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  1. Week 43 - Wednesday

    by , July 24th, 2013 at 11:16 PM (After a long rest)
    Work has been kicking my butt recently and last night I was up late working on a presentation for a customer that was coming in to visit this morning. I had a decent nights sleep but not enough of it. Today's practice was tough and I am still sore from last weekend.

    400 swim with snorkel
    6x50 catchup on 50
    4x200 IM on 3mins
    10x50 on 1min swum 50 over kick, 50 fast
    8x300 alternating swim, pull by 300 on 3.45

    Total4400 meters

    I was in pain nearly the entire 300 set today. Everyone else did a set of 100s while I did 300s and it was mentally tough today, but I made it and I know it will be good for me in the long run. I held 3.35s on the 300s.
    Swim Workouts
  2. July 23-24

    by , July 24th, 2013 at 10:45 PM (The FAF AFAP Digest)
    It has been an incredibly hectic and exhausting few days. That is an understatement. And it was so busy before the move happened with graduation, parties, summer swim, house renovations, etc. I feel like I could sit on the beach and do nothing but read and drink margaritas for a couple weeks. But no rest for the weary yet. I did take a break from unpacking yesterday and headed down to the Mt. Lebanon outdoor pool for a loosen up swim. I met Jenn Michaels, coach of Pitt Masters there. We have kids the same age in the same grade at the same middle school! Tonight, I journeyed to the Sewickley Y to meet up with Jimby. I was too exhausted to do more than a half hearted workout. It maybe awhile before I get back in my AFAP groove. This could be the worst couple training months I can recall for many years. I'm trying not to fret about that too much. And, unfortunately, I really hurt my gimpy right elbow exactly in the spots I had PRP'd. It's very painful, but I haven't had any time to ice. Mr. Fort flew down to NC with Lil Fort today for nationals. I'm leaving on Friday. They are live streaming the meet so I can watch her on line tomorrow am. I hope she's in a decent mental frame of mind to race. This has all been hard on her. Not as much pressure though since she's 12 and racing 13-14 (bc she turns 13 by the end of the year; I wish track followed the swimming rules).

    Tuesday: 2300 with a few fast 25s

    Wednesday: 3000+ with a 100 @ 200 pace and 6 25s @ 100 pace

    Thursday: hope to make it somewhere to swim bc I won't be working out on Friday and Saturday.

    Updated July 24th, 2013 at 11:03 PM by The Fortress

    Swim Workouts
  3. Workout 07/24/13: evening

    by , July 24th, 2013 at 08:57 PM (Maple Syrup with a Side of Chlorine)
    Well, time to get back into the pool I suppose. With the hot weather behind us for a bit, I spent the afternoon helping my wife with the gardens around the house and then mowed the lawn. Got in for a swim before Bible Study tonight:

    400 Fr /w snorkel/200 Bk/200 kick/200 IM drill

    Go two times through:
    - 300 Fr pull with buoy
    - 4 x 50 Quarter's Strong on :45
    - 1 x 50 drill
    - 1 x 50 kick

    50 ez and out
    (Solo/Rec/2250 yds/40 min)

    Nice recovery swim. I tried to work in some long stroke work as well as a little faster stuff. I've been working a lot of extra shifts lately (mostly my own doing, to be able to swim both Kingdom and Peaks this summer), but I'll be happy to get back to a regular schedule. Only one more trip to Rutland next week as they found a replacement , which is a welcomed relief. Although, I did ride the motorcycle last weekend, so I will get paid mileage plus an hour's pay for riding the bike. I like those days!
    Swim Workouts
  4. Wednesday 7/24/13

    Wednesday 7/24

    PM only SCY + Crossfit


    6x (not for time, just smooth, steady, and keep moving)
    30 mountain climbers
    15 rotator cuff extensions @ 2.5 lbs (basically shoulder rehab)
    5 GHD sit-ups

    50 pull-ups
    50 push-press @ 45 lbs (so just the bar)
    50 mountain climbers
    Final time: 4:14

    PM swim:

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

    8x50 @ 1:00 I.M. order
    odd: kick/drill
    even: drill/swim

    4x100 @ 1:20 AE
    8x25 @ :40 V.S.

    4x75 @ 1:10 (44.1, 51.1, 52.0, 53.3)
    4x25 @ :30 (14.0, 13.1, 14.0, 12.6)
    "Broken" 400 I.M. add-up: 4:14.2
    300 EZ

    4x50 @ :50 (27.1, 31.1, 32.5, 26.9)
    "Broken" 200 I.M. add-up: 1:57.6
    400 EZ

    4x50 @ :50 (27.4, 28.4, 28.8, 30.0)<-- damn Crossfit workout killed that last 50!
    "Broken" 200 FL add-up: 1:54.6
    100 EZ

    10x100 @ 1:10 lactate hold (held 1:04/1:05)
    100 EZ

    Total: 4700
    Swim Workouts
  5. 3000-yard wave ride?

    by , July 24th, 2013 at 02:45 PM (Alex's swim journal)
    I intended to do a nice and easy recovery swim at the lake today, maybe get in a little work on breast stroke since I focused more heavily on the other three strokes yesterday.

