View RSS Feed

All Blog Entries

  1. Week 164 - Saturday

    by , November 21st, 2015 at 07:34 PM (After a long rest)
    My week caught up with me last night and I ended up dosing off sitting in a chair in the living room. I slept well and woke up as the alarm went off this morning. I actually felt good when I woke up.

    I did not know that the life guards changed the pool setup so was surprised to see the pool setup long course this morning. Despite loving long course it's always a hard transition from scy. Today's workout was tough.

    Warm up
    500 free with snorkel
    10x50 drill build by 25 on 1 min
    100 easy
    12x100 at 400 race pace on 2mins
    100 easy
    10x50 catchup with snorkel

    warm down
    200 easy

    i felt pretty good in the warmup but the first 50m felt like the pool was more like 60m long. I felt better after the warmup. The drill/builds I tried getting my heart up so I could get after the 12x100s. The first 100 of the 12x100s I was 1:03 which I felt was to fast but managed to hold 1:04-1:05s on the rest. These were stellar times for me and better than I was doing this summer. The guys in the next lane decided to pace me and ended up doing a 3 man relay. It was sort of comical with them throwing more equipment on by round so that at the end they had fins, snorkels and paddles. I felt a little light headed towards the end of the 12x100s as the burn got worse but the worst was to come in the 50s with snorkel where I went really light headed. I managed to finish the workout with no issue but had to sit at the end of practice for at least 10mins before I felt back to normal. I have not had this feeling in a long long time. Tom ended up forcing me to sip water and eat some trail mix to make sure my blood sugar was up. I am guessing that the intense 100s right into the snorkel probably caused the dizziness but will have to watch for this. Tom spoke to me about making sure I keep my calories up during taper. I seem to have built a small habit of forgetting to eat as I start to rest. I just don't get hungry but I need to eat. Note to self.

    I then went to yoga where I had a really good psoas oriented stretch session which I enjoyed a lot. I then headed back to the pool to coach my kids, which went well, and finished off with a massage I had arranged a couple of weeks ago on the way home. Long day but a good day.
    Categories
    Swim Workouts
  2. Sat Nov 21

    by , November 21st, 2015 at 05:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    100 single arm fly
    50 EZ
    4 x 50 free w/paddles @ 200 pace
    50 EZ

    Main sets:

    8 x 25 burst SDK to 15m + cruise @ 1:00
    100 EZ

    8 x 25 SDK @ 100 pace @ 1:00
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    Total: 2700


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


    Did a pure sprint workout today with lots of rest. I'm glad I didn't go easy today bc I heard that Bethel is having a 60 kid birthday party tomorrow with 0-1 lanes for lap swimming ... I would have hated to have planned a workout there and encountered that ... This was my 6th day in a row of training, so I will definitely go easy or go to yoga tomorrow.
    Categories
    Swim Workouts
  3. Workout 11/21/15: morning

    by , November 21st, 2015 at 03:18 PM (Maple Syrup with a Side of Chlorine)
    Practice with the team this morning ...

    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    2 x
    - 6 x 50 on 1:10 (descend 1-4, maintain pace from #3 on 5 and 6)
    - 100 pull moderate ["no debate"] - did extra 50
    - 50 easy kick
    - 100 for time [rd 1 = :56, rd 2 = :60]

    300 straight through (25 kick/25 swim/25 pull) [extra 100]
    4 x 25 on :40 (easy/fast - did skd's fast)
    200 loosen and out
    (Masters/Rec/2500 yds/70 min)
    ------------------------------------
    Good workout and nice to get some timed (in water start) swims for baseline.
    Categories
    Swim Workouts
  4. Fri Nov 20

    by , November 21st, 2015 at 09:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    8 x 50 w/fins @ :50
    8 x 25 power kick @ :45
    4 x 25 burst SDK + cruise @ :45
    100 EZ

    12 x 25 IM order @ 100 pace @ :45
    1 x 100 EZ

    6 x 50 kick, 25 fast + 25 EZ @ 1:30
    -- we were supposed to do 2/3 fast
    -- cruised in around 35-36 (did backstroke kick)
    1 x 100 EZ

    4 x 100 with some pattern @ 2:30
    -- I did 25 fast + 75 EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- did breast w/fins, 26
    1 x 100 EZ

    Total: 2250



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


    There was no Pitt practice due to a college invitational, so I drove out to Sewy to swim with their team. Practice was only an hour, which suited me fine as I was feeling tired. Despite that, I swam pretty well on the race pace bits. Had dinner with some friends afterward. I am heading to Bethel Park later. I'll see how I feel. May have to shift to recovery mode. Or just go to yoga.

