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  1. Refreshing morning swim

    Last night I went to my first (indoor) rowing class since summer. I had been wanting to resume these workouts ever since I returned to the city in early March, but I had to wait a bit while a foot injury healed sufficiently that the pushoff from the pedals wasn’t aggravating it. (It’s an old injury, to the joint connecting my big toe to my foot, and I had hurt it again at a trampoline session in late January.) My goal last night was simply to reacquaint myself with rowing form and make it through 45 minutes of class, and I did that. After some warm-up and half- and quarter-rows for form work, we did some power tens (series of 10 strokes fast—my fastest got down to 1:55), then the following set:

    5 x (2 minutes fast, 1 minute easy) [descended these from 2:27 to 2:11)

    2 minute rest / stretch
    At this point I thought the workout was about done. We had 6 minutes left, and we usually spend the last few minutes of class warming down and stretching. But, nope, the instructor decided he wanted to do the above set again. Since we had time for only 2 rounds, we did 3:

    3 x (2 minutes fast, 1 minute easy) [descended from 2:28 to 2:11)

    It was nice to be back rowing—I’m hoping to add this to my weekly schedule on a regular basis.

    This morning I swam at the Y with a friend. The pool was crowded when I got there, and we had to get the duo swimming in the fast lane to agree to circle with us. (Who takes “Would you mind circling?” as an actual question, anyway?) They left after a few laps, though, and we had the lane to ourselves for most of the workout. Here’s what I did:

    750 warmup (400s, 200k, 200 pull)

    4 x 75 FR k/d/s @ 1:30
    4 x 150 FR/BK/FR desc. @ 2:30 [2:15 > 1:58]

    5 x 500s with traveling backstroke
    1st 500 = FR except 1st and 10th 50s are back
    2nd 500 = FR except 2nd and 9th 50s are back
    3rd 500 = FR except 3rd and 8th 50s are back

    250 warmdown + play

    The pool was a good temp this morning—I even got a bit chilled when I was swimming at warmdown pace. Luckily there’s a sauna and steam room at this pool, and I made good use of them post-swim today. Weights this afternoon and ballet class tonight made for a full day of exercise. I'm definitely looking forward to a massage tomorrow!
  2. Workout 04/04/13: evening

    by , April 4th, 2013 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    Well, we were able to get all of the air back into the house, post-audit, so all is well. Our house was built in 1883, so they found areas of improvement, but were impressed with our ability to reduce our oil usage from ~1300 -> 540 gallons per year by putting in the pellet stove. Looking to find more solutions to making the more house energy efficient. Before supper:

    200 Fr/200 Bk/200 IM drill

    5 x through with snorkel:
    - 100 kick on 1:50 (~1:40)
    - 100 FR agility paddles on 1:20 (~1:10)
    - 100 FR pull with buoy on 1:30 (~1:15)

    50 EZ

    5 x 100 on 1:30 (~1:15)
    - 25 FR strong, 50 BK Fast, 25 FR DPS

    50 EZ

    8 x 75 on 1:10
    - odds = no free IM's (~1:02)
    - evens = Dolphin Dive in Deep (~ :55)

    50 EZ
    1 x Noah's Ark pull with buoy
    50 EZ

    2 x (50 from blocks into 100 EZ)
    - FR ~ 25 (huge calf cramp heading into the turn)
    - BR ~

    50 EZ and out
    (Solo/Rec/4250 yds/75 min)

    Apparently I found some motivation yesterday, and the pool conditions helped to keep me going as it was practically empty! Split the lane the whole time, in fact, which is a great bonus. Felt like a good mix and I was happy with the 50 FR at the end, despite the cramp - just tried to swim through it. It probably didn't help that I went from the blocks, as it was a longer practice for me with lots of kicking, and tensing up for the start is likely what did me in.

    I'll be dry through the weekend, but might try to hit the gym. I have restarted some drylands recently, including pushups and core work. Working on flexibility, too. Have a great weekend, everyone!
    Swim Workouts
  3. Week 26 - Thursday PM(traing camp day4)

    by , April 4th, 2013 at 09:00 PM (After a long rest)
    Rereading my workouts this week the word sore has been used a lot. Tonight continued the trend and i was sore, my stomach muscles hurt from this mornings dryland and my shoulders were really stiff. Overall I felt very tired. There was some quality in the middle of this workout but mainly it was long easy stuff. This is my 4th 10-12K day in a row.

