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  1. Wednesday June 3, 2015

    Lifted weights Monday evening. I missed yesterday's practice due to an early morning emergency case; work gets in the way of training at times. Shared a lane this morning with Shane, Ande, Jim, Chris, Larry, Ben. Still fighting off the remnants of my cold.

    Warm up:
    4 x 200 as 150 free/50 stroke drill, IM order
    Main set:
    50 fly, 100 fly/back, 150 fly/back/breast, 200 IM @ :50 base
    1:00 rest
    1 x 400 @ 75%
    50 back, 100 back/breast, 150 back/breast/free, 200 back/breast/free/fly @ :52.5 base (the lane leaders decided to give us a bit more rest)
    1:00 rest
    1 x 400 @ 80%, went 5:32, a solid time for me
    50 breast, 100 breast/free, 150 breast/free/fly, 200 breast/free/fly/back @ :52.5 base
    1:00 rest
    1 x 400 @ 85%, went 5:27, a very solid time for me under the circumstances
    100 easy
    Additional set:
    4 x 200 with fins; did one and left for work

    3700 meters

    Entered the Pacific Masters LCM Championships in San Jose next month. I am planning to swim the 200, 400, and 800 free.
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters 5:30 AM Workout 06/04/2015

    by , June 3rd, 2015 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest workout
    LCM
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 100 kick 2:30
    1 X 100 swim 2:15
    Four rounds

    8 X 50 1:20
    Descend 1-4/5-8
    #4 and #8 are fast

    6 X 25
    odd: blocks--sprint 25
    even: build to race finish

    $$$$$$ RACE PACE $$$$$$$$
    1 X 100 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Week 140 - Wednesday

    by , June 3rd, 2015 at 09:23 AM (After a long rest)
    We were supposed to have 12 yards of planting mix dirt delivered on Saturday but due to the rain over the weekend it was delivered yesterday. My wife started moving it to the flower beds we are replanting had planned on filling up. I left work relatively early and had an early dinner and then started hauling dirt. Several months ago I bought a wheel barrow with two wheels on the front and a huge bed. I proceeded to fill the barrow which took for ever due to its size. After shifting 8 barrow loads the bed was full and I was pooped. I came in showered and went to bed feeling very tired from yesterday's workout and the extra work on the flower beds. To my surprise when I woke up this morning I felt great and for the first time in a very long time I did not have the aches and pains in either my shoulder or my knee.

    todays workout out was pretty brutal but again felt about as good as I have felt in a long while. The pool was setup scy.

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

    Main sets
    12x50 kick on :50
    16x50 free at 200 race pace on 1min
    100 easy
    12x50 fly on 1min
    10x50 kick on :45

    warm down
    10x50 easy perfect stroke


    I hurt pretty bad bad on the first kick set holding :39s. Today's 16x50s I struggled on the first few 50s to hit a comfortable groove but after about 3 I felt pretty strong. I held solid 26s throughout. I think this is the best I have done on this set. The fly made a change and I went pretty easy holding 35s. I was not expecting the second kick set and when tom said 50s on :45 I had that sinking feeling. It was a hard set no doubt but as usual no where near as bad as I had made out in my mind. I held 40s throughout.
    Categories
    Swim Workouts
  4. Another tough distance workout

    by , June 3rd, 2015 at 08:31 AM (Mixing it up this year)
    The hot showers felt great after this one. Most people thought the showers were scalding but for me it was just what I needed to loosen those painful muscles.

    300 free
    6x50@1:00 free
    3x100@1:50 free
    12x25@:30 free

    4x100@1:40 free w/paddles & bouy
    3x100@1:45 free w/paddles & bouy
    2x100@1:50 free w/paddles & bouy
    1x100@1:55 free w/paddles & bouy
    masters minute rest
    1x100@1:55 free w/paddles & bouy
    2x100@1:50 free w/paddles & bouy
    3x100@1:45 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy

    100 back EASY
    200 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  5. Workout 06/02/15: evening

    by , June 2nd, 2015 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    I spent the day fixing the dryer which has been on the fritz for a while. Due to the wet and cool weather of late (I started the pellet stove last night) the option of using the clothes line outside was out, so I took it apart after getting my fill of youtube videos for background info ...



