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  1. Week 132 - Saturday

    by , April 11th, 2015 at 12:07 PM (After a long rest)
    We had friends over for curry last night and I went to bed a little later than usual, however I had a great night of sleep and due to the pool being closed for a water polo tournament had a longer than usual sleep in this morning. It felt awesome! I think I turned a corner today and felt good for the first time in about a month. I went to yoga for an awesome stretch based workout and felt strong and relaxed. We worked on triceps, shoulders, chest and lower back. I felt great and had the best yoga class yet. I am now determined to get as much rest as possible between now and nationals and be back to my best before getting on the blocks for the 200. Unlike earlier this week where I felt weak and deflated I am feeling strong and confident. I will have a good swim tomorrow and start to build some momentum as our taper kicks in. I am off to watch Arsenal play football on the tv, will cut the grass, speak to my parents and then take a nap. What a great day I have in store.

    I hope oped everyone's luck And health is improving ahead of Nationals. I know it's been a tough time for several of us. Just remember, life is good!
    Swim Workouts
  2. Week 132 - Friday

    by , April 10th, 2015 at 07:29 PM (After a long rest)
    I slept hard last night and could have done with even more sleep. That said I felt better in the pool than I have felt for a few weeks this morning. We once again swum long course and other than some 25s fast today was long and smooth aerobic swimming and it actually felt great.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x50 free with snorkel on :40 get your heart rate up aiming for 5 seconds rest
    16x25 open close easy fast on :40
    7x100 kick with fins on back on 1:30
    12x50 done as 25 no breathing fast, 25 easy free on 1min
    6x100 IM on 1:40

    Warm down
    200 easy

    When I just re read this it reads like a scy workout where as in reality it was lcm. I felt much stronger today. Fingers crossed I will continue to feel better and better as the taper kicks in towards the end of this week. There is a water polo meet at the pool all day tomorrow.
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 04/13/2015

    by , April 10th, 2015 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Build second 50.
    1 x 100 easy swim

    5 x 100 2:30--choice
    1st 50: long and strong
    2nd 50: build to fast

    1 X 200 IM 4:00
    1 x 100 stroke--choice/no free-- 2:30
    Four rounds, brief break after round 2

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Workout 10/10/15: noon

    by , April 10th, 2015 at 02:03 PM (Maple Syrup with a Side of Chlorine)
    I was treated to sleeping in today and then I treated my wife to a breakfast date. I headed to the pool at lunch time for a dip:

    200 Free/200 Back
    400 with snorkel
    400 Shark Swim
    4 x 25 burst and cruise
    100 easy
    4 x 50 Quarters Strong
    100 loosen and out
    (Solo/Rec/1700 yds/35 min)
    Swim Workouts
  5. Thursday, April 9

    by , April 9th, 2015 at 06:19 PM (The FAF AFAP Digest)
    I swam 1200 at LA Fitness. Just did a few 100 pace 25s and a couple bursts, the rest easy. I was pretty hivey this am, but it has abated some this afternoon. I am hopeful that they will be gone, or mostly gone, by Saturday am and that being in the water a lot over the weekend will keep them calm. I had a slight worry this am that the tech suit may feel awful if I am still hiving (I've been wearing super loose clothes). But hopefully that won't be an issue. I am planning on leaving late am and driving right to GMU. I'd like to swim an easy 500 after a long drive and maybe watch a couple fast heats of the 1650 in the late afternoon. One of my Pitt swimmers is competing in that event as well. Onward!
    Swim Workouts
  6. Week 132 - Wednesday

    by , April 9th, 2015 at 04:40 PM (After a long rest)
    My company had its Annual Users Conference yesterday in Chandler Arizona at the Sheraton Wild Horse Pass resort. We had about 75 customer companies attend and it was a lot of fun. I was particularly excited about the event due to my ability to also swim at Kino with pwb and aztimm. Paul Smith was coaching and he was awesome and I can see why he has such a great group of masters go swim in Mesa. Great coach, great facility but most importantly a great guy. Thanks Paul. I was able to swim with Patrick and as always it was a lot of fun. Patrick is swimming really well and looked great in the water. I am still feeling pretty weak from my recent sickness and choose, for a change, to listen to my body and went pretty smooth throughout. Without repeating the workout Patrick has already documented:

    I did a little longer warmup going about 700 in the 15 minute general warmup and did a 200 warm down. Other than that I did the same as Patrick(although not as quick) however I backed off the 400 IM changing to free after the fly portion. I probably felt as weak in the water as I have felt in a long time today. I suspect I have a host of things working on me but no big deal. I have plenty of time to get back in the groove for nationals. I have not missed any swimming and just need to regain my strength.

