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  1. Friday 5/9/14

    Friday 5/9

    AM only LCM + Weights


    300 swim
    300 pull w/ buoy + paddles + snorlkel
    200 swim
    200 kick w/ board + fins
    100 swim
    100 I.M. drill

    5x100 @ 1:25 AE
    8x25 @ :30 V.S.
    100 EZ

    Total: 2000


    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    1x10/2x15 single leg glute (90, 110, 110)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    2x(3x10) "empty cans" (10, 10)
    Swim Workouts
  2. Week 84 - Saturday

    by , May 10th, 2014 at 01:32 PM (After a long rest)
    I woke pretty early this morning and got to the pool early to allow a friend of mine in early since she had an end of semester nursing exam and had to get out early. I felt sore and stiff but definately better than I have the rest of the week.

    Warm up
    400 free with snorkel
    10x50 catchup on 50

    main set
    6x100 kick on 2mins
    4x(4x50 on 1min descend 1-4)
    6x100 drill focusing on hand entry with snorkel on 1.50
    4x(2x50 with fins round 1&2 on 40 round 3&4 on 35, 2x50 with fins round 1&2 on 35 round 3&4 on 30, 2x50 back on 1min)

    warm down
    200 easy

    total 4400LCM

    On the kick set I was holding 1.42-1.43 throughout. On the descending 50 set I was going 35,33,31,29 except the last 50 where I went 28. On the last set with fins I made the set except the very last 50 where I went 31.

    After the the swim I lifted and focused on mapper body. I did my normal 3 rounds with 10,8,6 reps per round and lifted at 80%, max and fail by round.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside)

    2x5mins with 1min between rounds on the vasa swim trainer.
    Swim Workouts
  3. Workout 05/10/14: morning

    by , May 10th, 2014 at 12:45 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Kick/200 Pull/100 IM drill
    8 x 50 on 1:15 (1->4 even split, 5->8 neg split)

    2 x Breath control set
    - 250 Fr (25 breathe 6/50 breathe 5/75 breathe 4/100 breathe 3) <- I did extra 100
    - 50 choice swim (did fly)
    - 50 kick

    12 x 25 as group (6 of us)
    - Swam in the middle two lanes, start on one end of line and rotate through, leaving together and learning to be comfortable with traffic

    1 x Breath control set
    200 IM drill warmdown
    (Masters/Rec/2950 yds/90 min)

    Busy week is now in the rear view mirror. I was able to get my research paper finished and survive some busy days at work. There was a youth event that I helped out at last night with one of the kids from the college at an area church, then went I took the boys to Men's Breakfast early this morning before swimming.

    I'm starting to transition into open water training and the focus today was breath control and then some fun 25's to get used to some bumping around a la race start. The group had a good time with these.

    Now I'm off to do some yard work and then be free tomorrow for whatever my wife would like to do. Happy Mother's Day to ALL of you ladies out there - even if you don't have children of your own, each of you serves as a source of help to the people around you with your encouragement. Thank you
    Swim Workouts
  4. 5|9|14 LCM

    10 x 50 free on 2:00 - 3:00
    41 took 3 breaths
    37 took 3 breaths
    33 took 4 breaths
    36 breathed alot
    35 "
    33 "
    34 "
    35 "
    33 fins
    30 Fins

    Descended 3 with breath control, another 3 with enough air, could not descend despite the effort and wore fins to get speed where it should be.

    Not really a good approach to prepare for LC speed I suppose, but good for LC stamina.

    Updated May 9th, 2014 at 11:58 PM by __steve__

  5. Friday, May 9

    by , May 9th, 2014 at 04:09 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    100 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    I forgot to do bursts!

    I did what I consider a sprint conditioning set today:

    12 x
    1 x 50 @ 100 pace @ 1:00
    1 x 25 AFAP @ :45
    1 x 50 EZ @ 1:15

    -- 100 EZ after each set of 4
    -- did 1 round back, 1 round breast, 1 round dolphin kick
    -- no SDKS or pullouts on the AFAP 25s
    -- that's 900 yards of race pace work in a pretty short amount of time

    6 x 25 w/parachute & paddles
    100 EZ

    Total: 3250


    Happy Mother's Day weekend to all swimming moms!
    Swim Workouts
  6. Workout 05/09/14: noon

    by , May 9th, 2014 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    2 x
    - 100 kick, 200 pull w/ buoy, 300 swim with AP
    (free on first round, mixed in half back on the second)