    I had the thermostat and fuse tested at the local appliance tested to be sure they were ok (they were) then went ahead and replaced the (frayed) belt and (busted) pulley on the tension arm so that the unit would run. Even managed to put everything back together again with no leftover pieces! Days like today remind me how much I miss my dad, who was the master tinkerer as the owner of a dairy farm and would have been able to offer some needed assistance.

    I'l call that four hour event my drylands for the day. With the money saved by not calling a repair man I treated the family to dinner at Friendly's tonight before heading to the pool ...

    200 swim/100 kick/100 pull [plus 200 IM drill]
    4 x 50 on 1:10 gentle descend [I did 75's k/s/p]
    700 cont (2 x 100 ez/mod/fast + 100 ez) [I added an extra 200, used snorkel]
    10 x 50 on 1:05 (1-5 = pull, recovery; 6-10 choice [I did kick])
    12 x 25 ez/fast by 25 (1-4 on :30, 5-12 on :35) [half fly, half back]
    200 loosen and out
    (Masters/Rec/2800 yds/60 min)
    ------------------------------

    Great swim with the group. Greg and Carol joined me and Tim was on his own. There were two challenges in this workout, the first being a long swim with alternating intensity, the second with the 25s on little rest. Everyone did great through the whole workout.

    Updated June 4th, 2015 at 10:08 PM by rxleakem

    Categories
    Swim Workouts
  6. Week 140 Tuesday

    by , June 2nd, 2015 at 09:56 PM (After a long rest)
    I woke feeling very tired this morning. I had a solid night of sleep but could have done with another 8 hrs of sleep. Today was dryland and a short swim

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick, oblique v sits, leg lift, one leg knee to nose 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
    12x25 open, close, easy, fast on :40 with fins
    300 easy

    The 6 rounds of abs took 36 minutes and I was so sore on the last round I could not get off the floor. After a few minutes of heavy breathing/recovery I stumbled and had to hold onto a weight bench for an additional couple of minutes. I was really hurting. I did something on the last round of abs to my right knee which hurt when I was done. My left shoulder is still pinching too. I feel like I am falling apart!


    Categories
    Swim Workouts
  7. Sun-Tues, May 31-June 2

    by , June 2nd, 2015 at 04:59 PM (The FAF AFAP Digest)
    Sunday:

    Went to a 75 minute heated power yoga class.


    Monday:

    off, had worked out 7 days in a row


    Tuesday:

    Drylands @ LA fitness:

    rehab ex
    face pulls, 60 x 3 x 25
    kneeling tricep press + eccentric fall back, 60 x 3 x 10
    good mornings, 65 x 3 x 12
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3 x 12
    hip abductors, 110 x 3 x 6
    standing three way calf raises, 75 x 3 x 8 each way
    planks, 3 x 1:00
    standing twists w/plate, 25 x 3 x 25


    Swim/SCY/Solo @ LA Fitness

    500 various
    100 scull
    4 x 50 free w/paddles @ :50
    50 EZ
    3 x (500 up tempo kick w/fins + 100 EZ)
    -- goal to hold under 6:00
    -- went 5:45-5:50s
    16 x 25 breast w/paddles @ :30
    150 EZ

    Total: 3200



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

    I can't believe it's already June! The weather here has been so peculiar it's hard to know what season it is. The last two days it's been 59-60 degrees. It's going to be a busy month. Fort Son graduates, Lil Fort "graduates" 8th grade, and our big vacation is coming up on June 26. I got Lil Fort tickets to the Taylor Swift concert here as a graduation present. She is very excited. Me, not so much. I haven't been to a concert in years and years. But I definitely think that 14 is too young to go solo with friends.
  8. Sarasota Y Sharks Masters 5:30 AM Workout 06/03/2015

    by , June 2nd, 2015 at 12:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout

    LCM
    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45
    3 X 100 KICK 2:30
    1 X 100 SWIM

    1 X 400--50 stroke/50 free
    Fins optional

    4 X 50 1:20--choice
    Descend 1-4--#4 @ 100%

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds--choice

    4 X 50
    1&3: easy
    2&4: Blocks @ 100%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Needed to do something different

    by , June 2nd, 2015 at 08:18 AM (Mixing it up this year)
    Needed a change of pace today. I have been doing some butt, thigh and ab workouts lately that have really got my legs screaming but my swimming hard has got my arms screaming too. So I decided to hurt myself even further with some breaststroke today. I know I am crazy.

