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  1. Sarasota Y Sharks Masters 5:30 AM Workout 12/11/2015

    by , December 10th, 2015 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    Sorry I missed yesterday.

    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 2:00 1:45
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    4 on 1:15
    6 on 1:10
    1 X 100 swim

    4 X (4 X 50 descend
    Round 1 free on 1:00
    Round 2 breast on 1:15
    Round 3 back on 1:15
    Round 4 fly on 1:15

    5 X 300 pull 4:45
    #1-4: negative split
    #5: best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. 12-9-15

    Another short workout with the team. I felt much in the water. My head position is getting better on my free which has been tough for me to change.

    200 w/bouy and snorkel
    100 IM kick
    6 x 100 left/right/drill/swim @ 1:45
    -alternate free and back by 100
    6 x 75 @ 1:20 breath 3/5/7

    2 times through (#1 drill/#2 swim)
    25 fly @ 30
    25 fly, 25 bk @ 60
    25 fly, 25 bk, 25 br @ 1:30
    100 IM @ 2:00
    50 fly, 25 bk, 25 br, 25 fr @ 2:30
    50 fly, 50 bk, 25 br, 25 fr @ 3:00
    50 fly, 50 bk, 50 br, 25 fr @ 3:30

    Masters min
    200 IM off the blocks

    200 w/d

  3. Week 167 - Thursday

    by , December 10th, 2015 at 08:45 AM (After a long rest)
    Taper blues hit today; Not bad but I felt very flat. No big deal really and I know at this point it's mind games. I leave for Boston in a couple of hours.

    Today was a meet warmup

    400 free with snorkel
    6x50 catchup on :50
    6x50 pull on :45
    6x50 build
    12x25 open,close,easy,fast
    200 warm down

    i plan on sleeping on the plane despite downloading a couple of movies. My wife and I will head to the hotel, grab a nice dinner and the. Head back to Logan to pickup a team mate. My plan tomorrow is to sleep in, shave, and then head to the pool mid afternoon. I am in the first heat of the men so the timing should be great for a fast swim. I have nice butterflies already and can't wait!
    Swim Workouts
  4. Week 167 - Wednesday

    by , December 9th, 2015 at 09:50 PM (After a long rest)
    I had a good night of sleep and again felt pretty darn good in the water. I tried going long and smooth today with no more than 85-90% effort on the 4x50s pace. I felt easy speed and I am really looking forward to the meet this weekend.

    400 free with snorkel
    6x50 catchup on 1min
    8x50 build on 1min
    4x50 free on 1min at 200 race pace
    4x50 back on 1min
    4x50 free with snorkel
    12x25 free on :40 done as open,close,easy,fast
    200 easy

    Most of this workout was done very comfortably and easy. I felt easy speed on the 50s at 200 race pace and I went :26,:26,:26,:25. Roke on this weekend!
    Swim Workouts
  5. 12/09/15

    by , December 9th, 2015 at 06:26 PM (Maple Syrup with a Side of Chlorine)
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    Day three of no pool access due to a pool pump failure. I decided to attempt land exercises this morning...

    15 min elliptical (one mile)
    15 min stationary bike (three and a half miles)

    My wife joined me for lunch at the high school, where my son and the rest of the culinary program host a meal each week. Delicious!
  6. Week 167 - Tuesday

    by , December 8th, 2015 at 09:56 PM (After a long rest)
    I had another good night of sleep and although I did not feel as good as yesterday I still felt good in the water. Today was a short meet warmup and there was a lot of talking between sets.

