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  1. Fun Friday, Oct 25, 2013

    by , October 25th, 2013 at 07:31 PM (Trying to Train Smarter, Not Just Harder)
    I mean fun in a sarcastic kind of way. Typical 12 x 100 on 1:20 for the main set. The fun part for me was that I'm playing hooky from work to work w/bricks instead! I was supposed to do some masonry work last weekend, but it was dreary and rainy. I want to just get the dumb thing done so I can move on to my next project!

    500 back/free
    500 locomotive pull
    8 x 50 kick @ 1:00, desc 1-4 & 5-8
    100 over under
    12 x 100 @ 1:20, rest a minute before #12
    200 easy
    20 x 25 kick @ :30, down easy, back sprint
    200 easy
    300 pull: steady state w/agility paddles
    300 swim w/zoomers working the walls
    100 easy
    Total:4300 scy

    Water is too $&#* hot! I don't care if it IS below 50 outside!
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/28/2013

    by , October 25th, 2013 at 05:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Our SCM meet happens on Nov 9-10. Our taper/rest/preparation begins today.

    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25 build to fast :45
    1 X 50 sprint/blocks
    1 X 100 easy
    Choice, four times through.

    8 X 50 kick 1:10
    1 X 100 easy swim

    8 X 25 :45
    odd: build to race finish
    even: sprint

    1 X 100 easy

    10 X 50 pull or swim
    5 on :40
    5 on :35

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Hottub workout, Oct. 25

    by , October 25th, 2013 at 04:23 PM (The FAF AFAP Digest)
    Hottub, 20 min

    Swim @ OakMarr: 1550 of slow swimming, drills & shooters

    Hottub, 20 min


    Back at my old stomping grounds! I was so happy to see the hottub. Pittsburgh is sadly bereft of hottubs. At some point, Mr. Fort and I plan to put in an in ground hottub outside. I'm still sore from the deep tissue, especially my left hip. I think the soak helped a little and I plan a repeat tomorrow. A friend commented that I had lost weight. I stepped on the scale and, yes, I was 6-7+ lbs down. I suspect it's a combo of stress and absence from the gym/loss of muscle mass. I always bulk up when lifting and slim down when I'm not. I recall losing 15 lbs in a year in college when I stopped swimming and lifting.

    Dinner with my BFF tonight!

    Updated October 25th, 2013 at 06:12 PM by The Fortress

    Swim Workouts
  4. Workout 10/25/13: morning

    by , October 25th, 2013 at 02:14 PM (Maple Syrup with a Side of Chlorine)
    Ran Wednesday night after work, two mile loop in just under 19 minutes. Felt strong on the hills, and my hands were cold since it is getting a tad chilly in these parts. I found my long sleeve running shirt, now to find some gloves.

    Class last night after work was good, even though I was only there for an hour. The teacher made a good example out of me - I used Strong's Concordance but was looking up Hebrew words instead of Greek. FWIT, use Hebrew for the OT and Greek for the NT when doing word searches with Strong's even though the numbers are the same

    200 FR/200 BK/200 IM drill
    600 Shark Swim
    100 loosen and out
    (Solo/Rec/1300 yds/20 min)

    Quick swim before work - had to pick up the day for my boss. Need to do it again in a couple of weeks. Masters tomorrow.
    Swim Workouts
  5. Week 56 - Friday

    by , October 25th, 2013 at 01:06 PM (After a long rest)
    I decided to not do leg exercises in the weight room last night since I was still sore from Tuesday. Instead I did my normal circuits but focused on back and chest. I lifted pretty hard but for some reason I never have the same soreness as I do with legs. My wife affectionately calls me chicken legs!

    I woke feeling pretty good this morning and had a great workout. My legs felt better today and I had little to no after affects with my chest and back. Today had more speed than any workout so far this week but we still kept the yardage up.

    Weights last night was 3 circuits going 10,8,6 reps per circuit.

    3x(bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extensions, lat pull down hands inside, lat pull downs hands outside, medicine ball throws gainer the wall)

    todays swim

    warm up
    400 free with snorkel
    6x50 catchup on 45

    main set
    8x200 pull with paddles on 2.30 descend 1-4 with snorkel and 5-8 without paddles
    8x75 IM order no free on 1min
    10x100 kick with fins on 1.20 holding under 1 min alternating back and with kick board
    10x50 free best average on 1 min

    warm down
    400 free

    Total 5600scy

    i felt really strong today. On the pull set round 1 I went 2.10, 2.07, 2.05, 2.03. Round 2 I went 2.05, 2.03, 2.00, 1.57. The IMs were touch and go; initially I went 55 but came in around 58s for most of these. The kick set I went out a little quick and went 56 on the first back 100 but then held 58s and 59s. The best average free 50s I felt really strong and held 26s on all of these. My coach said that for each 50 I was slower than 27 he would make me do an extra 50 and I was determined to not do any extras. There was also a young guy swimming with us who my coach kept ragging about letting the old guy(me) beat him and again I was determined not to allow him to beat me. I was really excited about how I felt and swam today. My best average 50s on 26 was great and what made it even better was that this came after a lot of long fast swimming. I think the weights are starting to pay off!

    I have my first USAS meet next weekend and I will have another long week yardage wise before then. It's looking like this week will be another 32k week.
    Swim Workouts
  6. Friday 10/25/13

    Friday 10/25

    AM only SCY

    300 swim
    8x50 @ 1:00 odd: kick/drill, even: drill/swim
    4x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    5x100 (RD1/RD2/RD3)
    3 @ 1:05/1:10/1:15
    2 @ 1:00/1:05/1:10
    6x50 @ :50 hold 500 PACE

    6x50 @ :50 FR kick w/ board
    4x25 @ :30 FR BEST AVG

    300 EZ

    Total: 4500
    Swim Workouts
  7. Thursday 10/24/13

    Thursday 10/24

    PM only SCY

    400 swim
    3x100 @ 1:20 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O FL kick w/ fins

    Total: 2000

    Had a social function to attend with the wife so I had to cut practice way short.
    Swim Workouts
  8. Friday Flyer in a short course pool

    by , October 25th, 2013 at 08:25 AM (Mixing it up this year)
    I have never done this short course because I am always afraid I will loose my cap with that many turns but I managed fine today. It really was not hard to do just kept my pace as usual.

    500 free
    500 free kick w/zoomers
    500 fly for time 9:01
    10x100@1:45 free w/strapless paddles, bouy & snorkle holding 1:34-33
    500 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  9. Oct. 24

    by , October 24th, 2013 at 03:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    6 x 50 scull and drills
    50 EZ
    4 x 25 shooters w/fins
    50 EZ
    2 x 50 burst + cruise
    50 EZ
    3 x 30 burst + cruise from the blocks
    200 EZ

    Total: 1550


    Had a deep tissue massage yesterday for the first time in ages and ages. Still kinda sore from it today, and was still getting some calf cramps in practice. I finally remember, DUH, that I should put on my calf compression socks.

    Just did a cruisy workout today. Chuck Knoles, the Pitt coach, was there and gave me some tips on my starts -- mostly to not be too flat.

    I decided to scratch the 50 back; it's pretty close to the broken 100 IM/25s sprints and I want to have something in the tank after the other 3 50s. I will have very stiff competition from Fall W. If I don't win, I won't feel too bad bc she's pretty good. But I will give it my best. My buddy Susan Williams is always stiff competition as well.

    Leaving tonight to head to norther virginia. Very excited to see my PV friends. I'm even having lunch with Speedo!
    Swim Workouts
  10. Week 56 - Thursday

    by , October 24th, 2013 at 03:24 PM (After a long rest)
    I woke feeling tired and very stiff in my legs(from Tuesday's weights workout). I usually find the second day is the worst day after weights and today that was the case. Todays workout was less aerobic and I actually enjoyed the 15x100 set.

    Warm up
    1000 swim with snorkel
    10x50 on 40(get loosened up and ready to go)

    Main set
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1.00
    100 easy
    4x(200 pull on 2.15, 4x50 streamline kick with fins on 40)

    Total 4700scy

    I felt pretty crappy in the pool until about half way through the main set. I focused on lengthening my stroke and kicking which seemed to drag me out of my malaise. I just missed the last 100 going 1.01 on the last of the descending 100s. On the pull/kick set I looked like an idiot with my pull gear and fins on at the same time but it was the only way I could comfortably make the send offs. Swimming with fins, paddles and pull bouy was interesting! Overall I was pleased with how I did today based on how I felt. Back to the weights tonight and likely back to walking like a stick man tomorrow as the lactic acid sits in my legs overnight.
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/25/2013

    by , October 24th, 2013 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    Two rounds

    10 X 50 kick
    5 on 1:20
    5 on 1:10
    1 X 100 swim

    18 X 50 choice 1:15
    Every third @100% from the blocks
    1 X 100 easy swim

    8 X 150 2:30
    Swim or pull, 100 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. 10.24.13 - Workout #3

    by , October 24th, 2013 at 01:39 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Brian, John and Carole. Felt slow the last couple days. Not sure what it is but I'm definitely not 100%. Did 5K Tuesday and Wednesday and was exhausted afterwards. Feeling a bit better today.