    And tomorrow will be a tough one with the team.

    500 free
    500 free kick w/zoomers
    6x50@1:15 breast pull w/zoomers
    300 breast kick
    8x50@1:30 breast
    4x50@:15RI free w/snorkel 15m kick/20m swim/15m kick
    300 free EASY

    Total 2500 meters
    Categories
    Swim Workouts
  10. Week 140 - Monday

    by , June 1st, 2015 at 10:43 PM (After a long rest)
    I had a great day yesterday in the garden with my family. The rain finally subsided on Saturday evening and yesterday was a lovely sunny warm day. I had a good night of sleep although I woke a few times throughout the night feeling quite warm.

    Today the the pool was still setup lcm

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

    Main sets
    6x100 kick on 1:50
    4x(200 on 2:40, 50 easy on 1min, 300 on 4min) all done pull with paddles
    200 easy
    12x50 with odds free on :45, evens back on 1min

    Warm down
    4x50 long perfect stroke on 1:30

    The kick was pretty brutal and I went #1 on 1:35 and then held 1:40s on the remaining 100s kick. This really was tough. On the aerobic pull set I held 1:10 pace per 100. I was comfortably uncomfortable. On the 50s I held :35 on the free and :37-:38 on the back.

    -----------

    i worked on getting our summer lcm meet sanctioned today and it was just posted on usms.

    http://www.usms.org/comp/event.php?MeetID=20150815RAMLCML

    Its a 2 day meet this time with a full program of events including 200,400 and 800 relays(men, women and mixed). It will be fun to hold a taper after nationals and swim a second fast meet. Fingers crossed we will get a great turnout!

    Updated June 1st, 2015 at 11:03 PM by StewartACarroll

    Categories
    Swim Workouts
  11. Workout 06/01/15: evening

    by , June 1st, 2015 at 10:15 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work but with the extra help from our college kids home for the summer it went by very smoothly. Today was my short day, so I hit the pool before supper ...

    200 free/200 back/200 im drill
    4 x (50 kick into 50 AP into 50 pull) continuous with snorkel
    2 x Noah's Ark on 7:00 (first with AP and snorkel, second as free ez/back fast)
    100 easy
    2 x (6 x 25 on :30, easy 50 on 1:00) - fast/ez by 25, fast free first time, back second)
    100 loosen and out
    (Solo/Rec/2800 yds/50 min)
    ----------------------------------

    Quite this evening at the pool. The NE has been above temp and below precipitation for the month of May, but we have seen cool weather (high of 53 today) and fairly consistent steady rain since Saturday night.
    Categories
    Swim Workouts
  12. Legs and short axis Monday

    400 mix up

    100 free cruise @ 1:40
    100 fast kick @ 2:00
    100 free build @ 1:40
    2 x 100 fast kick @ 2:00
    100 free cruise @ 1:40
    3 x 100 fast kick @ 2:00
    100 free build @ 1:40
    4 x 100 fast kick @ 2:00
    400 free fast (this hurt!)

    2 x's through (round 1 fly, 2 Breast)
    50 kick @ 1:05 no board
    25 swim/25 fast kick @ 1:00
    3 x 50 swim @ 1:00
    100 done as swim/kick by 25 @ 2:00
    3 x 100 fast kick @ 1:55

    6 x 75 Breast @ 1:30
    --hold 200 pace
    ---For the record, other than a 50 I have ONE breaststroke speed. It's a work in progress.

