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  1. Friday 5/25/18

    AM LCM Solo @ LRRC

    500 swim (100 FR/100 BK)
    5x100 @ 2:00 k/sw/dr/bld w/ SNKL

    4x400 @ 6:00 pull w/ paddles + SNKL D1-4 (5:32, 5:20, 5:10, 4:57)

    4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    4x100 @ 1:30 add-on FL FAST w/ fins
    4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL
    100 EZ

    Total: 3500
    Categories
    Swim Workouts
  2. Thursday 5/24/18

    PM SCY Solo @ LRRC + P90X

    400 swim
    300 pull w/ paddles + tube + SNKL
    200 kick w/ BD 25 FR/25 BR
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:50 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:45 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:40 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:35 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50

    4x125 @ 2:00 kick in S-line w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    Total: 3500

    TBC instructor is out of town so we had a different teacher who did a P90X style class instead. A bit cardio heavy for me given I had just finished swimming, but whatever.
  3. Wednesday 5/23/18

    AM LCM Solo @ LRRC
    PM Dryland @ LRRC "Thunder plunders afternoon practice."

    AM Swim:

    2x
    300 BK swim
    4x150 @ 2:30 k/dr/sw w/ fins + SNKL

    5x100 @ 1:30
    50 EZ
    5x100 @ 1:25
    50 EZ
    5x100 @ 1:20 (missed #4 going 1:22, took :10 rest and went 1:17 on last one)

    100 EZ

    Total: 3500

    PM (not) Swim:

    Hustled out the door to get an afternoon swim in, only to have torrential rain and severe thunder/lightning close the pool the moment I got there. Killed the hour before CORE7 with lots of stretching and a few weights : hip abductor/adductor (for my groin), incline leg press (2x15 @ 90#), and shoulder rehab with bands.

    Finished with CORE7 class.

    Disappointed I couldn't get a second swim in today. Had a kick set planned, which I will just recycle for tomorrow or Friday.
  4. Tuesday 5/22/18

    AM LCM Solo @ LRRC

    1000 (150 swim/50 kick H.A.S.) w/ fins + SNKL

    2x200 @ 3:00 N.S.
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x100 @ 1:30 D1-4 kick w/ fins (1:21, 1:18, 1:13, 1:09)
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    Total: 2600

    Woke up with really sore shoulders on Sunday morning (a combined result of logging 25,000+ yards last week on top of the two difficult dryland classes). I felt just as sore plus some added leg discomfort on Monday after playing back to back soccer games Sunday evening. Needless to say, I took Monday off. Felt less sore today, but just tried to swim out the stiffness and will get back to work tomorrow!
    Categories
    Swim Workouts
  5. Saturday 5/19/18

    AM SCY Solo @ LRRC
    PM LCM Solo @ LRRC "The 400 Free that never was..."

    AM swim:

    Just wanted to paddle around while my wife worked out. Trying to loosen up since I couldn't warm down after the 200 FR last night.

    300 swim (100 FR/100 BK/100 FR)
    6x50 @ 1:00 FR kick w/ BD
    3x100 @ 1:20 D1-3 (1:12, 1:07, 1:03)
    100 EZ

    Total: 1000

    PM swim:

    This was my warm-up for the 400 FR.

    400 swim
    6x50 @ 1:00
    odd: kick/drill
    even: drill/sw
    8x25 @ :35 V.S.
    4x50 @ :50
    3 @ 400 PACE (:34, :35, :35)
    1 EZ

    Total: 1100

    I hopped out of the pool, got in the car, and rushed over to UA-Little Rock ready to race the 400 FR. Come to find out that the meet is running over an hour behind schedule, meaning I wasn't going to get to swim until close to 6:30 pm. Still hadn't made dinner for the family yet and couldn't keep them waiting, so I had to bail on my race.
    Categories
    Swim Workouts
  6. Friday 5/18/18

    AM LCM Solo @ LRRC
    PM LCM Solo @ LRRC + UALR "End of School Invitational Day #1"

    AM swim:

    12x100 w/ fins odd: FR, even: BK
    4 @ 1:45
    4 @ 1:40
    4 @ 1:35

    3x50 @ 1:05 FR kick w/ BD
    2x50 @ 1:00 FR kick w/ BD
    1x50 @ :55 FR kick w/ BD

    4x50 @ 1:00 swim w/ SP + SNKL

    1x50 @ 1:05 FR kick w/ BD
    3x50 @ 1:00 FR kick w/ BD
    2x50 @ :55 FR kick w/ BD

