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  1. Workout 09/24/13: evening

    by , September 24th, 2013 at 09:59 PM (Maple Syrup with a Side of Chlorine)
    Went for another job before exchange student one's soccer game yesterday, 2.17 miles in 28 minutes. Felt a little tightness across my left knee to start, but it eased up and I felt pretty good. Still no major residual leg fatigue or soreness the next day, so my plan is to keep up with jogging every four days.

    Got into the pool tonight after supper for Masters swim. Just me and GregJS again tonight for:

    300 Swim/200 pull/100 kick (did 250 pull)

    12 x 100 on :15 sr (did 15 on 1:30)
    - 75 swim, 25 kick no board

    5 minutes extra here, so we did some pulling with buoy:
    I did 350 (Greg rocked out 300)

    10 x 50 on 1:00
    - 25 Kick/25 swim
    1-6 = FAST
    7-10 = EZ (warmdown)
    (Masters/Rec/3000 yds/60 min)

    It was great to get back into the water tonight. We were cranking along with the main set, and used the extra time to get some pulling in. My plan is to get wet again on Friday and Saturday.
    Swim Workouts
  2. 50s set improving...

    by , September 24th, 2013 at 04:45 PM (Alex's swim journal)
    I was supposed to do a recovery swim yesterday, but didn't leave the office until 8PM and thought I might be better off just adding a day of complete rest after the time trials on Sunday. So yesterday was a scratch and I felt like today needed to be extra difficult. I'm continuing the 50s sets la Rushall this week, but ramping up the number of reps slowly. Last week I did 10 x 50 on each stroke at 200 race-pace on Tuesday and Thursday, with some improvements already by Thursday's session. Today I decided to move up to 12 x 50 at 200 race-pace. Here's how the workout went:

    WU (950):
    400 EZ (alternated 100s fr/pull)
    4 x 100 IM on 2:00 (these felt really slow, but I was also trying to stretch out my stroke)
    3 x 50 on 1:00 (:40-:42)

    MS (3150):
    --12 x 50 fly on 1:10 (mostly :48s in the first half, :49s in the last half; one :50, so I skipped rep 11= 11 x 50 at race pace... last week I only made 9 on target!)
    --200 recovery (mixed bk and fr)
    --12 x 50 bk on 1:10 (started out with :45s, mostly :46-:47, one :48 in the last half, but I never saw :49, so I made all 12)
    --200 recovery
    --12 x 50 br on 1:10 (the first three were right at :50, then I gradually dropped back to a :55 pace... I was hurting toward the end of the set and dropped back to :56 in my last two reps, but went ahead and did them... my turnover has gotten quicker, but my stroke length hasn't gotten any better, so only slight improvements in time for all the extra effort.. my stroke count when I was hitting :53 was 15 per length, when I dropped back to 11-13 I was hitting :55... I still HATE br!
    --200 recovery
    --12 x 50 fr on 1:00 (:36-:38, there may have been a :39 or two in there, but I started and ended at :36, so my avg. was right at :37-:38 pace... 2:28-2:32 for a 200 fr, which is my goal at this point. I'm especially happy with this set given how late it came in the workout! Big improvement over last Tuesday)
    --200 recovery

    CD (400):
    8 x 50 in 400 IMO on 1:00

    TOTAL: 4500 SCY

    Scotty and I were talking afterward and I really think that adding two reps to the set for each stroke every week, it will only be abut a month before we're doing the workout as 20 x 50 on 1:10... at which point, we'll start bringing the rest interval down; maybe to 1:05 for the strokes and :55 for free.
  3. Channeling Chowmi, Tues., Sept. 24

    by , September 24th, 2013 at 04:17 PM (The FAF AFAP Digest)

    RC/scap, 15 min
    core, 15 min
    spin, 40 min


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    10 x 25 shooter w/fins @ :40
    100 EZ

    Main sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    Chowmi Set:
    4 x (50 AFAP from the blocks + 150 EZ) @ 5:00, one of each stroke
    back = 28 high
    breast = 35 flat
    fly = 27 low (terrible breakouts)
    free = 26 low

    I was rolling on the 59+, but I am still pretty darn happy with these times. I am going to have to do more off the blocks breakout work in fly. I think I need to angle upward more quickly than I currently do. I don't seem to sense the water very well.

    100 EZ

    3 x (AFAP broken 100s w/fins + 200 EZ)
    -- back (hold 11-12), IM (11/12/14/12), dolphin kick (11-12s)
    -- I started bonking on these from lack of food and lack of sleep

    Total: 3000


    Not much yardage today, but 650 of it was AFAP.

    Interesting article on Cross Fit. Yep, I agree.

    Updated September 24th, 2013 at 09:08 PM by The Fortress

    Swim Workouts , Spinning , Strength Training and Dryland Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/25/2013

    by , September 24th, 2013 at 02:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 1:05
    1 X 50 swim

    4 X 250 IM 4:30
    #1:100 fly, 2:100 back, 3: 100 breast, 4: 100 free

    4 X 50 descend 1:00
    1 X 200 3:00
    Four rounds freestyle, swim or pull.
    Descend 200's 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. 09.24.13 - Tuesday workout

    by , September 24th, 2013 at 11:03 AM (Pete's swim blog)
    Swam w/ Dave and Carole @ Dublin park.


    600 Warm up

    3 Rounds of (Fly/Bk/Br by round)
    * 12x Stroke/Pull/Kick - 1:15
    * 100 Easy
    Did the bk/pull/bk kick w/o a drag suit.

    4 x 50 Drill - 1:00
    12 x 25 Pull - :30
    12 x 50 - :50, odds kick/stroke; evens free

    200 Cool down

    (4900 Total)
    Swim Workouts
  6. Week 52 - Tuesday

    by , September 24th, 2013 at 08:25 AM (After a long rest)
    It was hard getting up this morning. We had some drama last night with my son related to us finding out he had not turned in some homework and now has detention later this week. That part was fine but his continued refusal to do the makeup homework caused a massive argument between him and my wife. She believes he should do the homework, he believes he has accepted the punishment and as such should not have to do the homework. On one hand I like his logic but on the other he needs to do his homework. We have so much drama over his stubbornness. I don't know where he gets it from. Anyhow back to the swimming, I could have done with an extra hour in bed but powered through and hauled mself out of bed and headed to the pool. Today's workout was tough but I was under instructions to ease off on intensity and just make the times and that's what I did.

    Warm up
    6x200 on 2.45 swum 150 free, 50 back
    10x50 streamline kick with snorkel on 50

    Main set
    8x150 on 1.45
    100 easy
    4x(200 free on 2.15, 4x50 back on 45)

    Warm down
    100 easy

    Total 4700scy

    I ended up getting about 7 seconds rest on the 150s. On the 200s I swam with no equipment on the first two and then put my paddles on the last 2 and focused on long strokes, strong kick and breathing and went 2.08, 2.05, 2.03, 2.01. I had quite a lot left in the tank and resisted the urge to go for it and by the end I actually felt quite good.
    Swim Workouts
  7. Work the 100's a good one for me

    by , September 24th, 2013 at 08:05 AM (Mixing it up this year)
    This was mostly easy but had a great set for me to build up my 100's.

    500 free
    500 free kick w/zoomers

    4 times thru
    100@2:00 Free FAST went 1:20, 1:18, 1:16, 1:15
    200@4:00 Free EZ recovery held 3:09's

    5x100@1:45 free w/paddles & snorkle maintain a 6 beat kick held went 1:28, 1:28, 1:27, 1:26, 1:24
    200 breast kick
    100 free kick
    5x100 free EZ

    Total 3500 yards
    Swim Workouts