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  1. Monday, June 18

    by , June 18th, 2012 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters on back w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    3 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    round 1 = dolphin kick on belly, 10/12/14/16/18 kicks fast + cruise
    round 2 = breast, 4/5/6/7/8 strokes fast
    round 3 = dolphin kick on back, 10/12/14/16/21 kicks fast
    -- did a 25 AFAP on the last one, high 8-9 flat
    50 EZ between rounds
    -- had a mini break in there to commiserate with another masters swimmer b/c a noodler was complaining about splashing
    -- wanted to do one round free but my shoulder hurt

    25 EZ

    1 x 50 fast backstroke @ 90%/100 pace from blocks, rolling start
    -- 29 high 30 flat
    -- was pissed at myself that I spaced out and only did 14 SDK on the second 25
    200 EZ

    1 x 50 AFAP backstroke from the blocks, rolling start
    -- 28 high-29 flat
    175 EZ

    1 x 50 AFAP dolphin kick w/board & fins
    -- 24 high
    200 EZ

    Total: 2950

    30 minutes RC/scapula exercises


    ++++++++++++++++++++++++++++

    I took the main sets from Workout #5 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20856"]U.S. Masters Swimming Discussion Forums[/ame]. I'll do #2 tomorrow and either #1 or #3 on Wednesday.

    I'm rather annoyed that my shoulder feels worse the last couple days than after PRP last week. (Banging head against wall.) I feel like I can't miss even one day of RC exercises without consequences. I also slept on my shoulder and tossed some last night, never helpful, and maybe why it hurts.

    I've been so busy lately that I didn't really realize it was taper time until I had to post the HIT workouts. With this workout down, only 17 days to go!

    Updated June 18th, 2012 at 11:45 PM by The Fortress

    Categories
    Swim Workouts
  2. It's Taper Time!!

    by , June 18th, 2012 at 02:28 PM (A comfort swimmer's guide to easy swimming)
    Monday, 6/18/12

    SCM, Solo

    18 days to Nationals! Started taper this morning!

    Warm up (1150)
    400 choice - did 100 free/100 back...
    6 x (25 drill + 25 kick)/1:15
    - for drills I did 2 free, 2 fly, 2 back
    6 x (25 UW SDKs with fins + 25 ez kick or free)/1:15
    - with zoomers, kicked 20 SDK underwater then dolphin on surface to wall, swim free back
    2 x 50 DPS back w/paddles/1:00 - with catch paddles
    50 EZ

    Main Set (1425)
    6 x 50 burst + cruise back/1:15 ( work on spin out at breakout)
    - all back, 12 SDK to breakout, 45-50 on these
    100 smooth

    1 x 25 AFAP from blocks, focus on breakout
    - fly, time was 16Ī
    100 EZ

    2 x 100 broken AFAP with fins (zoomers)/7:00; break :15 @ 50
    - went 1:10, 1:09
    200 ez after each one

    1 x 100 broken back (no fins) off blocks
    ----break :15 @ 50, then :15 at 75
    - went 1:20

    200 ez

    Total: 2575 meters
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout -06/19/12

    by , June 18th, 2012 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    2 X 250 4:15
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100swim

    8 X 100 2:00
    Pull free or swim IM

    2 X 200 Broken @ race pace 7:00
    #1: Broken :10 @ 100
    #2: Broken :10 @ each 50
    1 X 100 easy swim -

    3 X {start-turn-finish drill

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  4. Boy my arms are tired today - 06/18/12

    by , June 18th, 2012 at 11:01 AM (Workout Swimmer)
    Boy my arms are tired today. The last set nearly killed me off - I was not able to keep up the pace like I wanted too - a nasty reminder that I've let myself slack off too many days & am now not in any shape at all.