    4x50 @ 1:00 swim w/ SP + SNKL

    2x50 @ 1:05 FR kick w/ BD
    1x50 @ 1:00 FR kick w/ BD
    3x50 @ :55 FR kick w/ BD

    4x50 @ 1:00 swim w/ SP + SNKL

    Total: 2700

    PM swim:

    400 swim
    4x150 @ 2:30 k/dr/sw w/ fins
    8x25 V.S.
    4 @ :30 swim
    4 @ :40 FR kick w/ BD

    2x50 @ 1:00 FAST "200-ish" (:32, :32)
    200 EZ

    Hopped out of pool and rushed over to UA-Little Rock pool to swim:

    200 FR - 2:17.29 - No splits at the moment. Sort of disappointed. Thought I might be a little faster than this given my two great weeks of training and the 200 coming on the first day of the meet (as opposed to the last day two weeks ago). Then again maybe it wasn't that great because of the last two weeks of good training. Also in all fairness, even more so than backstroke, for whatever reason, the 200 FR, yards and meters, is definitely my worst event. Because of this maybe I shouldn't expect that much from it!

    Total: 1700
  7. Thursday 5/17/18

    PM LCM Solo @ LRRC (water temp: 81 degrees...already time to turn the chiller on!)

    600 swim
    400 pull w/ paddles + SNKL

    2x
    4x150 @ 2:30 k/dr/sw
    RD1: odd: FR, even: FL
    RD2: odd FR, even BK
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :35 swim

    4x50 @ 1:00 fist drill w/ SNKL
    2x100 @ :20 rest @ 400 PACE (1:12, 1:11)
    100 EZ
    4x50 @ 1:00 FR swim w/ tennis balls + SNKL
    3x50 @ :15 rest @ 200 PACE (:34, :34, :34-)
    150 EZ
    4x50 @ 1:00 FR swim w/ upside down paddles + SNKL
    25 DIVE FAST
    75 EZ

    Total: 3900

    TBC post swim. Hardest TBC class I have yet done. It was mostly the change of format that made it rough. Did the following:

    5x
    :30 dumb bell bicep curl (10#)
    :30 dumb bell shoulder press (10#)
    :30 REST

    5x
    :30 push-ups
    :30 plank-to-press (basically go from low plank forearms on ground to a push-up position...murder on the triceps!)
    :30 REST

    5x
    :30 plated toe touches (25#)
    :30 plated full body crunch (25#)
    :30 REST

    5x
    :30 reverse lunges (rounds 3-5 w/ 10# dumb bell)
    :30 burpees
    :30 REST

    5x
    :30 mountain climbers
    :30 plank rotations
    :30 REST

    There was about 2:00 between each new set of exercises.
  8. Wednesday 5/16/18

    PM SCY Solo @ LRRC (Came prepared for LCM, but a freak thunderstorm washed clay from the tennis courts into the pool yesterday afternoon. I guess they got it all cleaned up, but they had to shock the pool so the chlorine level was too high to swim this afternoon.)

    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :50 D1-3 in pairs w/ SP + SNKL

    4x400 @ 5:10 SMOOTH pull w/ paddles + SNKL
    4x100 @ 1:20 D1-4 (1:10+, 1:09, 1:07, 1:04)
    4x100 @ 1:20 kick w/ fins + BD

    8x25 @ :10 rest progressive scull w/ buoy + SNKL

    Total: 3500

    CORE7 post swim - tough class today. Rather than the usual 7 core exercises done for 1:00 a piece for 3 rounds (w/ :30 between each exercise in RD1, :20 in RD2, and :10, "turbo round," in RD3), it was more like 20 exercises. Every 30 seconds the exercise changed. This more dynamic set up was murder on my abs.
    Categories
    Swim Workouts
  9. Tuesday 5/15/18

    AM LCM Solo @ LRRC

    2x300 @ 4:35
    2x300 @ 4:25
    2x300 @ 4:15

    12x100 @ 1:45 25 R arm/25 L arm FL/50 BK w/ 12.5 kick off every wall w/ fins

    2x
    6x50 @ :55 pull w/ paddles
    5x50 @ :50 RED
    RD1: :37, :36+, :36, :36, :35
    RD2: :35+, :35, :35, :34+, :34
    50 @ 1:20 EZ
    4x50 @ :45 pull w/ paddles
    3x50 @ :40 MAKE
    50 @ 2:00 EZ

    4x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL

    Total: 5200
    Categories
    Swim Workouts
  10. Monday 5/14/18

    AM LCM Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    1000 SKIPS

    4x200 @ 3:00 kick w/ fins D1-4 and start #1 with 5 FL kicks off each wall, then go to 6 kicks on #2, and so on...(2:45, 2:43, 2:40, 2:39)