    Updated November 21st, 2015 at 09:54 AM by The Fortress

    Categories
    Swim Workouts
  5. Week 164 - Friday

    by , November 20th, 2015 at 06:11 PM (After a long rest)
    I was really tired this morning and struggled getting up when my alarm went off; very unusual for me. Once I got going again I was fine but I was sore and tired. Today's workout felt labored and I am really looking forward to the start of our taper next week.

    Warm up
    400 free with snorkel
    6x50 catchup on :45 with snorkel

    Main sets
    6x100 kick on 1:40
    100 easy
    16x25 on :35 at 100 race pace with flip turn to feet
    100 easy
    12x25 underwater on back with fins on :30
    8x75 rotating IMs on 1:10
    10 mins vertical dolphin kick as :45 alternating fly, flutter, :15 streamline kick

    Warm down
    200 easy

    I held 1:25s on the kick. I struggled getting going on the 25s at 100 pace but the last 8 was holding :12 with a flip which is really strong for me. The 75s I was :50-:53. The vertical kick sucked royally. Oh I am whooped.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 11/23/2015

    by , November 20th, 2015 at 12:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM or stroke on 2:00
    Rounds 2/4: free on 1:40
    Swim #1: moderate #2 build #3 fast
    Short break after each round

    3 X 50 1:10
    1 X 100 kick 2:30
    Four rounds.
    50's: #1 moderate #2 25 fast/25 easy #3 fast//CHOICE

    WARM DOWN: 4 X 50 easy

    4100Y
    Categories
    Swim Workouts
  7. Thursday 11-19-15

    A little IM work. The main set was written to be all free. I decided to do it IM order.

    200 free
    200 drill/swim by 25
    200 kick easy/fast by 25
    100 pull
    200 pull easy/fast by 25

    Main set
    - Start at 85% and descend to 100%
    - Lots of rest for fast swimming
    4 x 25 @ 60
    50 EZ @ 1:15
    4 x 100 @ 2:00
    200 EZ @ 4:00
    4 x 75 @ 1:30
    150 EZ @ 3:00
    4 x 50 @ 1:15
    100 EZ @ 2:00
    4 x 50 @ 2:00 All sprint
    400 EZ

    3000

    The 75's probably hurt more than they should have. I was very pleased with the last four 50's. Not too bad
    Categories
    Uncategorized
  8. Workout 11/20/15: morning

    by , November 20th, 2015 at 10:14 AM (Maple Syrup with a Side of Chlorine)
    Today marks the start to another staycation, so no work until the 30th Quick swim this morning ...

    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with AK
    - 150 swim with AP
    - 100 pull with buoy

    200 as 25 easy into 25 fast IMO (in traffic)
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    --------------------------------

    Off for a motorcycle ride this afternoon with my neighbor and then some bowling later with the family.
  9. Week 164 - Thursday

    by , November 19th, 2015 at 09:47 PM (After a long rest)
    I was really sore this morning when. I woke up. Today is our last hard day doing drylands.

    5x(1:30 of vasa swim trainer, :30 rest)
    8x(5x(:45 seconds of abs, :15 rest/transition) 1 min between rounds) today we used both weights and 10lb medicine balls. Extended flutter kick, crunches, forearm planks with leg lift, vsits with medicine ball, leg lifts with weights, oblique sit-ups with medicine ball, etc
    2x(3 band exercises)

    with the extra 2 rounds today I ran out of time and only managed a very short 200 Scy swim. I really struggled on the last round of the core work today.
    Categories
    Swim Workouts
  10. Thursday Nov 19

    by , November 19th, 2015 at 05:30 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    twists w/plate on yoga ball, 3 x 15
    straight leg raises, 3 x 15
    supine streamline flutter kicks on bosu, 100
    straight arm dips, 90 x 3 x 15
    face pulls, 50 x 4 x 15
    good mornings, 85 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 15/12/10
    hip abductors, 130 x 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    lunge jumps, 10
    star jumps, 2 x 5
    resisted track start jumps on cable machine, 40 x 2 x 5
    squat jumps w/15 lb DBs, 2 x 5
    altitude drops, 2 x 5