    2x500 swim on 6.30 warmup
    16x75 IMs no free on 1.15 holding 1min
    8x(100 drill/swim by 25 on 1.25, 2x50 on 40 holding sub 30)
    6x200 kick with fins working turns with 10 seconds rest
    5x100 easy warm down on 1.30

    Total 5500

    Despite feeling tired I held the 50s at 28-29 seconds.
    Swim Workouts
  4. Thursday, April 4

    by , April 4th, 2013 at 04:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up/Transition:

    650 various
    8 x 50 w/agility paddles
    odds = scull @ 1:10
    evens = free, EVF emphasis @ 1:00
    50 EZ
    2 x (6 x 25 back shooters w/fins @ :30 + 50 EZ)
    -- was happy to make these, the last 25 of each set was a little tough
    -- 6 kicks per 25
    50 EZ
    6 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    2 x (25 AFAP backstroke from the blocks, on the top + 75 EZ
    -- 13s
    50 EZ

    1 x 50 backstroke from the blocks, on the top @ 100 pace
    -- 30 high
    -- I should be able to go a second+ faster than this with a tech suit and tapered
    200 EZ

    4 x (100 AFAP w/fins, broken @ each 25 for :10 + 300 EZ)
    fly, 49+
    back, 48
    breast, 54
    backstroke kick, 48
    -- my legs were just burning on the last one, ouch
    -- I tried breathing every stroke in fly. I'm not certain how much this slows me down, but I might try it in the first 25 of the 100 IM. I always die big time in that event and I think it's partly because I'm UW so much the first 50. I think I'll only take 12 kicks on the backstroke leg instead of the 14-15 that I took last time.

    8 x 50 smooth w/agility paddles @ 1:00
    odds = free
    evens = back
    50 EZ

    Total: 4400


    The pool was lovely, cool, and empty today. Such a nice place to train.

    I was thinking about my knee issue and was wondering whether it was related to the extreme angle iso squats with weights I've been doing. Love these, and they are supposed to build explosive strength. But I think it's taxing on the knee getting up for such a deep position.

    Caffeine: inflammation and timing

    Wide butterfly entry:
    Swim Workouts
  5. Thursday, April 4, 2013

    by , April 4th, 2013 at 04:05 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Cloudy, humidity at 91%

    Warm Up
    Hot shower 10 min
    Dryland band stretches 10 min

    *Set 1*
    4(200 FR on 3:00, 2x100 FR on 1:30, 4x50 on :50)
    *2:52, 1:24, 1:23, 40-39-39-38
    *2:46, 1:22, 1:22, 39-39-38-38
    *2:45, 1:22, 1:22, 40-39-39-38
    *2:44, 1:21, 1:22, 39-38-38-38, right into...

    4x300 FR on 4:40
    *4:15, 4:10, 4:08, 4:06, right into...

    4(3x100 on 1:30, 4x50 on :50)
    *1:23, 1:22, 1:21, 38-38-39-38
    *1:22, 1:22, 1:22, 38-38-38-38
    *1:21, 1:22, 1:21, 38-37-38-37
    *1:21, 1:21, 1:20, 38-37-37-37
    ---200 FR Kick
    ---200 BK

    Warm Down
    1000 FR as steady state swim w/fins-snorkel-agility paddles
    Dryland band stretches 10 min

    Broken 5600 FR swim with no water warm-up to simulate possible race conditions. Intended to do 5000, but for some reason had water in my brain and did four rounds of Set 1 instead of three. I will do the next broken 5000 swim without 50s or on :45, and the 300s on 4:30, either this weekend or next Tuesday.

    Without warmup the first 200 felt like an effort of 2:30 although it was slow at 2:52. Did one OW sighting every other 50. The results today are more a realistic snapshot of my current readiness for a 5K OW swim. If I can hold around a 1:24/100 meter pace for the 5K swim, that would be in the 1 hour-10 minute range, as compared to my 2012 swim of 1 hour-18 minutes.

