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  1. Week 67 - Friday

    by , January 10th, 2014 at 09:14 AM (After a long rest)
    I don't know how but I set the alarm for 7am this morning which is almost 3hours later than I normally wake up. I did wake up around my normal time but was running 10minutes later than usual. Despite having a different start to the morning I felt good. I still don't feel easy in the pool but today was a much better day.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    8x100 kick on 2mins with instructions to be no quicker than 1.30
    5x200 on 3mins swum smooth with the 3rd 50 AFAP
    10x50 drill, swim by 25 on 1min
    16x25 on 30 with odds swum as 12.5 fast, 12.5 easy with a turn, evens swum as 12.5 easy, 12.5 fast with a turn

    Warm down
    300 easy

    Total 3700scy

    I held 1.27-1.30s on the kick 100s. The 200s felt smooth and I felt good on the 3rd 50s going fast. I held between 2.07-2.09 on these. I focused on hand entry, turns and breakout on the drill set, and again felt pretty good. The 25s were fun. All sets were swum with a group of lanes which was also fun; often I end up doing more yardage on quicker times than most lanes, so swimming with others was good fun.

    There was a huge car crash on I30 early this morning so I have decided to work from the house today so I get to avoid 2hrs of driving today. I am sure this will help with my mental state. I am sure no one likes traffic jams, but I find a few hours in traffic just wrecks my day, so today I have made an executive decision and i am going avoid it.
    Swim Workouts
  2. Not confident about this weekends meet pool is 82.5 not good

    by , January 10th, 2014 at 07:31 AM (Mixing it up this year)
    The pool is too warm for a meet let alone any fast swimming. I did feel better not being on Mucinex DM today. Since I had a pace swimmer next to me during warmup I could help but push more than I should have today.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles & bouy smooth
    8x25@:40 torque drill w/strapless paddles, snorkle & bouy
    8x25@:40 angle arm fly w/snorkle
    200 1 arm fly
    200 fly kick on back w/zoomers
    200 breast kick
    5x100@:05RI odds free evens back

    Total 3000 yards
    Swim Workouts
  3. Long day, but short swim...

    by , January 9th, 2014 at 11:32 PM (Alex's swim journal)
    I was pretty beat today by the time I got into the pool. Only did 2000 yards and a lot of it was drill. Not even my 18-minute, 4000-meter row and long stretch before hand could loosen me up enough to be very productive today. The hard 50s yesterday finally took it all out of me.

    YTD totals:
    Swimming = 14 miles
    Rowing = 19 K
  4. 1|09|14 quick SCM blast during el luncho

    500 of slow motion swimming WFP

    SET I
    10 x 25 all-out free on 1:00 hypoxic WF

    SET II
    10 x 25 almost all-out free on 1:00 hypoxic WF
    200 easy swim

    8 x 25 flutter kick with board (all-out initially for each length then easy coast kick to wall)
    • throttled all-out kick portions just below acidosis.
  5. Week 67 - Thursday

    by , January 9th, 2014 at 10:04 PM (After a long rest)
    I swam this evening so I could get some extra sleep last night. It felt really good to wake up and have breakfast with my family for a change. My dad and daughter joined me this evening and to my surprise my 10 year old daughter put fins on and did my workout. This was really fun.

    Warm up
    800 free with snorkel
    10x50 drill swim on 1 min

    Main set
    6x100 best average kick on 2mins
    3x300 swim with snorkel on 4 mins descend 1-3
    2x500 swum as 50 kick, 50 swim with 30 seconds rest on #1, 25 fast, 75 DPS on the second

    Warm down
    100 easy

    Total 3900scy

    I did not feel very good at all tonight. I was just struggling getting going. I held between 1.20-1.22 on the kicks which is considerably slower than I have been the past couple weeks. I descended from 3.28, 3.20, 3.13 on the 300s and despite this being pretty slow felt awful. I am going to relax, forget about this one and move on tomorrow. This is the first workout I have done under 4k in months and months so at least my yardage is dropping so I will start to feel some speed soon.
    Swim Workouts
  6. Thursday 1/9/14

    Thursday 1/9

    PM only SCY*

    * First time swimming SCY since the final day of the Pro-Am back on December 22nd!