    The air temps were cool (upper 50s, lower 60s) and the water is cooling off a bit too--probably back in the 70s. The morning was bright with crisp blue sky and puffy white clouds scattered low on the horizon... and a nice cooling breeze, which unfortunately (or fortunately, depending on your take), was kicking up some nice waves and driving them across the lake in regular intervals. This created a nice rolling surface constantly pushing me shoreward from the lap swim area. In one direction it would give me a little extra forward momentum, but coming back I would pay for it.

    Would I rather swim through calm and crystal clear waters? Sure. But I "rolled" with it... thankful for an unexpected opportunity to become stronger and better acclimated to the unpredictable conditions of the open water.

    Here's what I did:

    5 x thru
    200 fr
    100 breast

    4 x thru
    200 fr
    100 drill/recovery (swum as 50 3r/3l one-arm fly, 50 back recovery)

    300 cool-down (fr, br, fr by 100)
  6. Wed July 24th, 2013 LCM Nats are 15 days away

    by , July 24th, 2013 at 02:41 PM (Ande's Swimming Blog)
    Wed July 24th, 2013
    Nats are 15 days away

    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:10
    swam with Jim, Larry & Gull
    Beside Chris, Ned, & Todd

    Lifted yesterday
    Swam: Mon & Tue but not Sat or Sun
    Lifted: Sun, Mon, & Tue

    Warm up
    assigned 900 went 5 or 600

    Main Set

    4 x 100 IM on 1:50 desc
    went 1:11

    assigned 600
    did maybe 10 x 30 (15 M fast 15 easy back)

    assigned: 4 x 200 IM on 3:40 desc
    did: 1 & 2 (drilled fly) skipped #3
    #4 dove cruised easy speed went 2:27

    assigned: 600
    did 6 x 30 (15 m fast 15 easy)

    assigned: 100, 200, 300, 400
    did 10 x 15 fast 15 easy

    assigned: 4 x 50 breathe 4, 3, 2, 1 per 50 or (3, 2, 1, 0)
    did 50 with 3 breaths, 50 with 0 breaths

    100 easy

    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/25/2013

    by , July 24th, 2013 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:50
    3 X 150 2:45
    3 X 250 4:15

    10 X 50 kick 1:20

    8 X 50 choice 1:20
    odd:easy even:fast

    1 X 400 6:40
    4 X 100 1:45
    1 X 300 5:00
    3 X 100 1:45
    1 X 200 3:20
    2 X 100 1:45
    Swim or pull.
    Descend each group of 100's

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Smart & Perhaps Not So Smart

    by , July 24th, 2013 at 09:04 AM (Workout Swimmer)
    Smart, because I slept in yesterday (no weights, no swimming) - a much needed break for my poor labrum strain - feeling much better in that regard. Not so smart, because I started on Crestor about 10 days ago - and I had heard about the myalgia, but didn't realize how it was going to affect me. I'm stopping pronto. We'll have to manage my LDL another way. Could barely make it through 3600 today. Geez.

    500 back/free
    500 Pull
    500 Kick
    100 easy
    3 x 300 breast/free on ?some interval, which I kept fine, I did about 200 of each 300 breast, and 100 of it was freestyle
    100 easy
    4 x 150 Pull on 2:30
    400 free
    100 kick
    And that's all she wrote. Hope the statin leaves my body soon, like before tomorrow morning.
    Total: 3600 LCM
  9. Thank goodness the smell is gone

    by , July 24th, 2013 at 07:32 AM (Mixing it up this year)
    I am greatful that the staff at the pool cleaned up whatever was stinking up the pool deck. That was just too rank... I asked the staff to leave at least one block in my lane for the next week. They are going to try.

    Only 10 more days till my swimcation starts! Need to start looking for a pool I can swim in when we are in Anaheim or I will be swimming in the Best Western Stovall pool with a bungy cord. You do what you have to.

    A slow start today. Did start feeling a little stronger as the practice went on.

    500 free
    500 free kick w/zoomers
    5x200@:15RI free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk
    400 free maintain 6 beat kick w/snorkle
    200 breast kick
    8x50 from block odds free 25m sprints evens choice 15m sprint

    Total 3000 meters
    Swim Workouts
  10. Tuesday, July 23, 2013 6:30-8:00ish pm

    by , July 24th, 2013 at 12:32 AM (Fast Food Makes for Fast Swimming!)

    400 Free
    300 Kick w/ short fins
    200 Free Pull

    8 x 50 Fast w/ short fins @ 2:00
    I did Odds Fly, Evens Free

    400 Free EZ

    4 x 50 Choice @ 2:00 - superspeed turnover to the middle, EZ to the wall
    Did Fly to the middle, EZ Free to the end

    300 Free EZ

    2 x 50 Free @ 3:00 AFAP like you're anchoring a come from behind relay
    I think I went :30 or so on these from a push.

    200 Free EZ

    4 x Dive 50s and walk back around @ coach's sendoff
    Did Fly Sprints to the middle, cruised Free to the wall

    2700 LC Meters

    Went over for a final group sit-down talk w/ coach John, for last minute reminders about rest, nutrition, and mainly hydration. With the 102+ degree days, we have to keep downing fluids. It's gonna be fast and fun this weekend. I've never been to the pool, but that doesn't matter. It has water, and that's about all I need to race!