    The 2013 Miramar Lakes 5K OW course will be a one lap 5K swim versus the three lap loop 2012 swim. As someone who has never raced with jammers, I am not yet convinced they will make any significant difference, but I will certainly wear them on race day for I need all advantages I can get.

    Updated April 4th, 2013 at 05:34 PM by fdtotten

    Swim Workouts
  6. Week 26 - Thursday AM (training camp day 4)

    by , April 4th, 2013 at 02:21 PM (After a long rest)
    Despite having a restless nights sleep last night I felt much better today. Last night I could not get comfortable and kept waking up in weird positions where my muscles ached. My wife said I was swimming in my sleep and started twitching around 2am. I recall I used to do this a lot when I was in college but have avoided this to date in the second go around of swimming. I felt much stronger in the pool today and my energy level was good.

    Warm up
    1000 swim with snorkel concentrating on DPS
    12x100 on 1.30 getting heart rate up

    Main set
    5x100 easy on 1.20, 1x100 on 1.05
    4x100 easy on 1.20, 2x100 on 1.05
    3x100 easy on 1.20, 3x100 on 1.05
    2x100 easy on 1.20, 4x100 on 1.05
    1x100 easy on 1.20, 5x100 on 1.05

    8x75 kick on 1.30

    Warm down
    200 easy

    Total 6000

    I went 1.03s on the 100s which equated to a quick look at the clock, a turn and off again. This was hard but I was glad I made it. The last three were especially hard since I took a big mouthful of water on the last turn of #2, but I was able to get back on it. Unlike the 200s on Tuesday I was able to get into a nice rythm on this set.

    After the swimming I dried off and did a dry land set for about 30 minutes, as follows:

    3x(8 pull ups, 3x1min of situps, 20 overhead medicine ball throws, 20 chest medicine ball throws, 20 medicine throw downs, 4mins on the vasa swim bench)

    Updated April 4th, 2013 at 05:33 PM by StewartACarroll

    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/05/2013

    by , April 4th, 2013 at 02:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #12
    WARM UP:
    3 X 250 4:00

    1 X 600
    Choice, rest :20 @ each 200
    Fins optional

    6 X 50 kick 1:15
    1 X 100 swim

    4 X 50 1:20
    Descend 1-4 #4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    $$$$$$$$$RACE PACE SWIMS$$$$$$$$$$$
    1 X 50 blocks @ 100%
    1 X 100 easy
    1 X 50 blocks @ 100%
    4 X 50 easy warm down

    Swim Workouts
  8. 4|4|13



    1000 WU WFS

    500 Drill WFS

    4 x 25 @ 0:30 hypoxic free WFS

    FK and DK WFS against a stretched elastic band tied off

    500 more of drills

    Feel sore today from working on my car yesterday. Needed another easy day.

    Got home, drank the rest of the (cold) coffee in the pot from the morning. My joints and muscles felt better an hour after. So I took off for a 1 hour dryland session with weights and felt no typical aches and pains. I get back and read the Swimming Science article on Fort's blog about caffeine and the resulting effects on enzymes particularly related to inflammation. Perhaps caffeine does help

    Updated April 4th, 2013 at 08:14 PM by __steve__

  9. Workout 04/04/13: morning

    by , April 4th, 2013 at 11:20 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    2 x (150 Kick/150 Pull with buoy/150 Bk)
    4 x 50 FR on :40
    100 Loosen and out
    (Solo/Rec/1800 yds/45 min)

    Preston's appt in Albany was fine yesterday; had his heart checked out due to some issues while playing basketball and the fact that he has grown so much. I had heart surgery when I was two, so the doctor wanted to get some more specific testing done to be sure. We are relieved.

    Very quick swim this morning. The folks from Efficiency Vermont are here at the house doing an energy audit, which is only $100 due to a promotion that I signed up for at the town voting day last month. Of course, I now pay around $9/month for a charge on my electricity bill to help fund the program, so I am paying for the darn thing anyway. They will be pulling all of the air out of the house shortly, so I will get some hypoxic work here at home.
    Swim Workouts
  10. 04.04.13 - Thursday workout

    by , April 4th, 2013 at 11:11 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. The smooth, fast fly I had going yesterday appears to be gone today. Such is the life of the inconsistent swimmer. It wasn't too bad today though. Had a good 100s on 1:15 set.


    600 Warm up

    8 x 100 Kick - 1:45
    * 2 x free, 2 x fly/br, 2 x br, 2 x bk/br

    4 x 50 Fly - :50, descend
    quick break
    4 x 50 Free - :45, descend
    1:00 Rest
    6 x 100 - 1:15; odds 1st 25 fly, evens free
    100 Easy
    Made 1:10 on #1 and then 1:13 on #2 and #3. When I dropped to 1:10 again on #4, I though I'd turned the corner and started recovering on the non-fly lengths. Alas I was wrong about that and finished the last 2 on 1:13.

    10 x 100 Pull - 1:20
    Good set. Dave was pushing me hard 2 lanes over. Started @ 1:08-1:10 and we quickly dropped to 1:05s. Somewhere around #6, we were down to 1:03s. Last one was 1:01. Not sure I'd have descended down to 1:01 on my own.

    2 x 100 Kick - 1:45
    100 Free - 1:20
    25 fly/75 Free - 1:20
    25 bk/75 pull - 1:20
    25 br/75 pull - 1:20
    100 pull - 1:20
    2 x 100 kick - 1:45

    12 x 25 - :30; odds no breath, evens easy
    :30 rest
    6 x 50 kick w/fins - 1:00; odds down underwater sdk, easy back, evens Fly/Bk/Fr
    :30 rest
    3 x 100 stroke - 1:45 (did fly - 1:20, bk - 1:30, br - 1:26)

    250 Cool down

    (5550 total)
    Swim Workouts
  11. Strong swim today stroke felt good

    by , April 4th, 2013 at 07:36 AM (Mixing it up this year)
    Today was actually more of a stroke work day but turned into a good effort too.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free w/snorkle, strapless paddles & bouy held 1:29's
    5x100@1:45 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk went 1:35, 1:36, 1:35, 1:37, 1:40
    5x100@1:30 free w/paddles & bouy held 1:20's
    500 free kick w/zoomers fast pace lapped 2 swimmers during this

    300 w/snorkle 100 free, 100 free under water recovery, 100 scull drill front & back
    200 free w/snorkle

    Total 3500 yards
    Swim Workouts
  12. Wednesday, April 3, 2013 7:00-8:30pm

    by , April 4th, 2013 at 12:35 AM (Fast Food Makes for Fast Swimming!)
    Assistant coach today


    800 Free
    400 Rev. IM Drill
    400 Rev. IM Kick w/ board

    "Pre-set" (whatever...this sucked):

    "no paddles" (this is all that was wrote)
    200 Pull @ 1:00 rest between each
    300 Swim
    400 Pull
    400 Swim
    300 Pull
    200 Swim

    This was supposed to be all IM, but we did the first 200 Free. She didn't mention that till we had almost finished the first 200. We're not mind readers...c'mon!
    Who does IM PULL?!??!? I said I've never done a fly/IM set pull in my lifetime, and she thought that was strange. "Really?" she asked.

    My shoulder was a bit sore after this, and for good reason. I was already feeling ty prior to practice from basically 3-4 days of being sick after my vacation trip, and today's practice didn't help much.

    Main Set: (at least what was wrote down)
    3 ROunds of:
    • 400 IM @ 7:30
    • 2 x 200 Free @ 2:40
    • 4 x 100 Stroke @ 1:40 (round 1 FLy, round 2 Back, round 3 Breast)

    I did the 400 IM, subbing free for the fly, and the 2 x 200 Free, then got out. I had it with tonight's practice! BS! Had I been in good shape (not taking off 12 days), not sick, and didn't have "newbies" in the lane, it would've been a decent practice tonight, but under the circumstances...

    4200 Yards

    I seriously doubt if anyone finished the set completely...30 minutes more to complete 2800 Yards! I was the fastest one there tonight and I was struggling with it.

    I'm going to take the next 2 days off from the pool and just relax before the meet. THis is a no pressure fun meet for me. Yeah, it's the LMSC Champs, but that doesn't mean anything. I'm basically doing all off events anyway, and our LMSC is all about fun at the meets anyway.