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  1. 10|31|15 yoga

    by , October 31st, 2015 at 08:35 PM (Blog)
    Joel sent me .

    I did everything correctly I believe. I have to say I started breathing heavily and my left shoulder and everything was getting tired. Was happy when it was finally over, but more happy I finished . Feel shaky and clumsy now, time to relax.

    Should do this regularly
  2. Sat, Oct. 31

    by , October 31st, 2015 at 06:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    550 various
    100 scull
    6 x 25 power kicks to 15m @ :45, alt on back and belly
    50 EZ
    6 x 25 burst or stroke rate drill @ 1:00
    100 EZ

    Main sets:

    50 x 25 done as:
    10 rounds w/fins
    4 x 25 IM order @ 100 pace, work UWs @ :40
    1 x 25 EZ @ :40

    250 EZ

    3 x (6 x 25 @ 1:00 + 100 EZ)
    R1 = AFAP shooters w/MF (8 high-9 flat)
    R2 = AFAP dolphin kick w/board
    R3 = free or breast w/paddles & chute

    100 EZ

    Total: 3450


    I had planned to go to Lebo today, but got an email right as I was walking out the door saying there was no lap swim bc of a clinic. So I headed over to Bethel Park instead which has the advantage of being somewhat warmer anyway. The main set might seem easy to some, but I was breathing pretty hard the whole way. My fly was faster than usual, clocking in at 11s. I had originally intended to do 10 of the AFAP shooters with my monofin, but the lungs didn't feel like it. It's been awhile since I've used my MF. My latest one is slightly big and sometimes produces foot cramps.

    Happy Halloween everyone! I did buy candy and carve two big pumpkins this am, so as not to be the neighborhood grinch.
    Swim Workouts
  3. Week 161 - Saturday

    by , October 31st, 2015 at 02:25 PM (After a long rest)
    Yesterday was my favorite workout and today I came down to earth with a Big Bang. I slept great last night and felt good in the warmup but really struggled on the main set today. Normally I am into my groove and hold well, and only suffer at the end. Today I was off from the very beginning and never got into a groove. I don't feel sick and I tried as hard as I could today but it was rough. My wife has been sick and perhaps I am getting sick, or a lot of training over the past few months finally caught up with me. Either way I felt terrible today.

    Warm up
    500 free
    8x75 on 1:10 done as kick,drill,swim odds free and evens back

    main set
    12x100 at 500 race pace, 1-6 on 1:50, 7-12 on 2mins

    warm down
    400 easy

    I plan on forgetting about this practice and focusing on taking it easy this weekend ahead of some great swims next weekend in the woodlands.
    Swim Workouts
  4. 10|30|15 SCM

    by , October 31st, 2015 at 11:38 AM (Blog)
    20 min of drills

    10 x 15m fast UWDK odd / UWFK even (15m various easy) on 1:00

    10 x 12.5m fast fr then flip mid-pool and do a few UWDKS to get going again for a few strokes then stop before wall for at least one good bubble ring on 1:00

    50 fr nb, this one hurt for some reason

    20 more min of drills

    3 run and dives

    2 dive from sides

    Updated October 31st, 2015 at 11:50 AM by __steve__

  5. Friday, Oct. 30

    by , October 31st, 2015 at 10:02 AM (The FAF AFAP Digest)
    I went to the Pitt practice last night, modified virtually everything but kept out of my lane mates way. There was no kicking assigned, so I added quite a bit.

    Warm up:

    500 (did 400)
    6 x 50 free restricted breathing patterns @ :55
    -- no, breathed every stroke, used paddles
    1 x 250 backstroke kick w/fins
    1 x 250 paddles + buoy catchup drill
    -- no, did 200 flutter kick w/board + 50 EZ DAB
    6 x 25 power kick @ :40
    50 EZ

    Main Sets:

    4 x 200 free @ 4:00 burst off each wall + 3-4 fast stokes
    -- NO! This seemed impossibly hard to do ... I did 4 x 200 kick w/fins done as 4 x 50 (12.5) burst + cruise. This was still a very hard set, as it was effectively 16 bursts. My legs were a bit tired at this point, having done 1300+ kicking already.
    1 x 100 EZ

    1 x 100 burst off each wall then medium fast
    -- did something else here, don't remember what ... I think 50 breast @ 100 pace + 50 EZ
    1 x 100 EZ

    5 x 100 burst off walls + 6-7 fast strokes @ 2:10
    -- no, I did these as 50 fast @ 100 pace + 50 EZ w/fins (3 swim, 2 kick) and that seemed pretty hard on that interval
    1 x 100 EZ

    4 x (25 AFAP + 25 EZ) @ 1:15
    -- I did 3 of these breaststroke (16 high=17 flat), one after everyone was done with the set. Can't do AFAP on 1:15 ...
    100 EZ

    Then, as people were leaving and lanes opened up, I did 3 x (25 AFAP + 75 EZ).

