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  1. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/10

    by , May 18th, 2010 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)

    1 X 200 3:30
    1 X 250 4:00
    3 X 150 2:30

    1 X 300 4:30 5:15
    1 X 200 3:00 3:30
    1 X 100 1:30 1:45
    Rounds 1 & 3 are free, intervals left.
    Rounds 2 & 4 are IM, intervals right.


    4 X 100 kick 2:30
    1 X 100 easy swim

    4 X {4 X 50
    Round 1: 3 moderate/1 fast :50
    Round 2: 2 moderate/2 fast :55
    Round 3: 1 moderate/3 fast 1:00
    Round 4: 4 fast 1:05

    WARM DOWN: 4 X 50 easy 1:00

    4800 Y/M
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -05/21/10

    by , May 18th, 2010 at 12:50 PM (Sarasota Y Sharks Masters GOLD Workout)

    1 X 100 1:40 1:30
    1 X 200 3:20 3:00
    1 X 300 5:00 -
    Twice through. Round 1 intervals left, round 2 right.

    1 X 500 free 7:30
    2 X 200 IM 3:30
    2 X 100 kick 2:15
    Twice through


    4 X 200 3:15
    8 X 100 4 on 1:40 4 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    5200 Y/M
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/20/10

    by , May 18th, 2010 at 12:47 PM (Sarasota Y Sharks Masters GOLD Workout)

    2 X 200 3:30
    1 X 400 6:45
    Twice through

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    2 X 50 kick 1:15

    1 X 100 stroke 2:15
    1 X 50 stroke/ fast 1:45
    Four times through.
    100 and 50 should be the same stroke.

    2 X 400 free 6:40
    3 X 300 free 4:40

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -05/19/10

    by , May 18th, 2010 at 12:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    I'll be leaving for Atlanta Nationals early tomorrow morning. I will go ahead and post workouts through May 25th.


    WARM UP:
    1 X 400 6:10
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 -

    3 X 100 1:30
    1 X 150 negative split 2:30
    Four times through

    2 X 100 1:30
    1 X 50 fast 1:30
    Four times through


    2 X 100 kick 2:30
    2 X 100 stroke 2:15
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    4800 Y/M
    Swim Workouts
  5. Taper Day #9: Optimistic Fatalism

    by , May 18th, 2010 at 11:09 AM (Of Swimming Bondage)
    With three 'training days' left to go, I'm in this weirdly optimistic state where I realize that, barring me doing something stupid, the fate of my meet is largely determined by my training and my state of 'shape.' Oh, I could go on a bender the night before the meet or break my leg or do something else aberrant that would cause me to swim lousy, but the kind of fatalism I have now is a positive one:

    • I've worked harder this season than ever before*;
    • I'm leaner and likely stronger than ever before*;
    • I've got a killer line-up of events that I'm psyched about;
    • I've managed my sleep and diet very well;

    It's all about just staying calm over the next few days, taking it mostly easy in the water and keeping most nerves at bay.

    I did an easy workout at Lifetime this morning:

    • 1 x 1000: 300 free, 400 IM k-d-d-sw, 300 free
    • 8 x 50: on 1:10, 2 each stroke, 1 kick, 1 drill/swim
    • 8 x 25: on 0:40, single arm backstroke with fulcrum paddle, 4 right, 4 left
    • 1 x 125: pull easy
    • 2 x 50: on 1:00, gently build freestyle
    • 1 x 25: easy
    • 4 x 25: on 0:45, 12.5 fast, 1 each stroke, but did the whole 25 free fast
    • 1 x 150: easy

    TOTAL: 2,100 SCM

    Additional commentary:

    • Sleep: I'm slowly trying to acclimate myself to east coast time, started yesterday waking up at 4:30am Arizona time and will get up 15 minutes earlier each day so that waking up on Friday at 6:30am eastern will be natural. I'm trying to get to sleep earlier at night, as well, and managed to turn the lights off at 9:30pm last night, about 30-60 minutes earlier than usual.
    • Today, I got a glimpse at the strong/powerful/easy feel in the water that I want to have on Friday. I still feel generally sluggish, which is fine, especially as I could just barely sense the right feel creeping into my stroke.
    • I've written before about my butterfly being a good barometer for how tapered I am; it's still tight enough that I'll be backing off more tomorrow.