    Swim/SCY/Solo

    1000 EZ


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


    My left shoulder has been bothering me a tad (infraspinatus, teres -- the usual suspects). So I avoided upper body exercises with the exception of the face pulls. At moderate weight, face pulls are a great rehab and strengthening exercise. After I hopped out of the pool, I went straight to my massage. Shoulder already feels better, just a bit sore from the deep tissue. I have to decide when to stop drylands before NE Champs ... probably next Monday ...
  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/20/2015

    by , November 19th, 2015 at 02:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :45
    1 x 100 swim

    4 X 50 1:15 1:00
    4 X 75 1:45 1:30
    4 x 100 2:15 2:00
    Round 1 is stroke or IM--intervals left
    Round 2 is free intervals right
    Descend each group 1-4--#4 is fast!

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  12. Wed Nov 18

    by , November 19th, 2015 at 10:25 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various (did 350)
    8 x 50 kick w/fins @ :50
    8 x 25 power kick @ :45
    6 x 50 w/paddles @ :50
    -- no, did 8 x 25 scull w/paddles
    50 EZ

    Main sets:

    10 x
    1 x 100 IM (fins) @ 1:50
    1 x 50 fast stroke (no fins) @ 1:00
    1 x 50 EZ @ 2:10

    No, no a 1000x times no!

    I did 5 rounds of:
    1 x 100 backstroke kick w/fins @ 200 pace @ 1:50 (avg 1:01s)
    1 x 50 fast breast w/fins @ 1:00 (28-29)
    1 x 50 EZ @ 2:10

    Then I moved to the back of the line and did 1 round that was all EZ and then 4 rounds of:
    1 x 25 fast backstroke + 1 x 25 EZ @ 1:50
    1 x 25 fast backstroke + 1 x 25 EZ @ 1:00
    -- did 50 EZ a couple times otherwise sat on the wall
    -- backstrokes were all 13 high-14 flat
    -- these were approx 95%, too hard to go 100% amidst all the waves

    200 EZ

    4 x 25 fast @ :45
    -- 2 back, 2 breast
    -- too tired to do anymore
    50 EZ

    Total: 3250


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


    It was another sprinter's credo/axiom night. I can't even imagine doing 10 x 100 IMs ... My lanemates were trying to cajole/shame me into doing more than 5 rounds, but I am immune to peer pressure. And besides, I did an IM workout yesterday. Off the gym shortly, and then a massage.
    Categories
    Swim Workouts
  13. Wed November 18th

    200 w/snorkel and bouy
    200
    --kick/drill/scull/swim by 25
    4 x 25 IM order 15 yards under water/10 swim

    4 x 200 @ 2:50 with fins descend
    --25 sprint kick/150 strong swim/25 sprint kick

    4 times through
    200 back with paddles @ 3:15
    3 x 50 build @ 60 (fly/back/breast)
    6 x 25 sprint @ 40 (fl/bk/br/fr/bk/br)
    Rest 30 between round

    10 x 50 @ 50
    --25 sprint/25 easy

    200 warm down

    4000

    I've been swimming but not blogging. This was my kind of workout. I guess I lack the mental toughness to grind out long sets such as 16 x 100, 10 x 200 etc.
    Categories
    Uncategorized
  14. 11|18|15 drylands and SCM

    by , November 18th, 2015 at 11:11 PM (Blog)
    Yesterday

    Yoga for swimmers core 22min (did about 90% of it)
    Yoga for swimmers legs 18 min (did about all of it)


    SCM today

    500 drill

    20 x 13.8M fr turn drill on 0:30 (6.9 M section from push, 1.5 strokes, turn, and UWDK)
    • 7 - 8's