    Unfortunately i was unable to swim before I left Phoenix this morning due to an early flight, so will try to do an easy 1500 later this evening just to keep a nice feel for the water.
    Swim Workouts
  7. 4|9|15 SCM

    Technique work day

    15 x 25 fr on 1:00, most were hypoxic (16 - 18's)

    • work the SDK and FK to stroke transition

    10 x 25 SDK on 1:00 12.5 UW / 12.5 close enough at surface to snorkel (25's and some)

    10 x 25 fr on 1:00, 4 - 5 SDK's / easy fr (20 - 22's)

    • work the SDK and FK to stroke transition
    • work on finishing my breath prior to catching with left hand

    10 x 25 on 0:40 head-up dolphin kick free with fins and snorkel
    • work on a straight body at each hand entry/catch


    1.6 miles 12:33

    The crescent body shape, hand entry problem seems to be made worse by the head-up dolphin fr drill technique. I concentrated to do the drill without the flaw and it seems to work

    I am not any faster doing SDK's than doing a glide and FK. I hope that someday I will be, but I won't be unless I make an attempt

    Updated April 9th, 2015 at 10:52 PM by __steve__

  8. Sarasota Y Sharks Masters 5:30 AM Workout 04/10/2015

    by , April 9th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    2 X 150 2:40
    1 X 200 KICK 5:00
    8 X 50 KICK 1:20
    3 X 100 1:40
    2 X 150 2:30

    6 X 100 2:40
    Swim @ 85/90%--strong, your choice stroke

    10 X 50 1:20
    25 sprint/25 easy--choice

    3 X 400 pull 6:40
    Negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Wed., April 8

    by , April 9th, 2015 at 10:20 AM (The FAF AFAP Digest)
    I did 1550 EZ at LA Fitness yesterday. I also did a half hour of stretching and RC exercises.

    I'm still blighted with hives. They were terrible again yesterday morning, but calmed down later after an ice cold bath and a swim. They seem somewhat better this am, just erupted on my left leg and right arm right now. I really hope they are gone soon. This has kind of blunted my enthusiasm about zones. Hopefully, I'll be in the clear on Sat am. I also just read that some hummus that I ate last night has been recalled for listeria contamination ... (Sabra, classic hummus). I really hope that does not cause me any further issues ...

    I'm off to do another short swim soon.

    Updated April 9th, 2015 at 10:48 AM by The Fortress

    Swim Workouts
  10. Another easy one .... Not

    by , April 9th, 2015 at 07:32 AM (Mixing it up this year)
    This was supposed to be another easy one and I tried. I really tried but...

    500 free
    500 free kick w/zoomers
    100@2:00 IM
    200@4:00 IM
    400@8:00 IM
    200@4:00 IM
    100@2:00 IM
    500 free kick w/zoomers
    5x100@1:45 free

    Total 3000 yards
    Swim Workouts
  11. 4|8|15 SCM

    TRX pushups, hands 2" above ground 4 x 15

    SCM speed:
    14 x 25 on 2:00 free hypoxic, maintained 14's at most

    machine iso rows 3 x 15, 10, and 4 (resp for 45, 70, and 95's each arm)
    lat pull downs 2 x 20 reps with (I think) 50kg
    angled squat sled machine 1 x 40 reps with 90 (+ sled weight)
    single legged dead lift on machine 3 x 10 with plenty for me
    lateral cable shoulder raises 2 x 10
    front cable shoulder raises 1 x 10
    upright rows 1 x 10
    rear delt flys 2 x 10 with 10lbs (long levers = girly resistance)
    DB pullovers 1 x 15 with 55lb
    DB curls 1 x 15 with 30's
    tricept DB presses 2 x ??

    nice trying fast swimming without fins. It really hurt both lactically and for reasons O2 dept. Not in the best hypoxic shape either.

