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  1. 6|22|17 lactate production

    h2O

    400 ez
    7 x 50fr on 1:30, 75-70% 50 pace (#4 was br)
    5 x 50fr from block on 2:00, 80-75% 50 pace
    200 kick (25 flutter/25 frog), 4:40


    dryland

    4 x 10 horiz medball tosses w/t legs anchored and upper body unsupported
    9 x 5 fwd 1 leg hop up/dn box, repeat in reverse (various # of boxes @ 8" ea)
    9 x 5 side 1 leg hop up/dn box, out and back in (various # of boxes @ 8" ea)
    1 x 3 fwd 1 leg hops @ four 8" increments to 32", and a (both leg) grav drop/hop
    Several additional nameless core exercises focusing chiefly on ab/core

    Updated June 22nd, 2017 at 10:05 PM by __steve__

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  2. Sarasota Y Sharks Masters GOLD Workout 6/22/17

    by , June 21st, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] Alt 1 fist drill, 1 swim
    6 x 50 1:15 [1:15] stroke choice
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    5 x 100 2:30 [2:15] last 25 fast
    1 x 100 easy swim

    Sprint set
    4x
    1 x 50 1:15 [1:15] stroke fast
    1 x 50 1:15 [1:15] free fast
    1 x 50 1:30 [1:30] free easy

    Free/pull set
    1 x 250 4:00 [3:30] long & strong
    5 x 50 1:00 [1:00] pace
    1 x 200 3:15 [3:00] neg split
    4 x 50 :55 [:55] strong
    1 x 150 2:30 [2:15] last 50 strong
    3 x 50 :50 [:50] desc 1-3
    1 x 100 1:40 [1:30] mod
    2 x 50 :45 [:45]

    Warm down
    4 x 50 1:00

    Total: 4000
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  3. 6|20|17 speed

    35 min aerobic based, speed, SCM swim

    warmup

    30 x 30M on 1:00
    • dive from side, go 15m fr. fast
    • 15m easy back to wall bk/br/fr order, and jump out with both feet landing on deck

    1 x 15M fast flutter kick
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  4. Workout 06/20/17: evening

    by , June 20th, 2017 at 07:30 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    3 x 300:
    1: FR - 50 kick 150 pull 100 AP with snorkel
    2: FR -150 kick 100 pull 50 AP with snorkel
    3: BK - 100 kick 50 pull 150 AP

    5◊100 FR on 1:30 even pace

    200 loosen and out.
    [Solo/Rec/2200 yds/40 min]
    --------------------------------

    Summer pool schedule is in effect and I found out that Masters picked up an extra 30 minutes on our Tuesday night swims. Matt and a friend were there doing their own thing so I did the above on my own. Still struggling to find the time to make it to the pool on a consistent basis with lots of family/work engagements. I did make another trip to PA over the week with my son, meeting my aunt for a ballgame in Allentown (Phillies triple-A team the Iron Pigs), exploring the Steel Stacks in Bethlehem, and then visiting the cemetery where my grandmother is buried as well as another where her mom is buried. Learning more of my mother's side of the family.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 6/21/17

    by , June 20th, 2017 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    3 x 100 2:15 [2:00] IM
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    3 x 200 5:00 [4:30] last 50 strong

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke drill
    1 x 50 1:15 [1:15] stroke swim
    1 x 200 4:30 [4:00] IM
    [RD1: fly, drill: left arm, right arm, both arms]
    [RD2: back, drill: left arm only 25, right arm only 25]
    [RD3: breast, drill: breastroke arms, flutter kick]

    Free/pull set
    20 x 50 1:00 [1:00] pace
    Rest :30
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4100
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  6. Budapest Week 8 - Monday

    by , June 19th, 2017 at 01:19 PM (After a long rest)
    I had a great fathers day and spent time with my wife, both my kids and my mum and dad; cant ask for much more than that. Despite a nap yesterday I was really tired this morning and probably well overdue a day off or at least a full blown recovery day. The way my schedule is working out I start to back off when I go to training camp with the kids on 4th July so I should start to feel ok I guess sometime after that. This morning I felt exhausted! Monday tends to be very aerobic centric and today was no exception.