    300 swim
    8x25 @ :15 rest
    odd: single-arm BK
    even: swim BK
    4x100 @ 1:20 AE BK

    ^^ This was a "weak stroke" warm-up. Definitely the most backstroke I have done in a practice since high school.

    All FAST:
    3x "ghost turns"
    4x 15M "drag race"
    4x25 "mid-pool 25s"

    4x150 @ 2:15 swim w/ paddles 4 breaths/3 breaths/2 breaths by 50
    4x75 @ 1:30 k/dr/under H2O kick w/ fins

    Total: ~5000
    Swim Workouts
  7. How I confuse myself for fun

    I’m glad I had a good swim at the pool last Saturday, because the cold snap meant that it didn’t open up again until Wednesday afternoon. I felt sludgy and unmotivated for my workout that afternoon. The pool was crowded—they only opened a limited number of lanes, keeping the deep end covered, and the Sewanee college kids were back, plus a group of Navy candidates doing their swim test (for which they apparently were not allowed to wear goggles, since none of them were). That only left a couple of lanes for lap swimmers. This is what I did:

    1000 scy warmup

    8 x 25 @ :30, 2 each stroke IM order, odds ez, evens fast

    Super-duper math set
    30 x 50 @ 1:00, with (cumulatively unless noted otherwise)

    • Multiples of 3 = breaststroke
    • Multiples of 4 = backstroke
    • Multiples of 7 = fly
    • Everything else FR, with strokes falling earlier in the IM trumping those falling later
    • Primes = kick
    • Triangulars = sprint
    • Squares = double distance (ie 100) @ 1:30
    • Perfect numbers = appropriate stroke backwards (feet first), not worrying about interval (or about sprinting on #28)

    [The original math set (rules 1-4) had previously morphed into the “super math set” with the addition of rule 5. The last time we did that one, I was thinking about what other complications one could add, and came up with the last 3 constraints. I have to confess I got a bit confused on a couple of the 50s, but the set at least did keep me moving in the water on a day when I wasn’t feeling that into the swimming. I want another go at it, on a day when I can go up to 50, because it seemed a shame not to get to swim double distance fly.]

    300 warmdown

    This morning I enjoyed a double dip, in the gulf and then in the pool. The day was gray and misty, and with air temps in the 40s—perfect for hopping in the ocean! It was actually really beautiful out there, with the gulf fading indistinguishably into the sky when I breathed seaward, and everything made hazy and magical-spooky by sea smoke. The water was still enough, and the tide high enough, that I could swim on the near side of the sandbar close to shore. I stayed in for about 30 minutes, but the last 10 or so of that was spent just floating with my eyes closed and enjoying the gentle rhythm of the water.

    I was chilled through when I got out—water temps have dropped to 52 here—but warmed up quickly inside in front of the fire. Later in the morning I drove over to the pool for my second swim of the day. There was just one other swimmer in the 20-lane pool when I arrived around noon, but he got out shortly after my warmup, and I had the whole pool (not to mention the longsuffering lifeguard) to myself under the gray drizzly sky for the rest of this practice:

    1000 scy warmup

    FR/IM flat-topped pyramid
    100 FR
    200 IM
    300 FR
    400 IM
    :30 rest
    400 FR pull
    300 IM
    200 FR pull
    100 IM
    All FR = 1:30/100 interval, all IM = 1:45/100 interval

    500 warmdown + play

    That was it! There’s no more super-cold weather forecast during the rest of my stay, so I hope the pool will stay open regular hours for the duration. I’ve missed the morning LCM swims!
  8. Workout 01/09/14: noon

    by , January 9th, 2014 at 08:54 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a relaxed day including a noon swim:

    - 200 Fr/200 Bk/200 IM drill
    - 200 Shark Swim
    - 1 x Noah's Ark with AP

    4 x
    - 1 x 100 kick
    - 2 x 50 (25 stroke IMO FAST into 25 eazy)

    200 perfect stroke with AP
    200 Dolphin Dives in Deep
    (Solo/Rec/2500 yds/50 min)

    After the swim Lena and I picked up the boys and traveled to their game about 20 minutes away, joined by Jinho's parents who came up to watch the game after a visit to the school. The team lost (it was kinda expected), but they scored 46 points (their highest of the year), with Preston scoring 8 and pulling down 9 rebounds. My running challenge to him is to get ten rebounds per game, since he thinks that because he is tall (6'6" now) he doesn't need to jump. Jinho saw some playing time as well and scored a few points.

