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  1. Friday, October 25, 2013 8:15-8:45am

    by , October 25th, 2013 at 07:02 PM (Fast Food Makes for Fast Swimming!)
    Got to get back in the pool this morning after 4 days away. The YMCA had a pool closure this week to install some kind of new thing in the pump room, and also had a crew there to fix the gutter system that was breaking away, and causing a serious safety issue. At least they got it all done like was planned, so I was able to go in for a quick dip before getting on the road for Oregon.

    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    100 Free

    4 x 50 Fly @ 1:00, Drill down, Fast Fly back
    100 Kick w/ board
    200 Free stretchout and gone

    1500 Yards

    Now I'm in Portland at my grandparents, and tonight will go visit my sister in Beaverton where I'll stay the night. It's nice to have free hotels available.

    Tomorrow I'll be heading down to McMinnville, OR, home of Linfield College where I attended from 1995-1999. I just realized that I'm 36 now, was 18 when I was a freshman. I might possibly be swimming against some freshman that weren't even alive (or close) when I was a freshman there. <-- Me

    Not sure which events I'll be doing. It'll be a modified short format type of meet, with the 50s/100s of each stroke, 100/200 IM, 50/100/200 Free, and 200 Free/Medley relays. There may be other events as well. I'm trying to get a race against some of the guys in the 200 Fly to see how well I fare against them. Or a 400 IM.
  2. Fun Friday, Oct 25, 2013

    by , October 25th, 2013 at 06:31 PM (Workout Swimmer)
    I mean fun in a sarcastic kind of way. Typical 12 x 100 on 1:20 for the main set. The fun part for me was that I'm playing hooky from work to work w/bricks instead! I was supposed to do some masonry work last weekend, but it was dreary and rainy. I want to just get the dumb thing done so I can move on to my next project!

    500 back/free
    500 locomotive pull
    8 x 50 kick @ 1:00, desc 1-4 & 5-8
    100 over under
    12 x 100 @ 1:20, rest a minute before #12
    200 easy
    20 x 25 kick @ :30, down easy, back sprint
    200 easy
    300 pull: steady state w/agility paddles
    300 swim w/zoomers working the walls
    100 easy
    Total:4300 scy

    Water is too $&#* hot! I don't care if it IS below 50 outside!
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/28/2013

    by , October 25th, 2013 at 04:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    Our SCM meet happens on Nov 9-10. Our taper/rest/preparation begins today.

    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25 build to fast :45
    1 X 50 sprint/blocks
    1 X 100 easy
    Choice, four times through.

    8 X 50 kick 1:10
    1 X 100 easy swim

    8 X 25 :45
    odd: build to race finish
    even: sprint

    1 X 100 easy

    10 X 50 pull or swim
    5 on :40
    5 on :35

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Hottub workout, Oct. 25

    by , October 25th, 2013 at 03:23 PM (The FAF AFAP Digest)
    Hottub, 20 min

    Swim @ OakMarr: 1550 of slow swimming, drills & shooters

    Hottub, 20 min


    Back at my old stomping grounds! I was so happy to see the hottub. Pittsburgh is sadly bereft of hottubs. At some point, Mr. Fort and I plan to put in an in ground hottub outside. I'm still sore from the deep tissue, especially my left hip. I think the soak helped a little and I plan a repeat tomorrow. A friend commented that I had lost weight. I stepped on the scale and, yes, I was 6-7+ lbs down. I suspect it's a combo of stress and absence from the gym/loss of muscle mass. I always bulk up when lifting and slim down when I'm not. I recall losing 15 lbs in a year in college when I stopped swimming and lifting.

    Dinner with my BFF tonight!

    Updated October 25th, 2013 at 05:12 PM by The Fortress

    Swim Workouts
  5. Workout 10/25/13: morning

    by , October 25th, 2013 at 01:14 PM (Maple Syrup with a Side of Chlorine)
    Ran Wednesday night after work, two mile loop in just under 19 minutes. Felt strong on the hills, and my hands were cold since it is getting a tad chilly in these parts. I found my long sleeve running shirt, now to find some gloves.