    Pool Setup LCM
    Warm up
    400 free with snorkel
    6x50 catchup on :55

    Main Sets
    3x(2x50 back drill on :55, 200 free on 2:40, 100 back on 1:25)
    3x(50 fast kick on 1min, 100 kick as 50 fly, 50 flutter on 2mins, 50 kick as 25 fast, 25 smooth on 1min)
    3x(5x100 free Rd1 on 1:30, Rd2 on 1:20, Rd3 on 1:15)
    200 easy
    3x(300 free on 4mins, 100 back on 1:30)

    warm down
    200 easy

    Despite doing ok today I just never really got going. The transition set was surprisingly hard and the closest I came to feeling good today was on the 15x100s where I made all of them. The 300s at the end felt horrible and I just felt steam rolled today. Just no energy and very tired.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 6/20/17

    by , June 19th, 2017 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    4 x 100 2:00 [1:45] [50 fist drill/50 swim]
    6 x 50 1:15 [1:15] stroke 2 of each

    Main set
    6x
    1 x 50 1:15 [1:15] kick
    1 x 50 1:15 [1:15] stroke
    1 x 50 1:00 [1:00] free

    Free/pull set
    2x
    4 x 100 1:40 [1:30]
    1 x 400 6:20 [5:45] neg split
    Rest 1:00
    8 x 50 1:00 [:50] fast

    Warm down
    4 x 50 1:00

    Total: 4200
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  8. Budapest week 7 - Sunday

    by , June 18th, 2017 at 05:18 PM (After a long rest)
    Yesterdays practice really took it out of me and despite a great nap and a good night of sleep I was tired this morning. Some coffee and breakfast helped enormously and despite feeling run down I had a really good weights and dry land workout today.

    Weights
    10 minutes on stationary bike. Heart rate to 145
    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)
    10 minutes on stationary bike. Heart rate to 145
    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)
    10 minutes on stationary bike. Heart rate to max
    4x:30 on ski machine. 4 of use took it in turns to do 30 seconds afap on the ski machine working triceps

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on :50
    300 easy

    My mum and dad are out visiting and I met my dad at the pool and the we went to Starbucks for a coffee after workout which was a really nice Father's Day treat.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 6/19/17

    by , June 18th, 2017 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] 25 fist drill/25 swim
    4 x 50 1:15 [1:15] stroke
    4 x 100 1:45 [1:30]

    Sprint set
    6 x 50 1:15 [1:15] stroke alt 1fast/1easy
    6 x 50 1:05 [1:00] free alt 1fast/1easy

    Main set
    3x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:15 [2:15] stroke choice
    1 x 100 2:15 [2:15] IM

    Free/pull set
    2x
    1 x 200 3:20 [3:00]
    1 x 200 3:00 [2:45]
    1 x 200 2:50 [2:30]

    Warm down
    4 x 50 1:00

    Total: 4100
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  10. Budapest week 7 - Saturday

    by , June 17th, 2017 at 02:09 PM (After a long rest)
    I went to bed early last night and slept well but again was tired this morning. On the dive sprint 50s yesterday I tweaked my left shoulder by not getting my hand started locked. It would normally not be a big deal but I have a small tear in my left rotator cuff. This morning it hurt until after warmup.

    Pool setup LCM

    Warm up
    400 free
    6x50 catch-up on :55

    main sets
    12x50 free on :45 trying to get 10 seconds rest per 50
    5x100 kick on 1:50
    100 easy
    8x100 free on 1:50 at 400 pace
    200 easy
    200 back fast
    200 easy
    12x25 with fins underwater on :35

    warm down
    400 ez free

    i was :36s on the transition set of 50s. On the kick I was coming in on 1:40s. The 8x100s I was 1:08s except for #6 and #7 where I was 1:09 and 1:10. On the 200 back I was 2:32/33 which I was very happy with. I was really tired after practice.
    Categories
    Swim Workouts
  11. Budapest week 7 - Friday

    by , June 16th, 2017 at 07:10 PM (After a long rest)
    It's been a really long week this week. I slept well last night but as has been the case most of the week, I did not have enough sleep. Today I am hosting our company stakeholders meeting with about 700 or so attendees; and th theme is Turn back time by sonny and Cher. I am playing Cher. Lucky me. Who does not want to see an English man in drag?

    todays workout was pretty tough.