    I videoed much of it (for time and form) and discovered my form is better than it used to be but still needs improvement in the same areas:
    1) Need to not extend back so much during SDK, esp SDK to FK transition into the surface (unstreamlined)
    2) Need to have a better, more propulsive SDK
    3) Need to narrow the initial surface flutter kick amplitude (unstreamlined)
    4) Spine needs to be straighter on right hand entry/catch. Whole body (feet to head) becomes curved for a quick moment (unstreamlined)
    5) my breath needs to finish sooner. It starts on time, I just still breathe while my opposite arm catches (kayak style stroke leaves less time).

    More detrailed filming in water more clear planned

    Bicep tendon needs something to cure it. For this reason I haven't really worked the biceps specifically for a year, perhaps they need work.

    Updated April 8th, 2015 at 10:18 PM by __steve__

  12. Ready for Colonies Zone meet!

    by , April 8th, 2015 at 03:26 PM (Chowmi's Blog)
    Plane ticket - check!
    Rental car reservation - check!
    Hotel confirmed - check!

    Now, ready to pack and get to DC!

    I have been doing VERY LITTLE yardage. Since i've been so tired out, stressed out, and feel like I have never really recovered from being sick, i've decided that I am better off doing nothing than doing something and not having it make any difference, or even worsen my performance this weekend.

    Yesterday - 300 warm up
    4 x 50's pull easy
    4 x 50's kick easy
    4 x 50's drill/swim easy

    Today - not swimming.

    Tomorrow - who can say? i'll probably go to Baylor. Need to shower!

    Friday - nope. travel day = no swim.

    Saturday - WISH ME LUCK! I'm going to take my squishy mat and nap/doze in between events.

    When in doubt, i'd rather overtaper than overtrain!
  13. Sarasota Y Sharks Masters 5:30 AM Workout 04/09/2015

    by , April 8th, 2015 at 01:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    Three rounds. Round 1 intervals left, 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick--25 fast/25 easy-- 1:20
    1 X 100 swim

    12 X 50 1:20 --choice
    #3-6-9-12 are fast

    17 X 100 pull
    5 on 1:40
    5 on 1:35
    5 on 1:30
    2 swim down on 2:00

    Swim Workouts
  14. Wed, April 8th, 2015

    by , April 8th, 2015 at 09:47 AM (Workout Swimmer)
    My body is so tired this morning! I guess it is because I have become a bit more diligent in getting to the gym, after skipping several days & so now I have some residual soreness. Luckily for me, Grady & Stephanie came this morning, as I usually swim solo on Wednesday.

    600 back/free
    400 kick
    4 x 150 free/back/free @ 2:30
    8 x 100 pull alt 1:30 & 1:45
    4 x 100 breast/free @ 1:50
    4 x 50 sprint/cruise @ 1:00
    200 easy
    300 breast
    300 cooldown
    Total: 3800 LCM
  15. Supposed to be an easy day today

    by , April 8th, 2015 at 07:24 AM (Mixing it up this year)
    I am doing the Fast Metabolism Revolution program right now and training every day is not what I am supposed to do but I am just adding an extra snack or two each day to account for all the yardage I do.

    500 free
    500 free kick w/zoomers
    5x200@3:30 free w/paddles & bouy moderate
    500 free kick w/zoomers moderate
    5x100@1:50 free w/snorkel maintain 6 beat kick went a little fast on these

    Total 3000 yards
    Swim Workouts
  16. Workout 04/07/15: evening

    by , April 7th, 2015 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    Happy to get a swim in tonight after some busy days at work. I joined Johnson at the bowling alley yesterday after school before taking him and a couple of the other exchange students to a local sugar shack to see the process of making syrup. I learned that it used to take 40 gallons of sap to make 1 gallon of syrup, but now it is closer to 47.

