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  1. 399.89 miles...

    by , September 19th, 2013 at 10:50 PM (Alex's swim journal)
    ... that's what GTD told me was my current mileage after entering my numbers today. I thought I would be over 400 by now, but I had a rough day at work yesterday, left the office after 7:30, and didn't get to the pool until 8:00PM. I was so stiff from the previous day's workout that the only thing I could really do to get anything out of the swim was to drill. I only finished 1200 yards... I did about 400 of it kick and, man, were my legs sore.

    Today I was planning to do a repeat of Tuesday's Rushall sets and get to about 4200 again... which would have put me over that 400-mile mark; but I got a little bit of a late start and only did 500 for a warm-up. Scotty joined me today, so I had additional motivation going into the sets. Here's what we did:

    WARM-UP (500): 200 free, 100 back, 2 x 100 IM (1:37 and 1:40)

    MS:
    10 x 50 fly on 1:10*
    200 recovery
    10 x 50 back on 1:10 (held mostly :47s, an occasional :48 or :49)
    200 recovery
    10 x 50 breast on 1:10 (held :55s, some low :50s in there as well)
    200 recovery (swum as EZ 2 IM; SAPs instead of full stroke fly)
    10 x 50 free on 1:00 (:38-:40)
    200 recovery (swum as EZ 200 IM)

    COOL-DOWN: 250

    TOTAL: 3500 SCY in about 80 minutes

    *So, I made all the reps on bk, br, and fr sets in my target range, which means I should add a couple more reps per stroke to the set next week. On fly I only missed my target once... held mostly :48-:49, when I saw :50+ I dropped the next rep (probably rep 7 or 8), then finished out the set. We used 1:10 as our interval, because we were swimming slightly different paces (he was doing :46 on fly, but coming in :49-50 on some reps of bk) and :20 RI is tough to keep track of, when you're trying to figure out if you made your target or not--1:10 interval was nice and clean and didn't put us too far off of :20 rest anyway. I'll note here that I missed one less fly rep in the set than I did on Tuesday, so I'm hoping to be able to increase number of reps there in the near future too... am beginning to think 3:12 is in reach for 200 fly, maybe even 3:10... and 3:00 at some point this spring? Time will tell.

    After the pool workout I hit the weight room for a repeat of Tuesday's drylands too. Did everything the same as posted on that day except that I did 3 x 12 lunges this time instead of 3 x 10. I was pretty much fried at the end, but had a good stretch, so I actually don't feel as bad tonight as I did on Tuesday night.
  2. Thursday 9/19/13

    Thursday 9/19

    PM only SCY

    2x
    400 swim w/ under H2O turns
    4x75 @ 1:20 k/dr/sw w/ fins
    4x25 @ :30 build

    100 EZ

    4x
    200 @ 2:15 (2:07, 2:03, 2:08, 2:08)
    150 @ 1:40 (1:33, 1:34, 1:35, 1:33)
    100 @ 1:05 (1:02, 1:01, 1:03, 1:02)
    50 @ :35 (31, 30, 32, 32)
    200 FR kick w/ board MAX EFFORT (3:20, 3:22, 3:25, 3:24)
    100 EZ

    20x25 @ :10 rest bow & arrow drill w/ paddles + fins + snorkel
    400 EZ

    Total: 5800
    Categories
    Swim Workouts
  3. No blogging but plenty of swimming

    by , September 19th, 2013 at 06:41 PM (One Stroke at a Time)
    Thursday September 19th
    Lunch Bunch
    6 x 50 1:00
    3 x 3 x 150 fly/back/breast/75 free Within each round #1 on 2:30, #2 on 2:20 and #3 on 2:10
    4 x 3 x 100 pull Within Each round #1 on 1:35 #2 on 1:30 and #3 on 1:25
    150 easy
    3000 yards

    Tuesday September 17th
    Lunch Bunch
    100 on 1:45
    4 x 75 on 1:10
    200 on 3:30
    3 x (100 IM on 1:45 then 4 x 50 fast stroke (round #1 back, #2 breast, #3 IM order) on 1:10 then 200 recovery on 3:30)
    4 x 150 odds 50 swim with paddles /50 kick/50 swim with paddles evens 50 kick/50 swim/50 kick 10 sec rest between
    200 easy
    2900 yards

    Saturday September 14th
    500
    2 x (200 on 3:00 then 50 kick on 1:15)
    pull set, IM drill then a short IM set which I don't remember at all
    6 x (100 pull on 1:25 then 50 easy on 1:00)
    7 x (100 on 1:25 (start at 25 back/75 free and add a 25 back until 100 back and then drop a 25 until 75 free/25 back) then 50 easy on 1:00
    4200 yards

    Friday September 13th
    I can't remember most of the work out
    Main set was 100-200-300-400-500-400-300-200-100 on 1:30 base
    3500 yards