    Total: 3650


    Egads that was a long warm up. I think I could have done without the 2 x 250, but at least got some kicking in. There was a lot of bursting in this workout; it seemed awfully difficult as written. My lungs felt a little better last night, but I did a lot of kicking with a board. I really am due for some hypoxic work today, but I'm not sure the cold water at Lebo will be conducive to that ...
    Swim Workouts
  6. Week 161 - Friday

    by , October 30th, 2015 at 09:54 PM (After a long rest)
    I had one of my most favorite workouts this morning. Last night my daughter announced she was going to practice with me this morning! I was tired when she announced it and I made reference that she would have to help me get up this morning. Unbeknown to me she wrote at least 30 sticky notes posted around the house saying, don't forget to wake me up. She was wide awake when I woke her up and was on good form all the way to the pool. She even decided to swim in my lane despite other lanes being wide open. We got in ahead of everyone and did our warm up. When Tom came in he pulled her to one side and whispered something that got her all fired up. After we finished a kick set Tom asked her if she was ready to which she smiled and said you bet. Tom then proceeded to call all the masters swimmers attention to A family race this morning. My daughter was told to put her fins on, while I was told I was racing her without my fins and we raced a 100 back. Keep in mind that my daughter just turned 12! She went off like a rocket but we went into the 50 turn level and I sensed I was pulling away a little bit by 75. I pushed hard over the last 25 and as I finished I looked back to see her finish. Tom timed me at :57.1 and my daughter at :59.3. Everyone was cheering and it was so much fun. It's scary how much she has improved in the last year. Tom said another two months and she will take me with fins. I am determined to hang on as long as I can!

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

    main sets
    6x100 kick with fins on 1:15
    100 easy
    100 back afap
    100 easy
    16x25 on :35 at 100 race pace
    3x200 free on 3 mins working on dps, with a max of 8 strokes per length and breathing every 5
    10 mins of vertical kicking followed by sprint 25s stroke called out by Tom

    warm down
    200 easy

    i was holding 1min on the kick, 12s on the 25s fast. The 200s I went very easy. The vertical kick made a good change and I felt good.

    A couple of the masters who had not met my daughter previously asked how old the girl I raced was. When I told them 12 one of the guys said he thought she was 15 and asked how I knew her, to which I laughed and then told him she is my daughter. Swimming with her does not happen that frequently but I will remember this one for a long time.

    After practice I took my daughter to breakfast with a number of the masters which was a lot of fun also.
    Swim Workouts
  7. Thursday, Oct. 29

    by , October 30th, 2015 at 03:13 PM (The FAF AFAP Digest)

    Did a few things at home before heading out to WIPIALS:

    TRX saw pikes, 10
    TRX knee ins, 2 x 10
    TRX pendulums, 2 x 30
    power wheel roll outs, 15
    standing power wheel roll outs, 10 (these are a bear)

    Then later at the gym:

    rehab ex
    explosive fly pulls, 20 x 4 x 4-5
    altitude drops, 2 x 5
    squats jumps w/DBs, 20 x 2 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abdcutors, 130 x 4 x 5
    hip adductors, 120 x 3 x 8
    pull up negatives, 3 x 5
    split jumps, 2 x 10
    good mornings, 85 x 4 x 5
    DB rows, 45 x 3 x 5
    hip thrusters w/plate, 35 x 3 x 10


    I didn't get back from WIPIALS until after 6:30, so really had to drag myself to the gym. Lil Fort's team qualified for States in the AAA division, so they were thrilled. The wind was over 30 miles per hour out in Slippery Rock, so their times were not great. My face is red from wind burn.

    I did go to my allergist today. He says that I do not have bronchitis, but that my asthma is out of control and lung function impaired somewhat. Sigh. Apparently, Oct-Nov. are the worst months for asthma sufferers. So I need to go back on singular and take asmanex for a week. Hopefully, that will right things. I am going to go to Pitt tonight, but I may be kicking a lot with a board if I'm having trouble breathing again.