    600 warm up

    8 x 50 Pull - :50
    100 Stroke - 2:00
    8 x 50 Kick - :50
    2 x 100 Stroke - 2:00
    8 x 50 Stroke - :50
    2 x 200 IM - 3:00

    8 x 50 Pull - :50
    :20 Rest
    100 stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00 (3:50)
    Break (150 easy)

    8 x 50 Kick - 1:00
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00 (3:55)

    12 x 50 Kick w/ fins - 1:00

    200 Cool down

    (5450 Total)
    Swim Workouts
  13. Even with shoulder hurting popped out a great one

    by , October 24th, 2013 at 01:39 PM (Mixing it up this year)
    My right shoulder is still sore from all of the swimming and weightlifting I just got back to doing. A good day today!

    500 free
    500 free kick w/zoomers
    1650 free w/strapless paddles & bouy in 22:59
    350 free kick w/zoomers
    300 free every 3rd 25 back
    200 free drill EZ

    Total 3500 yards
    Swim Workouts
  14. Wednesday 10/23/13

    Wednesday 10/23

    PM only SCY

    "I'm tired of distance. Let's sprint!"

    300 swim w/ under H2O turns
    4x50 @ 1:00 stir-the-pot drill
    8x25 @ :40 under H2O FL kick w/ fins
    3x100 @ 1:15 smooth D1-3

    3x (FR, BR, BR by round)
    4x12.5 @ 2:00 SPRINT w/ power tower
    50 @ 2:00 push SPRINT (23.8, 30.2, 30.5)
    4x100 @ 1:05 lactic hold (averaged ~1:02)
    100 EZ

    400 EZ

    Total: 4200

    I opted out of the middle distance set:

    3x200 @ 4:00 (175 FAST/25 EZ)
    4x100 @ 1:05 lactic hold
    100 EZ

    and instead mixed it up with the sprint group today. The 50 FR felt great, but the 50 BRs did not feel as good. Short axis strokes aren't feeling too hot at the moment. I was very satisfied though with the lactic hold portion of the set. I held 1:00 on the first 1-2 and then slowly ascended to 1:03-1:04 range by #4. Lactic hold is such a pain because it is/is not recovery at the same time. I definitely consider it a step above aerobic/active recovery!
    Swim Workouts
  15. 10|23|13 SCM - final swim before an ENTIRE week off

    by , October 23rd, 2013 at 06:39 PM (Blog)
    Not much of one, but at least legs got blasted. I have an ear infection and the medication requires a dry ear canal

    25's on 1:00 as (Fr-Br-Fr-Bk-Fr-Fr-Fk-Fk) x2

    4 x 25 on 2 flutter kick 19, 19, 19, 20

    Left shoulder really needs this, approaching, time off.

    Since I won't be swimming, and it would be good to maintain blog momentum, I will log the dryland activity I normally don't include.

    Drylands PM


    1. isolateral leg press - 4 warmup sets with progressive weight, 5th set was 11 reps with 225 each leg
    2. squat slide rack - 1 set of 10 reps with light weight done explosively
    3. calf machine - 1 set of 40 reps with 50% of stack done explosively (calves are strange muscle fibers and, for me, require lot's of reps done heavy)

    warmed up from weights but still ran 1 minute to prepare
    6 each on 2:00 sprints - 100M, 50M x 5, progressive start

    • 15's, and low 7's respectively

    Don't understand how my right tricep became slightly strained from running, but it did - lol

    Updated October 24th, 2013 at 01:28 PM by __steve__

  16. Wed, Oct 23, 2013

    by , October 23rd, 2013 at 09:42 AM (Trying to Train Smarter, Not Just Harder)
    Tired this morning (not sleepy, physically) - I think it's from caloric restriction, I'm serious about taking these 10lbs off - have got myself some protein bars and "Raspberry Ketones" to assist me in my quest. Until I get used to caloric restriction, guess this is how it's going to be. Plus I bumped up one of my weights yesterday. Trying to figure out how much is the right amount to bench press to equal a push up - push ups really hurt my wrists, and I have no plans on repeating my carpal tunnel surgery EVER, so I have to find alternative exercises when something makes my wrists feel weak.

    Air temp down below 60 this am, and they turned the heater on in the pool, so it was a little warm. Theoretically it was only 2 degrees warmer - needs to go back down one degree at least.

    500 back/free
    500 Pull locomotive style
    300 kick
    8 x 25 4-cycle speed play @ :30
    100 easy/bathroom-water break - which I skipped to due equipment issues
    6 x 200 @ 2:50 progressive, fastest was 2:23 (#4)
    100 easy
    6 x 50 kick on 1:00
    200 easy
    2 x 300 Pull "steady state"
    5 x 100 breast @ ~2:00 or 2:15
    200 easy
    Total: 4700
  17. Week 56 - Wednesday

    by , October 23rd, 2013 at 09:40 AM (After a long rest)
    I lifted hard last night and was very stiff(stress very) when I woke up this morning. Despite the stiffness I had a good nights sleep and felt good about practice. Today's workout was a continuation of the aerobic work we have been doing during this cycle,. Today felt really long despite being more interesting than yesterday's workout.