    Class last night after work was good, even though I was only there for an hour. The teacher made a good example out of me - I used Strong's Concordance but was looking up Hebrew words instead of Greek. FWIT, use Hebrew for the OT and Greek for the NT when doing word searches with Strong's even though the numbers are the same

    200 FR/200 BK/200 IM drill
    600 Shark Swim
    100 loosen and out
    (Solo/Rec/1300 yds/20 min)

    Quick swim before work - had to pick up the day for my boss. Need to do it again in a couple of weeks. Masters tomorrow.
    Swim Workouts
  6. Week 56 - Friday

    by , October 25th, 2013 at 12:06 PM (After a long rest)
    I decided to not do leg exercises in the weight room last night since I was still sore from Tuesday. Instead I did my normal circuits but focused on back and chest. I lifted pretty hard but for some reason I never have the same soreness as I do with legs. My wife affectionately calls me chicken legs!

    I woke feeling pretty good this morning and had a great workout. My legs felt better today and I had little to no after affects with my chest and back. Today had more speed than any workout so far this week but we still kept the yardage up.

    Weights last night was 3 circuits going 10,8,6 reps per circuit.

    3x(bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extensions, lat pull down hands inside, lat pull downs hands outside, medicine ball throws gainer the wall)

    todays swim

    warm up
    400 free with snorkel
    6x50 catchup on 45

    main set
    8x200 pull with paddles on 2.30 descend 1-4 with snorkel and 5-8 without paddles
    8x75 IM order no free on 1min
    10x100 kick with fins on 1.20 holding under 1 min alternating back and with kick board
    10x50 free best average on 1 min

    warm down
    400 free

    Total 5600scy

    i felt really strong today. On the pull set round 1 I went 2.10, 2.07, 2.05, 2.03. Round 2 I went 2.05, 2.03, 2.00, 1.57. The IMs were touch and go; initially I went 55 but came in around 58s for most of these. The kick set I went out a little quick and went 56 on the first back 100 but then held 58s and 59s. The best average free 50s I felt really strong and held 26s on all of these. My coach said that for each 50 I was slower than 27 he would make me do an extra 50 and I was determined to not do any extras. There was also a young guy swimming with us who my coach kept ragging about letting the old guy(me) beat him and again I was determined not to allow him to beat me. I was really excited about how I felt and swam today. My best average 50s on 26 was great and what made it even better was that this came after a lot of long fast swimming. I think the weights are starting to pay off!

    I have my first USAS meet next weekend and I will have another long week yardage wise before then. It's looking like this week will be another 32k week.
    Swim Workouts
  7. Friday 10/25/13

    Friday 10/25

    AM only SCY

    300 swim
    8x50 @ 1:00 odd: kick/drill, even: drill/swim
    4x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    5x100 (RD1/RD2/RD3)
    3 @ 1:05/1:10/1:15
    2 @ 1:00/1:05/1:10
    6x50 @ :50 hold 500 PACE

    6x50 @ :50 FR kick w/ board
    4x25 @ :30 FR BEST AVG

    300 EZ

    Total: 4500
    Swim Workouts
  8. Thursday 10/24/13

    Thursday 10/24

    PM only SCY

    400 swim
    3x100 @ 1:20 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O FL kick w/ fins

    Total: 2000

    Had a social function to attend with the wife so I had to cut practice way short.
    Swim Workouts
  9. Friday Flyer in a short course pool

    by , October 25th, 2013 at 07:25 AM (Mixing it up this year)
    I have never done this short course because I am always afraid I will loose my cap with that many turns but I managed fine today. It really was not hard to do just kept my pace as usual.

    500 free
    500 free kick w/zoomers
    500 fly for time 9:01
    10x100@1:45 free w/strapless paddles, bouy & snorkle holding 1:34-33
    500 free kick w/zoomers

    Total 3000 yards
    Swim Workouts