    200 swim
    100 kick
    200 pull
    4 x 50 Quarter's Strong
    100 easy
    8 x 50 on 1:10 free, best avg (used snorkel)
    1 x 50 easy
    4 x 50 on 1:10 back, best avg
    1 x 50 easy
    6 x 75 on 1:30 (odd easy, even fast) (did 100s)
    1 x 50 easy
    4 x 25 drag race from mid pool :45
    150 easy (did 250)
    (Masters/Rec/2500yds/60 min)

    This is an old Fort hybrid workout that I like to swim at the start off my taper period, so I inflicted it on the team.

    I had a quiet Easter due to having to work, but I finished an excellent Passion week Bible plan from youversion Bible app. There was a small gathering at my house, but basically turned into a birthday party for two nephews and a niece.

    We now have six official entries in our meet at the end of the month. The coach that generally helps to run the meet is away so others are stepping up to help us. I am guessing that we will have around 25 entries.

    The only other news is that I have started to use myfitnesspal again to help me keep track of calories. Haven't used it in a few years but i need the accountability to help me get to a healthier weight.
    Swim Workouts , Planning
  17. The Effect of Exercise on Glycemic Control in Diabetics

    Type 2 diabetes is a growing problem not only in the United States, but worldwide. A Spanish study published in Nutrición Hospitalaria searched the literature looking for studies on exercise and diabetes. They found that aerobic exercise, resistance exercise, a combination of the two, and high intensity interval training all resulted in improving glycemic control. While the combination of aerobic and resistance offered the most benefit, they found that having a structured format that included a prescribed frequency, volume and intensity was essential. Consistently swimming with a masters swimming club would offer all of these benefits. Swimming on your own will as well, if you're consistent and give yourself a structured workout.
  18. Tuesday, April 7

    by , April 7th, 2015 at 03:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    650 various
    100 fly drills
    4 x 25 shooters w/fins
    50 EZ
    10 x 25
    odds = fly w/fins @ 100 pace
    evens = EZ
    100 EZ
    2 x backstroke starts @ 100 pace to 15m cruise back
    100 EZ
    3 x forward starts, cruise back
    150 EZ
    5 x 50 smooth free
    100 EZ

    Total: 2000


    I would have liked to stay in the water longer. It's the only place I'm not itchy. I'm contemplating an ice bath. Good to zap the lactic acid from the legs and good for the hives. I am just really hoping this goes away by the weekend ... Edit: The ice bath did wonders for my legs and butt! Yay!

    I also spent a half hour stretching and doing my RC exercises.

    Updated April 7th, 2015 at 07:39 PM by The Fortress

    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 04/08/2015

    by , April 7th, 2015 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    3 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 X 50--25 sprint/25 easy-- 1:15
    1 X 100 fast 3:00
    Three rounds, choice.

    1 X 250 4:15
    3 X 100 descend 1:45
    Two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Week 132 - Tuesday

    by , April 7th, 2015 at 08:46 AM (After a long rest)
    My son got the all clear to restart all school activities except PE from children's hospital yesterday which is great however he is still getting headaches and his balance is still not back to normal which is a worry. We met with the school last Friday and they are going to make changes to there policies and procedures as a result of my sons accidents however I felt like it was lip service rather than realizing they screwed up. The PE teacher in particular is an idiot and someone who I just don't like; it's his attitude which comes through. I to,d I thought he was incompetent and he took exception but I reiterated it and made my point very directly. Hopefully this behind us because it's been very stressful to say the least.

    I slept well last night. Today I did the exact same workout as I did in week 112(two and a half weeks out from SPMS).

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter


    400 free with snorkel
    6x50 catchup on :45
    5x100 kick on 1:45
    6x100 free on 1:30
    300 easy

    I am headin to Phoenix this morning and will swim at Mesa tomorrow with Aztimm. Unfortunately pwb is traveling but he hooked me up with coach Paul Smith so I should have fun tomorrow. Thursday is going to be tight due to my return flight but I hope to swim on Thursday also.

    Our pool is is closed due to a water polo tournament on Saturday so need to find an alternative. Maybe the pool is open after the tournament or maybe I will have to join the high school water polo tournament to get water time
    Swim Workouts