    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1 min
    12x25 free with fins on :40 done as open, close, easy, fast
    200 easy

    Nothing to write home about today. Other than 1x25 fast the rest I was no more than 80% effort.
    Swim Workouts
  7. Tuesday Dec 8

    by , December 8th, 2015 at 05:30 PM (The FAF AFAP Digest)

    600 various
    100 scull
    2 x 50 burst + cruise
    50 EZ
    4 x 25 @ 100 pace + 25 EZ
    150 EZ

    Total: 1350


    Feeling better. I just wish my throat wasn't swollen so that I could breathe better. Had a 90 minute massage to loosen up the muscles. Hoping for another night of big sleep.
    Swim Workouts
  8. 12|08|15 SCM

    by , December 8th, 2015 at 03:18 PM (Blog)
    18 x 25 fr or bk with fins on 0:40
    • 10 quick/narrow dolphin kicks each

    20 x 25 fr on 1:00
    • 12.5m sprint / 12.5m easy

    10 x 22 fr on 1:00 hypoxic
    • 11m sprint, turn mid-pool, 11m sprint

    10 x 25 lungbuster fr at 100 pace on 1:00
    • hypoxic, long stroke

    75 flutterkick
    • fast / easy per 25m

    Several short and rapid UW flutter and dolphin kick blasters
  9. Sarasota Y Sharks Masters 5:30 AM Workout 12/09/2015

    by , December 8th, 2015 at 11:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 x 100 swim

    3 X 75 1:15
    1 X 75 fast 1:45
    Four rounds--choice

    10 X 125 2:00
    75 moderate/50 fast--swim or pull

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  10. 12|07|15 Drylands

    by , December 7th, 2015 at 10:27 PM (Blog)
    yoga for swimmers core - accomplished what I could
    yoga for swimmers legs -
    yoga for swimmers shoulders -

    weights for 1 hour (too many details to remember or list) - worked everything except abs and biceps. Started moving up in weight with lower reps, but not anywhere near failure
  11. 12-7-15

    In and out quickly tonight. Lots of rest with some fast swims. I had some good swims but felt like crap. I guess that's better than swimming AND feeling crappy.

    200 free
    4 x 50 kick/swim by 25 -went IM order
    50 back
    100 free
    4 x 50 drill/swim by 25 -went IM order
    50 breast

    2 x 200 @ 3:30 (100 fast/100 cruise)
    4 x 25 @ 30 (2 breath max)
    2 x 200 @ 3:25 (150 fast/50 cruise)
    4 x 25 @ 30 (1 breath)
    2 x 200 @ 3:20 sprint
    4 x 25 @ 40 (odd 1 breath, evens no breath)
    2 x 75 stroke @ 1:45 (50 long r/10 25 sprint) -went BK & BR
    3 x 50 @ 55 drill/swim -went FL/BK/BR
    2 x 75 stroke -same as above
    2 x 25 fly @ 30 (1 long/ 1 sprint)
    rest 1 min
    100 choice sprint -went BR and was slowwww
    200 cruise

    i desperately need to get in some more pool time. Life just happens to get in the way sometimes
  12. Monday Dec 7

    by , December 7th, 2015 at 04:29 PM (The FAF AFAP Digest)
    1300 EZ @ LA Fitness


    Feeling tired today after yesterday's sprinty effort. So plan on sitting on the couch much of the rest of the day. I was thinking that I may need to do fewer events than I had planned ... We'll see ... I may not check in for the 200 free (planned 50 split) and just sleep in that morning. The sprint events are all in the afternoon, which is nice, but they are mostly bunched together, which is not nice. I do have a massage booked for tomorrow. Good thing since I haven't stretched a lick lately!

    Here are the psych sheet for NE Champs:

    Updated December 7th, 2015 at 07:22 PM by The Fortress

    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 12/08/2015

    by , December 7th, 2015 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    3 X 100 kick 2:15
    1 X 100 swim 2:00
    3 X 100 kick 2:05
    1 x 100 swim

    12 X 50 1:05--choice
    #3-6-9-12 are fast

    9 X 200 pull 3:00
    1-4: long and strong
    5-8: negative split and descend
    Extra 30 seconds rest
    #9: best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Dec 7, 2015

    by , December 7th, 2015 at 08:42 AM (Workout Swimmer)
    Got a stupid cold over the weekend - actually I probably was coming down with it all week, since my Grandkids all have pneumonia and/or bronchitis, and they spent time with us over Thanksgiving. They share everything! But I sorta noticed it on Saturday, as all Friday night I spent in my Lazy Boy, to reduce my coughing from the postnasal drip. Yesterday I spent most of the day sleeping - didn't realize I needed it - I would sit down to read my book, or play on the computer or watch TV, and next thing I knew, I was napping. Had planned on making Christmas cookies too! Oh well, no one needs my germs. Got out early this morning because I had to have my blood drawn at 7:15.