    * As a Masters swimmer
    Swim Workouts , Planning
  6. Was this a workout or play time

    by , May 18th, 2010 at 08:56 AM (Mixing it up this year)
    Had to work from 3am-5:30am so did not get to the pool until almost 6:20am. Jut did 10x100 from a dive the first 4 easy then the rest strong breakout to 15 meters. Worked with Coach Walt on getting my starts corrected.

    Total 1000 meters
  7. Monday 05/17/2010: AM Swim & PM Gym

    by , May 18th, 2010 at 12:32 AM (aztimm's training blog)
    made it to swim this morning with the team, Mesa Aquatic Center (LCM)
    Paul on deck coaching solo

    100 easy warm-up

    4 x 350 @ :15 rest, done as 300 smooth/stretch free, 50 stroke

    3 x 100 @ 2:10
    50 kick @ 1:30
    3 x 100 @ 2:00
    50 kick @ 1:30
    3 x 100 @ 1:50
    50 kick @ 1:30
    3 x 100 @ 1:40
    50 kick @ 1:30

    300 easy cool down

    total: 3200m

    then stopped by the gym on my way home...

    Elliptical: 17:00, 215 cal, 1.93 miles
    Crossramp 8, resistance 8/9/10

    Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 6 x 155
    Dumbbell chest flys: 1 x 15 x 40s, 3 x 12 x 60s
    Skull crushers: 3 x 12 x 60 + 6
    hammer strength high row: 1 x 15 x 90, 1 x 12 x 140, 2 x 10 x 190
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 140
    Preacher curls: 1 x 15 x 65, 3 x 10 x 80
    Leg raise: 3 x 15
    Plank: 4 min done as a min normal, 45 sec right, 45 sec normal, 45 sec left, 45 sec normal

    * had another guy who says he's moving over to Mesa from ASU, Brad. He started out in my lane, but was nearly lapping us, so Paul moved him over.
    * after those 350s, I settled into a 1:30 to 1:35 pace for most of those 100s...but did manage some speed on the last round, held around 1:22/1:23
    * my wrist isn't 100% but is gradually getting better. I forgot to mention, but I wore my Garmin on my left wrist yesterday (it felt very strange). it held up ok today; not the best with benching, but I felt a bit weak anyway. then it was starting to give on those last preacher curls. I think it must be my carpal tunnel flaring up from wearing my watch too much during my travels last week.
    * gym wasn't too busy when I first got there, but out of nowhere it seemed to get busy toward the end. was going to do standing biceps curls on the machine, but it was full, so I did the preacher curls instead. I don't usually like to do so much free weights, but I guess after Friday, it evens itself out.
  8. Monday, May 17, 2010

    by , May 17th, 2010 at 10:24 PM (Keepin Track 2010)
    I don't want to talk about how I felt today. Hope that's a sign of something good to come.

    600 Mix WU (400 ba/Fr 100 BA FR kick 100 BR)

    4x50 BR (alt 25 drill, 25 swim)
    4x50 FR (alt 25 drill, 25 swim)

    6x25 BR with flips down dolphin back flutter kick
    4x25 FR with flips ride high and increase tempo

    8x25 BR easy swim perfects

    100 WD

  9. Monday, May 17

    by , May 17th, 2010 at 09:24 PM (Elise's Fitness Fun)
    Had a light massage and followed it up with a 700 yard swim. Would have liked to do a little bit more, but got to the pool late.

    Here is what I did:

    400 Reverse I.M. - one arm on fly

    4 x 50 kick with 10 seconds rest - no board - did dolphin on back, back flutter, flutter kick on side, back flutter

    2 x 50 - rt arm/lt arm fly

    Plan to get just a little bit more in tomorrow as I had wanted to do around 1200 today. Took both days off over the weekend to maximize rest.

    Now it is all about eating right, drinking lots of water, getting good sleep, and getting to the pool to keep the feel.
  10. Heading out tomorrow

    I got in a little swim at noon today at Asphalt Green. I did about 1600 yards, with a tad of sprint FR and lots of drills. Then I did a few backstroke starts—Coach Craig pulled some major strings with the facility and got an actual touchpad in for us, so I really enjoyed starting on the sticky wall, and was happy to check off the last thing on my prep list before nats.

    Tomorrow I leave for Atlanta. I’m flying in around noon, then driving down to southeast Alabama for a few days to visit my mom and aunt. I’ll drive back up on Thursday, hopefully in time to get in a quick swim in the competition pool. I’ll swim tomorrow morning before I go out to the airport--I'm planning on just doing my meet warmup, then a nice stretch. Wednesday will be an off day, since there is no place to swim in my hometown.

    Good luck to everyone heading to nationals—travel safe, swim fast, and stop by and introduce yourself to me if I haven’t found you first! (I’ll be with the AGUA team—just ask for Janet. We got some team togs today, so the team should be recognizable.)
    Tags: taper
  11. Monday, May 17

    by , May 17th, 2010 at 07:02 PM (The FAF AFAP Digest)

    500 swim
    300 fly drills

    2 x (3 x 25 easy speed + 25 EZ)
    2 shooter, 2 breast, 2 fly

    50 EZ

    2 x (25 fast + 50 EZ)
    1 flutter kick, 1 free

    100 EZ

    Total: 1400




    Felt pretty good today. Had good DPS. Felt tired when I tried to go fast, but that seems to be how it is when I taper. Fly has felt good the last couple days, always a good sign.

    I need to start packing soon. I am an absolutely awful packer, always forgetting something and overpacking. I know Ande has a list of what to bring to a meet somewhere on his tips ... I won't be forgetting extra contacts. And I'll take my speed suits on the plane. Still need to try on my tech suit ...

    I did order 2 pairs of Skins recovery/travel tights for Mr. Fort and me. If you're interested, they run quite large and they seem to be in short supply everywhere. I'm an extra small. Hopefully, I'll get mine in time to hop my plane.

    My flight arrives at 12:55. I'm really hoping there's no delay so that Barb and I can cab over to the pool in time for the 30 minute warm up. Anyone know how long registration is open on Thursday? I'd like to get our relays registered. Anyone that is staying at Ga Tech Conf Center know how far the trolley is from the hotel?

    Getting very psyched, have great dinner plans. But where is the real party on Sunday?

    Updated May 17th, 2010 at 08:19 PM by The Fortress

    Swim Workouts
  12. Taper Day #8: Ready to rest

    by , May 17th, 2010 at 03:06 PM (Of Swimming Bondage)
    I put on one of my older B70 bodysuits this morning at Lifetime to see how I felt on some pace work:

    • Warmup
      • 1 x 400: 100 fr - 200 IM k/d - 100 fr
      • 8 x 50: on 1:00, 3 drill single arm back down & free back with fulcrum followed by 1 swim, twice thru
      • 4 x 100: on 1:40, descend free, went 1:09, 1:06+, 1:05, 1:03+
      • 1 x 50: easy
      • 4 x 25: on 0:40, 1/2 lap fast, 1 each stroke
      • 1 x 100 easy

    • Quality pace work: 4 rounds of
      • 1 x 100: on 2:00
        • 1st 3 free aiming for 1:01+/1:02 (e.g., about a 55+ SCY pace) and was 1:02- on all 3
        • 4th IM working on flat wall turns and was 1:09+

      • 2 x 50: easy on 1:30

    • Quality sprinting: 2 rounds of
      • 1 x 50: fast
        • back: 0:31-
        • back/breast working on turn

      • 2 x 50: easy

    • 1 x 100: easy

    TOTAL: 2,650 SCM


    • I am definitely NOT feeling like I have easy speed. That's a good thing with the meet still 4 days away, but I figured I'd feel less sluggish than I do.
    • The B70 I wore was relatively new -- bought before Rowdy Gaines meet last fall and only worn in that meet, for my mile earlier this year and at my last meet -- but the rip that started at the last meet opened up by the end of this workout. That's not a big deal as I have 2 other B70 bodysuits (1 brand new), 1 FS Pro bodysuit and 1 B70 leggings. I should be covered.
    • It's looking like I'll get to do a lead-off backstroke and freestyle on relays at Nationals so I'll get 2 other times, which is cool.
    • Question: I'm going to try next SCY season to be a sprinter and get as far under 0:22 in my 50 free as possible. Should I wear jammers for my relay to have a 'tapered' baseline or just keep wearing by B70? I'm inclined to wear jammers for the relays.
    • I had another session with the accupuncturist today ... hopefully that helps my back hold through the weekend.
    • I'm still bummed about how quickly the competition pool is going to close on Thursday. I had really thought that my arrival at 2pm would've provided me with plenty of time to get a swim in Thursday evening. I checked this morning about grabbing an earlier flight (one exists to get me there at 12:45pm), but it'd either be
      • $400+ more to get a middle seat in coach (I NEED aisles), or
      • $1000+ more to get an aisle in first.

    I'm sticking with my current flight plans and hoping that my flight will be on time and that a cab can get me to the pool right around the end of the distance events. Given that I've had airline issues at both of my last major taper-travel meets, I'm hoping that I'm over bad air travel karma.
    Swim Workouts , Planning
  13. Sarasota Y Sharks Masters 5:30 AM Workout -05/18/10

    by , May 17th, 2010 at 02:44 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm Up;

    2 X 200 3:30
    2 X 250 4:30

    2 X 400 free 6:30
    4 X 100 stroke 2:15
    2 X 400 free 6:30
    4 X 100 kick 2:30

    6 X 100 IM 2:00

    12 X 50 1:10
    #3-6-9-12 are fast

    WARM DOWN: 4 X 50 easy 1:00



    WARM UP:
    3 X 250 4:00

    1 X 300 fins optional

    9 X 50 1:20
    Choice, #3-6-9 are fast. All others perfect stroke.

    4 X {dive-turn-finish

    1 X 50 easy
    1 X 50 blocks
    1 X 50 easy

    Distance swimmers only:
    12 X 50 1:00
    odd: perfect stroke
    even: race pace

    Swim Workouts
  14. Dipping my feet into the blogosphere again

    I hate blogging. Honestly - its annoying to feel the need to blog and journal to keep track of the things I do on a day to day basis. However I'm planning on trying to encourage my fitness levels by keeping this thing pretty low key and basically just doing it for myself. I need to grow on my own and remind myself how hard I've worked to get where I am now.

    So I'm going to at least talk about where I was, where I'm at, and where I want to go with this whole "fitness" thing.

    Short History:
    5 short months ago, I was 270 pounds, freshly dumped and working my *** off at my job. My eating habits were less than stellar, I spent a lot of my free time drunk as hell trying to forget how I was feeling and doing my best to lie to myself and just tell myself I'm completely fine. It was taking a lot of convincing and I have a scar on my hand from my birthday that really proves it. (Lets just say it was an alcohol related accident).
    One weekend I tried snowboarding with my friend Tessa and Raul and fell completely in love with it. I realized as I continued trying to to snowboard that I was completely out of shape for a sport that was so dependant on the legs. So I got my rear in the gym and began to lift and workout again. I wanted to really learn how to do this snowboard thing well!
    About a week later I flew out to Baltimore to see my friend Melissa and to go snowboarding with her and her friends. I had gained a little muscle and a little strength in my legs and was able to successfully snowboard at least 2 times down the hill. Regardless - I was still far too out of shape to really take snowboarding and go gung-ho the way I really wanted to. I kept working out and learning and even bought my own snowboard.
    Flashforward another week: At church talking with one of the other choir members about his daughter swimming reminded me of a lot of time I spent in the pool at Carthage. I really started to miss it and resolved immediately to find a masters team in the area. I first looked to Deerfield and made the call to go there. I talked on the phone with their coach for 20 minutes and they actually told me I should look to Libertyville because they would have a better schedule and would be a cheaper option for me.
    So the very next day I called coach Laurel and decided that I would show up and try it out. I've been hooked since.

    The present:
    Since January - I'm now down to 225 pounds, and I feel like I have seriously another 40 pounds to go. I lift much more often, often times 3-4 times a week. I have curbed my eating to the point where I now probably eat about half the calories I was eating before in any given week. I have great muscle definition in my arms and legs and can't wait to see where I go from here. I often times push myself to the point of complete failure in whatever I'm doing. With swimming that usually means my ankles and legs begin to completely cramp up, with lifting that usually means I have a large set of weights that are risking my ability to breath or move.
    Mentally I feel much sharper during the day, and often times with much more energy. I feel more tired physically - but that's usually a compliment of the constant exercise I do. I'm usually pretty taxed at the end of each day. Consequently it really helps me to get to sleep.
    My current activity schedule:
    1) Coaching for the Fluffs (h/s freshman basketball team). *Just finished last weekend*
    2) Libertyville Masters Swimming (averaging 2 miles per practice) (t/th/sun)
    3) Waukegan Park District Men's Softball (Fridays only- double headers)
    4) Lake Bluff Park District Co-ed Softball *Starts in June (t-th)
    5) My Company Basketball League *Starts in June - Wednesdays only.

    The Future:
    Tomorrow I'm meeting with a personal trainer. His name is Jon and he's the drummer for my roommate's band. He's also a huge body builder. The guy is really smart and is pretty cool. In any case - I'm going to present my goals here so I can have them set up for him tomorrow.
    Goals for me in terms of my fitness level:
    1) Create a better diet plan for myself. I want something that's developed a little more intelligently than just me guessing at what I should and shouldn't eat. I need to minimize recovery times and maxmize my physical gains from each workout if I'm going to be able to perform well this summer.
    2) Build a solid workout program. I need a program that's going to challenge me and keep things switched up over a long period of time (> 6 months) but also something that's going to be easy enough so I can survive the other 5 things that I'll be doing on any given day.
    3) Reduce my body fat to < 10%. At that point I will be in a much healthier and stronger state than I've ever been in my entire life.
    4) Develop a year round program that will help me maintain a lifestyle of physical fitness.

    There you have it. My past, present and future. I'm gonna cross my fingers on this one.

    Updated October 1st, 2010 at 12:08 PM by bzaks1424

  15. Monday, 5/17/10

    by , May 17th, 2010 at 11:42 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    200 free & back
    200 kick on side and back
    200 IM drill
    100 easy

    swim 8 x 25 choice on 45: odds easy, evens build to fast finish
    (alternated back and free)
    50 easy

    swim 3 x 50 back on 1:10 at goal 200 pace
    (did these around 40-41)
    200 easy

    swim 4 x 25 from mid-pool, inside the flags should be FAST
    (2 free and 2 back)
    100 easy

    25 fast
    75 easy choice
    (one free, one back)

    400 easy alternating 100 free/100 back

    Total: 2100 meters
  16. A Morning Jobbie!

    by , May 17th, 2010 at 08:40 AM (Swimming, Life, and Other Stuff!)
    5:00 a.m. solo at the Monon Center. I was feeling a little mojo today; could it have been the shopping? I always thought selfless acts were supposed to make you feel better.....I'm afraid I may be more along the lines of a materialistic chw!
    Here's my workout. I wanted to keep going but I ran out of time and had to get going to work!
    **500 Freestyle rest :20
    **2 X 250 Free on 4:15
    **4 X 125 on 2:15
    rest :30 sec
    **400 Freestyle rest :15
    **2 X 200 Freestyle on 3:15 (paddles/bouy working on catch and body roll)
    **4 X 100 Freestyle on 1;45
    rest :20 sec
    **300 Freestyle rest :10
    **4 X 75 Free on 1;20
    **6 X 50 Free on 1;00
    rest :20 sec
    **200 Backstroke
    **2 X 100 IM

    4,00 scy

    Absolutely OUT OF TIME. I ran down the deck, jumped into a rapid-fire shower, and barely made it to school before teacher deadline!!!!
    I finally had a swim that was exhilaratingly satisfying! I'm going to have a good day today!
  17. Blocks, Blocks, Blocks YEAH!!!!

    by , May 17th, 2010 at 07:44 AM (Mixing it up this year)
    Yes today I had a block to work with. Had to dive around two other people in my lane but managed.

    5x100@2:00 Free
    500 Free
    10x50 Free from block 25 sprints
    500 free kick w/fins
    5x100@2:00 Free pull
    10x30 free & fly from block to 15 meter mark

    Total 2800 meters
  18. Saturday May 15, 2010

    300 free
    200 IM Drill
    300 various drills
    4x 50 kick/build
    50 @ 200 goal pace
    2 x 25 @ 100 goal pace with an ez 25 after

    4 x 12.5 fast breakout 37.5 ez

    150 c/d

    Total: 1500 yards

    Need to work on the timing of my breakout still. I think I need maybe two extra flutter kicks before trying to start swimming. Sometimes it's pretty on, sometimes it's a tad early.

    Other than that my swims are starting to feel good. I plan on another massage this week, and a swim Monday and Wednesday. Probably take Tuesday off. IF I decide to swim on Tuesday I'll do an 800 ez or less.

    Ready to test my training and taper ...
  19. Sunday

    by , May 16th, 2010 at 06:58 PM (Swimming, Life, and Other Stuff!)
    Nasti's this morning! I guess we are starting outdoors next week-end.
    The weather is supposed to be cold, raw, and wet all week. I hope the heater is up for a big challenge!!
    Long course will be a good change I hope.

    Workout-Short Course Meters
    **600 Freestyle Warm-up
    **3 X (500 on 8:30/ 6 X 50 Stroke on 1:15/ and 4 X 25 Kick on :45)
    **ez 200 back cool-down
    3,500 scm

    I did some theraputic shopping today in my attempt to get out of my funk and re-gain my normal "good karma!" I ended up with a really cute new dress and top from Anthropologie!
  20. Sunday, May 16

    by , May 16th, 2010 at 06:15 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    300 fly drills

    Other sets:

    2 x (25 EZ speed breast + 25 EZ)

    3 x (25 EZ speed fly + 25 EZ)

    1 x (25 fast flutter kick + 50 EZ)

    1 x (25 fast free + 50 EZ)

    50 EZ

    1 x (25 AFAP free + 25 EZ)

    100 EZ

    Total: 1400


    Just had a pretty easy swim today. I was somewhat tired after getting up early, the driving & traveling and the marathon race anxiety. Mr. Fort did great though! He needed a 3:35:59 to qualify for Boston. He finished in 3:32+. He was over 1:00 under a 3:30 pace, but really blew up after mile 21. This is so common it seems like the human body isn't meant to go any more! He was really happy and relieved since he's only been running regularly since March after all his rehab. His former PT had said he might have to give up running for cycling. But the extreme angle isometric holds he's been doing have really worked! I was freaking out at the mile 9 stop when he ran by well after the scheduled time, but then I learned they started the race 5-6 minutes late. Whew!

    Now to get some sleep tomorrow and start packing for Atlanta!

    Below is Mr. Fort shuffling to the finish with his amazing training partner who paced him.

    Updated May 16th, 2010 at 07:37 PM by The Fortress

    Swim Workouts
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