    Last nights weights I hit as hard as I have done since my college days and I felt it this morning. The workout was the 3 cycles (10 reps,8reps, 6reps) with increasing weights per cycle. The first set is 80% of max, second set is max, and third set is fail.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, leg extension, leg press, leg curls, lat pulldown hands inside, lat pulldown hands outside)

    Todays swim:

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    4x325 pull on 4 mins descend 1-4
    10x50 kick on 50
    50 easy
    18x75 on 1min alternating free, and stroke in IM order except free.
    50 easy
    8x100 on 1.20 breathing 3,5Warm down

    600 swim with snorkel

    Total 5350scy

    I descended from 3.30 to 3.20 on the 325's(these felt great and could have gone harder on the last one). The Kicks I held 40s(these hurt and my legs were like jello from lifting last night). The 75s free I was holding 47-48's and then the IM order I was holding 55s on the fly, 52s on the back and 59-60s on the breast. I was pleased that I made all the breast 75s since this is by far my slowest stroke. The 8x100s I swum focusing on long strokes and working the turns and held 1.06s. I was really tired after this workout and my legs in particular felt like jello. My arms were not far behind my legs but my legs definately felt the worst.

    Updated October 23rd, 2013 at 06:40 PM by StewartACarroll

    Swim Workouts
  18. Recovery workout

    by , October 23rd, 2013 at 08:30 AM (Mixing it up this year)
    I did some weightlifting on Monday that I felt yesterday and today. OUCH! I was surprised at how fast I was able to swim when last night I could barely move my arm up above my head.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy holding 1:23's
    500 free kick w/zoomers every 3rd 25 AFAP
    10x50@:55 free held 43's
    200 breast kick
    300 free EZ

    Total 3500 yards
    Swim Workouts

    by , October 22nd, 2013 at 11:20 PM (Chowmi's Blog)
    Having been gone so long, I decided to wait until I had a good time to report.

    Rules are:
    $10 bucks paid to challenge swimmer if you make the goal time, within range
    $20 buck paid to coach if you are out of the range

    My stated goal time: 28.9 SCM
    Coach's grace time: .5 spanning your goal time
    Range: 28.7 to 29.2

    My time: 28.69

    So technically, I was out of the range!
    Consider it a penalty for setting too modest a goal time by .01!

    I am going to swim our 1-day SCM meet, and the order of events totally sucks for 4 x 50ers. The fly/free and breast/back are back to back. So i'll do that anyway, and i've been "training" to go fast 50's in that order within 2 to 4 minutes. If 2 mins, then I typically do a 25/5sec/25. If longer, then I do a blast-o 50. I have been going 31/32 on the flys, and 29/30 on the frees; 40/41 on breast and 35/36 backs, so I think I can still muster a strong 2nd 50 for each pair in the meet. I'll probably also do the 100IM, and just gut it out with anything I have left. If I can do pretty solid 1:19 and under in workouts, I would say that's anywhere from 1:09 to 1:14 in a meet.
  20. Workouts 10/22/13: am and pm

    by , October 22nd, 2013 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    I forgot that I had a RX Task Force meeting this morning at 9am, so I pared down my swim. It was further reduced due to lack of a guard until about 8:20, so after a warm shower I got in:

    100 FR, 200 BK, 300 IM,
    400 Shark Swim,
    300 (first 25 of each 75 was IMO FAST),
    200 IM drill, 100 skull/swim by 25
    (Solo/Rec/1600 yds/25 min)

    The weather was overcast and raining, so I bagged the OW attempt for this week. I feel that sun is a necessity for me the next time I get in the lake. Chapel at the college was great, as a team from Word of Life (near Schroon Lake in NY, I think) came and did an all music worship. Tiling has not progressed much there, but will be turned up as they just received a donation to cover all four bathrooms. I'm not sure how serious they were in telling me that I would be getting a key in order to work at off times, but I'll pitch in as much as I can. Went to the grocery store and after cooking dinner (including breaking in a new bread machine), I headed to Masters for:

    - 200 Swim/200 Kick/200 Pull/200 IM Drill

    - 4 x 75 on 1:20 Pull (EZ-Build-FAST) - I did 100's

    - 2 x (3 x 150 on 2:45) - I did 200's
    (1st = build, 2nd = Fast, 3rd = kick. I did half Bk, half Fr)

    - 4 x 25 Kick on :45 (did uw SDK)
    - 4 x 25 Pull on :40 choice
    - 4 x 25 Swim on :30 (did IMO)

    - 200 loosen and out
    (Masters/Rec/2900 yds/60 min)

    Just me and GregJS there for the night. That workout puts my GTD back in the positive, although I'll fall behind Thursday. I believe that I can make my goal for the year in the positive
    Swim Workouts