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  1. Sarasota Y Sharks Masters 5:30 AM Workout 05/09/2016

    by , May 6th, 2016 at 12:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 250 4:15

    10 X 100
    odd: free 2:00
    even: stroke 2:15

    8 X 50 kick 1:20

    1 X 400 6:40
    4 X 100 1:40
    1 X 300 5:00
    3 X 100 1:35
    1 X 200 3:20
    2 X 100 1:30
    PULL

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  2. Week 188 - Friday

    by , May 6th, 2016 at 09:00 AM (After a long rest)
    I had a massage last night! I was not sore before I went but it was a very painful 90 minutes. I seem to get knots in my back and shoulders pretty easily and actually was sore here during nationals. My masseuse worked my right side very hard. I know I will benefit from this as I have done previously but there were several times last night where I had tears in my eyes. I hydrated a lot after the massage and expected to be up and down to the bathroom all night. This did not prove to be the case and I woke just as the alarm was due to go off feeling sore but more rested than I have been all week. Today's both my kids came to the pool with me. My son lifted while my daughter and I swam, with my daughter and I an adjacent lanes for most of the workout.

    Warm up
    700 done as 7x 50 free, 25 back, 25 fly
    8x50 streamline kick on :50

    main sets
    6x200 free with snorkel descend 1-3,4-6 on 3:15
    2x4x50 IMO drill/swim by 25 on 1min
    3x3x100 free with snorkel #1 on 1:20, #2 on 1:10, #3 on 1min

    warm down
    200 free

    i felt good today. The 200s were on an easy interval and I was going 2:09,2:04,1:59,2:09,2:04 and 1:54. The last one Tom told the kids that if they beat me they could get out. I was not having any of that and threw down a much faster 200(the next fastest boy was 2:03). On the 100s I felt awesome and was holding 1:03s on the easier intervals and the. :57/:58s on the 1min interval. Again I felt really good. I hope this is an indicator that all my breathing challenges are well and true lily behind me. After practice we had our normal team breakfast and both my kids joined us. Fun, fun, fun!!!
    Categories
    Swim Workouts
  3. Week 188 - Thursday

    by , May 5th, 2016 at 10:38 PM (After a long rest)
    I was once again tired when I woke up this morning but gradually I am catching up on my sleep from monday. I added one extra round of abs today. Next week I will add the power roller back into the mix. Today I did one exercise per round with the medicine ball.

    15 minutes on stationary bike

    2x(shoulder band exercises)
    4x(5x:45 second ab exercises with :15 second transition) and 1min between rounds.

    swim LCM

    400 free with snorkel
    6x50 catchup on :50
    400 easy

    I swam very easy today!
    Categories
    Swim Workouts
  4. Tues-Thur May 3-5

    by , May 5th, 2016 at 07:14 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Sewy

    Don't remember exactly what I did anymore but the main sets were:

    8 rounds:
    4 x 25 IM order @ :30
    1 x 50 EZ @ 1:30-2:00

    10 x 25 AFAP futter kck @ 1:00

    Total: 3100



    Wed: off



    Thursday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull

    Main sets:

    8 x 50 burst + cruise
    100 EZ

    20 x 25 @ 100 pace @ :25 rest
    -- done as 4 x 5 x 25 M order
    200 EZ

    20 x 25 breast @ 100 pace @ :25 rest
    200 EZ

    20 x 25 @ 100 pace @ :25 rest
    -- done as 4 x 5 x 25 IM order
    200 EZ

    Total: 3300


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


    I was bummed that the pace clock at LA Fitness was broken again. I just counted to 25 myself between 25s on the 100 pace stuff. I used fins during the 100 pace stuff today. My left shoulder is bothering me. I sleep on my left side and have very fitful sleep as of late. Still coughing and ears hurt too. Hopefully, this will all subside.

    Updated May 5th, 2016 at 07:25 PM by The Fortress

    Categories
    Swim Workouts
  5. 5|5|16 LCM

    About 1000 M easy fr, bk, and drills with fins, with snorkel most of the time

    3 x 100 well rested with fins
    • 50 easy sprint NB (29's) / 50 easy kick on back

    2 x 50 fr without fins easy sprint, taking one breath

    4 x 50 fr with fins
    • 18 M AFAP from a shooter / 32 M easy



    Slept on couch last night. Didn't rest well. My neck hurts. But I had a very pleasant swim today.


    Drylands:

    Weights - every muscle group worked at about 85%




    Car:

    It's not the fuel pump. I hooked up a 9VDC battery to the pump and it worked. I believe it may be the alternator. First, it has 240,000 miles. Second, engine actually runs when jumped from another car but as soon as the cables are disconnected, it dies.

    About the car, Thursday morning, 1 hour before I left for Nationals it died while my wife was driving. I had to pick her up and push the car up a small hill in a parking lot for a tow truck. I was so worried about my legs. I can't say if it had an impact or not, but I did exert 100% force pushing it. I am thankful however, it happened while I was still home. Will be looking for a reasonable replacement car this summer.


    Miss them already
    Click image for larger version. 

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    Updated May 5th, 2016 at 10:01 PM by __steve__

    Categories
    Uncategorized