    10 x 100 FR, as:
    - 2 each on 1:20, 1:25, 1:30. 1:25, 1:20

    200 loosen and out
    (Solo/Rec/3000 yds/50 min)
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/12/2013

    by , May 9th, 2014 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 swim

    6 X (3 X 50 1:05
    Alternate 50's: build--fast--easy

    4 x 100 kick 2:15
    1 X 50 swim


    4X (3 X 100 2:15
    Alternate 100's: build--fast--easy

    WARM DOWN: 4 X 50 easy

    4200 Y/M
    Swim Workouts
  8. Wed-Thur, May 7-8

    by , May 9th, 2014 at 09:32 AM (The FAF AFAP Digest)

    Wednesday Drylands:

    RC/scap ex
    wide grip lat pulldowns, 45 x 1 x 25, 60 x 2 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    hip abductor 100 x 4 x 6
    explosive double cable push press, 35 x 3 x 30
    extreme angle goblet squat on stacked steps, 60 x 4 x 6
    kneeling ab crunches, 110 x 2 25


    Thursday: Swim/SCY/Solo:

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    2 x (10 x 25 fly w/fins @ 100 pace, only 5 SDKs @ :40 + 100 EZ)
    -- This was a get the cobwebs out set. I hadn't taken a stroke of fly since Zones.
    100 EZ

    4 x (broken 75 AFAP + 125 EZ)
    -- 1 back (no SDK) , 2 breast (no pullouts), 1 dolphin kick
    -- had to get out to pick up Lil Fort

    Total: 2800


    It feels quite strange doing no push or no SDK swims with my workouts usually being so kick-cenric. I really dislike trying to train for long course in a short course pool. But at least the pool is open!

    I haven't done any stretching or foam rolling in ages and really feel tight in the shoulders and back. The last month really got me out of my usual routines.
  9. Long Course Friday

    by , May 9th, 2014 at 09:21 AM (Mixing it up this year)
    Had to share today since there was only one lane. Vertigo still an issue so not many flip turns.

    500 free
    500free kick w/zoomers
    10x50@1:00 free w/strapless paddles & bouy
    5x100@2:00 free w/snorkle maintain good kick
    500 free kick w/zoomers
    2x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    100 free EZ

    Total 3000 meters
    Swim Workouts
  10. Week 84 - Friday

    by , May 9th, 2014 at 08:49 AM (After a long rest)
    I fell asleep on the couch last night around 7.30. My wife(she is a saint) woke me shortly after 8 and told me to go to bed. Instead I helped put the kids to bed. I am heading to Korea on Sunday so won't get this opportunity next week and really enjoy reading or watching videos with my kids for 30 mins before lights go off. My son is the reader and my daughter likes to listen to a few music videos. This week she has been on a Freddie Mercury of Queen rage. The past two nights we have watched the same live aid performance(which is pretty darn awesome). I almost fell asleep watching the video last night but my daughters twitch woke me up.

    I slept heavy and was tired when I woke up this morning. To be honest, I was feeling sorry for myself ahead of practice today. I have been sore all week and was not expecting much today. To my pleasant surprise I felt pretty good during the warm up and felt decent throughout today's workout.

    I ended up being able to tie my snorkel head band into a knot and used my snorkel as usual during the warm up.

    Warm up
    400 free with snorkel
    10x50 catchup on 45

    Main sets
    8x100 drill swim by 50 on 1.30 with snorkel
    4x(2x50 on 33, 100 back on 1.20)
    Descend by round on 1.20 base with instructions to be no slower than 2.04 on the 200 and 1min on the 100
    400 free
    300 free
    200 free
    100 free

    100 easy
    12x50 drill swim on 1min
    3x(2x50 kick with fins on 45, 2x25 underwater on 25)

    Total 4650scy

    this was a deceptively long workout and did not feel this long(thank goodness). On the 4x(2x50 on 33, 100 back on 1.20) I was holding 29s on the free 50s and 1.10s on the back. On the 4,3,2,1 set I descended going 4.28(1.07 pace per 100), 3.15(1.05 pace per 100), 2.00(1min pace per 100) and 56. I was happy with this set.