    200 w/d

    4150 SCY
    Categories
    Uncategorized
  13. June 1, 2015 - Awesome Workout Today

    by , June 1st, 2015 at 03:02 PM (Workout Swimmer)
    Today was great. I was totally wiped at about 2800 from working so hard (awesomesauce!)
    Stupid warm-up - won't do this one again:
    200 free followed by 50 kick (four times through = 1000m)
    3 times thru, the following (Pull)
    200 @ 3:00
    100 @ 1:45
    8 x 50 sprint/cruise by 25's - I did fly & back on the sprint parts
    4 x 150 free/back/free @ 2:30
    200 easy
    2 x 400 pullbuoy no paddles, really working on high elbow underwater
    400 breast/free by 50's cool down.
    Total: 4300 LCM
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout 06/02/2015

    by , June 1st, 2015 at 02:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest workout
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4--long and smooth
    5-8-- descend to fast

    3 X 200 3:30
    Negative split

    8 X 50 kick 1:20
    #5-8: 25 fast/25 easy
    1 x 100 swim

    6 X 50 1:15
    Choice--build each swim

    3 X(start-turn-finish)

    1 X 50 blocks @ 100 %
    5 X 50 easy swim down
    Categories
    Swim Workouts
  15. Monday June 1, 2015

    Shared a lane at the Texas Swim Center with Mike V., Larry, Ben, Chris, Sharon, and Jeff. The pool was set up long course as it will be for the rest of the summer. I have a cold but am swimming through it.

    Warm up:
    400/300/200/100, mixed swim, pull, kick, drill
    Main set, 3 x the following:
    10 x 50 @ :45; held :39-:40, no sweat
    1:00 rest
    5 x 100 @ 1:30; held 1:20
    1:00 rest

    4000 meters

    There was another set with fins but I left for work.
    Categories
    Uncategorized
  16. Not too bad for my first open water race

    by , June 1st, 2015 at 08:21 AM (Mixing it up this year)
    Placed 2nd in my age group out of 25. 2.4 miles in the river in Charleston in 42.38. Pleased with the swim. I am not used to getting hit and run into during the start but once I got into pace it wasn't too bad.

    After the drive home I proceeded to do a leg workout that I am still feeling today.

    Today's workout was tough. Need an easy day tomorrow.

    300 free
    6x50@1:00 free
    3x100@1:50 free
    12x25@:30 free

    4x200@3:20 free w/paddles & bouy holding 3:05's
    3x200@3:20 free w/paddles & bouy as 100 fast/100 easy
    2x200@3:20 free w/paddles & bouy as 50 easy/100 fast/50 easy
    1x200@3:20 free w/paddles & bouy as 100 easy/100 fast
    6x50@1:00 free catchup drill

    Total 3500 meters
    Categories
    Swim Workouts
  17. Week 139 - Sunday

    by , May 31st, 2015 at 05:40 PM (After a long rest)
    We did a rare masters Sunday practice this morning. I was pretty tired from a long week and yesterday's workout.

    Warm up
    600 free done as 75 free, 25 back
    12x50 on 1min done as 25 streamline kick, 25 overkick

    Main sets
    8x100 with snorkel on 2mins told to hold 1:05 or faster
    200 free
    10x50 catchup drill on 1min
    4x50 afap from the blocks on 2mins

    warm down
    200 easy

    i swam the 8x100s with a snorkel and held 1:05 until the last one where I took it off and went 1:03. I was hurting but I was really happy with the times. The guy in the lane next to me went out hard and died after number 3 but it pushed me and got me into a rhythm. On the 4x50 afap we did not get any times called out but I did 1 and 3 free, 2 back and 4 fly. I was hurting pretty good on the last 50 fly.

    9 of us went to breakfast after practice which was fun. I ate a huge breakfast!
    Categories
    Swim Workouts
  18. Do you know the way to San Jose?