    After the game, his mom and dad cooked up food that she prepared before coming for the vist, so we all shared a delicious Korean meal and a nice cake to complete the night. It was fun talking with them and sharing this special time together.

    In other news, there is a chance that we might be able to see the Northern Lights tonight. How about you -
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/10/2013

    by , January 9th, 2014 at 03:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 1:40
    2 X 150 2:30
    2 X 100 1:30
    2 X 250 3:45
    1 X 250 kick -

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds, choice.
    50's: odd:fast even: moderate
    IM'ers: 1 round of each

    9 X 150 free--swim or pull-- 2:15
    1-4: negative split
    5-8: 100 strong/50 fast
    #9: swim down
    Swim Workouts
  10. Wed., Jan 8

    by , January 9th, 2014 at 10:22 AM (The FAF AFAP Digest)


    I did decide to join LA Fitness. I was SO happy to drive somewhere that was less than 10 minutes from my house. I think the convenience will help keep me on track.

    RC/scap ex, 10 min
    russian twist on incline bench w/plate, 25 x 1 x 25
    flutter kicks on bosu, 2 x 100
    captains chair leg raises, 3 x 15
    squat jumps w/bar, 45 x 2 x 8
    altitude drops, 8
    hip abductors, 90 x 3 x 8
    HS hi row, 130 x 3 x 8
    supine bench press, 40 x 3 x 12
    extreme angle step ups w/bar, 35 x 3 x 10
    explosive leg press, 175 x 2 x 15
    good mornings, 65 x 3 x 8

    Stretching/Yoga, 30 minutes

    Swim/SCY @ Pitt

    I went to my masters practice early just to get in an easy swim. I did around 2000. I did a few 25 flys @ 100 pace and I did 2 x 50 breast w/fins @ 100 pace. I went 28s on those -- fixing my pull must help. Maybe on day I'll work on my kick ...
  11. So sluggish today time to wean myself off the Mucinex DM

    by , January 9th, 2014 at 07:49 AM (Mixing it up this year)
    Just could not get moving this morning. Times were horrible. With a meet this weekend I have to get off the meds so that I can swim decent.

    500 free
    500 free kick w/zoomers
    8x25@:05RI torque drill
    5x100@1:30 free w/strapless paddles & bouy went 1:29, 1:28, 1:27,1:26,1:26 yuck
    5x100@:10RI back kick w/zoomers odds streamline kick evens alternate arms perpendicular and fashion model kick by 25
    300 free every 4th lap back
    200 free EZ

    Total 2700 yards
    Swim Workouts
  12. Another 4000 yards...

    by , January 9th, 2014 at 07:31 AM (Alex's swim journal)
    Couldn't get in until late last night (around 7PM), but managed to slog through a 50s workout (200 pace). Had to move the interval back to 1:10 (from 1:00) on fly, bk, and br to maintain some semblance of form.

    WU (800):
    400 EZ on 8:00 (fr, pull, bk pull, bk by 100s)
    4 x 100 IM on 2:00 (1:40-1:45… this felt very stiff, especially on fly)

    MS (2400):
    4 x 50 fly on 1:00 (:46, :49, :50, :51+?)
    100 recovery
    4 x 50 fly on 1:10 (:46, then held :47s)
    100 recovery
    4 x 50 bk on 1:10 (:44-46)
    100 recovery
    4 x 50 bk on 1:10 (:47s)
    100 recovery
    4 x 50 br on 1:10 (:53-:56)
    100 recovery
    4 x 50 br on 1:10 (:54-:57)
    100 recovery
    4 x 50 fr on 1:00 (:37-:39)
    100 recovery
    4 x 50 fr on 1:00 (:38-:39)
    100 recovery

    CD (800)
    200 IM on 4:00 (w/ pull buoy… 3:42, I think)
    2 x 100 IM on 2:00 (mid 1:40s)
    400 EZ (pull, bk pull, bk, fr by 100s)

    No rowing or stretching today, too little time and probably too sore anyway.

    YTD totals:
    Swimming = 12.5+ miles
    Rowing = 15K
  13. Workout 01/08/14: evening

    by , January 8th, 2014 at 10:07 PM (Maple Syrup with a Side of Chlorine)
    My plans to double today were derailed due to an eye doctor visit at 9am. I don't mind the dentist nor the doctor, and actually looked forward to a stress echo to show off my wonderful pulse management last month, but I dread the optometrist. I always pop some acetaminophen before the test because I am a wimp when my eyes undergo the bring lights and rounds of drops - I have to remember to breathe! No big vision changes - first time in many years, so that is good. After helping my daughter try out a new used car (which we hope to bring home Friday), I headed to the pool before supper:

    It was packed during the combo family/lap swim, and the water is back to 83+.

    200 Fr/200 IM drill/200 IM drill (no Bk, too crowded)
    400 Shark Swim

    2 x 200 with AP
    400 IM (50 drill, 50 swim)
    1 x 200 FR (25 drill, 25 build)
    1 x 200 Dolphin Dives in Deep
    14 x 25 on :30 (1 ez, 1 stroke fast, 1,2,1,3,1,4 (IM order))

    200 loosen and out
    (Solo/Rec/2750 yds/60 min)

    On a more serious note, we have a chain of gas stations in the NY/VT/MA area called Stewart's. I stopped in tonight for some milk and got a hand packed pint of ice crea to go - due to my selections, I was informed that they are having a shortage of peeanut butter and once the current supply of ice cream with it runs out, I'll be out of luck for a while. That is cause for alarm in my house, and I'm bummed because they come out with an annual flavor called Mud Season (coffee ice cream with chocolate chips and pb swirls). Have to make it myself
    Swim Workouts
  14. Wednesday, January 8, 2014 9:45-10:45am

    by , January 8th, 2014 at 09:45 PM (Fast Food Makes for Fast Swimming!)
    I slept in a bit this morning, since my dad had some appointments to get to, and I didn't want to really work on my house too early in the morning by myself. I squeezed this practice in just prior to my 11:00am dentist visit...where we of course talked about swimming. He's a good lap swimmer himself, as we recently did the 65x50s @ :45 together for his birthday swim.


    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board

    5 x 125 Free Pull @ 1:30 (avg'd 1:25s or so)
    75 EZ

    4 x 100 SDK w/ short fins on back @ 1:30 (held 1:15-1:18s)

    300 EZ Free

    My speed set:
    Odds are EZ Free, Evens are Sprint Fly
    4 x 25 @ :30
    4 x 25 @ :35
    4 x 25 @ :40
    4 x 25 @ :45
    4 x 25 @ :50
    I would've kept going to the 1:00 interval, but another person came in to join my lane as it was the only one left with only 1 swimmer in it. I was getting "too much rest" anyway and boredom was beginning to set in on the walls. But it was a good amount of speediness for me, and the extra rest was great.

    200 Flutter Kick EZ w/ board

    2600 Yards

    In other good news...we got the laundry room walls back up, and the plumbing for reinstalled, as well as the dryer vent installed, so now the whole family can get back to laundry detail...
  15. Week 67 - Wednesday

    by , January 8th, 2014 at 09:14 PM (After a long rest)
    I woke up early this morning and felt good. I was hopeful that today I would start feeling easy speed, but alas I did not and in fact felt pretty hideous at the beginning of the fast anaerobic set we did at the end of practice. I don't know if I would call this the taper blues but definitely the taper blahs. I am not slow by any stretch but just don't feel easy and everything seems to be hard work. Maybe that's just how it is going to be on this taper. Either way I am going to swim fast!