    Thursday, September 12th
    350
    12 x 50 kick/swim then drill/swim on 1:00
    3 x 300 middle 100 IM 4:30
    3 x 200 middle 100 IM 3:10
    3 x 100 IM 1:40
    8 x 75 pull on 1:05
    150 easy
    3500 yards

    Tuesday September 10th
    8 x 200 (150 on 2:30 then 50 recovery on 1:00)
    50 easy
    8 x 100 on 1:45 odds descend IM evens recovery
    8 x 50 kick 1:00
    50-100-150-150-100-50 pull
    50 easy
    3400 yards

    Sunday, September 8th
    7 x 50 on 1:00 12.5 back/12.5 free/12.5 back/12.5 free
    4 x (3 x 100 on 1:40 done 75 kick/25 swim then 4 x 50 with paddles on 50)
    16 x 25 on 35 IM order
    8 x 50 with paddles on 1:00
    3150 yards

    Saturday September 7th
    300
    8 x 50 on 50
    3 x 200 pull on 3:00
    4 x 150 with paddles descned n 2:20
    6 x 100 on 1:30
    50 easy
    4 x 50 descend on 1:15
    100 easy on 1:45
    4 x 75 on 1:15 50 easy swim/25 sprint kick
    100 easy
    2 x 100 kick on 2:00
    100 easy
    4 x 75 50 easy swim/25 sprint kick
    100 easy
    4 x 50 fast
    100 easy
    150 easy
    4400 yards

    Friday September 6th
    400
    3 x (4 x 100 descend on 1:30 then 300 pull on 5:00)
    200 easy
    8 x 50 kick IM order on 1:00
    4 x 50 on 50
    200 easy
    3500 yards

    I have been able to swim over the last two weeks but never sat down to put the workouts in the computer. I knew the yardage beacuse I would put it in my FLOG after I left the pool but I don't like to type on my phone so I never put in the full workouts. Today, I realized I was building up paper scraps with partial work-outs on them so I wanted to write them down. I have been up and down in the last two weeks as far as my energy is concerned. My son ended up in the hospital for a week on TPN and pain medications. I spent a lot of time there. Since the pool is about three blocks from the hospital, I managed to carve out some time on most days (when I wasn't reading all the internet craziness about DN's Cuba-Fla swim). My son is back to normal except he has to limit his activities and eat a low fat diet. It's pretty funny to see a six year old (who is super skinny) ask people, "Is that low fat?" I got my own treatment on Tuesday so am laying pretty low right now. My oldest is going to Austin this weekend with a friend and his dad so I'm looking for some low key, non contact activities for the younger one for the weekend. Hopefully, I will get back to this a little more regularly.
    Categories
    Uncategorized
  4. Blocks! Sept 18-19

    by , September 19th, 2013 at 05:23 PM (The FAF AFAP Digest)
    Wednesday:

    -- wanted to swim, but I'm having some trouble carving out enough time to swim with the new puppy.

    RC/scap, 15 min
    core work, 15 min
    spin, 45 min

    Thursday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 w/agility paddles
    odds = front scull
    evens = caterpillar fly drill
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    Swimmers from the Pitt womens' team have been there when I've been there in the afternoon. They were going off the blocks (and rolling on the 59), so I decided to join in! Seems like there is no anti-block rule here!

    5 x 30 burst + cruise from the blocks
    100 EZ

    5 x (25 AFAP from the blocks + 75 EZ) @ 3:30
    2 free (11 flats), 1 fly (11 high), 1 shooter (11 high), 1 back (12)
    100 EZ

    2 x broken 100 flys w/fins + 50 EZ
    100 EZ

    Ultra short distance kick set:
    20 x 25 kick w/fins @ :30, done as 15 AFAP + cruise -- tiring!
    150 EZ

    7 x w/bungee cord: swim out until hit major resistance
    free --- take 20 strong strokes against resistance
    breast -- take 15 strong strokes
    dolphin kick on back -- kick for 20 sec
    backstroke kick -- kick for 20 seconds
    (I'm calling these 100s; felt like a weight workout)
    100 EZ

    Total: 3300


    ~~~~~~~~~~~~~~~~~~~~~~

    I was pretty happy with this workout and loved the block work. My times on the 25s were very solid, so I haven't lost my raw speed at least. One of the college girls was kind enough to comment that I was in "great shape." haha. They're prolly not used to geezers using the blocks.

    Thinking about doing 1-2 of the meets in October in DC. The DCAC meet is Oct. 12 and the Sprint Classic is Oct. 27.

    Updated September 19th, 2013 at 06:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  5. 9|19|13 25 scm minutes

    by , September 19th, 2013 at 05:15 PM (Blog)
    Very brief workout to start my pre-meet hypoxic block training

    12 x 25 on 2:00 free, DFS, no breathers at about 94% effort
    • 15 spl, 14H - 15 seconds



    Need to work the DPS on next recovery day

    Been stretching alot and hitting weights at least 4X a week. Also resting well

    just under 164lbs, heaviest I've been in years
    Categories
    Uncategorized
  6. Thursday, September 19, 2013 10:30-11:40am

    by , September 19th, 2013 at 04:15 PM (Fast Food Makes for Fast Swimming!)
    Today's main set was made up off the top of my head (like most of my swims), and it turned out to be a good one! Even PWB could probably handle it!