    By way of (re-)introduction, I am a 57 year old cardiologist and Masters swimmer living in Austin, TX. I was the slowest swimmer on my high school team as a freshman and never qualified for state. I walked on to my college team because it didn't occur to me that I couldn't and made the travel squad because the interim head coach liked my heart and overlooked my lack of talent. My last college race was a disappointment; I split it poorly and failed to qualify for Easterns. I trained well that summer but reluctantly decided to retire from competitive swimming in the fall of my junior year to concentrate on my pre med studies.

    I joined USMS a quarter of a century later and have been blogging my workouts (along with the occasional social and political commentary) on Blogger ("Swimming with a piano on my back"). I currently train at the Texas Swim Center with Longhorn Masters, coached by Olympian and USMS Coach of the Year Whitney Hedgepeth. I have achieved many of the goals I set for myself in Masters swimming, but a top ten time in short course yards has continued to elude me. This is my journey.

    Saturday May 30, 2015

    I shared a lane with Jim, Ande, Dick, Larry, and Chris. Four All-Americans, an Ironman champion, and a walk on. The pool was set up long course.

    Warm up:
    4 x 250
    Main set:
    4 x 400 @ 5:40, went 5:35, 5:30, 5:28, 5:32
    50 fast from a dive/150 easy
    4 x 200 @ 2:50, held 2:40
    50 fast from a dive, went :31.9/150 easy
    4 x 100 @ 1:25
    50 fast from a dive, went :32/150 easy
    4 x 100 pull as 50 @ 400 race pace (:37)/50 with six breaths

    Next meet--Pacific Masters LCM Championships in San Jose,CA on July 25-26. I was not able to make either Zones or Nationals work with my schedule.
    Categories
    Swim Workouts
  19. 5|30|15 SCY

    200 fr
    10 x 25 fr on 1:00 hypoxic
    20 x 25 on 1:00 alternate fr / br, snorkel
    70 x 25 various with fins

    about 1500m yesterday

    LCM meet on June 6:
    50 fr, br, and bk
    100 fr
    Categories
    Uncategorized
  20. Friday-Sat, May 29-30

    by , May 30th, 2015 at 04:07 PM (The FAF AFAP Digest)
    Friday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    5 x VK done as: :15 fast w/med ball + :45 EZ
    100 EZ

    20 x 25 breast w/fins @ 100 pace @ :45
    150 EZ

    2 x
    10 x 25 backstroke kick @ 100 pace @ :45
    -- 16 high-17 flat
    1 x 100 EZ

    2 x
    4 x 50 free w/paddles @ 1:00
    1 x 50 EZ @ 2:00
    R1 = descend 1-4 to 100 pace, R2 = 200 pace
    extra 50 EZ at end

    6 x 25 w/chute, paddles & fins
    100 EZ

    Total: 3400


    Power Yoga, 60 minutes

    Because I didn't have to coach, I was able to go to the hour of power yoga on Friday from 6-7 pm. We spent a lot of time on the series the Stewart mentioned in his blog. And, thankfully, it wasn't as ghastly hot as the last time I was at that studio.



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


    Saturday:

    Swim/LCM/Solo @ Lebo

    500 various
    20 x 50 w/fins @ 1:00
    -- alternate 2 DPS free w/paddles & 2 kicks @ 200 pace (dolphin or flutter)
    -- my kicks were faster than my swims, a haha
    50 EZ
    10 x 50, no interval (I was dodging a slow lap swimmer on these)
    odds = SDK to 20 m + cruise
    evens = breast
    50 EZ
    4 x (50 fly w/fins @ 100 pace + 50 EZ)
    100 REZ

    Total: 2600 meters



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

    I went to the hour of adult swim at Lebo from 11-12. It seemed like a much better time that the 5:00 am that Water Rat goes to. I like adult swim with no kids around at all. It seems peaceful, and it was nice to swim outside. I'll probably go tomorrow at this time too. I was able to do some 50 flys without too much finger pain. I only looked at the time on one of them, and it seemed slow. But I haven't done any fly in weeks. Off now to shop and get ready for a dinner party.

    My flog says I've been to yoga four times this week. I'm hopping to go tomorrow too after Lil Fort's game.
    Categories
    Swim Workouts , Yoga