    4x50 @ 1:00 swim w/ upside down paddles + SNKL

    Total: 2000

    PM Swim:

    400 swim (100 FR/100 BK)
    3x100 @ 1:40 k/sw/dr/bld w/ SNKL
    8x25 @ :40 UW FL kick w/ fins
    odd: SMOOTH w/ exaggerated undulation
    even: FAST
    100 progressive scull w/ buoy + SNKL

    2x
    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD
    1:00 REST
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    1:00 REST

    4x100 @ 1:40 25 kick H.A.S./25 R-side/25 L-side/25 swim
    odd: FR w/ SNKL
    even: FL

    Total: 3000
    Categories
    Swim Workouts
  11. Fri-Sun, May 11-13

    by , May 14th, 2018 at 09:27 AM (The FAF AFAP Digest)
    Friday: Swim/LCM @ Pitt

    Warm up:

    400 various (did 350)
    8 x 50 various drill @ 1:10
    8 x 50 w/fins, 25 shooter + 25 EZ back kick @ 1:00
    50 EZ

    Main sets:

    6 x 50, 25 fast + 25 EZ @ 1:10
    -- I did 4 of these fast, cruised 2

    12 x 75, 15 m fast + restricted breathing 45 m + 15 m fast @ 2:00
    -- I did 3 of these and bailed. 12 x 75 long course is just too much for me and I was having trouble breathing (asthma)
    -- so after 3, I did 6 x 25 fast + 25 EZ at a slow interval
    100 EZ

    4 rounds:
    1 x 50 fast @ 1:00
    1 x 50 EZ @ 2:20
    -- i did 3 fast ones and bailed. I was bushed.



    Saturday:

    Went on a lovely hike in Frick Park. Very serene. But I think I got a huge dose of pollen.



    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3-3:30

    I wanted to do another real set, but was struggling and couldn't breathe well so just did a little aerobic set.

    12 x 50 various @ 1:00
    50 EZ


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


    I really enjoyed following along periodically with the live stream at nationals. And I heard there was an ice tub instead of a hot tub on deck, which seems like a great idea. Felt a bit nostalgic not being there. But my first comeback times in the 50s held up well against the onslaught. It looks like three will be #1 in my age group (fly, back, breast) and one (free) will be #2. In any event, I had a great mother's day at home. My oldest child got engaged to a wonderful woman. And my daughter drove all the way to Pittsburgh to surprise me. I'm taking today off (maybe a few drylands while she's on the treadmill) because she's visiting me.
    Categories
    Swim Workouts
  12. Friday 5/11/18

    AM LCM Solo @ LRRC
    PM SCY Solo @ LRRC "Lactic Hold"

    AM swim

    2x
    300 swim
    4x150 @ 2:30 25 UW/25 kick S-line/50 drill/50 sw w/ fins + SNKL
    4x25 @ :40 V.S. FR kick w/ BD

    400 @ 6:00 SMOOTH pull w/ paddles + SNKL
    8x50 @ :50 FL kick w/ fins + BD
    400 @ 6:00 SMOOTH pull w/ paddles + SNKL
    8x50 @ :50 FL kick w/ fins + BD

    100 EZ

    Total: 3700

    PM swim:


    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (100 FR/100 BR)
    100 progressive scull w/ buoy + SNKL

    4x25 @ :30 V.S.
    50 EZ

    2x
    6x25 @ :15 rest 15M BURST w/ chute
    100 @ 2:00 FAST FR (:56-, :56+)**
    4x100 @ 1:15 lactic hold **
    2:00 REST

    150 EZ

    Total: 2600

    ** So on the second round, I was on the 3rd 25 of my fast 100 when this lifeguard stretches a buoy rope across the lap lanes (effectively dividing the pool in half). It clotheslined me and I am lucky my arm didn't get all tangled up in it. As fast as I was going, I could have hurt my shoulder if my arm had gotten caught. I then had to dive underneath it on the last 25 and for the 4x100 lactic hold. The manager on duty said his boss said that when the pool starts to get crowded they are required to put the rope up. I don't doubt that, but two things bugged me:

    a) The fact that he had the lifeguard stretch it across while I was in the middle of swimming. A heads up would have been nice, or the decency to not stretch it across while it was obvious that I was going to swim by again without knowing the rope was there!

    b) the fact that the manager came over to explain things to me, as nicely as he could, but when I said "OK so the lap lanes are closed now?" He tried to explain to me that the lap lanes were not closed and that I was welcome to continue lap swimming...with a
    rope dividing the lane in half.

