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  1. Saturday Sept 27th

    Went to the gym this evening:

    weights: I use the Body Master weight training I think they serve my purpose just fine...and I hate dealing with all the meat heads in the actual free weight section:

    Lateral Raise machine (works deltoids, upper trapezius and serratus anterior): 35lbs 3x12

    90-degree chest press (pectoralis major, triceps, anterior deltoids): 55lbs 3x12

    Abductor: (abductor group): 90lbs 3x12
    Adductor: (adductor group): 120lbs 3x12

    Leg Press (Quadriceps, hamstrings): 140lbs 3x12

    Biceps curl (brachii, brachials): 35lbs 3x12

    Triceps Press: 60lbs 3x12

    Lat Pull-Down (latissimus dors, rhomboids): 50lbs 3x12

    I also plan to work in a few light weight free weight activities at home--I've just been having a hard time finding the time to get everything in with all the work I have with the new clinic I am placed at.

    Right now that weight regiment is at 65% my maximum and I will use those weights and reps for at least 2 weeks...I haven't lifted since January or February and being sick all spring and summer...I've lost a lot of muscle mass and want to bring it back slowly.

    Then I biked:
    Fat Burning/Strength ride: 25minutes, 8miles, level 15(max) 244calories

    Then I ran:
    walked .50miles @3.5 @1.5 incline
    Ran 1.0 @6.5 @1.5 incline
    walked .25miles @4.0 @1.5incline
    Ran .75 @6.5 @1.5 incline
    Ran .15miles @7.0 @1.5incline
    Ran .10miles @7.5 @1.5incline
    Walked .15miles @3.7 @1.5incline
    walked .10miles @3.5 @0 incline
    3.0miles, 231 vertical distance, 357 calories, 34 minutes.

    Tomorrow I hope to get in some abs, a bike ride and a swim.
  2. Thursday Sept 25th

    Thursday I went to the gym in the morning 8-930. I did my weight routine and then had a nice run on the treadmill (walked .25miles @3.5 and 1.5incline) (ran 1.75miles @6.5 @1.5 incline) (ran .25 miles @7.5 @1.5 incline) walked .50miles @3.7 @1.5 incline) (walked .25miles @ 3.3. @0.0 incline) = 3.00miles

    Then in the evening (7-9pm) I had swim practice:
    Our coach is in FL for the week so today's practice she sent us and we basically ran ourself. Only a few kids came anyways.

    Warm up:
    200 swim
    6x100 (25 stroke/ 50free/ 25k) @1:45
    12x25 long streamlines/ strong breakouts @:30

    6x broken 200:
    #1. 150 free descend @2:10
    50 free all out @1:05
    #2. 50 fly @.55
    100 (50bk/50breast) @ 1:45
    50 free (fingertip drag) @.55
    #3. 6x25 back descend by 3 @ .30
    50 back 4 second hesitation @ 1:00
    #4. 6x 25 breast @.30
    50 breast (2 kicks 1 pull) @ 1:00
    #5. same as #2
    #6 same as #1

    12x50 best non-free stroke 25drill/25 swim @1:10
    --did fly and back alternatively--

    4x 100 25ez/75 hard kick @2:30
    did 2 with a board/ 2 without a board

    I did a 500 warm-down to bring my total to 4,000 yards. I used paddles for the first 300.


    I didn't get to the gym yesterday but plan to head over there sometime today.
  3. Fat Man in the Pool 9/25

    by , September 25th, 2008 at 11:23 PM (Fat Man back in the Pool)
    Hobbs Tuesday and Midland Wednesday were no swims because of the scout conference calls. I had a chance today to talk to the Midland Aquatics Director who I swam with as a age group swimmer long ago. Got in the Midland Pool tonight and paraphrased Jim Rude's workout.

    400 Swim
    200 Kick
    4 x100 Drill IM Order
    5 x 100 scull breast, pull free
    10 x 50 Breast Kick on Back
    100 easy
    push 5 x 50 Breast on 2 working dps on 2 running 42s.
    100 easy
  4. weds double

    morning at suny (only 4 of us)
    johnny coaching

    main set:
    6x 400 on 5:20
    held 14 spl, descended 5:00 - 4:55

    rest 1:00

    5x 100 on 1:12
    held 16 spl went :06, :07, :07, :08, :06

    afternoon at lake A_______.
    swam 2x length with willie.
    out together in 23:50
    i came back in 25: 30 (willie dusted me)
    i'm feeling it! my legs were really tightening up on the way back. water temp in the low 60's, but flat. trees are starting to turn (2-3 weeks to peak).

    this might be the last week we get three sessions in at the lake.
  5. September 24, 2008

    by , September 25th, 2008 at 12:04 PM (Mike's Rocky Mountain Blog)
    3 X 300 (Swim, Pull, Kick)

    10 X 75 FR on 1:30 build 75%/90%/95% effort (held all under :50)

    10 X 50 on 1:30 negative split
    (held all at :30)

    200 warm down

    Lifting (did this first) Reps 8/6/4
    Dumbell press 150/150/160
    Lat pulldowns 130/150/170
    Lateral raises 50/60/70
    Cable chest press 90/100/120
    Front barbell raises 80/90/100
    Upright rows ?/?/? (don't remember)
    Barbell curls 120/130/150

    Updated November 14th, 2008 at 11:56 AM by alphadog

  6. September 23, 2008

    by , September 25th, 2008 at 12:03 PM (Mike's Rocky Mountain Blog)
    Couldn't get to the pool...went biking instead

    15 minute warmup ride
    5 X uphill sprints of 25 seconds
    2 minutes rest between
    15 minute cool down ride

    I think this was a good alternative to swimming today because I was not able to lift with my legs yesterday as planned. I selected 25 second sprints because I'm swimming mostly 50s at the meet on Oct 11th. Felt like tossing my lunch after 3,4, & 5.

    Updated November 16th, 2008 at 11:37 AM by alphadog

  7. Return to coached workouts

    Yesterday was my first coached workout since before LCM nationals. I'm too sore today to follow my usual routine of lifting weights alternate days from swimming.
  8. Welcome back Michael Phelps...dont you feel special?

    So I got to the Loyola gym tonight around 530pm...and there was a lot of commotion around the windows that look into the swimming pool where the varsity team was practicing. I figured they were doing the barf set and people were just gawking at that mess.

    Went and did my weight routine which I will actually explain better tomorrow or Thursday, because I have a lot of work I need to get done tonight still.

    As I was doing my weights some kid came over and asked if we could split reps on a machine and while he was waiting for me to finish my rep he was talking to his buddy and they were kinda whispering. Bottomline, they wanted to know if each other had seen Michael Phelps in the pool. So in other words, Michael Phelps being back in town and making his appearances= Loyola Athletic center= place to be. Everyone was an athlete today...let me tell you.

    I think it's kinda of annoying...he swam with the varsity team--which I have been told is an insurance issue--I can't swim with the varsity team--because I'm not on the team and therefore the schools insurance doesn't cover me. I understand he's Michael Phelps...but still. That isn't really what annoys me...he must really like the attention though come from his pool to ours and be gawked and gaped at by hundreds of college girls and boys.

    But anyways, after my weights I ran 1mile and walked .65miles. I went for a fast run this time rather than the 2miles I have been running at a little slower pace.

    Then it was time for swim practice:
    100drill IM
    4x75: drill, kick, swim choice stroke @1:40

    20x50s: @50
    4=fingertip drag
    4=4second hesitation backstroke
    4=25fly/25 free
    4=3-2-1 backstroke drill
    4=fingertip drag

    5x[75, 50, 25, 25, 50, 75] @25sec base
    1. every shallow-deep lap =free, every deep-shallow lap=breast
    2.75s moderate, 50build, 25 sprint freestyle
    3. every shallow-deep lap =free, every deep-shallow lap=back
    4. choice (freestyle)
    5. kick

    20x25 kick (2 free, 2back, 2 breast and repeat) @30

    4x50 sprint kick @1:45

    200 warm down

  9. Fat Man back in the Pool, 9/22/08

    by , September 22nd, 2008 at 11:57 PM (Fat Man back in the Pool)
    Blast - I just hit a wrong key and now have to rewrite the entry. The undo command just didn't work.

    In Midland Tx at my old AAU Club in our old pool (the facility now has 4 and lap swim is not in the new competition pool).

    400 Swim
    200 kick
    10 x 50 SKD down, build free back
    300 kick breast
    5 x 100 IM
    200 kick
    6 x 50 build
    4 x 25 SDK underwater

    2500 yds. Forgot to bring my ice pack. Will see how the drugs work now that I am on the correct dose.

    Tomorrow PT with shock cords then drive to Hobbs. Field work to get done and then a scouting conference call. Planning a section event at a camp for 1000 participants.

    If the call gets through I will get the to the Highschool Pool. Wed is back to Midland and I will try to swim in the lunch crowd because I have a site inspection then another conference call at 6 to discuss how we are going to reschedule & combine two events that the hurricane cancelled.

    Since I am not getting comments, I am going to ramble. I noticed that the travel bag is getting beat up. A week's worth of clothes, hard hat, steel toes, plus workout gear including fins, shock cord and small weight. I am usually out for a week a month. Price of having a travel requirement with the job.
  10. first day of autumn

    greg and willie met me at 4:45. we put our wheels on our bikes and arrived at the lake by 5:10.

    water temp 67 degrees.

    we swam out close to the shore line on our right... there seems to be a new tree down about halfway to the end cliff wall (beavers no doubt)

    we held a steady pace on the way out, the three of us shoulder to shoulder and we arrived at the cliff wall (+/- 1.25 miles) in 24:50. we rested briefly, enjoying the last bit of sun on the lake, did an obligatory flipturn off the cliff wall and headed back. greg was on my left for the first 1/3. i was mixing it up...alternating 16 strokes long with as strong a 2 beat as i could produce / 16 strokes as fast as i could still keep a 2 beat. i repeated this pattern until greg dropped back, and then i just tried to build steadily to where we started.
    back in 23:30.

    i think we might have another 2-3 weeks of this.
  11. Weekend Workouts

    by , September 22nd, 2008 at 01:08 PM (Mike's Rocky Mountain Blog)

    Had to squeeze this one in.

    500 Pull Free
    500 Kick
    10 X 75s Build
    250 Warm Down


    60 X 50 @ 1:00

    1-10 Pull FR (stroke count avg 13)
    11-20 FR (stroke count avg 10)
    21-25 FR SDK/Breakout emphasis
    26-30 Breathe 3/5/7/9/11
    31-35 BR Down (build)/Easy free back
    36-55 (4 X 5 IM order (1-4 drill) 5 for time)
    Extra minute rest before #5 each time

    FL: 27.5
    BK: 29.5
    BR: 32.5
    FR: 23.5

    Felt pretty good since these times were:

    From a push
    in a warm pool
    wearing a jammer
    after heavy weight workout

    Lifting: 10/8/6 for all exercises
    Flat dumbell press 150/155/160
    Lateral raises: 50/60/70
    Pull downs: 140/150/160
    Standing pull downs: ?/?/?
    Front shoulder raises: 80/85/90
    Seated rows: 110/120/130
    Cable chest flys: 80/90/100

    Updated November 16th, 2008 at 11:38 AM by alphadog

  12. sunday masters

    h2o temp 70 degrees....seems to have scared away lots of folks. 6 swimmers / 2 coahes
    2x 500
    2x 100 kick (did i.m. no-board)
    300 pull (no buoy for me) bp 3,5,5 x100

    150 swim ri :20 50 fast
    100 swim ri :20 100 fast
    50 swim ri :20 150 fast
    1:00 ri
    200 fast (went 2:17)

    8x 100 on 1:30 (held 1:12's, 13 spl, 3 bp)

    8x 50 on :45

    8x 50 on :40 (held :33's on 15 spl)

    20x 25
    1-8 alt fly/fr on :30
    12-20 fr on :20

    100 ez

    100 im from blocks (went 1:11...yuck!)

    100 fr from blocks (went :59)

    200 ez
  13. Fat Man back in the Pool 9/21

    by , September 21st, 2008 at 10:51 AM (Fat Man back in the Pool)
    Found that I was only taking half the dose of the anti-inflammatory. Got that corrected and am feeling better.
  14. Fat Man back in the Water 9/20/08

    by , September 20th, 2008 at 10:14 PM (Fat Man back in the Pool)
    We are still scrambling down here for post Ike pool space. Masters practice was set for 10:30 in a community pool. I got an email last night from the Church about doing some hurricane relief, so I joined our group and went across Houston to work on a house 1 block from the bay. We cleared trees, hauled furniture, and mucked out this house that had had 4 feet of water in it from 9 to 3.

    I will try to get in the pool tomorrow. Next week is a West Texas travel week coupled with a couple of evening conference calls. I will try to get a couple of work outs in.
  15. A few days later....

    I went to the gym on Thursday before practice and ran 2 miles and walked 1 mile. I also did my weight machine routines.

    Swim practice was pretty crowded...i think there were 4 other people in the lane with me. I led the lane:

    3x 150swim 50kick (600)
    get out and stretch
    100 long and loose
    4x 200im drill/swim by 25 (30second rest) 100IM 85% (20 second rest) (1,200)
    12x75 O:fly, back, breast E: back, breast, free
    build @ 1:20
    20x25 O=catch-up drill E= any free drill @45secs (treadwater during break in between 25s)
    Starts and turns: 250
    Warm-down: 100ez

    Total: 3,650 scyards

    Today I went to the gym and ellipticalled for 35minutes and biked for 50 minutes (30min strength ride, 20minute fat burning ride) Then I did my weight routine.

    ==the loyola boys swim team is always in the weight room when I am there, its awesome to see how good of shape they are in and how serious they take their swimming careers...they each were teaching each other new exercises for Abs, and back/shoulders today. Never saw that at my undergraduate school==
  16. weekend

    friday night masters was lightly attended..71 degrees...the new heat pump is supposed to arrive monday.

    main set
    5x 100 on 1:45
    went :07, :07, :06, :08, :07 (i need to get my spl back down...i was at 15's for most of these)

    5x 100 on 1:20
    coach said just make these, i held 1:13's

    500 build by 100
    did 6:02...i think i held around 1:12's...i changed my breathing pattern each 100
    B3, 2R-2L, 3R-3L, 4R-4L, etc

    500 neg split
    went 3:07, 3:00 (too much difference)

    saturday morning:

    7:30 am. met willie at j.lane for a 5.5 mile uphill ride to the lake that will remain nameless. air temp was about 40 degrees when we started to ride. my legs felt tight and i thought i might have to walk up cardiac hill for the first time in 20 years...i didn't. when we arrived at the lake, the sun was upon it and except for my hands and feet, i was warm from the ride. the 64 degree water felt warming to my feet as i entered, but the dive in was a bit bother. willie and i soon fell into pace chasing our shadows as the sun was behind us. the water was a few degrees cooler at the far end where the lake turns shallow, and the usual warmth reflecting from the rocks was absent. we paused only briefly before heading back. 2.5 miles of h2o and now its all downhill to the cars...brrrrr.
  17. Fat Man back in the Pool, 9/19/08

    by , September 19th, 2008 at 01:17 PM (Fat Man back in the Pool)
    Swam at the New Territory Pool last night. It could use pump servicing and better lane lines. We had choppy, murky swim.

    400 Swim, 200 Kick warm up
    8 x 50 fly kick on back
    16 x 100 25 fly, 75 free build
    8 x 75 25 drill, 25 fly, 25 free
    2 x 50 SDK fast down, free back
    100 easy

    3400 scy

    That one hurt, it was the most yards in one work out since I started back in July. I iced both shoulders and glad to have the anti-inflamatory Rx.

    PT & deep massage on the left shouder this am. Therapist pleased with improvement in the left shoulder. I need to keep up with the PT exercises on both shoulders. Have to convince the wife that it is ok to put an eye bolt into the wall near the bathroom door. The shock cords have pulled the door hinges.

    Saturday practice will be put off - the Church is going to do some storm cleanup for a couple of people so it will be tree limb trimming, and shovelling mud.
  18. Catching Up (Sept 16 & 17)

    by , September 19th, 2008 at 12:59 PM (Mike's Rocky Mountain Blog)
    Sept 16 ~

    2000 Yards
    Main Set
    4 X (12 X 25) IM Order
    SDK Breakout/Fast on :45

    Lift:All exercises reps 10/8/6
    Dumbell presses: 120, 130, 140
    Lateral raises: 50, 55, 60
    Lat pull downs: 145, 150, 150
    Cable chest fly: 115, 120, 130
    Standing shoulder raises: 75, 80, 85
    Standing Pull downs?: 70, 70, 75
    Abs: 1500 crunches

    Sept 17 ~
    2700 Yards
    Main Set
    4 X (5 X 75) IM Order + Free Pull
    25 SDK/25 Drill/25 Build on 1:45
    Notes: Did fly drill on about half of swims.
    Had trouble building fly and subsequent back swims because I was still recovering.

    Lift:All exercises reps 10/8/6
    Curls: 120, 130, 140
    Dips: 3 X 10 Slow
    Leg Press: 225, 315, 365

    Next workout will be 9/20

    Updated November 16th, 2008 at 11:38 AM by alphadog

  19. cool h2o


    water temp at suny 71 degrees last night. it took a little while to get warmed up and moving, but it was not uncomfortable...

    main set:
    5x 200 fr on 3:20
    (descended 2:29 - 2:19)

    8x 50 on :50 easy,easy, fast, fast x 2

    4x 200 on 3:00
    (descended 2:23 - 2:17)

    8x 50 on :40
    (held :33's)

    coached the kids after, only three of my group stuck it out.....oh well.
  20. September 18, 2008

    by , September 19th, 2008 at 12:52 AM (Mike's Rocky Mountain Blog)
    Getting caught up with the recent changes. I'll post my last couple of workouts over the weekend...