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    4x500 with snorkel on 6.30 swum aerobically
    100 easy
    1x200 AFAP followed by 100 easy on 5mins
    4x100 AFAP followed by 100 easy on 5mins

    Warm down
    200 easy

    Total 4000scy

    I felt good and strong on the 500s and held 5.30s comfortably. I really like using the snorkel on the longer distance sets because I focus on my stroke mechanics and staying long in particular. The anaerobic set was tough. Everyone else was given 5x100s AFAP and at the last minute I was given a 200 at the beginning. I did the 200 but took a lot to get going and basically chickened out mentally; holding back. I went 1.57. On the 100s I did not deliberately descend but that's how it worked out going 54,53 high, 53 low, and 52. On the last one Tom asked one of the guys who was going around a minute to leave 10 seconds ahead of me so I could chase. I caught him at 75 but locked up pretty badly on the last 25. I am pleased how quickly I recovered after a hard swim but don't feel comfortable at all with my easy speed. I was also disappointed with myself that I whimped out on the 200 at the start of the set.
    Swim Workouts
  16. Wednesday 1/8/14

    Wednesday 1/8

    AM and PM SCM

    AM swim:

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

    5x50 @ :50 D1-5
    6x75 @ :15 rest 25 under H2O/50 swim w/ fins
    2x200 @ 3:20 I.M.
    #1 - scull/drill by 25
    #2 - drill/build by 25

    8x25 @ :40 FAST I.M.O. 2 each stroke
    FL - 13.8/13.5
    BK - 16.2/15.6
    BR - 17.0/16.5
    FR - 13.2/12.8

    300 EZ

    Total: 2600

    PM swim:

    300 swim
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins
    3x100 @ 1:20 swim w/ paddles + snorkel D1-3 AND D1-3 by round
    RD1: 1:17, 1:15, 1:12
    RD2: 1:14, 1:09, 1:06
    RD3: 1:09, 1:05, 1:02

    4x50 @ 1:00 AE FR kick w/ board
    300 EZ

    Total: 3200
    Swim Workouts
  17. 1|08|14 SCM Recovery Swimming

    21 x 50 free on 1:00
    • high 40's

    36 x 50 free on 0:55 with snorkel
    • mid - high 40's

    Amendment for Dryland stuff

    20 depth jumps (from roughly same height achieved with jump)

    Bent over rows with 30 - 40lb bar standing on one leg with the other leg back horizontally (tried to keep pelvis parallel to ground as much as possible)
    • not sure if there is a name for this

    Stationary cycling machine (85 -92 RPM throughout) as 10 x 9 seconds level 18 out of saddle then recovery spin on level 1 on the 1:00 (~40 and 11 mph respectfully)

    Updated January 8th, 2014 at 09:28 PM by __steve__

  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/09/2013

    by , January 8th, 2014 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 2:00
    2 X 200 3:30
    1 X 200 KICK 2:30
    2 X 200 3:20
    2 X 100 1:40

    10 X 200 pull
    5 on 3:15
    5 on 3:00

    21 X 50 choice 1:00
    2 fast/1 easy

    WARM DOWN: 4 X 50 easy

    4650 M/Y
    Swim Workouts
  19. Tuesday, Jan 7

    by , January 8th, 2014 at 10:37 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    USRPT set (though I used fins)
    20 x 25 free @ 100 pace @ :40
    -- I wanted to hold 12s. I missed on #8 and skipped #9
    175 EZ

    8 x 100 kick w/fins @ 1:40
    -- I did this set with one of my masters swimmers who was there
    odds = fastish under 1:00
    evens = steady state
    100 EZ

    20 x 25 breast w/fins @ :40
    -- trying to hold 14s
    -- missed #12
    175 EZ

    Total: 3650


    I was still really dragging yesterday … I won't be dropping into bikram on a lark anymore after weights. Trying to decide if I should hit the gym or take a day off.

    I'm a tad disappointed about my HIT successor. His workouts look fine; they just don't look like they are intended for masters sprinters … I was hoping to see Rich Abrahams posting workouts. haha
    Swim Workouts
  20. Baby it's cold outside time for the evil stroke

    by , January 8th, 2014 at 07:36 AM (Mixing it up this year)
    Desided to do some breaststroke today. Still on Mucinex today and will try to ween myself off by friday.

    500 free
    500 free kick w/zoomers
    20x25@:40 breast w/snorkle & br fins alternate accordian drill and br scull
    5x100@2:15 breast accentuate the glide
    500 breast kick w/br fins
    200 free w/strapless paddles
    300 free EZ

    Total 3000 yards
    Swim Workouts