    Updated October 30th, 2015 at 08:36 PM by The Fortress

    Strength Training and Dryland Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 11/02/2015

    by , October 30th, 2015 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be doing race prep this week as we get ready for our meet next weekend.

    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds, Round 1 intervals left, 2 right.

    1 X 300 kick

    10 X 100 2:15--choice
    #3-6-9 at 85/90%--#10 is easy

    8 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 X 400 swim or pull

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  9. Week 161 - Thursday

    by , October 29th, 2015 at 09:27 PM (After a long rest)
    Dejavu - I took another Alka seltzer cold medication last night and woke thinking it was about 10pm only to see that I woke 1 minute before the alarm. I was pooped but once I got going I felt ok. Once again we dropped the number of rounds of abs this morning.

    Two of my training partners were missing this morning, one threw his back out running. He is a member of what the running club calls the 4am crowd and somehow strained his back midway through his pre dryland run. The other texted later and apologized for missing his workout this morning saying he was beat and slept through the alarm.

    3x(1:30 on vasa swim trainer, :30 rest/stretch)
    2x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    400 free with snorkel
    6x50 catchup on :45
    12x25 on :40 with fins, open, close, easy fast
    300 easy

    I felt better in the water than during the dry lands.

    Instead of drylands next week, we just swim on Tuesday and Thursday ahead of the woodlands meet. My focus at that meet is backstroke and hope to drop some good SCM times in all 3 races. I am doing other events but this will be my race focus for the meet. I am still tossing up whether to shave or save my shave for Boston. I am tempted to shave for both. Unlike my ewok friend from Austin(sunruh) I don't have much body hair so it's not that onerous. The plan is to drop taper next week and right after the meet ramp way up for a couple of weeks before doing a full taper for Boston. I have not done a double taper like this since college so it will be fun to see if I have the conditioning to do two fast meets spread out like this.

    Updated October 30th, 2015 at 05:36 AM by StewartACarroll

    Swim Workouts
  10. 10|29|15 SCM

    by , October 29th, 2015 at 09:20 PM (Blog)
    20 x 25 drill on 1:00 (roll over drill that Popov and Biondi did/does)
    • about 5 strokes and breaths per length

    10 x 50 fr on 1:30, as:
    • 1/3 easy
    • 1/3 fast sprint (in to, and out of turn)
    • 1/3 easy

    6 x 50 on 2:00, as:
    • 15m fast UW, BO, and 2 strokes of fr
    • 10m drill
    • 25m br

    50m relaxed drill

    Rollover drill is an excellent drill I quit doing a while back and I don't know why. First, it counts as a kick set because you must maintain momentum during the paused recovery / breath. Second, it teaches a natural catch. It also helps with balance in addition to other things. But I think it can also easily be counterproductive when done wrong.
  11. Workout 10/29/15: noon

    by , October 29th, 2015 at 07:32 PM (Maple Syrup with a Side of Chlorine)
    Beat the rain to the pool, but was not so lucky on the walk home, so I stayed a tad wet ...

    150 free/150 back/200 im drill

    2 x (all with snorkel)
    -100 kick with finis alignment kickboard (first time!)
    -150 strong with AP
    -100 pull with buoy

    10 x 50 (descend in threes)
    1-3 free on :45
    4-6 back on :50
    7-9 free on :45
    last one easy

    100 loosen and out
    (Solo/Rec/1800 yds/35 min)

    Ventured over with Preston to see my grandmother, who turned 94 last month just before falling and breaking her pelvis. A bit of rehab and she has been home for about three weeks. It was great to catch up with her and find that she has been released from home PT and graduated to use of a cane for daytime mobility. We enjoyed a delightful cup of tea and cookies, just like I remember as a kid!

    Even with rain and wind these past few days, the foliage is still trying to hang on. It was a beautiful season for the leave peepers - here is a farm we drove by on the way to Nana's house ...
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/30/2015

    by , October 29th, 2015 at 11:00 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim

    3 X 50 moderate 1:10
    1 X 100 strong-85/90%-- 2:30
    Four rounds--choice

    8 X 25
    odd: build to race finish
    even: sprint 20 yards--blocks

    1 X 500 swim or pull

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  13. Wed. Oct. 28

    by , October 29th, 2015 at 09:39 AM (The FAF AFAP Digest)
    I went to Pitt for the Wed night practice. I had a rather crappy workout. I have some chest congestion again, and I was cramping and on the verge of an asthma attack for part of the workout. I couldn't seem to get enough oxygen and the cold water didn't help. Too bad bc it was backstroke night.

    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    8 x 25 power kick @ :40
    50 EZ
    5 x 50 backstroke kick @ 1:00
    4 x 25 burst SDK + cruise w/fins @ :40
    50 EZ

    Main Sets:

    8 x 50 backstroke drill w/fins (1st 25 rotate shoulders, 2nd 25 double recovery) @ :55
    -- I did 15 m UW and the double recovery drill. rotation is not something I really need to work on

    8 x 50 burst SDK + 6 fast strokes w/fins then cruise @ 1:05
    -- This is where I started gasping for air. I did 5 of these as burst SDK only then cruise and then 3 smooth free w/paddles. I couldn't have done this set as assigned anyway on that interval. Note to self to just cruise every other one next time.
    50 EZ

    6 x 100 back, 6 SDKs per length, swim smooth @ 2:10
    -- This should have been an easy set for me. I did a 50 and then got out and used my inhaler and rested a bit.
    -- Then I did 4 x 100 kick w/fins & board staying under 1:10
    50 EZ

    6 x 50 fast backstroke @ 1:30
    -- No, I did these all fast flutter or dolphin kick w/fins & board so I could breath (not super fast, was going 28s)
    50 EZ

    8 x 25 IM order, work the backstroke @ :40
    -- went 15s on backstroke (100 pace)
    50 EZ
    4 x 25 AFAP backstroke kick @ 1:00
    -- 15, 15, 15, 16
    250 EZ

    Total: 3300


    I woke up this am with even more congestion and coughing. Made an appt with my allergist; was lucky to get in tomorrow. He's an immunologist too; I'd like to get some bloodwork done to check on my immune system function. In any event, it was probably a good idea to modify the workout to add kicking. Bill doesn't seem to assign much kicking, perhaps bc he's used to coaching for only 60 minutes instead of 90.

    I'm leaving at noon for the cross country WIPIAL championship. I think Lil Fort is a bit nervous. Go Lebo!

    Updated October 29th, 2015 at 11:28 AM by The Fortress

    Swim Workouts
  14. 10|28|15 - 20 min of SCM and 1 hour of drylands

    by , October 28th, 2015 at 09:03 PM (Blog)
    Right rear shoulder still tender, worked on form. Also had only 20 min to spend in water (better than not swimming at all)

    7 x 25 fr on 1:00 hypoxic, light sprint (18 - 16's)
    5 x 13m UWDK / 13m br on 1:00
    5 x 13m fr breakout form / 13m drill on 1:00

    5 x 140m fast run with 0:20 rest

    single leg dead lifts on hack machine

    • 3 x 10 x 70lb each leg

    upright leg curls

    • 1 x 10 x 35lb each leg

    back extensions

    • 2 x 15

    2 sets of adductors

    1 set of seated back extensions

    1 set of calf presses on seated machine while fully stretched (touching toes and pelvis externally flexed - ouch)

    4 x 210m fast run with 0:20 rest

    Yoga seems to help me both in and out of the water. I don't actually attend a yoga class and go through a structured regimen. I just imitate poses I've learned from my wife's yoga book, and accomplish during needs of recovery, stretching, or whatever. Need to do it more often.
  15. 10/28/15

    by , October 28th, 2015 at 01:36 PM (Workout Swimmer)
    Took a page from pwb book and did this today:
    3 x 50 @ :50
    2 x 100 @ 1:25
    1 x 150 @ 2:15
    Did the above twice through, then added pull bouy and paddles and did it twice more on the following intervals
    3 x 50 @ :45
    2 x 100 @ 1:20
    1 x 150 @ 2:00
    This was a nice little 2000 yd set - I know Patrick did it LCM, but hey, he's faster than me/us!
    Before that set, we had an 800 w/up, and afterward we did
    5 x 100 kick/swim on 1:50
    then 300 drill free
    400 stroke/free by 50
    500 pull no paddles
    Total: 4500 SCY

    **On the bright side, I have been able to get to bed ON TIME now every night. I've got my husband committed & persuaded him to read from an electronic reader instead of a "book" when he settled down last night so I wouldn't be kept awake by the light on the end table. AND I've been able to easily get out of bed all week.

    Updated October 28th, 2015 at 10:14 PM by Celestial

  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/29/2015

    by , October 28th, 2015 at 11:34 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick + 100 swim

    4 X 50 descend 1:05
    4 x 25 sprint :40 #4 on 1:40
    Two rounds--choice

    1 x 100 cruise 2:15
    1 X 50 @ 100% 1:30
    Four rounds--choice

    6 X 100 2:15
    odd: cruise(easy)
    even: strong--85/90%

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  17. Week 161 - Wednesday

    by , October 28th, 2015 at 08:21 AM (After a long rest)
    I again took an Alka seltzer cold tablet last night and slept sound. I felt much better this morning and had a good practice.

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

    Main sets
    8x50 kick on :50
    6x75 with snorkel build by 25 on 1:10
    100 easy
    16x50 free at 200 race pac on :55
    200 easy
    10x50 back drill(focusing on shoulder role) on 1min
    500 free working turns with minimum of 5 dolphin kicks off each wall

    warm down
    200 easy

    The kick set interval felt much faster than :50. I held :39s. On the 75s I built to about 80% and held :47s. On the 16x50s I was out in :25 and then held :26s on the rest. I started to hurt around 8 and had to work hard to hold the rest. No matter how many times we do this set it always hurts. We start backing off on swimming for our drop taper on Saturday. I can't wait!!!

    Updated October 28th, 2015 at 08:44 AM by StewartACarroll

    Swim Workouts
  18. Week 161 - Tuesday

    by , October 27th, 2015 at 09:21 PM (After a long rest)
    I took a Alka seltzer cold medication last night and slept really heavy but woke feeling ok. Today we backed off on the number of rounds we did on our abs workout and then did a short swim workout.

    3x(1:30 on vasa swim trainer, :30 rest/stretch)
    4x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    400 free with snorkel
    6x50 catchup on :45
    12x25 on :40 with fins, open, close, easy fast
    200 easy

    I felt OK in the water.
    Swim Workouts
  19. 10|27|15 SCM and drylands

    by , October 27th, 2015 at 05:39 PM (Blog)
    weights last night

    • 1 x 20 x 65 (25's fast on 3:00 earlier drained 6 reps of strength)

    band res dips
    • 3 x 10

    neg pullups
    • 1 x 20

    one arm row mach.
    • 1 x 25 x 90 left
    • 1 x 20 x 90 right *

    yoga stretches
    • 20 min

    * Right arm must have an injury near the lat/rear deltoid area since it is weaker (and the left shoulder is the bad one too). I have noticed slight pain there (rear deltoid) for about two years now.

    SCM today
    600 warmup with fins and snorkel
    15 x 25 flutter kick on 0:40
    10 x 13m easy UWDK / 13m br on 1:00
    10 x 13m turn drill on 0:20

    Everything felt sore and spent today at the pool (probably the 25's and weights) so I had an easy day.


    • Shoulders
    • RC
    • abs
    • 30 min of yoga/stretching

    Updated October 27th, 2015 at 09:34 PM by __steve__

  20. Tuesday, Oct. 27

    by , October 27th, 2015 at 03:58 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill:

    Warm up:

    400 various
    6 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    Main sets:

    Did a couple sets from my HIT workouts:

    2 rounds: (fast = 100 pace)

    1 x 25 fast fly @ :30
    1 x 50 EZ @ 1:00
    1 x 25 fast fly + :5 rest + 25 fast back @ 1:00
    1 x 50 EZ @ 1:30
    1 x 25 fast fly + :10 rest + 25 fast back + :10 rest + 25 fast breast
    1 x 50 EZ @ 1:30
    1 x 100 IM, break :10 @ 25s
    1 x 100 EZ

    3 rounds kick w/fins
    R1 = dolphin, R2 = back, R3 = flutter
    3 x 50 @ 200 pace @ 1:00
    4 x 25, descend to fast @ :30
    1 x 25 EZ @ :30
    1 x 25 fast shooter
    1 x 100 EZ

    4 x 25 free w/paddles & drag sox @ :45
    12 x 25 w/drag sox & fins (4 back, 4 breast, 4 free) @ :40-45
    50 EZ

    Total: 3550


    It was nice to have a training partner today. We're going to try to meet up on Monday or Tuesday most weeks. Bill considers himself a sprinter, but has way way more endurance than me.

    I noticed when I used the drag sox that my bicep tendons were quite sore. I think that may be due to yesterday's med ball slams; a 15 lb ball is probably too heavy for me. I got the idea of the drag sox from watching a video of the Cal grad swimmers doing sets with paddles and drag sox. I think swimming with them may put too much strain on my fragile shoulders. Using them with fins was hard but less stressful. Next time, I'll try kicking with them. I like that they didn't really change my body position in the water.

    Updated October 27th, 2015 at 04:49 PM by The Fortress

    Swim Workouts