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  1. Sarasota Y Sharks Masters 5:30 AM Workout 04/02/2015

    by , April 1st, 2015 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free @ 85/90%--up tempo-- 2:30

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke--2 fly,2 back, 2 breast,2 choice(no free)--1:15
    Round 4: 25 sprint/25 easy--choice--1:15
    Break between rounds as needed

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  2. Distance Day

    by , April 1st, 2015 at 07:29 AM (Mixing it up this year)
    A good swim today dispite tight shoulders.

    500 free
    500 free kick w/zoomers
    30 minute swim w/paddles & bouy went 2050 yards
    150 free EZ
    300 free kick w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  3. 3|31|15 LCM and weights

    LCM

    500 drill with fins

    2 x 50 fr on 2:00 with fins

    2 x 50 kick on 1:40

    256 fr in 12.8 m area with fins and snorkel

    8 x 12.8 fr on 0:30 fast

    256 fr in 12.8 m area with fins and snorkel

    4 x 50 on 2:00 head-up free with dolphin kick, with fins and snorkel


    This pool I find, is very crowded this time of day. I wanted to do a set of 28 sec finned 50's, but with all the traffic and obstacles I was having trouble getting under 30's - so I did other things.

    For some reason, if I swim catch-up free I have no pulling power with my right arm - feels very weak. I think the muscle weakness is from an injury in the rear deltoid that never healed

    Updated March 31st, 2015 at 09:04 PM by __steve__

    Categories
    Uncategorized
  4. Tuesday, March 31

    by , March 31st, 2015 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    20 x 50
    odds = fly w/fins @ 100 pace @ 1:00
    -- holding 26s
    evens = EZ @ 1:30
    150 EZ

    10 x 25 flutter kick w/fins, hold best average @ 1:00
    -- 10-11s
    150 EZ

    6 x 25 w/chute & paddles @ 1:00
    50 EZ

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3250


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

    Feeling a little perkier today, and my back wasn't giving me fits in the pool, though it now feels very sore.

    Spent most of the day planning more of our summer vacation. We're starting in Copenhagen and then going to Norway, Iceland and Scotland and flying out of London (after a couple days and a couple shows). I'm tempted by a Game of Thrones tour in Akureyri Iceland! The trip will kill LCM nationals at Spire this year. But I don't really mind since I'm at the top of my age group and don't like long course much.

    Updated March 31st, 2015 at 10:52 PM by The Fortress

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 04/01/2015

    by , March 31st, 2015 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 5:00
    8 X 50 kick--25 fast/25 moderate-- 1:15
    1 X 100 swim

    1 x 100 moderate 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 50 easy 1:45
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  6. Monday, March 30

    by , March 31st, 2015 at 10:42 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    DB rows, 40 x 4 x 6
    rear delt flys, 75 x 4 x 8
    extreme angle squats on boxes, 35 x 3 x 8
    explosive leg extensions, 105 x 3 x 15
    face pulls, 70 x 3 x 25
    hib abdutors, 100 x 3 x 8
    kneeling ab crunches, 150 x 1 x 8
    good mornings, 90 x 2 x 5


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

    I had to cut my dryland routine a bit short. While doing the good mornings, I felt a painful twinge in my left lower back, which frightened me. I've never had any pain there before. I stretched for about 10 minutes then left. My dr prescribed a stronger antibiotic and prednisone for the ear infection. Hopefully, that will help. The prednisone might be good for the back as well. It didn't feel as bad this morning, though I think it might cause me to be done with drylands until after nationals. Maybe just some core work. I'm off the pool.
  7. Week 131 - Tuesday

    by , March 31st, 2015 at 08:48 AM (After a long rest)
    I once again slept solid last night but woke tired. I hauled myself up and headed to the pool for a dryland and easy swim day.

    5x(1:30 on vasa swim trainer, :30 rest)
    3x(extended flutter kick, oblique crunches, leg lift, planks, extended flutter kicks) done as :45 on and :15 transition. With 1min at the end of each round.