    I probably would have been 55 or better on the second 100 FAST if I hadn't had the rope issue.

    Updated May 12th, 2018 at 01:34 PM by Calvin S

    Categories
    Swim Workouts
  13. Thursday 5/10/18

    PM LCM Solo @ LRRC

    1000 swim w/ paddles + fins + SNKL long and smooth

    6x100 @ 1:30 D1-3, 4-6 (1:21, 1:18, 1:15, 1:21, 1:18, 1:15+)

    400 kick w/ fins + BD 50 FL/50 FR

    8x50 @ 1:00 "Progressive Freestyle"

    Total: 2400

    TBC (Total Body Conditioning) class post swim
    Categories
    Swim Workouts
  14. Wed., May 9

    by , May 9th, 2018 at 09:17 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt

    Warm up:

    350 various (skipped 150)
    4 x 100 kick choice @ 2:15
    -- skipped #4
    8 x 50 w//fins @ 1:00, 25 fly drill + 25 back @ 1:00

    Main sets:

    12 x 50 @ 1:10
    odds = fast fly @ 100 pace
    -- I spent more time UW as this set went on ... did one of the fast ones breaststroke instead
    evens = EZ back
    50 EZ

    12 x 50 @ 1:10
    odds = fast back @ 100 pace
    evens = EZ back kick
    100 EZ

    3 x 100 IM descend @ 2:15
    -- My arms wouldn't even move on freestyle, so I did the last 25 back kick
    50 EZ

    6 x 50 @ 1:15, 35m fast then cruise
    odds = fly, evens = back
    50 EZ

    Total: 3100 m


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

    I was on the treadmill Mon & Tues and went to Pitt tonight. A LCM workout seems way harder than many miles of "climbing" on the treadmill. But I felt like I had a good workout. Oddly, in a reversal of my initial phase, my short axis strokes feel good and my long axis strokes feel meh.

    Good luck to all those swimming at Indy!
    Categories
    Swim Workouts
  15. Wednesday 5/9/18

    PM LCM Solo @ LRRC

    600 swim (100 FR/50 BK)
    6x150 @ 2:30 25 UW/25 kick S-line/50 dr/50 sw w/ fins + SNKL

    5x200 @ 2:50 pull w/ paddles + SNKL D1-5 (2:37, 2:33, 2:27, 2:25, 2:23)

    100 EZ

    Total: 2600

    CORE7 post swim.
    Categories
    Swim Workouts
  16. Tuesday 5/8/18

    AM LCM Solo @ LRRC

    500 w/ SNKL (100 swim/100 3-6 drill)
    5x100 @ 2:15 BK swim
    10x50 @ 1:05 w/ fins
    odd: 25 UW/25 B&A drill
    even: 25 B&A drill/25 bld

    4x100 @ 1:20 MAKE (1:15, 1:16, 1:17, 1:17)
    100 @ 2:00 EZ
    3x100 @ 1:20 MAKE (1:15, 1:17, 1:17)
    100 @ 2:00 EZ
    2x100 @ 1:20 MAKE (1:15, 1:17)
    100 @ 2:00 EZ
    1x100 @ 1:20 MAKE (1:12)

    400 swim opposite fin + opposite paddle + SNKL (switch every 100)

    Total: 3200
    Categories
    Swim Workouts
  17. Monday 5/7/18

    AM LCM and PM SCY Solo @ LRRC "Kickin' ain't sh*t but board and fins!"

    AM swim:


    800 (300 swim/100 kick w/ BD)
    600 (200 pull w/ SP + SNKL/100 kick w/ BD + SNKL)
    400 (100 swim/100 kick w/ BD)
    200 I.M. drill

    2x200 @ 3:10 kick w/ fins 1st/5th 25 UW
    8x50 @ 1:05 "Progressive Freestyle"
    2x200 @ 3:00 kick w/ fins 1st/5th 25 UW
    8x50 @ 1:05 "Progressive Freestyle"
    2x200 @ 2:50 kick w/ fins 1st/5th 25 UW

    Total: 4000

    PM swim:

    500 SKIPS

    4x100 @ 1:50 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:21)
    4x100 @ 1:45 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:14)
    4x100 @ 1:40 FR kick w/ BD
    300 @ 1:00 REST pull w/ paddles + SNKL (3:06+)

    400 FL kick w/ fins (alternating 100 w/ BD, 100 w/ SNKL H.A.S.)

    Total: 3000
    Categories
    Swim Workouts
  18. Friday & Sunday, May 4-6

    by , May 6th, 2018 at 04:57 PM (The FAF AFAP Digest)
    Friday: Swim/LCM @ Pitt

    Warm up:

    400 choice
    12 x 50 @ 1:00, KDS by 50
    8 x 50 @ 1:10, no fins
    8 x 50 burst + cruise w/fins @ 1:00
    — skipped a couple of these to get out and use my inhaler

    Main sets:

    2 rounds:
    1 x 50 kick AFAP @ 1:00
    1 x 100 EZ @ 2:30
    1 x 100 AFAP, no I cruised this
    1 x 100 EZ @ 3:30
    1 x 50 kick AFAP @ 1:00
    1 x 100 EZ @ 2:30
    1 x 100, 2nd 50 fast @ 2:00
    1 x 100 EZ @ 3:30

    — I didn’t do very well with this set. I think warm up was too long and arduous. Swimming 100 long course felt like open water swimming. On the EZ 100s, I did 2/3 of them as turn around 50s. I worked the fast 50s. Did 3 back kick, going 28s, and a breast 32 (with fins).


    Saturday: off


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    4 x 50 w/paddles, 25 scull + 25 torque drill
    4 x 25 shooters @ :40
    5 x 30m, burst 15 m from the blocks, cruise back

    Main sets:

    5 rounds:
    25 shooter + :15 seconds fast VK + :5 rest + 12.5 UW SDK + 12.5 sprint to the wall + 50 EZ
    note: this was not easy ...

    4 rounds:
    4 x 50 free w/paddles @ 200 pace
    :30 rest
    4 x 25 @ 100 pace @ :40, IM order by round
    1 x 50 fast kick @ 100 pace, IM order by round
    1 x 100 EZ

    Total: 3250


    ———————————————————


    I came armed with a couple of my old HIT sets so that I didn’t bore myself to death. Couldn’t find them on the website; had to google. Had a lovely weekend, but am a bit peeved our WiFi is out. Verizon repairman here.
    Categories
    Swim Workouts
  19. Workout 05/05/18: morning

    by , May 5th, 2018 at 12:18 PM (Maple Syrup with a Side of Chlorine)
    Before practice this morning I met up with my first boss for his monthly breakfast with former employees at a local diner. Afterwards I made it to the rec to share in the Cinco de Mayo celebration...

    Uno: 500 warmup (200 swim/100 kick/200 pull)
    Dos: 5 x (200 on 3:30, 100 on 2:00)
    Tres: 5 deep water bobs
    Quatro: 5 x 50 on 1:10 (1-4: Quarter's Strong, 5: FAST)
    Cinco: 5 x 25 (decrease stroke count each time) then 125 loosen and out
    (Rec/Masters/2500 yds/60 min)
    ==========================

    Another full pool with Greg, Jim, Sean, Rebecca, Kevin, and Beth. I did quarter's strong on the 200, holding 2:23s then using the 100s as recovery. I descended the 25s 13 -> 9. Now to enjoy a beautiful day in New England!
    Categories
    Swim Workouts
  20. First LCM Practice in 2 years, Wed, May 20

    by , May 3rd, 2018 at 09:56 AM (The FAF AFAP Digest)
    Monday and Tuesday I was on the treadmill for many miles. I went to Pitt last night and it was long course. Long course! At my check up last week, my doctor mentioned that I should try wearing compression sleeves during practice to help with venous return/arm fatigue. I wore some last night and I think they might have helped. So I invested in a pair of swimmer compression sleeves by A3 to try. Anyway, I did much better in this practice than I would have expected.


    Swim/LCM @ Pitt

    Warm up:

    400 various
    8 x 50 kick, no fins @ 1:10
    -- holy cow, this felt long and never ending ...
    8 x 50 @ 1:10
    odds = fly drill
    evens = breast drill

    Main sets:

    8 x 100 @ 2:00
    odds = 25 fast fly + 50 choice + 25 fast fly
    evens = 25 fast breast + 50 choice + 25 fast breast
    -- I did either free or back kick on the choice, although I did a three of them with a full 50 fly on the first 50
    100 EZ (I took a masters minute)

    10 rounds w/fins:
    1 x 50 fast @ 1:10
    odds = fly (100 pace) even = breast (around 95%)
    1 x 100 EZ @ 2:20 (I did all 50s here, just turned around in the pool midway to allow time for a masters minute)

    Total: 3000 m


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


    I made it through quite a few 50 flys with fins, despite that requiring a ton of actual swimming with my arms. My 50 breasts were surprisingly fast for me too, clocking in at 32-33. I was pretty bushed later and slept like a baby.
    Categories
    Swim Workouts
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