    800 Warmup
    6 x 200; swim, pull, IM twitch (by 200's)
    6 x 150; kick, stroke, swim by 50's
    50 easy
    300 - 75 free, 25 breast
    Total: 3300 SCY

    *** Only 2 more weeks, and we go back to LONG COURSE!!! Woo Hoo!
  15. Week 167 - Monday

    by , December 7th, 2015 at 08:08 AM (After a long rest)
    I had a massage last night and felt great this morning. Today was our last aerobic workout before Boston and I felt GOOD in the water. I held back nearly the whole practice and had easy speed.

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

    main sets
    4x300 pull on 4:30 descend by 50 no more than 85%
    100 easy
    12x50 kick on 1min
    12x25 on :40 done as open,close,easy, fast

    warm down
    100 easy

    i went 3:01,3:00,2:58,2:55 on the 300s and felt great. On the kick I was holding :39/:40 and again felt really good. My legs are still a little heavy but I went pretty easy on the kick so these again were great times.

    My daughter had a great meet this weekend but last night developed a rash and now has a fever so likely has strep. That sucks!
    Swim Workouts
  16. 12|06|15 SCM

    by , December 6th, 2015 at 08:56 PM (Blog)
    Haven't been in pool since Nov 18, and very little drylands too. Had a freak accident while working in the loft at home resulting in a nasty cut on my neck needing 10 stiches (I'm mostly recovered now). The stitches came out last Friday and I cleared myself to swim today

    Easing back in to the water, SCM:

    all with snorkel
    20 x 25 on 0:40 fr or br
    15 x 25 on 0:40 drill
    6 x 25 on 0:50 flutter kick

    I had my annual fitness test for reserves earlier today:
    1 min of pushups (48)
    1 min of situps (55)
    1.5 mi run (11:05)
    Waist: 31.5" (added 0.5 inches just from the 2.5 weeks without swimming LOL)
    Score: 98.3

    Did not go all-out on the test as I wasn't fully certain it was safe (even though I probably would've been quite alright)
  17. Progress, Sunday Dec 6

    by , December 6th, 2015 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    5 x 50 burst SDK + cruise
    --3 from a push w/fins & 2 off the blocks
    50 EZ

    2 x 50: backstroke start @ 100 pace to 15 m then cruise
    -- note to self: take 11 kicks on 100 back start bc 12 kicks in a tank put me at 15 meters
    100 EZ

    1 x 25 back @ 100 pace from the blocks (13, little fast)
    75 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    -- free (9 high), breast (11)
    50 EZ

    2 x 25 fly w/fins @ 100 pace (11s) + 25 EZ
    100 EZ

    Total: 1850


    Finally! I finally woke up today (after 10 hours of sleep) and felt a definite uptick in health. Still very tired, but haven't had to sit on the couch all day. So I have some hope I'll be recovered enough to hop on a plane on Friday. It would be a shame to waste this sickness taper ...

    I went to Bethel Park today so was able to do some starts and sprinty bits. I'll probably go all easy tomorrow and just a few bursts and 100 pace 25s the rest of the week.
    Swim Workouts
  18. Sat Dec 5

    by , December 5th, 2015 at 05:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    500 various
    100 scull
    8 x 25 power kick @ :45
    100 EZ
    10 x 50
    odds = DPS free
    evens = kick
    4 x (25 @ 100 pace + 75 EZ)
    100 EZ

    Total: 1900


    Still really dragging. The lasstitude is the worst. I am not recovering quickly, and fear I will be making a call on the meet while still partially sick. Only Saturday night though ...

