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  1. Udapest week 4 - Wednesday

    by , May 24th, 2017 at 09:43 PM (After a long rest)
    Today I once again joined the Rice Masters team. Yesterday afternoon I started to get a scratchy throat but luckily excused myself from all my work responsibilities last night and went to bed early. I slept great and woke up feeling a lot better. Today's workout was much easier than yesterday's. Today was sprint day but I just had none.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    4x(4x50 free as 12.5 fast, 37.5 easy, 12.5 easy, 12.5 fast, 25 easy, 37.5 easy, 12.5 fast, 50 easy on :50)
    3x(2x100 free as r arm/swim/l arm/swim on 1:30, 4x25 descend 1-3, with 1 easy on :30, 100 broken(#1 50,25,25, #2 25,50,25, #3 25,25,50) 50s on 1min, 25 on :30

    warm down
    400 easy

    short, sweet and slow.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 5/25/17

    by , May 24th, 2017 at 04:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 250 4:45 [4:15]
    6 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]

    Kick set
    8 x 50 1:20 [1:15] alt 1fast/1easy

    Main set
    3x
    1 x 50 1:15 [1:15] 25fast/25easy
    1 x 50 1:30 [1:30] fast
    1 x 100 2:15 [2:00] 50fast/50easy
    1 x 100 2:30 [2:00] fast
    [RD1 stroke, RD2 free, RD3 choice]

    Free/pull set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:20 [3:00] desc 1-3
    rest 1:00
    1 x 200 best effort

    Warm down

    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  3. Workout 05/23/17: evening

    by , May 23rd, 2017 at 09:17 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 50 quarter's strong on 1:10

    5 x 50 pull on 1:00 (even pace)
    3 x 200 on 3:30 (rotating fast 100 last to first)
    5 x 50 even pace on 1:00
    100 non free
    4 x 75 kick-swim-pull on 1:45 as warmdown
    [Masters/Rec/2200 yds/55 min]

    Finally back in the pool. Good swim with Tim, Greg, and Carol.
    Categories
    Swim Workouts
  4. Budapest Week 4 - Tuesday

    by , May 23rd, 2017 at 11:50 AM (After a long rest)
    I am at a conference in Houston this week. Unfortunately I had a 7am meeting yesterday morning and then got hung up in a workshop last night; net result, no swimming yesterday. Today I headed Rice for there early morning workout. I was not feeling that great in warm up but ended up in the fastest lane. Today was IM day and I am not an IM'er(thank goodness). It was a tough workout!

    warm up
    600 free with snorkel
    4x(2x50 IMO by round as 25 kick, 25 swim on :55)

    Main sets
    16x100 on 1:20 as 2x100 IM, 100 free. With 100 free at the end!
    100 easy
    3x(4x25 back on :30, 300 pull on 4mins)

    warm down
    100 easy

    i was holding 1:12s on the IMs and 1:05s on the free. I was whooped at the end. There was a really fast young guy in my lane who was flying but I held my own!
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 5/24/17

    by , May 23rd, 2017 at 11:18 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    2 x 100 2:15 [2:00] IM/stroke
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    4 x 50 1:00 [1:00] desc

    Kick set
    3 x 100 2:30 [2:15]
    4 x 50 1:15 [1:15] last 25 fast

    Freestyle set
    6 x 100 2:00 [1:45]
    [Alt 1fast/1easy]

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 50fly/50back
    1 x 100 2:15 [2:00] 50brst/50free

    Free/pull set
    2x
    1 x 200 3:20 [3:00] long & strong
    2 x 100 1:40 [1:30] neg split
    4 x 50 1:00 [1:00] all strong

    Warm down

    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 5/23/17

    by , May 22nd, 2017 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 2:15 [2:00] IM/stroke
    3 x 100 1:45 [1:30] desc
    4 x 50 1:00 [1:00] choice

    Kick set
    2 x 150 3:45 [3:15] last 50 fast

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [All three rounds choice stroke]

    Freestyle set
    1 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    2 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    3 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy
    4 x 50 1:00 [1:00] fast
    1 x 50 1:15 [1:15] easy

    Free/pull set
    4x
    1 x 150 2:30 [2:15] moderate
    1 x 150 2:30 [2:15] strong
    [Be consistent on all strong swims]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  7. Budapest Week 3 - Sunday

    by , May 21st, 2017 at 02:14 PM (After a long rest)
    I did not get home from the pool until after 8pm yesterday which made for a very long day. My group didn't swim so hot. We had a few best times but mostly adds. We have been working pretty hard in practice and did not rest at all for this meet so no real surprise.