    Swimming
    400 free with snorkel
    8x50 catchup on :45
    4x100 kick with fins on 1:30
    4x100 free on 1:15
    200 easy

    I was tired today. I have a day trip to Phoenix today. I arrive at lunch time have one meeting and then head home. Not a very environmentally friendly day. The guy I am traveling with is staying through Friday. I get back late so will likely have a short sleep night tonight. I have not checked my schedule tomorrow but hopefully it will be an easy day(who am I kidding) but I can but hope.
    Categories
    Swim Workouts
  8. Wow that felt good

    by , March 31st, 2015 at 07:25 AM (Mixing it up this year)
    A good butterfly set today.

    500 free
    500 free kick w/zoomers
    10x50@1:00 fly w/monofin went 41,41,41,41,41,41,39,39,38,38
    5x100@2:30 fly drills alt torque drill and scull drill w/paddles
    500 free kick w/zoomers strong

    Total 2500 yards
    Categories
    Swim Workouts
  9. Workout 03/30/15: morning

    by , March 30th, 2015 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    I had a wonderful weekend, starting with a snowy drive to Worcester, MA, for an New England Masters coaches clinic on Open Water, where I was finally able to meet Elaine Howley and Greg O'Connor in person, as well as Jen Dutton. I actually swam Kingdom Swim a couple of years ago with Elaine but we never connected. They shared from their vast experience on OW, from training, strategy, and administration with the ten of us that were able to make the trip. Yesterday was also a great day, as our church plant celebrated our second year anniversary with a special late afternoon service and meal afterwards. A super end to the weekend.

    Today I was able to sneak in a quick swim before work, one that I seem to do much to often ...

    200 Fr/200 Bl/200 IM drill
    600 Shark Swim
    1 x Noah's Ark with snorkel
    100 loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------
    Categories
    Swim Workouts
  10. 3|30|15 SCM and drylands

    SCM

    4 x 25 free on 0:20 with fins and snorkel

    18 x 50 on 1:00 with fins and snorkel as 25 fast / 25 easy free
    • fasts were in order of: free / head-up free with dolphin kick / fly

    4 x 25 free on 1:00 with fins and snorkel (max effort without thrashing)

    Did stretching and worked chest, back, and lower back

    Updated March 30th, 2015 at 09:19 PM by __steve__

    Categories
    Uncategorized
  11. Week 131 - Monday

    by , March 30th, 2015 at 07:04 PM (After a long rest)
    I slept most of the day yesterday. I felt awful after practice and I have blisters on my chin, in my hair, in my mouth, up my nose and in my ear on the right side. I feel like the elephant man. Despite feeling bad and sleeping on and off all day yesterday I slept all night. When I got up this morning I felt much better. After doing my normal routine of getting dressed, brushing my teeth, and eating I realized I must have not only set the alarm on my bedside table but somehow changed the time on my clock by two hours so instead of it being 4:30am it was actually 2:30am. Instead of going back to bed I took the opportunity to read which made a nice change. I was not expecting much in the pool today but swam really strong. The pool was setup LCM.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    10x300 pull with paddles on 4mins
    100 easy
    10x50 kick on 1:10

    Warm down
    100 easy

    The 300s long course we're tough starting out at 3:30s and holding this pace through 7 and then going 3:02,3:04,3:05 on the last three. The rest of the workout I used as a long warm down. I was pooped. I recall last summer doing 4x400s on 5mins but this was much harder. Probably a combination of the extra yardage and feeling a little run down before I started.