    Pool setup scy

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

    Main sets
    400 kick
    3x(200 back on 2:30, 200 free at 2:15, 2x50 free on 32.5 or back on :35, 100 easy on 2mins)
    200 easy
    Drop a second 50s free starting at :40
    200 easy
    10x50 streamline back kick with fins on :40
    4x50 dive sprint 50s free

    Warm down
    300 free breathing 3,5

    I did ok on the 200s back going 2:19,2:16,2:16 by round, then consistently held 2:07s on the 200s free and then 30/31s on the free and 33/34 on the back. On the descending 50s I got to :30 which was ok. On the dive Sprints we'd were going on about 3mins and was :24,:25,:24,:25. I just don't feel that great on the 50s but the times were fine.
    Categories
    Swim Workouts
  12. Budapest week 7 - Thursday

    by , June 16th, 2017 at 07:03 PM (After a long rest)
    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)
    10 minutes on stationary bike on highest setting trying to get my heart rate above 150.
    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)
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    10minutes of stretching

    Swimming pool setup LCM
    400 Free with snorkel
    6x50 catch-up on :50
    6x100 kick with fins on 1:30
    8x50 back on :55
    300 free 30 strokes per 50
    Categories
    Swim Workouts
  13. Budapest week 7 - Wednesday

    by , June 16th, 2017 at 06:58 PM (After a long rest)
    Warm up
    400 Free with snorkel
    6x50 catch-up on :50

    Main sets
    12x50 kick on :50
    2xbroken 100 #1 25,50,25 #2 4x25 with 5 after 25s and 10 after 50s to your feet on 4mins
    200 between broken swims
    2xbroken 50s #1 from push, #2 from dive with 10 at 25 on 3mins
    100 between broken swims
    4x100 as 25 free, 50 fly, 25 free on 1:40
    8x50 on :55 as 25 dog paddle, 25 free
    3x500 on 6:15 #1 breathing 3,5 by 25s, #2 overkick, #3 build each 100 by 25

    Warm down
    300 kick

    Sent from my iPad
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 6/15/17

    by , June 14th, 2017 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Birthday swim: 49 x 100 1:40 [1:30]

    -OR-

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 1:45 [1:30]
    3 x 100 2:15 [2:00] IM/stroke
    3 x 100 2:00 [1:45] 50 fist drill/50 swim

    Main set
    1 x 200 5:00 [4:30] kick
    1 x 200 4:00 [3:45] 50st/50fr/50st/50fr
    1 x 200 3:30 [3:00] free mod
    2 x 100 2:30 [2:15] kick
    2 x 100 2:15 [2:00] IM
    2 x 100 1:45 [1:30] free neg split
    4 x 50 1:15 [1:15] kick
    4 x 50 1:15 [1:15] stroke choice
    4 x 50 1:00 [1:00] desc 1-4

    Free/pull set
    5 x 200 3:00 [2:45] long & strong

    Warm down
    4 x 50 1:00

    Total: 4200
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  15. Budapest Week 7 - Tuesday

    by , June 13th, 2017 at 06:32 PM (After a long rest)
    Yesterday was a very rough work day and as a result I struggled sleeping.

    This morning I drug myself out of bed and forced myself to the gym for a recovery workout.

    Drylands
    20 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)
    20 mins of back, arm and leg stretches with a foam roller

    Swimming pool setup scy

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

    Main Sets
    2x(400 IM as 16x25 on :30 as kick,swim,drill,swim
    2x200 IM as 2x4x50 fast/easy by 25 on #1, and easy/fast by 25 on #2
    4x100 IM on 1:30)

    warm down
    300 easy

    This was done as long and smooth swimming. Nothing too fast but aerobic heart rate!
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 6/14/17

    by , June 13th, 2017 at 11:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 3:00 [2:30]
    6 x 100 2:15 [2:00] 50stroke/50free

    Kick set
    4 x 100 2:30 [2:15] 50 fast/50 easy

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] mod
    1 x 100 2:00 [1:45] strong
    1 x 50 1:15 [1:15] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    2 x 200 3:20 [3:00] long & strong
    4 x 50 1:00 [1:00] fast
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :50 [:50] fast
    2 x 100 1:40 [1:30] desc
    4 x 50 :45 [:40] fast

