View RSS Feed

All Blog Entries

  1. Still comfort swimming

    by , February 9th, 2017 at 05:47 PM (A comfort swimmer's guide to easy swimming)
    I see it's been almost 4 years since I last posted. I'm still swimming although not training as hard as I was then. But working hard enough.

    Here's what I did this morning:

    Warm up: (1000)
    200 swim - 200 IM kick - 200 pull
    4 x 25 scull
    4 x 25 shooters w/fins
    4 x 25 burst and cruise, IMO
    100 EZ

    Main Set: (1400)
    4 x 75/1:30 strong free, DPS (went 1:01-02 & 16 SPL)
    4 x 25/45 free, 2 breaths/25
    2 x 25 mid pool, work turn
    50 EZ

    4 x 75/1:40 strong back, DPS (went 1:07-08 & 18 SPL)
    4 x 25/45 DPK shooters w/fins
    2 x 25 mid pool, work turn
    50 EZ

    4 x 100/2:30 IM, desc1-4 (went 1:37-1:35-1:32-1:29)

    Warm down (200)
    100 easy kick
    100 easy swim

    Total: 2600 yards
    Categories
    Uncategorized
  2. NO EXCUSES!!

    by , February 8th, 2017 at 04:55 PM (Elise's Fitness Fun)
    Since I started working full-time three years ago, I have found it all too easy to avoid working out. I am not a morning workout fan and sometimes have to be in my office by 7 a.m., so mornings typically have been out. I have an hour for lunch, so my excuse has been that I did not have enough time to get in a "real" workout. The end of the day has not been a good time because of typical mom duties and because I sometimes feel like I have been hit by a mack truck. So, my new motto is, "Doing a little is better than doing nothing at all."

    I figure I will get in a little bit on the days I work and try to use my days off from work to get in longer or more challenging workouts. I am off during the summer, so hopefully, I can get in shape now and hit it harder this summer. I did not get a chance to blog yesterday, so I will include my workout from yesterday as well as my workout from today.

    Tuesday
    5 minute spin on stationary bike

    3 rounds of the following:

    5 push-ups
    10 leg-lifts/knee raises in captain's chair
    15 bicep curls
    15 shoulder raises

    Wednesday
    600 easy swim with fins

    3 x 100 I.M. Drill - 20 seconds rest between each 100

    100 easy

    Updated February 8th, 2017 at 05:31 PM by elise526

    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 2/9/17

    by , February 8th, 2017 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 1:30
    6 x 50 stroke (2 of each) 1:05
    8 x 25 strong :30

    Kick set
    2 x 150 3:15
    8 x 25 :40 fast

    Freestyle set by Bert Bowers
    Goal: Shoot for same times on hard swims by group
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55
    2x
    1 x 50 easy 1:15
    1 x 75 moderate 1:15
    1 x 100 strong 1:15
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55

    IM/stroke set
    3x
    4 x 25 :40
    1 x 50 strong 1:20
    RD1 fly, RD2 back, RD3 breast

    Free/pull set
    1 x 400 5:45
    1 x 300 4:15
    1 x 200 2:45
    1 x 100 1:20

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 2/8/17

    by , February 7th, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:40 3:15
    6 x 50 Alternate 1st/1fr 1:10 1:00
    1 x 200 3:30 3:00
    6 x 50 Alternate 1st/1fr 1:10 1:00

    Kick set
    3x
    1 x 100 2:30 2:15
    1 x 50 fast 1:30 1:15
    50 easy swim

    IM/stroke set
    3x
    4 x 50 stroke 25fast/25easy 1:15 1:10
    1 x 100 IM 2:00 1:45

    Free/pull set
    1 x 400 moderate 6:45 6:00
    4 x 100 descend 1:40 1:30
    1 x 400 negative split 6:45 6:00
    8 x 50 strong :50 :45

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  5. January was rough!!

    by , February 6th, 2017 at 10:15 PM (Elise's Fitness Fun)
    Well, January was not a great month for starting back. First the flu, followed by food poisoning, and then low iron. After going through all of that, it feels wonderful to be back to "normal." I got in a quick swim at lunch today as follows:

    300 Warm-up:. 100 swim, 100 kick with fins, 100 pull

    6 x 200 on 3:15 - odds are kick on back with fins, evens are free swim with paddles

    100 easy

    I am wondering if anybody else out there has sat out 6.5 years of Masters swimming. I would love to hear about your early stage workouts and your ideas about getting back in shape.
    Categories
    Uncategorized
  6. Update: Life Hijack

    by , February 6th, 2017 at 05:19 PM (The FAF AFAP Digest)
    Last time I checked in, I had just had my VTOS surgery (Dec. 8) wherein Dr. Lum removed a huge chunk from my chest. I seemed to recover from that fairly well and did not become a pillbilly. On December 20, I went back to Hopkins for a venogram to check the vein. Disappointingly, but not totally unexpectedly, it was still damaged, compressed and the clot was still there. So I had an angioplasty where they put in 4 balloons to open the vein. Good grief, that really hurt. Not great news, but at least he was able to open the vein. I was told that the second operation had a 70% chance of success; veins that have long been compressed are prone to re-collapse. I survived xmas, but on December 29, I was struck down with an extremely severe case of the flu, which developed into bronchitis. I was really sick for 3.5 weeks -- the sickest I've ever been in my life. I only made it to one PT appt, then had to cancel all the rest. At this juncture, I've decided that I'm not going to bother with PT. I had full ROM almost immediately in any event. My arm is still somewhat swollen, but down from before. I was given a 3-6 month estimate for it to return to normal. My next appt is on March 23 and they will again check the vein with a duplex ultrasound. If there is still damage/clotting, I will need vein reconstruction surgery. I also struggled a bit with the oral blood thinner (xarelto). It made me nauseous and tired. So I switched back to lovenox. Downside is injections 2x day. Still, better than nausea.

    So Dec & Jan were just a life hijack. After an epic struggle, I have been feeling pretty normal the last 10 days. I can't do anything high impact or anything with my arm. I've been doing a lot of fast walking on the treadmill, between 5-9 miles a day. My incision is healing fine, so I may be able to get back in the water and kick with my arms at my side fairly soon. My dr really errs on the conservative side wrt the pool. But I know others that returned to the pool 6 weeks after VTOS surgery. I may also go to a spin class or some bikram yoga. Vinyasa is out because of all the down dogs.

    Anyway, hope you all are doing fabulously! I persevere.

    Updated February 7th, 2017 at 07:51 PM by The Fortress

    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 2/7/17

    by , February 6th, 2017 at 03:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    2 x 100 1:30
    1 x 200 IM/stroke 3:30
    2 x 100 1:30
    4 x 75 1:05

    Kick set
    4 x 75 1:45
    6 x 25 sprint :40

    IM/stroke set
    1 x 300 IM 5:15
    3 x 50 fly 1:10
    1 x 200 IM 3:30
    3 x 50 back 1:10
    1 x 100 IM 1:45
    3 x 50 breast 1:10

    Free/pull
    3 x 200 descend 1-3 3:00
    1 x 200 best effort 3:30
    3 x 100 descend 1-3 1:30
    1 x 100 best effort 2:00
    6 x 50 descend 1-3/4-6 :45
    1 x 50 best effort 1:00

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 2/6/17

    by , February 3rd, 2017 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up

    2 x 150 3:00 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:45 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:30 2:15

    Kick set
    4 x 150 last 50 strong 3:45 3:30

    Sprint free set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 strong 1:05 1:00

    IM/stroke set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 stroke strong 1:15 1:15

    Free/pull set
    6 x 150 last 50 strong 2:30 2:15
    #6 is easy warm down

    Total: 4000
    Categories
    Uncategorized
  9. Authorized to swim ... a bit

    by , February 2nd, 2017 at 10:25 PM (Of Swimming Bondage)
    After my PT session on Wednesday, my PT authorized me to get in the water today in a very restricted way:
    • 15 minutes
    • The vast majority of it kicking with my arms at my side
    • If I wanted to swim, do breaststroke first
    • Try one lap of freestyle


    I'm trying to be a good patient and, after my 2.25 mile run on the treadmill, did 750 yards as follows:
    • 1 x 400: IM, 25 kick w/arms at side - 25 drill
      • Fly - right arm only
      • Back - right arm only
      • Breast - 1 pull (easy) with 2-3 kicks
      • Free - right arm only

    • 4 x 75: kick w/snorkel going 50 flutter - 25 breast
    • 1 x 25: easy freestyle
    • 1 x 25: easy breaststroke


    It felt glorious to be in the pool and there was no pain during or after. I'll go to PT tomorrow and see what's next from here.

    The funny thing is that I've been in a FANTASTIC MOOD the entire day since I swam. I know it was next to nothing that I did, but my mood has been off the charts. Even my sometimes surly teenager noticed tonight when I was picking her up from her workout. She took the time to actually look up from her cell phone and say, "Dad, why are you so happy?"
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 2/3/17

    by , February 2nd, 2017 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 3:15
    6 x 50 1:00 1:00
    2 x 100 IM 2:00 1:45
    6 x 50 1:00 1:00 descend 1-3/4-6
    1 x 200 3:30 3:00

    Kick set
    2 x 100 last 50 strong 2:30 2:15

    IM/stroke set
    3 x 50 stroke (1 of each) 1:15 1:05
    1 x 150 IM 2:45 2:30
    2 x 50 free moderate 1:00 1:00
    1 x 150 IM 2:45 2:30
    3 x 50 stroke (1 of each) 1:15 1:05

    Free/pull/kick set (Julie Salvetti's Fav Set)
    6 x 300 5:45 5:15
    (pull, kick, fast swim by 100...continuous)
    Use paddles, pull buoy, and fins. Drop pull bouy at turn for kick.

    Warm down
    4 x 50 1:15 1:00

    Total: 4100
    Categories
    Uncategorized
  11. Working the strokes

    We COOGs had a great time at the Woodlands meet!
    I was in 5 events, 50 free, 50 breaststroke,3 relay's
    oh!!! So much fun! Our coaches were so happy and proud!

    today's swim
    300 w/u
    10x50's kick set drill, breast,fly
    8x100's pull, work the arms,bilateral breathing,power turns off wall dolphin
    4x25's breaststroke
    4x25's fly
    4x25's breaststroke
    4x25's fly
    4x25's breaststroke
    4x25's fly
    200 cool
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 2/2/17

    by , February 1st, 2017 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:45
    3 x 50 stroke 1:10
    4 x 100 1:30
    6 x 25 choice strong :30

    Kick set
    2 x 100 2:15
    2 x 50 1:05
    4 x 25 :40 sprint kick

    IM/Stroke set
    2x
    6 x 25 stroke (2 fly, back, breast) :40
    3 x 50 stroke (1 fly, back, breast) 1:10
    1 x 50 free moderate 1:00
    1 x 50 85% best stroke 2:00
    1 x 50 85% worst stroke 2:00

    Free/pull set
    1 x 300 moderate 4:30
    4 x 150 last 50 strong 2:00
    1 x 200 moderate 3:00
    4 x 100 descend 1:20
    1 x 100 moderate 1:30
    4 x 50 best effort :40

    Warm down
    4 x 50 1:00 easy

    Total: 4400
    Categories
    Uncategorized
  13. Workout 01/31/17: evening

    by , January 31st, 2017 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x 100 on 2:00 even pace (did back, 1:15)
    6 x 50 on 1:00 pull
    300 (build each 100)
    4 x 75 on 1:50 (kick-swim-pull)
    2 x 150 on 3:00 (descend)

    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    ------------------------------------
    Good workout tonight with Matt, Carol, Tim, Greg, and Jim.
    Categories
    Swim Workouts
  14. Woodlands Miss & Hit

    by , January 31st, 2017 at 08:09 PM (Of Swimming Bondage)
    In my little more than 22 years of business travel, I have not once had to go to Houston, except maybe to fly through it. This week changed that and did so in a heart-breaking way. My client has an office in The Woodlands, which means I was mere minutes away from one of Texas's best pools, the Conroe Independent School District natatorium ...



    ... but took my PT's advice and stayed away, opting instead for the Fairfield Inn's even more functional improvised PT table:



    I can only hope that my client relationship continues long enough to bring me back here when I am healthy enough to swim!
  15. Sarasota Y Sharks Masters GOLD Workout 2/1/17

    by , January 31st, 2017 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:15 4:30
    4 x 50 stroke 1:15 1:00
    2 x 150 2:30 2:15
    4 x 50 stroke 1:15 1:00
    3 x 100 descend 1:45 1:30
    4 x 50 kick 1:15 1:15

    IM/Stroke set
    2x
    1 x 50 free moderate 1:00 1:00
    2 x 50 stroke 1:15 1:15
    1 x 50 free moderate 1:00 1:00
    2 x 100 IM strong 2:15 2:00

    Free/pull set
    2 x 200 long & strong 3:30 3:00
    4 x 100 negative split 1:45 1:30
    8 x 50 establish strong pace 1:00 :50
    *rest 1:00
    1 x 400 best effort for time 6:30 6:00

    Warm down
    4 x 50 1:15 1:00 easy

    Total: 4100m/y
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 1/31/17

    by , January 30th, 2017 at 04:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 125 2:15
    3 x 75 IM 1:30
    3 x 50 choice 1:00
    3 x 75 1:15
    3 x 125 1:50

    Kick set
    6 x 75 last 25 strong 2:00

    IM/Stroke set
    2x
    1 x 100 50 fly/50 back1:45
    1 x 100 50 back/ 50 breast 1:45
    1 x 100 50 breast/50 free 1:45
    1 x 200 IM strong 4:00

    Free/pull set
    4 x 100 build to 85% 1:30
    1 x 200 85% 3:30
    4 x 75 build to 85% 1:05
    1 x 150 85% 2:40
    4 x 50 build to 85% :50
    1 x 100 85% 2:00
    4 x 25 build to 85% :30
    1 x 50 85% 1:00

    Warm down
    4 x 50 1:00 easy

    Total: 4500
    Categories
    Uncategorized
  17. Workout 01/28/16: morning

    by , January 28th, 2017 at 07:37 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim, 50 kick, 100 pull]

    4 x 25 kick
    4 x 50 pull on 1:00
    4 x 75 (fast 3rd 25) on 1:40
    4 x 100 even pace on 2:00
    4 x 75 (kick-swim-pull) on 1:50
    4 x 50 descend on 1:00
    4 x 25 FAST on :30
    4 x 50 active recovery
    [Masters/Rec/2400 yds/60 min]
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 1/30/17

    by , January 28th, 2017 at 10:39 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 1:45
    4 x 50 stroke 1:30 1:15
    1 x 200 3:20 3:00
    4 x 50 choice 1:00 1:00
    3 x 100 1:45 1:30

    Kick set
    3 x 100 2:30 2:15
    4 x 50 up tempo 1:30 1:15

    IM/stroke set
    2x through
    2 x 50 fly 1:20 1:10
    1 x 50 free 1:00 1:00
    2 x 50 back 1:20 1:10
    1 x 50 free 1:00 1:00
    2 x 50 breast 1:20 1:10
    1 x 50 free 1:00 1:00

    Free/pull set
    1 x 200 long and strong 3:20 3:00
    4 x 50 descend 1:00 1:00
    1 x 200 moderate 3:20 3:00
    4 x 50 descend :55 :50
    1 x 200 moderate 3:20 3:00
    4 x 50 descend :50 :40

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards

    Updated January 30th, 2017 at 04:48 PM by SharksMasters

    Categories
    Uncategorized
  19. Friday 01272016

    by , January 27th, 2017 at 10:25 PM (aztimm's training blog)
    Friday AM masters swim workout @ Sendero

    500 w/u

    300 done 50 drill/kick/swim

    300, build by 100

    4 rounds:
    * 100
    * 3 x 50
    * 100, done 25 moderate/50 fast/25 moderate
    done as rounds 1 & 3 free, 2 & 4 non-free (did back/breast)
    intervals:
    * free--100s @ 1:30, 50s @ :50
    * stroke--100s @ 2:00, 50s @ 1:00

    100 easy

    4 rounds:
    * 50, focus on form @ :50
    * 50 @ 200 pace @ :50
    * 50 breath control (supposed to be 1 breath down, 2 back), @ :50
    * 100 recovery

    100 w/d

    TTL: 3700 yards

    we had 5 swimmers, the fast guy and I did the set together. I told him after workout how if he wasn't there that I'd slack off...then he said the same.

    air temp was a bit brisk, mid-30s, but water was nice and warm.

    I did a crazy trip over the MLK weekend (a few days in Bangkok). somehow I managed to avoid illness after. I didn't workout at all the first day back, and the second just walked the dogs.
    I think today was my 8th day in a row in the pool. if the weather is nice I really don't mind going over to Sendero for a solo swim. It is so close I feel guilty not taking advantage of it, plus I have an annual pass.

    unfortunately, the USMS meet in Houston in a couple weeks won't work out for me. but there will be a couple of people from my group there. I'll be doing a roadtrip back to Texas after picking up a new car.
    Categories
    Swim Workouts
  20. Hotel PT improvisation

    by , January 27th, 2017 at 01:57 PM (Of Swimming Bondage)
    After ignoring my doctor's and PT's orders to not swim last weekend (https://www.1001pools.com/single-pos...oint-Vancouver), I focused on being a good patient while traveling this week, with an improvised PT table in my Residence Inn room (the red chair being there to give me enough length).



    I've continued to run about 2 miles on the treadmill, two to three times per week. I still don't like running, but I've figured out that a Pandora station built around the Sex Pistols song, "I'm a lazy sod" creates the right mix of high-energy, angry music that motivates me to go harder.

    Updated January 27th, 2017 at 03:11 PM by pwb

    Categories
    Strength Training and Dryland Workouts