    We got our team sweat pants today and our jackets will be ready tomorrow or Monday for worlds. We have logos and stitching every where by the sounds of things; team logo on the back, names on chest, FINA worlds Masters on one sleeve and us flag on the other. It's kind of exciting that worlds are just around the corner(we are inside 80 days till the first event). Looks like we may have 10 swimmers on our team for worlds. With family members and friends I suspect we will have a pretty large group.
    Swim Workouts
  11. 5|8|14 SCM

    500 FK board, S
    • 12:10

    20 x 25 on 1:00 FK board, S
    • 24s, 25's, 26's

    15 x 25 on 1:00 FK board, S (as 12.5m AFAP kick / 12.5m easy kick)
    • 10's, 9's on fasts

    Gave shoulders a rest here
  12. Week 84 - Thursday

    by , May 8th, 2014 at 04:11 PM (After a long rest)
    I lifted last night and focused on my legs. This was the second weights workout in a row where I really pushed it(too hard) and as such today I was not only hurting upper body wise from Monday evening but my legs were like jello. Needless to say I was worthless today despite my best efforts.

    Last nights weight workout was 3 rounds going 10,8,6 reps per round and weight was 80%,max, fail ont he following exercises:

    3x(left leg extension, right leg extension, left lunge, right lunge, lower back extension, left rear leg curl, right rear leg curl, leg press)

    Swimming was long and really boring mixed in with what should have been some quick swims.

    Warm up and Main set

    The first 1000 was warmup
    3x(1 x 1000 on 12:00 dec 1-3 for rounds
    6 x 25 on :30 afap
    4 x 50 on 1:00 kick afap)

    Warm down
    2 x 200 on 3:00 IM perfect swim

    I almost called it quits mid way through the warmup but continued to swim with the hope that it would get never did, but I did finish the workout. To make matters worse my snorkel snapped while I was trying to put it on for the warmup so another $40 to finis when I buy yet another replacement. The snorkel quality is good other than connections between pieces which are so flimsy. This is the third snorkel in under a year I have broken.
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/09/2013

    by , May 8th, 2014 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 --

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    1 X 50 swim

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 X 100 moderate 2:00
    2 X 50 fast 1:15 #2 on 2:00
    Two rounds, choice.

    6 X 200 pull 3:20
    Last 50 fast on all swims

    WARM DOWN: 4 X 50 easy

    4150 Y/M
    Swim Workouts
  14. Vertigo shows up again

    by , May 8th, 2014 at 12:54 PM (Mixing it up this year)
    I actually pushed thru it today. Started getting dizzie on my push offs of the wall on my warmup but after a while I got used to it. The only think I couldn't do was backstroke. That made me nausiated.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 25 fly/75 free w/bouy
    5x100@1:45 free this was where I tried to do the same as above but backstroke and couldn't
    500 free kick w/zoomers
    5x100@1:30 free w/snorkle, strapless paddles & bouy
    100 free
    100 breast
    100 free kick

    Total 3300 yards
    Swim Workouts
  15. SCY 70 minutes


    Water warmed up a smidgen from yesterday, yet still quite cool (for me) as my thermometer read 77.3F. For this, I constructed the workout to spend the greater part of my time here recovering out of water. The main theme was to improve starting skills and integrate speed.

    SET 1
    5 x 25 free from the block (15m easy to exit pool) on 2:00
    • 80 - 85% E

    SET 2
    4 x 25 free from the block (15m easy to exit pool) on 3:00
    • 90 - 95% E

    SET 3
    7 x 25 free from the block with short fins (15m easy to exit pool) on 3:00
    • 95 - ??% E
    • a couple 9-10 transitions, most were 10's

    SET 4
    4 x 25 free from the block with short fins (15m easy to exit pool) on 2:00
    • 95 - 97% E
    • 10<<11

    SET 5
    10 x 50 aerobic free from the block on 1:00 with short fins
    • ~20 seconds rest from the time I was behind block
    • was a challenge to bth crawl out and climb up the block exhausted with fins

    SET 6
    Two well-rested starts from the block to erase any form reversion that happened from prior set

    SET 7
    3 x adjust goggles on 1:00 (kidding, there was no SET 7)

    6 x 100m run on 0:40
    • 18 - 20 seconds rest
    • had no go in my run (swimming used it up)

    Weights with light weight to failure going 10 -20 reps (shoulders, lats, chest, RC)
    Yoga stretching and poses.

    - Right anterior/posterior deltoid tender from fast swimming and DB bench presses (difficult to get dumbells off lap to start position)

    -One of my right tricep tendons is also injured. Good thing it is not utilized much for swimming, but I believe I also injured this with the dumbell presses last week.

    Updated May 7th, 2014 at 09:28 PM by __steve__

  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/08/2013

    by , May 7th, 2014 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 kick 2:30
    6 x 50 kick 1:15
    1 X 50 swim

    1 X 400 6:40
    2 x 200 3:20
    4 x 100 1:40
    8 X 50--descend 1-4/5-8-- :50

    10 X 50 1:15
    odd: easy
    even: stroke/fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Week 84 - Wednesday

    by , May 7th, 2014 at 01:30 PM (After a long rest)
    I woke a little stiff today but much better than I have previously been the second day after lifting hard(Monday night). Today I loosened up nicely and we had a longer than usual warm up which really helped. Today's workout was a great and I was pleased with how I did.

    Warm up
    400 free with snorkel
    10x50 catchup on 45

    Main set
    12x50 drill swim on 55
    10x100 swim with paddles on 1min
    100 easy
    6x75 on 1.20 swum as 25 free, 25 drill, 25 back
    12x50 with fins on 1 min, swum as odds under water down and streamline kick back, evens streamline kick down and underwater back
    6x25 race 200 pace on 30
    100 easy
    6x25 race 200 pace on 30
    100 easy

    Warm down
    100 easy

    Total 4150scy

    If you are looking at the 10x100's on 1min you maybe thinking I wrote the send off time down wrong. At first I thought we were doing the set with fins but apparently that was everyone else except me. My main set was 10x100's with paddles on 1 min. It sucked royally but I was pleased with how I did. I went out too fast on the first 1 going 55, but then held 59's until #5 where I missed the send off. I took an extra 30 seconds and regrouped and went again. I failed on #8 and again took an extra 30 seconds and then made the last 2. Most of these were touch and turn swims.

    The only other all out set was the 25s at the end where I was holding 13s to my feet and again I was very pleased with how I held up. I am feeling pretty strong right now and have some relatively easy speed which is something I have struggled with in the past.

    After practice those of us going to worlds met with Tom and discussed doing a training camp at the end of June right before we start our taper. Should be fun and somehow Worlds seems very close now!! I cant wait to swim fast again and get some great races in. After my 200back at the weekend I into switching my 50 free for the 200back but the 200back is on the same day as the 100 free so it wont work out, but I think I am going to swim the 200back more in the future.
    Swim Workouts
  18. Wednesday 5/7/14

    Wednesday 5/7

    AM only LCM

    400 swim every 4th 50 BK
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill

    4x50 @ :45 light D1-4
    4x25 @ :30 V.S. FR kick w/ board
    100 EZ

    100 @ 1:20 SMOOTH AE (1:15)
    4x50 @ :40 AE MAKE
    100 @ 1:20 SMOOTH AE (1:16)
    3x50 @ :45 AE
    100 @ 1:20 SMOOTH AE (1:14)
    2x50 @ :50 AE
    100 @ 1:20 SMOOTH AE (1:16)
    50 @ :55 AE
    100 @ 1:20 FAST (1:06.1)
    - The goal for the 50s after the first set of 4 was to transition from strong aerobic to more technique focus.

    12x50 @ 1:00
    6 - FR w/ grab paddles
    4 - FR w/ strapless paddles
    2 - FR swim

    Total: 3000
    Swim Workouts
  19. That evil stroke day

    by , May 7th, 2014 at 07:19 AM (Mixing it up this year)
    Today I worked on my breaststroke. It took a while for my left knee to calm down but after 200 it did.

    500 free
    500 free kick w/zoomers
    10x50@1:15 breast pull w/zoomers
    300 breast kick w/br fins
    200 accordian drill w/snorkle
    8x25@:45 breast
    5x100@1:30 free w/strapless paddles & bouy went 1:24, 1:22, 1:21, 1:21, 1:20 a little more back to my normal speed
    300 free EZ

    Total 3000 yards
    Swim Workouts
  20. Tuesday 5/6/14

    Tuesday 5/6

    PM only LCM + Weights


    I had very limited time to swim before a friend of mine was meeting me to lift. I just got in and started my usual warm-up and he arrived before I had finished.

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board + fins
    100 swim
    100 I.M. drill

    3x100 @ 1:20 AE

    Total: 1500


    3x12 pull-ups
    1x10/2x15 DB shoulder press (20, 35, 35)
    1x10/2x15 DB single-arm bicep curls (20, 30, 30)
    1x10/2x15 DB triceps extension (30, 45, 45)
    1x10/2x15 DB single-arm row (30, 45, 45)
    1x10/2x15 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (10, 10)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Swim Workouts