    I woke up feeling like I needed a few more hours of sleep. I decided to hit the stationary bike hard to get my heart rate up and this helped to wake me up.

    Weights
    10 minutes on stationary bike.
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    5x(:30 pull downs on machine, :30 rest)
    10 minutes stretching

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on :50
    6x50 kick on 1min
    200 easy

    I was tired today in the weight room but felt pretty good in the pool.
    Categories
    Swim Workouts
  8. Budapest Week 3 - Saturday

    by , May 20th, 2017 at 03:50 PM (After a long rest)
    The group I am coaching is swimming the Texas Senior Curcuit meet this weekend and I ate later than usual last night as a result; I was afraid this would give me indigestion but luckily it did not. I went to bed normal time and slept awesome. This morning I woke feel achy and stuff but after warmup managed to loosen up. The being sore seems to be a constant theme right now.

    Pool Setup LCM
    Warm up
    400 free with snorkel
    6x50 catch up on 1min

    main sets
    300 kick trying to go under 3:30
    4x(3x100 free starting at 1:30 descending 5 seconds per round trying to hold 1:15 or better, 3x50 stroke choice fast on 1min)
    200 easy
    8x50 with fins on 1min as 25 under water, 25 back with first 8 strokes afap tempo

    warm down
    200 easy

    i went 3:25 on the kick. On the aerobic 100s/50 fast set I tried like yesterday relaxing and it really helped. I held 1:14/1:15s throughout. The 1:15 round was tough but not as bad as I assumed it would be and I was 1:13s on this round. The 50s I mixed up back(37s) and free(33s). The hard part about this set was the fact that there was no recovery. I am making steady progress!
    Categories
    Swim Workouts
  9. Budapest Week 3 - Friday

    by , May 19th, 2017 at 04:22 PM (After a long rest)
    I slept great last night. We had storms come rolling through last night and according to my wife it was loud. I did not hear a thing.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    6x100 kick on 2min
    5x100 free on 1:35 holding 1:15
    4x100 free on 1:30 holding 1:15
    3x100 free on 1:25 holding 1:15
    2x100 free on 1:20 holding 1:15
    1x100 free on 1:15 under 1:15
    100 easy
    16x50 with fins on 1min odds 37.5 underwater 12.5 fly, evens 25 underwater 25 back

    warm down
    200 easy

    i held 1:45s on the kick Set. I then successfully held 1:15s through the5,4,3,2,1 Set going 1:12 on the last one. I was actually tossing up going on the faster interval but did not think I could hold 1:10s throughout.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 5/22/17

    by , May 19th, 2017 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:45 [5:00]
    6 x 50 1:15 [1:15] stroke 2 of each
    1 x 200 3:30 [3:00]
    4 x 50 1:00 [1:00] desc
    1 x 100 1:45 [1:30] IM/stroke
    2 x 50 1:00 [1:00] choice

    Kick set
    4 x 100 2:30 [2:15] last 25 fast

    Freestyle set
    3x
    3 x 50 1:05 [1:00] strong & desc 1-3
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    2x
    1 x 50 1:30 [1:30] perfect stroke
    1 x 100 2:15 [2:00] 85-90%
    1 x 50 1:15 [1:15] free easy
    [RD1 best stroke, RD2 choice]

    Free/pull set
    3 x 100 1:45 [1:30] desc
    3 x 100 1:45 [1:30] neg split
    3 x 100 1:45 [1:30] strong pace, be consistent
    3 x 100 1:30 [1:20] make them

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  11. Budapest Week 3 - Thursday

    by , May 18th, 2017 at 09:14 PM (After a long rest)
    Since I missed the opportunity to swim LCM on Monday I choose to go as fast as I could through the strength portion of my typical back and arm workout, followed by a longer swim.

    Weights

    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)

    swimming pool setup LCM
    400 free with snorkel
    6x50 catch-up on 1min
    3x200 kick with fins on 2:50
    6x200 free with snorkel on 2:50

    i really did not get going on the swimming portion today but the weights made me sweat pretty good.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 5/19/17

    by , May 18th, 2017 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2 x 150 3:00
    3 x 100 1:45
    6 x 50 1:15 stroke 2 of each
    6 x 50 1:00 desc 1-3/4-6

    Main set
    1 x 200 5:00 kick
    1 x 200 4:30 IM/stroke
    1 x 200 4:00 free neg split
    1 x 100 2:30 kick
    1 x 100 2:15 IM/stroke
    1 x 100 2:00 free strong
    2 x 50 1:15 kick
    2 x 50 1:15 stroke (best stroke)
    2 x 50 1:00 free strong

    Free/pull set
    4x
    1 x 200 3:30 long & strong
    1 x 100 1:45 85%
    1 x 50 1:15 easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 5/18/17

    by , May 17th, 2017 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:00 [1:00]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] kick

    Freestyle sprint set
    4x
    1 x 50 1:05 [1:00] easy
    1 x 50 1:05 [1:00] 25fast/25easy
    1 x 50 1:05 [1:00] fast

    IM/stroke set
    1 x 50 1:15 [1:15] fly
    1 x 300 6:00 [5:30] IM
    1 x 50 1:15 [1:15] back
    1 x 200 4:00 [3:30] IM
    1 x 50 1:15 [1:15] breast
    1 x 100 2:00 [1:45] IM
    1 x 50 easy

    Free/pull set
    2x
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  14. Budapest week 3 - Wednesday

    by , May 17th, 2017 at 08:33 AM (After a long rest)
    Yesterday my daughter had her end of year 7th grade ceremony which was fun to attend. I did not remember from my sons time in 7th grade how many different awards they hand out at these events. In elementary school it was A and A/B honor roll whereas this was at least 10 different potential awards. Despite it taking forever it was fun.

    Last night my daughter also played in the honors band spring concert at the high school. My son did not want to go but my wife and I went to support. Not my thing but it was great to see and hear my daughter play her Oboe.

    I had had a solid night of sleep last night but again was quite tired when the alarm went off. Playing catchup on sleep is tough. I actually felt pretty decent in the water today. Normally Wednesday is 200 race pace day but today was long aerobic work. At first this sounded horrible but by the end of the main sets I felt good. Maybe this was what I needed; a long swim.

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50
    100 ez

    main sets
    3x800 #1 breathing 3,5 by 25, #2 build each 100, #3 fast with :30 rest after each 800
    200 easy
    4x(2x75 with fins streamline back kick on :55, 25 underwater on :30)
    100 easy
    12x25 as open, close, easy on :30
    4x25 no breath afap on :30

    warm down
    200 easy

    on the 800s I was 9:05,8:55,8:33. I felt good on the last one in particular. On the kick I was coming in on :45s. Nothing special on the 25s but I felt good.
    Categories
    Swim Workouts
  15. Budapest Week 3 - Tuesday

    by , May 16th, 2017 at 08:49 PM (After a long rest)
    I had an awesome weekend fishing in east Texas but as is always the case when I go fishing in east Texas it makes for a long weekend. We fished both Saturday and Sunday from 4am to midnight. We caught a lot of big bass and enough crappie for a very large dinner on Saturday. It is so pretty in east Texas with the big lines and the lake I was fishing is so pretty. If only I had an odd $8-10millikn laying around in my checking account I could make it permanent.

    My my daughter was not feeling so great yesterday and I used it as an excuse to try to catch up on my sleep.

    Today i I felt like I had been out of the water to a few days. Today was tough.



    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x(100 kick on 1:40, 50 back at 200 pace on :40)
    100 easy
    7x200(odds free on 2:20, evens back on 2:40)
    16x25 underwater on :30

    Warm down
    400 free breathing 3,5,7,9 by 25

    i was told to hold 1:25s on the kick and :30s on the 50s back. I was more like 1:27s on the kick and :31s on the back. The 200s I cruised the free but felt awful on the back. I was holding 2:10 on the free and 2:20 on the back. Hopefully I will feel better tomorrow.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 5/17/17

    by , May 16th, 2017 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 3:00 [2:30]
    6 x 50 1:15 [1:15] stroke 2 of each
    6 x 50 1:15 [1:15] kick 25fast/25easy
    4 x 100 1:45 [1:30]

    Freestyle sprint set
    2x
    1 x 50 1:15 [1:15] easy
    1 x 100 1:45 [1:45] fast
    1 x 100 2:15 [1:45] easy
    1 x 50 1:00 [1:00] fast

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 50stroke/50free
    1 x 50 1:15 [1:15] stroke fast
    1 x 50 1:15 [1:15] free easy

    Free/pull set
    1 x 200 3:20 [3:00] mod
    1 x 200 3:20 [3:00] 150mod/50strong
    1 x 200 3:20 [3:00] 100mod/100strong
    1 x 200 3:20 [3:00] 50mod/150strong
    1 x 200 3:20 [3:00] strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 5/16/17

    by , May 15th, 2017 at 11:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2x
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] stroke
    3 x 100 2:30 [2:15] kick

    IM/stroke set
    2x
    1 x 50 1:15 [1:15] 25fly/25back
    1 x 50 1:15 [1:15] 25back/25brst
    1 x 50 1:15 [1:15] 25brst/25free
    1 x 150 3:15 [2:45] IM [fly/back/brst]

    Free/pull set
    1 x 300 5:00 [4:30] long & strong
    2 x 200 3:20 [3:00] neg split
    3 x 150 2:30 [2:15] last 50 strong
    4 x 100 1:40 [1:30] desc 1-4
    5 x 50 :50 [:45] all strong

    Warm down

    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 5/15/17

    by , May 14th, 2017 at 09:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [5:00]
    2 x 100 2:15 [2:00] IM/stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15] 25easy/25fast

    IM/stroke set
    3x
    3 x 50 1:15 [1:15] stroke desc 1-3
    1 x 50 1:30 [1:30] free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set [Jay Eckert's fav set but with slightly less yardage]
    1 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    2 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    3 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    3 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy
    2 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy
    1 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4100
    Categories
    Uncategorized
  19. Budapest Week 2 - Friday

    by , May 12th, 2017 at 08:40 PM (After a long rest)
    I had a great night of sleep but was still pretty tired this morning. Despite this I had a good workout today.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x100 free on 1:10
    100 easy
    6x(50 fly on :40, 50 back on :40, 50 free on :35)
    200 easy
    5x50 kick on :55
    5x50 kick on :50
    5x50 kick on :45
    16x25 underwater on :30

    Warm down
    200 easy

    I swam next to two of the kids in my daughters training group(13-14 year olds), one boy and one girl. This was a hard workout. I held my own but these kids are going to be a really special group from Rockwall. There around 10 kids who are on the path to D1 swimming and I believe several who have the potential do be really special. I held 1:03-1:04s throughout the aerobic 100s and actually felt pretty good. The fly,back, free Set was plain hard. My fly is 1 arm these days and I am trying to avoid hurting both my elbow and shoulder. I was coming in on :35s on the fly, :33s on the back and :31s in the free. The kick was pretty easy until the 5 on :45 where I held :41s. The underwater was awful. I can do almost unlimited on :40 but the interval goes below that and eventually I start to hurt. I was hurting after 4 today but made them.

    Now I am off to east Texas for a couple days with my son. Can't wait to hang out and see the beautiful big pine trees and wild life.
    Categories
    Swim Workouts
  20. Budapest Week2 - Thursday

    by , May 11th, 2017 at 05:43 PM (After a long rest)
    My crazy travel day yesterday ended around midnight and this morning started early since my daughter had morning workout this morning. Despite being really tired I hauled myself out of bed this morning, so I could both workout but more importantly spend time between the house and the pool and the pool and the house with my daughter(these times are often so insightful and I have a really cool kiddo).

    My workout was pretty pathetic today but I worked out. I was down on the weight on several exercises.

    Weights/Dryland
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x15 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    20minutes of stretching

    After spending so much time on the plane recently my back has been pretty tight so I spent extra time today stretching and this helped enormously.

    I am in East Texas this weekend fishing with my son and I am really looking forward to it!

    Categories
    Swim Workouts
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