    500 drill with fins

    500 drill without

    25 AFAP flutter kick
    • 18

    10 x 25 on 1:00 lung buster fr with long stroke
    • one was 16 (and some) taking 12 strokes, the rest were slower or had more strokes

    Hard kicking against wall
    • about 6 x 5 seconds with 5 seconds rest
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/19/2015

    by , November 18th, 2015 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:20
    1 X 50 1:00
    4 X 25--up tempo-- :40 #4 on 1:00
    Four rounds.
    Round 1 fly, 2 back,3 breast--4 free

    15 X 100 pull
    5 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  16. Week 164 - Wednesday

    by , November 18th, 2015 at 08:46 AM (After a long rest)
    Today is my sons birthday. Its so hard to believe he is now 15. Where did that time go. I am very proud of him and he is a great kid. Unlike his sister who always tries to fit in, my son is his own man and we try to encourage him to continue to be himself. For his birthday he asked for a smoker. He loves cooking and recently has acquired a taste for smoked food. He plans on trying to smoke salmon and turkey this weekend. We plan on having a nice quiet birthday dinner tonight which he has asked if he can cook.

    Today I woke up a little tired and my stomach, arms and legs hurt from yesterdays workout. Once I got going I was fine but the first few steps were a little stiff this morning. Todays workout was brutal brutal brutal, but I see the light at the end of the tunnel with just a hand full of hard workouts before we start to taper for real next week.

    Warm up
    400 free with snorkel
    6x50 catchup with snorkel on :45

    Main sets
    6x100 IM on 1:30
    100 easy
    16x50 on :55 at 200 race pace
    100 easy
    8x100 backstroke kick with fins on 1:15
    100 easy
    3x(200 free on 2:10, 2x50 back on :40)

    Warm down
    200 easy

    I was holding 1:09s on the IMs but felt tired. On the 16x50s I held the most consistent :26s I have done on this set. I was fine through 10 but the last 6 hurt really bad. On the back kick with fins I held 1mins. I was not expecting the 200s on 2:10 but sucked it up and went for it and ended up holding 1:59,1:58,2:01 by round. I tried using the 50s as active recovery but came in on :38s so these were touch and go. I was whooped after the first 200, dug really deep on #2 and had nothing to give on the last round, but still tried my hardest. I am really tired!
    Categories
    Swim Workouts
  17. Workout 11/17/15: morning

    by , November 17th, 2015 at 08:23 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend but it ended on a great note as Preston celebrated his 18th birthday. Had a small get together after I returned home after work that Lena put on. A fun afternoon. Also, Preston wad accepted to his first choice college, Cleveland State University. Hopefully I'll be able to swim their main pool on a future trip

    200 free/200 back/200 im drill
    600 shark swim
    100 easy
    Broken 1000 on 1:30 base
    100 loosen and out
    (Solo/Rec/2400 yds/40 min)
    ------------------------------------------
    Categories
    Swim Workouts
  18. Tuesday Nov 17

    by , November 17th, 2015 at 03:51 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill

    Warm up:


    400 various
    8 x 25 power kick @ :45
    100 EZ

    Main sets:

    3 rounds w/fins
    12 x 25, 3 x IM order @ 100 pace @ :45
    1 x 50 EZ

    100 EZ

    6 x
    1 x 25 AFAP kick
    1 x 75 EZ
    1 x 50 scull

    Total: 2750


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


    Good grief, I was sore and tired from the double yesterday. I was reminded of what Stewart said the other day: it takes forever to rest but no time at all to become fatigued. I was very glad that Bill was there today to do the IM/100 pace set with me. It was harder than it looked! Bill (who has been giving me breaststroke tips) encouraged me do the breaststroke legs with a flutter kick instead of dolphin kick. I can see the benefit of doing that -- it helps me move forward more and avoid too much undulation. But it is more exhausting than breast with dolphin kick.