    On the upside, my 50 fly, 50 free and 100 breast (!!!) are still #1 after the Long Beach meet.

    Updated December 5th, 2015 at 08:35 PM by The Fortress

  19. Workout 12/05/15: morning

    by , December 5th, 2015 at 05:38 PM (Maple Syrup with a Side of Chlorine)
    Skipped swimming yesterday as I started PT, joined my son at school to eat at the Culinary classes' Bistro lunch that is put on weekly (my first trip), and then I used the rest of the day to relax around the house.

    This morning Preston and I joined up with the guys for breakfast and then I headed into Masters practice. As I was writing out the workout I helped on of the little kids on diving - she was fine off the wall and a step they use, but froze when diving off the blocks. I offered a couple of suggestions and by the time I had changed for the swim she was diving for the first time! Always great to have that connection with my old t

    200 swim/100 kick/100 pull [I did 200 swim and 300 pull]
    4 x 25 drill [working on 6 beat kick "raspberry/strawberry"]

    16 x 100 [Matt and I did 150's]
    1 on 2:30, 4 on 2:20 [snorkel and pull]
    1 on 2:40, 3 on 2:10 [snorkel and pull]
    1 on 2:50, 2 on 2:00 [snorkel]
    1 on 3:10, 1 on 1:50 [snorkel and pull]
    1 on 3:30, 1 FAST for time [snorkel, went 1:37]

    200 loosen and out
    (Masters/Rec/3200 yds/65 min)

    This is a challenging main set that seems pretty boring at the start but knocks out almost a mile fairly quickly. The 1x swims in the left column are recovery swims, and the swims in the right column are stronger, even split but faster each round.

    Off to enjoy the rest of the weekend!
    Swim Workouts
  20. Week 166 - Saturday

    by , December 5th, 2015 at 09:30 AM (After a long rest)
    I had a long day at work yesterday and a long evening at the pool last night. Despite being tired I was pretty excited and I think my adrenalin got me through. My daughter is swimming her big fall meet and last night swam the 500 free. She had to hang around a long time until she swam but that did not affect her and she swam a terrific race and actually raced the whole way with two girls. One of her friends was in the next lane which she enjoyed too. I was concerned she would not be aggressive in the front half of the race but to my surprise she just missed her best time in the 50, did best times on the 100 and 200 in her way to a best time of 5:46 which was a 12 second drop from just a month ago. She looked great! today she has the 100 back and the 200 free. Fingers crossed the positive start from yesterday flows right into today.

    I had practice early today because of the meet at the pool. My favorite practice in our taper is always the Saturday the week before the meet. I always start to feel good and we tend to do a short set of race pace or broken race events which is fun. Today we did our 4x100s at 500 race pace which today turned into 4 high intensity 100s. Today's pace was just how I felt rather than the pace I think I can hold for my race. If I could hold today's pace I would be national record holder so it was a little quick; more like 2nd 100 of my 200 pace. Still, it was exciting to be able to hold 4 consistent times a week out.

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

    main sets
    8x50 kick on 1min
    12x25 free on :40 done as open,close,easy,fast
    4x100 free on 2mins at race pace
    100 easy
    5x100 on 2mins done as 2x(25 streamline kick, 25 swim)

    warm down
    100 double arm backstroke

    On the kick set I was holding :39/:40. On the open and close I was :14s to my feet and on the fast I was :12s. I held :54s on all 4 of the race pace set and felt surprisingly comfortable.

    I plan on doing a meet warmup tomorrow, longer aerobic on Monday, and other then a couple faster 50s Wednesday mainly meet warmups between now and Boston. This week should be a lighter work week also(famous last words right).

    Back to the pool I head.
    Swim Workouts