    After practice I phoned my GP and made a follow up appointment for 4pm today. I just got back from my appointment where she diagnosed my condition as shingles and is thinking my ear ache may have been a side affect from this. I am now on an anti viral drug and she is telling me it may take 10-15 days before I feel better which sucks with nationals 24 days away. I am trying to stay positive. I don't need to stay out of the water but I do need to rest which as those who know me know is not my modus operandi.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 03/31/2015

    by , March 30th, 2015 at 11:28 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 5:00
    6 x 50 kick 1:20

    1 X 100 easy 2:00
    1 X 50 @ 100% 1:30
    Four rounds, choice

    6 X 200 pull 3:20
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  13. Sun, March 29

    by , March 30th, 2015 at 11:25 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 chest press fly
    5 x 50 free w/paddles @ 1:00
    50 EZ

    Main Sets:

    8 x 50 burst SDK + cruise @ 1:15
    100 EZ

    10 x (25 AFAP w/fins + 75 EZ)
    -- 5 kick, 5 swim
    50 EZ

    5 x 50 free w/paddles
    50 EZ

    Total: 2950


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

    I felt like garbage yesterday, and it took a lot of mental will power to get through that fairly easy workout. And thanks to the Ft. Pitt bridge closure, it took me 90 minutes to drive home. I sleep 9+ hours last night and still feel poorly. At this point, I fear I may have to cancel Zones. I'm not going to swim sick again. I obviously had an ear infection at Albatross and it didn't go so well. And I'm not even sure my sinus infection is fully gone ... I'm feeling awfully discouraged.

    I'm getting to head to the gym today.
    Categories
    Swim Workouts
  14. Deck Entered the 200 Fly

    by , March 30th, 2015 at 07:32 AM (Mixing it up this year)
    I deck entered the 200 Fly this weekend and havent' swam that fast since 2011, went 3:13. Made finals and yes swam it again in 3:17. Pleased with the result.

    500 free
    500 free kick w/zoomers

    2 times thru w/paddles & bouy
    3x100@1:30 free R1 held 1:23 R2 held 1:21
    200@3:00 free R1 went 3:46 R2 went 3:41

    5x100@1:45 free w/snorkel went 1:36, 1:36, 1:34, 1:34, 1:33

    300 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  15. 5000--1650 pace work

    by , March 29th, 2015 at 05:42 PM (Alex's swim journal)
    5000 SCY/1:30:30

    Warm-up:
    400 fr EZ on 7:00
    4 x 100 fr on 1:45 (1:26-1:28)
    4 x 50 on 1:00
    4 x 25 on :30

    Set 1 (1100 on 20:00):
    10 x 100 fr on 1:45 (mostly 1:27s)
    100 bk recovery

    Set 2 (1100 on 20:00):
    10 x 100 fr on 1:45 (1:27-1:29)
    100 bk recovery

    Set 3 (1100 on 20:00):
    10 x 100 fr on 1:45 (mostly 1:29; last 3 or so in 1:30-1:31)
    100 bk recovery

    Cool-down
    10 x 50 fr on :50/:55
    100 bk EZ
    Categories
    Uncategorized
  16. 3|28|15 SCM

    Did weighs yesterday, worked chest, back, shoulders, biceps, triceps, quads, behind, and then stretched.

    SCM - 45 minutes

    4 x 25 fr on 0:20, with fins / snorkel
    10 x 25 fr on 1:00, with fins, hypoxic (13's)
    20 x 25 fr on 0:30, with fins, breathe every 2nd stroke (left - evens, right - odds)
    20 x 25 fr on 0:30, with fins / snorkel, sprint form but slow
    20 x 25 drills on 0:30, with fins / snorkel
    4 x 25 combat stroke
    Categories
    Uncategorized
  17. Sat., March 28

    by , March 28th, 2015 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    650 various
    100 scull
    5 x 50 free w/paddles @ 1:00
    50 EZ

    Main sets:

    2 x 100 fly w/fins (:5 break @ 25s) + 100 EZ

    8 x 25 fly w/fins @ 100 pace @ :40
    100 EZ

    20 x 25 back w/fins @ 100 pace @ :40
    100 EZ

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

    Total: 2850


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

    I drove to Sewy and found the pool closed for a kids' event (not listed on the website). I had to wait 45 minutes, so I stretched/did yoga and sat in the hot tub for awhile. I was beat after yesterday's workout, and still felt tired today. I'm sick of feeling run down. Between the sinus infection and follow on ear infection, I've been out of sorts for 5+ weeks. If I don't get better soon, I won't be too jazzed up about racing ...
    Categories
    Swim Workouts
  18. Two miles, 2400 faster than 1650 pace

    by , March 28th, 2015 at 04:12 PM (Alex's swim journal)
    Swam 3500 SCY/70 minutes today with 2400 of it in a pace that is faster than my 1650 pace goal for the spring (1:30/100y). Long rests though, but I'm hoping this will trick my body into thinking the 1650 pace easier. I'm such a slow-twitch guy that it's real easy to fall into that 5K pace, which then makes the mile-pace seem really hard.

    200 warm-up (100 fr/100 bk)

    Set 1:
    8 x 25 on :30 (:18-:20)
    4 x 50 on 1:00 (Desc. from :39-:36)
    2 x 100 on 2:00 (1:24, 1:22)
    1 x 200 on 4:00 (2:53)
    200 recovery/drill (used my new TYR flexfins here) on 5:00

    Set 2:
    8 x 25 on :25/30 (:18-:21)
    4 x 50 on :50/:55 (around :40)
    2 x 100 on 1:45 (1:26-1:27)
    1 x 200 on 3:30 (2:56)
    200 recovery/drill on 4:00 (w/ fins again)

    Set 3:
    8 x 25 on :30 (:17-:19)
    4 x 50 on 1:00 (around :38-:39)
    2 x 100 on 2:00 (1:24, 1:25)
    1 x 200 on 4:00 (2:57)
    200 bk recovery on 4:00

    300 cool-down
    Categories
    Uncategorized
  19. Week 130 - Saturday

    by , March 28th, 2015 at 02:21 PM (After a long rest)
    I slept like a baby last night and felt ok when I woke up but could have done with a couple more hours of sleep. I think a nap is in order later today. My ear is still not back to normal and suspect I will have yet another doctors visit next week. My allergic reaction to the shot has completely come out and I look like a teen with acne. I have blisters on my chin, cheek and ear. Despite this I do feel much better than I did earlier in the week. Today the pool was setup LCM and we did our 16x100 set done at 400 pace. Today was a big welcome back to long course. Oh did I hurt.

    Warm up
    8x100 on 1:30 with a snorkel
    8x50 kick on 1min

    main set
    16x100 on 2:10 at 400 race pace(1:05)

    warm down
    200 easy

    i started at 1:05 but soon slipped into a 1:06 pattern. This set hurt so much more than the scy version. On 12 I felt like I was going to throw up but somehow this feeling translated into a pop in my ear at the turn and I had instant pain relief in my ear. It was almost like a pocket of pressure let go. I skipped 13 and then finished out the last 3 holding 1:07s. This set hurt a lot and I mean a lot. I think after taper it's going to take several weeks to be able to get to 16 at 400 pace.
    Categories
    Swim Workouts
  20. Workout 03/27/15: evening

    by , March 27th, 2015 at 08:22 PM (Maple Syrup with a Side of Chlorine)
    I had a couple of busy days at work, including a conference call with regional and zone directors and some bug wigs at the main office in regards to our immunization services .. I was able to articulate how we have gotten to this point and what we are doing to continue strong in helping adults stay current with shots. I was able to sit in on the last hour of class at the college last night and found this neat article about the school that I would like to share.

    I spent the day helping my mother-in-law move today. It's always funny how long it seems to take to load a uhaul, but how quickly it gets emptied! She only moved across town, but the killer was that she is now in a second floor apartment so I had quite the dryland workout! Hopped into the pool for a quick swim tonight ...

    200 free/200 back/200 im drill
    600 shark swim
    Noah's Ark with snorkel
    100 loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------
    A few other items of interest ...

    - Received the first entry into the swim meet, which is a month away.
    - I will be off to a coaching clinic tomorrow in Worcester, MA, that is focused on Open Water training. With snow in the forecast I am anticipating a three hour one way trip, so an early start.
    - I slipped in a top ten time for 2014 scm in the 200 fly -pretty cool.
    Categories
    Swim Workouts