    Tonight is Lil Fort's fall sport recognition night where she will receive her first varsity letter. She says after years of being dragged to her siblings' events, she is happy to have one of her own!
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2015

    by , November 17th, 2015 at 12:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 2 3:30
    3 X 100 1:50
    1 X 50 fast 1:15
    Two rounds

    1 X 50 easy 1:15
    1 X 50 build 1:15
    1 X 100 fast 2:15
    Four rounds

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 X 100 swim

    1 X 200 3:20
    3 X 100 1:40
    Three rounds--swim or pull.
    Descend 200's 1-3
    Swim each round of 100's faster

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  20. Monday Double Nov 16

    by , November 17th, 2015 at 10:15 AM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    power wheel roll outs, 3 x 15
    TRX pike ups, 3 x 10
    rope: power slams, 2 x 10
    rope: alternating wave, 25
    toe taps on box, 2 x 25
    lunge jumps, 10
    standing broad jumps, 2 x 5
    knee tuck jumps, 5
    explosive fly pulls, 20 x 3 x 5
    extreme angle goblet squats on stacked steps, 50 x 4 x 5
    kneeling ab crunches, 160 x 3 x 8
    straight arm dips, 90 x 3 x 15
    hip abductors, 130 x 3 x 5
    face pulls, 60 x 4 x 12
    explosive leg extensions, 105 x 3 x 15

    15 minutes of yoga & stretching


    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    400 kick w/fins
    400 pull (no, did 5 x 50 of various drills, shooters, etc)
    8 x 25 power kick @ :40
    -- odds = back, evens = belly
    4 x 50 w/paddles & breathing pattern @ :55
    -- no, I did 3 x 50 EZ


    Main sets:

    10 x 100 free @ 1:30, long & smooth
    -- I did 10 x 50 backstroke kick w/fins going: 2 fast + 2 EZ + 2 fast + 2 EZ + 2 fast + 2 EZ + 1 fast
    -- I was going 24 mid-25 low on the 7 fast ones
    1 x 100 EZ

    8 x 100 free @ 1:40, beat time in previous set
    -- I did 8 x 50 done as 25 fast breast + 25 EZ
    -- I was holding 16s, pretty good for me from a push on this interval
    1 x 100 EZ

    4 x 100 free @ 1:50, beat time in previous set
    -- I did 4 x 50 done as 25 fast backstroke + 25 EZ
    -- went 14s
    1 x 100 EZ

    6 x 25 w/fins @ :45
    odds = power kick or shooter (no, I did them easy)
    evens = AFAP (did fly went 10s)
    1 x 100 EZ

    Total: 3000



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


    I ended up taking Sunday off. I spent the day with some friends having brunch and going on a hike, then had dinner with some other friends that night. Got back really late. Having goofed off on Sunday, I had to do a double yesterday. I was hesitant about going to Pitt on distance night. But I found out the workout in advance and realized that I could easily convert it to a sprint workout by slicing all the short rest 100s in half. I thought my times were a little faster than usual, maybe benefiting from the few days of rest. I'm going to head out to Sewickley in awhile.

    I booked my flight and signed up for NE Champs:

    5 Women 200 SCM Free 3:00.00 12/12/2015
    11 Women 100 SCM Back 1:11.50 12/12/2015
    17 Women 50 SCM Breast 0:37.30 12/12/2015
    35 Women 100 SCM IM 1:12.50 12/13/2015
    39 Women 50 SCM Free 0:28.47 12/13/2015
    45 Women 100 SCM Fly 1:40.00 12/13/2015
    47 Women 50 SCM Back 0:31.06 12/13/2015

    I'll do a 50 free split request in the 200 free. I signed up for the 50 free the next day just in case I botch a turn again. On Sunday, I'm not sure if I will do a split request in the 100 fly or do the 50 back. Can't do both; still somewhat irked that the fly and back sprints are back to back on both days. I won't have as much rest as I'd like before the 50 breast either. But it will be fun and I will enjoy doing the mixed relays with Stewart and his team.

    I also ordered the new Jaked J Rush to try it for sizing. Women's suits are difficult. Speedo suits fit me well but have poor compression in the legs. And the newer Speedo suits are extremely thin and fragile. In general, Arena suits are too big on top but provide great compression and seem to fit shorter women better. But I hated the Arena Flex and won't wear it again. Hopefully, this suit will do the trick.

    Updated November 17th, 2015 at 10:32 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts