rec swim. Too bad I wasn't able to crank. I may have overdone my last couple workouts bc I'm really not feeling any better. Very discouraging ... Just did a low intensity workout today.
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/28/2013

    by , April 25th, 2014 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    2 X 150 2:30
    3 X 100 1:30
    4 X 50 1:00
    Two rounds

    3 X 100 kick 2:15
    4 x 50 kick 1:10
    1 X 100 swim

    2 x 100 1:40 2:00
    2 X 50 fast 1: 1;10
    Four rounds. Rounds 1/2:free. Rounds 3/4: stroke


    10 X 100 2:00
    odd: easy even: fast

    WARM DOWN: 4 X 50 EASY

    4600 M/Y
    Swim Workouts
  10. Friday, April 25, 2014 5:30-6:30am

    by , April 25th, 2014 at 10:51 AM (Fast Food Makes for Fast Swimming!)
    I got up early to get in a swim with Jared, the son of the aquatics manager at the Y. He is the one I was swimming with on the USA club team last year. His mom is no longer coaching on the club team, and he is now swimming 'on his own', unattached like me. Must be different as a 16 year old though.
    Only problem with this morning...he didn't show up. This was partially my fault for not communicating that I was coming. His mom said he swims there on Monday and Friday mornings, but just not today. Oh well, swim anyway!

    500 Free

    10 x 50 Flutter Kickmw/ board @ 1:00

    6 x 150 Free Pull w/ Catalyst paddles

    8 x (75 Free, RI ~:15, 25 Fly fast)

    200 Floaty Kick w/ board EZ
    300 Free EZ

    3200 Yards

    Well, Monday morning practice should be good with Jared. It is nice to have a training buddy!
  11. FAST Fri April 25th, 2014 SCY

    by , April 25th, 2014 at 10:45 AM (Ande's Swimming Blog)
    FAST Fri April 25th, 2014 SCY

    Nats are a week away, I feel good. Been working on getting stronger faster and lighter

    Whitney Coached
    6:00 to 7:30 dove in at 6:00
    swam with Jim, Julie, & Ned
    beside Mike Todd Tyler & Alley cat
    main pool

    Warm up
    went around 900

    Main Set

    Assigned 10 x ? on 4:00
    my lane was doing 200's
    I did a few easy speed 100's, 50's and fast 25's

    Next Meet:

    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California

    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Swim Workouts
  12. I was really looking forward to long course but...

    by , April 25th, 2014 at 08:06 AM (Mixing it up this year)
    Due to a beginner meet tonight the pool was short course so for a no flip turn day that was annoying. Actually for my warm down I did do some flip turns just to see how well I tollerated them. It went ok.

    500 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/zoomers
    8x25@:45 shooters w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    8x25@:45 torque drill w/snorkle
    200 1 arm fly alt by lap rt/lt
    200 fly for time 3:31
    500 free kick w/zoomers
    2x100@:15RI free

    Total 2700 yards
    Swim Workouts
  13. Thursday, April 24, 2014 9:30-10:15am

    by , April 24th, 2014 at 04:28 PM (Fast Food Makes for Fast Swimming!)
    200 Free
    Stretch shoulders a bit
    300 Free

    The Set:
    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 IM @ 1:30 (1:18s)
    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 IM @ 1:25 (1:19s)
    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 IM @ 1:20 (1:15, 1:18, 1:17)
    I was happy with the last part...not sure I would make the interval at first!

    200 Kick on back EZ
    300 Free EZ

    2500 Yards

    That's enough for me addition to 4 days in a row too! Plus IM work is harder to do that an all a free extravaganza IMO!
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/25/2013

    by , April 24th, 2014 at 12:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 250 4:00
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 kick 1:10

    1 X 150 2:15
    1 X 50 fast 1:00
    Four rounds

    2 x 50-build to fast- 1:00
    1 X 100 @ 85/90% 2:00
    2 X 50 fast 1:00--#2 on 1:30
    Three rounds


    4 X 300 pull 5:00
    Negative split all swims

    WARM DOWN: 4 X 50 easy

    4700 Y/M
    Swim Workouts
  15. Week 82 - Thursday

    by , April 24th, 2014 at 10:00 AM (After a long rest)
    I slept well last night but woke tired. I was much less stiff and sore in the water and my left arm felt good today.

    Warm up
    400 free
    6x50 on 45

    Main sets
    3x(2x50 kick on 50, round 1 and 3 4x75 build on 1min, 2x50 drill/swim, 4x25 free 12.5 swum fast, 12.5 easy on 30) round 1&3 free, round 2 back
    100 easy
    4x(2x75 swim,kick,swim on 1min, 3x50 drill swim on 40, 4x25 kick alternating fast easy on 25, 100 IM on 1.20) IM order per round except 100IM which is swum straight.
    100 easy
    4x150 pull swum as 150 smooth, 100 smooth 50 fast, 50 smooth 100 fast, 150 fast on 1.40

    Warm down
    300 easy

    Total 5250scy

    I was a man on a mission today to ramp up my yardage and speed and it felt good reducing the amount of rest between sets and rounds. Most of the sets were a fixed time or 10-15secs rest. I think the 10-15 secs rest was aimed at the slower swimmers but I went this route to get a good fast workout. Scott from the Stanford Masters was swimming again today and he and I shared a lane and we swam our own times. I really enjoyed swimming the workout. After talking to Scott i think I will swim with the Stanford masters when I am on campus in June. I also really enjoyed the Burlingame masters workouts so will probably do a day or two with each while I am back in the Bay Area.

    I have one more workout before heading home tomorrow.

    Yesterday was a stressful day. It was my wife and I's 20th wedding anniversary yesterday and I was on the road! We obviously discussed this when this trip came up and DeAnna was very supportive. We discussed celebrating when I get home on Saturday.

    Also yesterday, very sadly, one of the kids in the sixth grade(11-12 years old) at my daughters school shot himself yesterday. My daughter new him but was not close but all sorts of things go through your head when you hear things like this. Obviously your heart goes out to the child and his family but I quickly jumped to my own kids and wanting to protect them. My wife and I discussed always telling and letting our kids know they can tell us anything. Nothing is as bad as they think it is; and I mean nothing. We don't want to go right at this issue either but it's important to keep reinforcing to our kids that they can tell us anything
    Swim Workouts
  16. Hoping I can get back to normal

    by , April 24th, 2014 at 07:22 AM (Mixing it up this year)
    Today was another no flip turn day. I plan to continue this until either my ear clears up or next week which ever comes first. This not doing flip turns is so hard.

    How do I combate the urge to do flip turns? Avoid free and back so today was breast and tomorrow fly.

    500 free broken 1,2,3,4,1,2,3,1,2,1,
    500 free kick w/zoomers
    9x50@1:00 alt fly/bk, bk/br, br/fr
    50 EZ
    500 breast kick w/br fins
    4x25@:45 breast scull
    4x25@:45 accordian drill
    4x50@1:00 breast pull w/zoomers
    4x50@:10RI breast good form

    Total 2600 yards
    Swim Workouts
  17. Wednesday 4/23/14

    Wednesday 4/23

    PM only SCY

    300 swim
    6x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O. no FR
    4x50 @ :40 D1-4
    4x25 @ :30 V.S.

    25 EZ (had to start with a 25 EZ to get to the other end of the pool because the power tower can only be set up on the deck and not on the bulkhead)
    50 @ :50 dive MAX EFFORT to feet (was flying solo here so I had no way to get my time because the pace clock was at the other end of the pool)
    25 @ :40 under H2O kick (kick fast because whatever time was left is all I had to put on power tower belt)
    4x12.5 @ :40 FAST w/ power tower (medium weight)
    50 push FAST try to equal or better goal 2nd 50 of 100 time (25.8, 31.9)
    RD1: FR w/ 25 under H2O FL kick
    RD2: BR w/ 25 under H2O pullouts

    100 EZ

    Total: 1400

    I had only 30 minutes for a quick swim today, so I tried out a sprint set I found. I had to modify the intervals because at the moment, a 50 @ :40, 25 @ :30 and 12.5 @ :30 was too much for me. I also did it twice through rather than the recommended 4 times. I will revisit this set later, and next time will spend more time warming up!
    Swim Workouts
  18. Tuesday 4/22/14

    Tuesday 4/22

    PM only SCY + Weights


    600 swim (200 FR/100 BK/200 FR/100 BR)
    4x125 pull w/ buoy +paddles + snorkel
    8x50 @ :50 odd: k/dr, even: dr/sw
    3x100 @ 1:10 AE
    8x25 @ :25 FR kick w/ board
    100 EZ

    Total: 2100


    3x10 RDL (70, 80, 80)
    3x10 back squat (95, 135, 135)
    3x10 single leg curl (30, 70, 70)
    3x10 single leg extension (50, 70, 90)
    3x10 glute (70, 110, 110)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)
    Swim Workouts
  19. April 23, 2014

    by , April 23rd, 2014 at 08:32 PM (Trying to Train Smarter, Not Just Harder)
    Nice hard workout this morning; arms are delightfully tired

    600 back/free
    2 x 300 pull
    400-400-300-200-100-6 x 50 (DeMont) w/30 sec rest between each (no toys)
    200 easy
    3 x 300 breast/free
    300 breast
    300 cooldown
    4500 LCM

    Was planning on a twist today & doing weights after work, and only swimming tomorrow morning, but life may get in the way. Have to teach a class on diabetes to my patients & I got drafted to bring in the refreshments. Thought I would try the whole "hard boiled eggs" by baking them in the oven - epic fail! Now I'm boiling the eggs for the Deviled Eggs, and behind, as usual. At least I'm not behind on my charting!!

    Updated May 2nd, 2014 at 08:29 AM by Celestial

  20. Wed., April 23

    by , April 23rd, 2014 at 04:07 PM (The FAF AFAP Digest)


    RC/scap ex
    kneeling ab crunches, 120 x 4 x 15
    push press, 50 x 3 x 8
    explosive leg extensions, 75 x 1 x 15, 90 x 2 x 15
    seated row negatives, 90 x 3 x 8
    deadlift, 95 x 3 x 8
    extreme angle step ups w/bar, 30 x 3 x 10
    cable twist w/yoga ball, 25 x 2 x 12 each side
    altitude drops, 10

    Stretching, 20 minutes


    Gack, still under the weather. Such a nasty bug. But I am on the mend. Hoping to get stronger swims in the next couple days. On top of my other supps, I'm going to start taking some lactoferrin for my immune system.