    Warm down
    4 x 50 1:00

    Total: 4100
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  17. IM w/o

    200 w/u
    5x100 as 50 kick/50 swim choice on all kick
    4x200 pull bilateral breathing, tight turns, strong dolphins off wall
    16x 25s IM order kick/swim/drill/swim x4
    100 easy free
    12x50s easy/hard by 25's. Roll through all strokes
    8x25s breast pull with buoy
    6x25s breast kick arms out front
    4x25's breast stroke
    100 cool
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 6/13/17

    by , June 12th, 2017 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] Alt 1 fist drill/1 swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke 2 of each

    Sprint set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] fast
    [RD1/3 free, RD2/4 stroke]

    Kick/IM/stroke set
    3x
    1 x 150 3:45 [3:30] kick
    1 x 100 2:15 [2:00] IM
    1 x 50 1:15 [1:15] stroke choice

    Free/pull set
    9 x 100 1:40 [1:30] Desc 1-3, 4-6, 7-9
    9 x 50 :50 [:45] Desc 1-3, 4-6, 7-9

    Warm down
    3 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  19. Budapest Week 7 - Monday

    by , June 12th, 2017 at 01:28 PM (After a long rest)
    I went fishing yesterday afternoon with my son. The weather forecast was awesome(overcast with a light breeze); unfortunately it was wrong and it was very sunny and windy(15mph) which made kayaking very very challenging. Despite the difficulties of fishing we had fun and as always it was great hanging with my son. The pond we went to is about 30 miles north of where we live in the country. The pong is 25 acres and is really quiet with the only sound coming from the many cows in the fields.

    We did not get back til about 9pm so I went to bed later than normal(which was worth it but I will be tired tomorrow). I slept great and woke up feeling good.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    Main Sets
    3x(3x300 pull with paddles and bouy on 3:45 descend 1-3)
    100 easy
    4x150 kick with fins on 2:30 as streamline flutter on back, streamline fly on back, streamline flutter on back
    12x50 4 fly, 4 back, 4 free on :50 odds drill, evens build
    100 easy
    4x100 on 2mins as 25 free afap, 50 easy, 25 back afap

    Warm down
    4x100 on 2mins no faster than 1:30 slow perfect free

    I felt great in warmup but after the first round of 300s started to tire, but held my stroke long and was getting between 3-8 seconds rest per 300 in the round. I held it together pretty well until the last round and on the last 2 came in right at the interval. I was whooped after this set, but I was very happy with the pace. The kick was easy and I used it as active recovery. My lats hurt pretty bad after the pull so I kicked wriggling around trying to loosen my lats in the streamline position(not easy). The drill/build was very unimpressive and was really a continuation of the active recovery. The 4x100ís was hard but I went after the fast 25s and felt pretty decent by the end. On the warm down Tom insisted on no faster than 1:30 which sounds easy but I learnt that my sink speed is faster than 1:30 so had to really try to not compromise stroke for speed. On the last one he said if I did not slow down I would be doing a 400 fly, so I swam with my legs split wider than my shoulders and basically dragged my legs and went 1:31 

    Looked at my title just now and realized I am almost half way through the training for Budapest! I only have about 6 weeks til we taper!!!! Planning on one more phase of increased distance and intensity after this week, before I head to Colorado with the kids for their training camp(and I get to train at altitude for 10 days).
    Categories
    Swim Workouts
  20. Budapest Week 6 - Sunday

    by , June 11th, 2017 at 10:28 PM (After a long rest)
    I slept well last night and felt great when I woke up. Practice felt good but I was tired after weights.

    Weights
    10 minutes on stationary bike. Heart rate to 145
    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)
    2x(2x10 lunges with 20lb weights)
    10 minutes on stationary bike. Got heart rate to 160.
    10 minutes stretching

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on :50
    4x100 streamline kick with fins on 1:30
    3x(4x50 as open,close,easy,fast on 1min)
    200 easy

    My legs hurt a lot today.

    This afternoon I went fishing with my son. Did not catch much but had a lot of fun.
    Categories
    Swim Workouts