    600 back/free
    4 x 150 Pull with snorkle (which nearly drowned me)
    6 x 100 stroke/free on 1:50 (breast/free on first 3, back/free on last 3)
    12 x 50 kick on 1:10 (w/zoomers)
    300 drill/swim by 50's, choice of stroke
    Two Demont sets:
    400, 300, 200, 100 on 1:40 base (catching time at the 300, 200, & 100) making the second set faster than the first
    200 easy

    Total: 4900LCM
    Categories
    Uncategorized
  5. Mon June 18th 2012

    by , June 18th, 2012 at 10:51 AM (Ande's Swimming Blog)
    Fri June 15th 2012

    Sat swam LCM
    Sun did not train

    Nats are 2 weeks & 4 days away
    Entered: 2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:03
    swam with Larry Jim, Whitney,
    Beside Mike, Ned, Tyler todd &

    Warm Up (LCM)
    10 min sw, 8 min pull, 6 min kick


    Main Set (LCM)

    10 x 100 on 1:30
    held 1:15's & 16's

    400

    8 x 100 on 1:30
    held 1:15's & 14's

    400

    6 x 100 on 1:25
    held 1:15's & 16's

    4 x 100 on 1:30 DPS

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE
    Days Till


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  6. 06.18.12 - Monday workout #13

    by , June 18th, 2012 at 10:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. I played soccer last night leaving my back in a wreck. Had a lot of fun but I'm getting to where I need to evaluate whether or not the pain the next day is worth it. Complaining aside, I limped in to the pool to see if I could straighten it back out. I'm feeling much better after a good workout.

    SCY

    400 Warm up

    200 Free - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    100 Easy
    Dave and I pushed the Free pretty hard (2:22 I think). We kept the IMs on about 1:20 but eventually I faded and fell back to 1:25s.

    200 IM - 3:00 (2:48)
    7 x (100 Free + convert 25 kick/75 free -> 100 IM Kick -> 25 Kick/75 free: 200 total)
    200 IM - 3:00 (2:50)
    Break

    10 times through:
    * 100 Hard - 1:10
    * 50 Easy - 1:10
    On #4, my right calf cramped up badly. I usually don't get calf cramps while swimming. Usually it is my foot that has problems. Switched to pull to alleviate my calf issue. Held 1:02s. Made 1:00 on the last two.

    No cool down - went over time and got kicked out to make room for the age groupers practice.

    (4650 Total)
    Categories
    Swim Workouts
  7. time for TAPER!!!! YEAH!!!!

    by , June 18th, 2012 at 08:47 AM (Mixing it up this year)
    I ended up scrtaching my events on Saturday but did swim Sunday. The 100 back was a bust but I had fun doing it and learned alot from watching some great swimmers.

    I have found the last few days my quads and hamstrings have been cramping some. Need to use the compex recovery setting more.

    Was very slow today but was able to match my last 50 free meet time untapered so I guess that is good.

    400 free
    6x(25 torque drill + 26 kick w/paddles as board)@:30RI
    6x(15m UW SDKs w/zoomers + 25 EZ free)@:30RI
    2x50@1:30 DPS free w/paddles 35 strokes per 50
    100 EZ

    6x50@1:15 burst + cruise
    100 smooth

    50 AFAP from block free went :37
    150 EZ

    50 AFAP from block fly went :47
    150 EZ

    500 EZ drill/kick/EZ

    Total 2400 meters
    Categories
    Uncategorized
  8. Sunday June 17th - PM Weights

    Chin-ups
    Body weight (165 lb.) + 10 lb., 10 sets of 3

    Dumbell shoulder press
    10 @ 25 lb.
    10 @ 25 lb.
    10 @ 25 lb.

    Standing barbell press
    10 @ 50 lb.
    10 @ 60 lb.
    8 @ 60 lb.

    Planks
    Front 1:00
    Left and Right side :45

    Box jumps
    2 sets of 10
  9. Sunday June 17th - Swim

    At home with Susan.

    Warm-up (1600)
    2 x
    * 4 x 100 free @ 1:50, 1:40 by set
    * 4 X 50 drill, IM order
    * 4 X 50 kick, IM order

    Set I (2400 set / 4000 total)
    2 x
    * 400 pull on 6:00 (went 5:10, 4:52)
    * 3 x 200 free on 2:55
    * 4 x 50s stroke on :55

    Wrap-up (200 set / 4200 total)
    200 easy

    ** 4200 **

    ************************************

    I stayed up until 1:30 this morning watching a silly show with my daughter, so I wasn't pleased when I didn't go back to sleep after my wife's alarm went off at 6:30. Susan and I had already planned to swim at 9:00, so I dragged myself out of the house and swam but I was never able to get into this workout .
    Categories
    Swim Workouts
  10. Saturday June 16th - Swim

    At home with Susan and Richard.

    Warm-up (1200)
    200 swim
    3 x 100 @ 1:50 50 catchup / 50 swim
    3 x 100 @ 1:45 25 catchup / 75 swim
    3 x 100 @ 1:35 swim DPS

    Set I (2300 set / 3500 total)
    4 x 25 @ :30 free drill
    4 x 100 @ 1:35 DPS free, work turns and streamline
    4 x 25 @ :30 stroke drill
    4 x 75 @ 1:15 drop-out IM
    4 x 25 @ :45 no-breather
    4 x 50 @ 1:00 kick, 25 fast + 25 easy

    500 pull with buoy and paddles
    2 x 100 @ 1:30
    2 x 100 @ 1:25
    2 x 100 @ 1:20

    Wrap-up (500 set / 4000 total)
    6 x 50 hypoxic @ :30 sec rest
    200 easy

    ** 4000 yards **


    ************************************

    It was a beautiful, sunny Saturday morning and the pool was surprisingly full. People kept stopping by to chat, so this workout took forever. I originally planned for the "4 x ..." pieces to repeat twice, but it was getting late so we bagged that and improvised the 500 and 100s.
    Categories
    Swim Workouts
  11. Sunday, June 17

    by , June 17th, 2012 at 10:36 PM (The FAF AFAP Digest)
    Gym:

    RC exercises, 25 min

    -- Skipped these for 2 days and my shoulder could feel it. Grr.

    Stretching/Yoga, 35 min


    +++++++++++++++++++++++++++++

    That was it. That was absolutely all I could squeeze in this action packed weekend. Don't feel rested though, the opposite actually from lack of sleep. The weekend was all about Lil Fort (track champs and soccer tournament) and Mr. Fort (father's day). Lil Fort ran 2 PRs, grabbed a gold medal in the 3000 and qualified for Nationals in late July. She has a lot of endurance for someone who doesn't really train. I guess that's the way it should be at her age.

    No rest for the weary. Our 6 week summer league season starts in earnest tomorrow with our first meet. However, it will be a quieter week around the house with Teen Fort shipped off to rowing camp in Boston.
    Categories
    Uncategorized
  12. Rowing workout

    Today I did a rowing workout at the Y with Mr. Addict. It was my first row since before the Arizona lake swims back in early May, and my goal was to get in some decent work while easing myself back into erging. I chose a 1/2/3/4/3/2/1 pyramid (numbers are minutes of hard rowing), with 2 minutes of rest/easy rowing between each piece, with the goal of starting out relatively easy and descending my pace throughout the entire set. Hereís how it turned out:

    10-minute warmup (easy rowing, drills, 3 x power 10s (ie 10-strokes-of-harder rowing) at increasing stroke rates)

    Stretch + input workout in monitor

    1:00 hard row [maintained 2:33/500m pace, 28 spm]
    2:00 active rest
    2:00 hard row [2:25.9 avg, 26 spm]
    2:00 active rest
    3:00 hard row [2:19.9 avg, 27 spm]
    2:00 active rest
    4:00 hard row [2:16.9 avg, 27 spm]
    2:00 active rest
    3:00 hard row [2:13.7 avg., 27 spm]
    2:00 active rest
    2:00 hard row [2:09.3 avg., 29 spm]
    2:00 active rest
    1:00 hard row [2:00.9 avg, 29 spm]
    2:00 active rest

    One thing I like about rowing workouts is that itís easy to do them with others even when abilities are pretty far apart. Mr. Addict and I were able to sit side by side on the rowing machines, and stroke in synch with each other for the entire workout, even though heís a much stronger rower than I am. We also approached the workout very differently, even though we were doing the same work and rest intervals. He chose to keep his speed for each piece relatively even, with the goal making the on-the-way-down pieces slightly faster than their earlier counterparts, all while keeping them all under 1:54. (He managed the latter, but just barely missed on the former, going 1:49.8, 1:53.4, 1:53.6, 1:53.9, 1:53.7, 1:52.7, 1:49.0). I felt like a bit of a slacker in comparison! But I achieved what I wanted to today, and am happy to get the rowing reestablished as part of my workout routine.

    Afterwards I did some light weights and stretching. Now off to enjoy the rest of a beautiful summer afternoon in the city!
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    Uncategorized
  13. Early weekend workouts

    by , June 17th, 2012 at 02:04 PM (Elise's Fitness Fun)
    Got my run in on Friday evening. Did 3 miles straight running at a 9:16 per mile pace. Followed run with a 15 minute walk.

    Saturday morning, got up early and did a swim at the club pool before it opened. Workout was as follows:

    300 free
    200 dolphin kick with board

    300 back
    200 breast kick with board

    300 free
    200 dolphin kick with board

    3 x 100 fly - 3 rt/3 lt/3 full
    200 breast kick with board

    2000 SCM
    Categories
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  14. Happy beach swim

    I had a beautiful swim at the beach todayóI did a 5K loop in some nice rolling swells. The water was very clear, and the sky brilliant blue and spotted with clouds. It was a perfect beach day, with moderate crowds out enjoying the sunny mid-70s day. Itís nice to swim by and see all the umbrellas dotting the sand--such a change from the deserted beach of the off-season.

    After my loop I got out a bit, chatted and drank some juice, then hopped back in for an additional little swim to the white building and back. Afterwards I floated in the water and looked up at the clouds for a while before getting out. It was very blissy.

    I have a busy few weeks coming up. My next swim, on June 26, is the 2nd stage of the 8 Bridges Hudson River Swim, 19.8 miles from the Kingston-Rhinecliff Bridge to the Mid-Hudson Bridge in Poughkeepsie. Itís a meandering, bucolic stretch of the river, and with the current assist I expect it to take around 6Ĺ to 7 hours. A week and a half later, on July 7, Iíll be doing the 10-mile Kingdom Swim in Lake Memphremagog, in northern Vermont. Both swims should be fun experiences in gorgeous settings; they will also be excellent chances to practice feedings for my final swim of the summer, a 20-mile Plymouth-to-Provincetown attempt in late August.

    In addition to my own upcoming swims, Iíll be crewing for MIMS for my friend John this coming Saturday, and volunteering for stages 4 and 7 of 8 Bridges. That will make for a lot of time in and on the water over the next 3 weeks! Should be some fun and busy days.

    Todayís trip to the beach was my first swimming since last weekend. I had been going through a rough patch with my training, feeling slow and frustrated in the pool, so I took advantage of a trip to Alabama this past week to take a mini-vacation from the water. Iím hoping the little break will help re-set my body and my expectations, and help get my ratio of fun-to-frustration back to its usual happy levels. So far it seems to have workedóI felt good at the beach today, and was just able to enjoy the experience of stroking along steadily on such a beautiful day. Looking forward to doing a lot more of that over the next few weeks!
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  15. Saturday June 15 - Long Course Swim

    Swam at the Huntsville Natatorium with Peter and Dave and the Huntsville swimmers (Mary, Sally, Brandon, and Bob). i am still getting used to long course - this is only the seventh or eighth time I have ever swam meters.

    Didn't swim Thursday or Friday (got up Friday and got dressed to swim then went back to bed - still tired). Felt better today so maybe I'm recovering. Still I didn't really push anything hard.

    Brook, the coach, always mixes up sets.

    200 free
    300 kick
    2x100 free
    200 -free 1st and last 50, back in the middle
    300 free
    400 - free with back in the middle
    4x100 free pull
    4x50 Free 1&4, back 2&3
    200 free
    100 kick
    300 back in the middle
    200 free
    200 free pull
    4x100 pull alternating back/free
    2x100 free
    4x100 pull alt. free/back
    100 free

    4300 meters
    80 minutes
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  16. 06.16.12 - Saturday workout

    by , June 16th, 2012 at 09:47 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Brandon and Mary next to Sally, Bob and Bob at the HSV Nat. Long course setup today.

    LCM

    800 IM Easy warm up

    50 Free
    100 IM (change strokes at midpoint in pool)
    150 Free
    200 IM
    4 x 100 Kick

    100 Free
    200 IM
    300 Free
    400 IM
    4 x 100 Pull

    4 x 50 IM Order
    200 Free easy
    200 Kick
    4 x 50 Reverse IM Order
    200 Free easy
    200 Pull

    200 Cool down

    (4500m Total)
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  17. Friday 6/15/12

    Friday 6/15

    AM only LCM

    600 swim
    400 pull w/ buoy

    8x50 @ 1:10 kick on side (first kicking I have done since my injury)

    3x200 @ 3:00 opposite fin + opposite paddle

    Total: 2000
    Categories
    Swim Workouts
  18. Friday, June 15, 2012 5:45pm

    by , June 15th, 2012 at 11:36 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    5 x 100 Free @ 1:30 (cruised 1:09-1:10s)
    5 x 100 Free Pull @ 1:20 (picked it up 1:05-1:06s)

    Main Set:

    10 x 100 IM
    • 4 @ 1:30
    • 3 @ 1:25
    • 2 @ 1:20 (about 2-3 seconds rest)
    • 1 @ under 1:15 (went 1:16)
    100 EZ

    James' Fly Set + a little more:
    2 Rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20 (:54/:55)
    • 75 Free EZ @ 1:30
    right into 2 Rounds of:
    • 50 (25 Fly, 25 Free) @ :40
    • 50 Fly @ :50 (:34s)
    • 50 Free EZ @ 1:00
    right into 2 Rounds of:
    • 25 Fly @ :20
    • 25 Free EZ @ :30
    --------------------

    3100 Yards

    It's amazing how much harder stroke/IM workouts are than basically all-free workouts. I usually do base free sets for the most part, so when I do almost the opposite of that, it really gets me!

    I'm thinking that I'm going to begin biking to work, and tomorrow will be the kickoff celebration...oh how I'm NOT looking forward to the return trip in the heat during the afternoon... Let's cross our fingers for no flat tires en route.
  19. Friday June 15th - Weights

    Rack Deadlift
    175 lb., 10 sets of 3

    Calf raises on the Smith machine
    205 lb., 1 set of 10
    255 lb., 5 set of 10

    My daughter graduates from high school this afternoon and there are a million things to do today, so I only had a few minutes after swimming for drylands.
  20. Time to Deload

    by , June 15th, 2012 at 05:52 PM (Elise's Fitness Fun)
    Finished up three weeks of heavy lifting and will now take one week of active rest on the weights to deload. On my next round of weight-lifting, I am going to be doing higher reps and lower reps. I need to debulk a little bit without losing too much strength. I've been on my program for two weeks and have had some modest results but really would like to see a five to eight pound drop. Whether it is muscle weight or fat, I have an ideal weight I race well at and I would really like to get down to that weight.

    Upon checking, I have had a 1-2% drop in body fat since starting a couple of weeks ago, but no weight loss. I guess that it is the better way to aim for losing weight - make my body become a better calorie burning machine. Still, I do need to drop pounds and lifting heavy weight probably is not going to make it happen too quickly, so after next week, I think I will go to doing 5 sets of 15. I know it seems like a bunch of volume, but it has worked well before. Also plan to go from 30 minutes on my cardio to 45 minutes.

    Yesterday, I actually went up on time on my cardio. Did a 50 minute moderate ride on my road bike averaging just 16.2 nph.

    Today, hit the weight heavy for the last time before going into deload. Here is what I did:

    Warm-up: 8 minutes on gauntlet, stretching

    Bench: bar x 5, 3 sets of 105 x 4

    Hi row: 90 x 5, 3 sets of 110 x 8

    Military press w/dumbbells: 3 sets of 40 x 8

    Lat pull-down with cable: 3 sets of 100 x 6

    Hammer curls: 2 sets of 15 x 10

    Triceps press: 2 sets of 40 x 10

    Squats: bar x 5, 95 x 20

    Captain's chair leg raises: 2 sets of 20

    Calf raises: 2 sets of 80 x 10

    Twist crunches: 2 sets of 25

    Cruches with 12 lb med ball: 1 set of 25

    Knee raises on bench: 2 sets of 25

    Hoping to take a short run in a little bit.
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