    Warmup:

    500 Free
    400 Free Pull
    300 Flutter Kick w/ board
    200 IM
    100 Flutter Kick w/ board
    (1500/1500)

    Main Set:

    Each "200" is on the 3:00, with the 75s on an ascending interval, and the 125s on a descending interval. Made for interesting times as the set went on...

    7 x 200 @ 3:00
    • 75 IM (no Free) @ 1:05/ 125 Free @ 1:55
    • 75 IM @ 1:10/125 Free @ 1:50
    • 75 IM @ 1:15/125 Free @ 1:45
    • 75 IM @ 1:20/125 Free @ 1:40
    • 75 IM @ 1:25/125 Free @ 1:35 (1:30+)
    • 75 IM @ 1:30/125 Free @ 1:30** (1:28)
    • 75 IM @ 1:35/125 Free @ 1:25 (1:27)

    I was averaging 1:05s on the IMs all the way through, so I was getting a fair amount of rest there, but the harder part was the free intervals.
    **Originally when I started the set, my intent was to do 6 rounds, ending at the 1:30 interval, but I finished it at 1:28, and decided to try for one more...though I was unable to make the 1:25 after that much distance in a row.
    (1400/2900)

    300 EZ Free Pull
    (300/3200)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :32)
    (500/3700)

    100 EZ and out

    -----------------------------
    3800 Yards ****


    ****hopefully that's enough to get me ahead of PWB, tjrpatt, and AZTimm for today's GTD yardage. not that anyone's counting
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/20/2013

    by , September 19th, 2013 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 3:45 3:45
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 X 50 descend 1:00
    8 X 25 fast :40
    Two rounds, break between rounds

    4 X 250 4:00
    Swim last 100 of each fast

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  8. Workout 09/19/13: morning

    by , September 19th, 2013 at 10:48 AM (Maple Syrup with a Side of Chlorine)
    Waited at the door this morning for the building to open, and was planning for a long continuous swim, but ended up doing ...

    200 FR/200 BK/200 IM drill

    10 x 100 with snorkel, done as:
    - odds = kick with board on 1:50
    - evens = DPS swim on 1:30

    1 x Noah's Ark pull with buoy

    12 x 50 FR on :45
    - 3 EZ, 1 Fast
    - 2 EZ, 2 Fast
    - 1 EZ, 3 Fast

    50 ez
    8 x 25 on :30, done as:
    - odds = EZ back
    - evens = IMO Fast

    100 loosen and out
    (Solo/Rec/3050 yds/55 min)
    --------------------------------

    The lane was empty so I decided to mix it up. The 100's set was ok through #6, but I held on to finish it out. The 50's set was tough on the last round, but I went for it - amazing to see what my times are at this point in the season (fast ones :31-32), but I am confident that with some more base and speed work those will dip down under :30. I'm going to try to get up before work tomorrow to swim, and then again on Sunday in a lake if I can make time.
    Categories
    Swim Workouts
  9. Week 51 - Thursday

    by , September 19th, 2013 at 09:13 AM (After a long rest)
    I had a good nights sleep and felt good when I arrived at the pool this morning. The workout was a mix of short and long today with th elong being on quite fast short rest type send offs.

    Warm up
    16x50 free with snorkel on 50

    Main set
    4x400 on 4.30
    16x75 swum as 25 kick with snorkel, 25 catchup drill, 25 swim on 1.10
    2x300 on 3.15

    Warm down
    100 double arm back

    Total 4300scy

    I descended the 400s going 4.20, 4.17, 4.14, 4.10. I swam the first 4 of the 75s as active recovery and then got into a nice rhythm on the last 12 and felt strong. The 300s was a serious mental effort, but went 3.05, 3.00. I was really tired after this workout and could of done with a longer warm down but ran out of time.

    I am swimming the corporate challenge on Sunday so will likely miss weights on Saturday but will probably lift tonight. It's my daughters birthday today so we had birthday cake for breakfast. She has a private coaching class tonight so we decided to do presents last night and then birthday cake for breakfast this morning. What ten year old does not like cake for breakfast! We will go out for dinner after her class so it will be a rush tonight.
    Categories
    Swim Workouts
  10. Easy day, tomorrow will be the 500 free

    by , September 19th, 2013 at 08:43 AM (Mixing it up this year)
    Swimming a kids meet friday night. Hope to do at least a 6:30.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free long and loose held 1:29's
    3x200@3:30 free w/snorkle, strapless paddles & bouy went 3:01, 2:55, 2:52
    4x50 from block 15m sprints good breakout
    100 kick w/snorkle
    100 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts