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  1. Sarasota Y Sharks Masters 5:30 AM Workout 09/09/2015

    by , September 8th, 2015 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 100 kick 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 x 200 kick 4:30
    1 x 200 3:00
    3 x 100 1:30
    1 X 300 kick --

    4 X 50 descend 1:15 #4 on 1:30
    4 X 25 sprint :40 #4 on 1:00
    Three rounds.
    Round 1 fly, 2 back, 3 breast

    7 X 200 pull 3:00
    1-3: establish good pace
    4-7: descend and negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Week 154 - Tuesday

    by , September 8th, 2015 at 11:40 AM (After a long rest)
    I really hurt my back on Saturday and have been holed up since. I felt a twinge after practice and then at yoga felt worse as the session went on. At the end of Yoga I could hardly walk. I immediately put heat on the lower back to try to loosen it up but it just got worse all day. I have had lower back problems previously but this time its higher than normal and the twinges are pretty intense. We had friends come visit for the weekend and my wife asked me to vacuum the kids play area which I was fine with until she shouted that she had already done one section at which time I jumped and ended up down on my knees in complete agony. Sunday felt a little better and Monday better still. This morning I had a restless night and woke up with the intent of heading to the pool to try to stretch and loosen up rather than doing my normal Tuesday gym workout. At first my back was awful but it did loosen up but turns were a bear.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    10x200 pull on 2:30
    10x50 under/over with fins on 1min

    Warm down
    300 easy

    I felt like I had not swum in a week on the 200s but held 2:05s throughout despite feeling awful. Turns were awful but on the last 2 were a little better. I used the under waters more as a way of stretching than swimming and I felt ok.

    I travel to Atlanta tomorrow for work and hope the back stops twinging before I leave.
    Swim Workouts
  3. Mon Sep 7

    by , September 8th, 2015 at 12:06 AM (Senior Sprinting)
    10x50 bleachers
    10x100yds on field

    10 pullups

    200 warmup
    8 x (25 fast, 25 ez) IMO
    50 ez
    50 no breath
  4. Sarasota Y Sharks Masters 5:30 AM Workout 09/08/2015

    by , September 7th, 2015 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50--descend 1-3/4-6-- :50

    1 X 100 kick 2:15
    6 X 75 kick 1:45

    21 X 50 1:00
    Choice--every third @ 100%

    2 X 400 6:00
    2 X 300 4:30
    2 X 200 3:00
    2 X 100 1:30
    Swim second swim of each distance faster--swim or pull.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Kicked when down, Sun-Mon Sept 6-7

    by , September 7th, 2015 at 01:38 PM (The FAF AFAP Digest)
    Not content with my current depressed state, fate sent me another battering that ruined Labor Day weekend. I caught Mr. Fort's cold/bronchitis, and it's a nasty one. Started getting sick on Friday, woke up feeling like death both Saturday and Sunday morning. I took Saturday off and staggered through two workouts yesterday and today. The timing of this illness sucks since I just took a recovery week ...



    rehab ex
    rear delt flys, 75 x 4 x 5
    explosive seated row, 70 x 4 x 5
    explosive leg press, 195 x 4 x 5
    kneeling ab crunch, 160 x 4 x 8
    straight arm seated dips, 90 x 3 x 15
    hip adductor, 120 x 4 x 5
    altitude drops, 3 x 5
    knee tuck jumps, 2 x 5
    resisted track start jumps on cable machine, 30 x 1 x 8
    resisted standing broad jumps on cable machine, 20 x 1 x 8
    med ball slams, 2 x 10
    supine streamline flutter kicks on bosu, 2 x 100
    torso rotations w/plate, 35 x 2 x 20

    1000 EZ in the pool


    Swim/SCY @ Pitt

    I was able to go to the Pitt Labor Day practice as Jen was coaching. It was distance day and they were doing 12 x 200 etc. So I just did my own thing in my own lane. And really could't do much anyway. No energy and the cold water battered my lungs. Did a lot of chatting instead of swimming.

    Warm up:

    500 various
    100 scull
    2 x (4 x 25 shooters + 50 EZ)

    Main Sets:

    3 rounds
    6 x 25 burst + cruise @ 1:00
    1 x 50 EZ
    -- I did one round at 100 pace due to fatigue
    -- extra 50 EZ at end

    4 x 25 backstroke w/ 12 SDKs @ 100 pace
    -- Had planned on doing more but failed right away on #3-4, so quit
    100 EZ

    10 x 50 w/fins
    odds = UW 15m + each length
    evens = EZ

    3 rounds
    2 x 50 free w/Lochte turn @ 1:00
    1 x 50 EZ

    Total: 2700


    I think I will be sitting on my ass the rest of the day ... Hope everyone else is having a great weekend.

    Updated September 7th, 2015 at 02:10 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. Workout 09/06/15: OW

    by , September 6th, 2015 at 11:04 PM (Maple Syrup with a Side of Chlorine)
    Searsburg Reservoir:

    This was my first time swimming in here, and the last group swim of the summer. I drove over with Matt and met Greg at the parking area. This is a smaller body of water, the second reservoir of the Deerfield River that pools up for electricity generation. I have a track of the swim noted here:

    On the northeast side of the bowl we found the river spilling in, and to the southeast a white building, where water flows over a spillway and on to another reservoir. Water on the surface was great, around 74f, but just two or three feet below our catch yielded cold water, about ten degrees cooler. Notice that one lonely tree has fallen victim to fall foliage, the only one thus far that I have seen.

    Here is a picture looking east from the parking area:
    Swim Workouts , Open Water
  7. Sun Sep 6

    by , September 6th, 2015 at 06:42 PM (Senior Sprinting)
    10 x 100yd barefoot run on field, 10 push-ups in between
    5 x 340yd (perimeter of field) barefoot jog, 12 sit-ups in between

    5 pullups

    400 ez swim
  8. Blah! 9/5/15

    by , September 6th, 2015 at 04:18 PM (Workout Swimmer)
    Swam a paltry 3000 - water was warm, and no buddies. Plus, my back hurt. Why? Because I'm a lazy butt and spent too much time lolly gagging in bed this morning! When will I ever learn?
  9. Sat Sep 5

    by , September 5th, 2015 at 09:27 PM (Senior Sprinting)
    11 pullups


    200 warmup
    8x12 1/2
    10x50 on 1:15, HR<120

    Some folks may consider 12 1/2s pointless or stupid. IMHO, they are essential to sprint training.
  10. Week 153 - Saturday

    by , September 5th, 2015 at 12:52 PM (After a long rest)
    I was really tired last night and went to bed right after dinner. I usually don't remember my dreams but last night I woke up in a cold sweat around 1am thinking I had just finished the 12th 100 in the 16x100 set I was dreaming I was doing. It was very vivid and I was soaking wet and tired. I changed and went back to bed and woke up as my alarm was about to go off.

    We we had a very low turnout today but a lot of my training group were there.

    Warm up
    800 reverse IM twitch
    10x50 catchup with 10 kicks per arm stroke

    main set
    16x100 at 500 race pace on 2mins
    200 easy
    1x100 with fins faster than target 100 goal time

    warm down
    200 easy

    i started out awesome today holding 56/57s until #13 at which time I went 57 high and then on 14 and 15 I slipped to 58 before finishing with another 57. Strictly I should have stopped at the first :58 but decided to just keep going since I was so close to the finish. I felt great until the last 4 and it hit me pretty hard when I started to slip. I will get through this set next time.

    On the 100 from a push with fins I used my new fins which definitely have a different feel to my old ones and will take a while to get used to. I went for the 100 and felt like I died hard but ended going 46.8 which is a great time even without the 16x100s before it.

    I booked my hotel for the NE SCM Meet formerly in Boston and now in Worcester on 11-13 Dec. I am going to sit down with Tom and work on taper dates but I am leaning towards doing a 1 week drop taper for the Woodlands meet on 7-8 November and then going back up in yardage followed by a full taper for Worcester. I worked on a spreadsheet of meets and events and will be very deliberate about the events I am going to swim this fall. I really want to swim a lot of fast events so will do 3 masters meets with emphasis on different events on each. I will likely do some overlap in my favorite events. Goal setting and planning is fun and definitely gets the juices flowing.
    Swim Workouts
  11. Fri Sep 4

    by , September 4th, 2015 at 10:56 PM (Senior Sprinting)
    No workout Thursday, business travel

    2x800m jog
    5x50 bleachers
    5x100yd on field

    Many of you have tough business schedules, so I don't have much license to complain. But it's awfully enervating to do the early flight, all day meeting, and excruciating business dinner, with no time to swim.

    Today I hoped to replicate the distances from Monday, but my calf was rebelling. Cut all the running short, no swim.
  12. Week 153 - Friday

    by , September 4th, 2015 at 10:34 PM (After a long rest)
    Another crazy busy day and I hope I can recall the whole workout.

    400 free with snorkel
    6x50 catchup on :45

    Main sets
    12x50 kick on 1min
    8x100 free build with 10 seconds straight into holding onto the wall and kicking with no breath all on 1:40
    5x100 breast arms with flutter kick on 1:40
    8x75 kick with fins done as odds under,over,under and evens over,under,over on 1:20

    Warm down
    100 easy

    My legs were like jello today. I worked the 8x100s hard and was able to hold :58s with a nice build per 25. The kick in particular at the end was rough. The 5x100s breast and flutter kick was hard. I found the combo of kick and breast pull hard. Somehow The combo threw my rhythm off. I was coming in on 1:20ish. The underwater set with fins was good and I felt strong. I bought new fins yesterday and I felt a significant difference compared to my old fins. These are much stiffer. I was holding :50s on the 75s. I was doing this set on my back.
    Swim Workouts
  13. Thur-Fri, Sept 3-4

    by , September 4th, 2015 at 05:23 PM (The FAF AFAP Digest)

    Heated Vinyasa Yoga, 75 min

    After resigning from Team Pitt, I really wasn't in the mood to do much all day. I thought yoga might make me feel better, but it didn't.


    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull

    Main sets:

    6 rounds:
    4 x 25 @ 100 pace @ :10 rest
    1 x 100 EZ

    extra 100 EZ while I was floating around trying to decide what to do next ... settled on an aerobic set

    10 x 75 w/fins @ 200 pace @ 1:15
    odds = fly-back-breast
    evens = dolphin kick on back or backstroke kick
    150 EZ

    10 x 50 burst dolphin kick + cruise @ 1:00
    100 EZ

    Total: 3400


    Had another long commute to Sewy today. All the construction in Pitt creates a mess on the roads. I'm still very down. If I want to keep swimming, I'm going to have to drastically change my life and my family's routine. There is just nowhere to swim during the day except Sewy. Right now, there's nowhere to swim at night either, as none of the high school pools' evening swimming programs have started. And I feel bad for my swimmers; they are bummed about me leaving. I just hope they find a decent coach.
    Swim Workouts , Yoga
  14. Sarasota Y Sharks Masters 5:30 AM Workout 09/07/2015

    by , September 4th, 2015 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today is Labor Day and our practice will be for 60 minutes only.

    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    1 X 100 2:00
    4 X 50--3 strong/1 easy-- 1:15
    8 X 25 sprint :40 #8 on 1:20
    Two rounds/choice.

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  15. Ouch!! my back..

    While still trying to strength train and swim, my back is somewhat kinda letting up.. Last week I had helped my brother move into his new home and I had felt just fine afterward. Well, so I thought. Monday August 31st I woke up feeling a little sore and started my day as usual, dog walkies, work, and in the evening went to do my dryland w/o. It was then when I realized as I was picking up the 145#bar for deadlift that I had pulled something in my mid upper back. My masseuse says its the Latissimus Dorsi muscle. I continued my strength with slight pain, stepped into the Jacuzzi for a short while and went for my massage. Tuesday took it easy. Wednesday had my dryland strength and sent the video to Chris (my trainer) and he also told me to take some time off. I can't.. but I am working around that part of my back. I feel I am almost at the top of my game and don't want to loose progress.. I will dryland today with the exception of certain exercises Chris told me I could do and not do the exercises that would aggravate that part of my back .. I feel ok today, and will w/o with caution..

    Thursday swim;
    200 extremely easy
    1650 free with pull buoy
    : (
    Swim Workouts
  16. First Practice w/ new Masters team...

    by , September 4th, 2015 at 10:25 AM (Alex's swim journal)
    ...well, new for me. It was fun, only two other guys and the coach today. Nice to swim with someone else for a change, and we seemed all to be swimming in the same time ranges. Here's what we did:

    300 fr EZ (coach calls this DPS, I'm not really awake at this point so it's EZ)
    200 fly drill
    300 br (negative split--I was happy just to finish this!)
    200 bk hard (this felt pretty strong)

    Set 1:
    8 x 25 fly on :40
    8 x 25 bk on :40
    12 x 75 fr on 1:15 (these were consistently at 1:02)

    Set 2:
    Straight 1000, swum as:
    400 fr (negative split--probably went 2:59, 2:58)
    300 pull (negative split, I swam harder in the back half, but didn't catch the times)
    200 kick (negative split... uh...)
    100 fr

    Last set (this also served as my cool-down, since I had to get out a little early to get my youngest off to school):
    5 x 75 IM (no free) on 1:40
    25 EZ fr and out... (set was actually supposed to be 8 x 75 IM on 1:40, but coach said this last set we could leave whenever we needed to)

    3700 SCY

    Coach said my stroke looks good and he was happy with the workout we did, so yay! Seems like a good group, I liked the variety in the workout (left to my own devices I default to all free maybe a little back).
  17. 9|3|15 SCY and drylands

    by , September 3rd, 2015 at 10:36 PM (Blog)
    500 kick on back, arms back, with fins

    50 kick on back, arms back

    2 x 25 fr hypoxic on 1:00

    2 x 25 fr hypoxic on 2:00

    12 x 50 fr on 3:00, broken on 0:30 as 25 hypoxic - 50 pace / 25 - 200 pace
    • 15's down to 13's on the fasts

    2 x 50 flutter kick on 2:00, broken @ 25 on 0:30

    4 x 0:10 violent vertical dolphin kicking on 0:30

    10 x 0:30 sprint on 1:00
    0.5 mi easy running
    leg presses
    back extensions
    leg lifts
    butt exercises
    standing calf raises

    Getting over the last moments of the crud I picked up. Yesterday was the worst.

    Joel filmed our 1st place relay (2 wks ago) - it was the Mixed 18+ 200 freestyle relay. We were well over 150 yrs combined - LOL. Anyhow, I was the leadoff but there unfortunately wasn't any timing pads. So I clipped the video in GoPro, frame by frame, to begin video on the frame just prior to the start horn, and stopped when our second leg swimmer left the block. It turned out to be exactly 25.0.

    My head seemed to be up, my turn was crooked and my breakout from it was unstreamlined as I tried to straighten back

    Not an official time, but just an indicator a sub 25 this winter can easily happen. Nerves were the reason I didn't swim one under 25 on the 50 fr, though I think I was physically able to. I think I did a 25.53, I went way too deep.

    Did you know the start horn's sound travels at 340 m / s? So it takes about 0.08 seconds longer for the swimmer on the far lane from the horn to hear it. Unless multiple horns are used.

    Updated September 4th, 2015 at 10:51 AM by __steve__

  18. Sarasota Y Sharks Masters 5:30 AM Workout 09/04/2015

    by , September 3rd, 2015 at 01:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    1 X 400 neg split

    1 X 100 kick 2:15
    8 X 50 kick 1:00

    1 X 100 2:00
    1 X 75 1:20
    1 X 50 1:00
    5 X 25 --sprint-- :40 #5 on 1:20
    Three rounds. Round 1 fly, 2 back, 3 breast

    6 x 250 pull 3:45
    150 cruise/100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Tues-Wed, Sept 1-2

    by , September 3rd, 2015 at 12:08 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    3 rounds:
    10 x 25, UW 15-18 m, then cruise @ :30
    1 x 50 EZ
    extra 100 EZ at end

    Main sets:

    20 x 25 fly w/fins @ 100 pace @ :45
    200 EZ

    20 x 25 breast w/fins @ 100 pace @ ;40
    250 EZ

    1 x 100 backstroke kick pretty fast
    1 x 100 EZ

    Total: 3250

    Wednesday: Drylands, 60 min

    rehab ex
    straight arm dips, 90 x 3 x 15
    deadlifts, 85 x 4 x 5
    good mornings, 85 x 4 x 5
    explosive fly pulls on cable machine, 20 x 4 x 5
    seated row negatives, 90 x 4 x 5
    twists w/plate on incline bench, 25 x 3 x 25
    explosive leg extensions, 120 x 4 x 5
    kneeling ab crunches, 160 x 4 x 7-8
    DB row, 40 x 4 x 5 each side
    overhead squat, 45 x 1 x 8


    I dragged myself to Sewy to swim on Tuesday, and was rewarded with an hour drive on the way home ... Yesterday, I only had time to do drylands as Lil Fort had an XC race downtown near Pitt. I am sending in my letter of resignation to Team Pitt today. Sad day.

    Not sure if I'll do anything today. I haven't been sleeping well and am very tired and not up to much. I dislike change, and am now faced with re-inventing my swimming life. Again.

    Updated September 3rd, 2015 at 12:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  20. Week 153 - Thursday

    by , September 3rd, 2015 at 09:41 AM (After a long rest)
    This week has flown by. Last night was my night off coaching and spent the evening helping with my sons pre AP algebra homework and my daughters social studies and math homework. My son is on ADD medicine and struggles as it wears off towards the end of the day. His ability to concentrate is noticeably challenging and he can get emotional. Yesterday we had a meltdown but I am proud of him because he caught himself and asked for 10 minutes to collect himself and then he worked with me on his algebra. I am still able to help but I think I am going to arrange a once a week session with a tutor who does this stiuff everyday. I suspect as this ramps up I will have to do a lot of figuring out which I am willing to do, but with upcoming travel this may not be a practical solution. We have a friend who is a Phd mathematician who provides tutoring and is a great communicator so I think she will help my son. My daughter is a lot like me and is quite impatient. Mix in her mothers perfection and attention to detail and she is quite demanding and challenging to work with. Oh well, at least I can help my kids and most important they still want my help. I am a lucky man despite the challenges that go along with this.

    Today was was a dry land day and I was pooped this morning. I had a restless night of sleep and woke quite tired.

    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    5x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    My plan to use some medicine balls will still have to wait a while, as my back is still quite stiff, although much better than Tuesday.

    Swimming LCM
    400 free with snorkel
    12x25 open,close, easy, fast on :40 with fins
    300 easy

    We had no lanes today due to water polo last night and the open, close, easy, fast was quite choppy. In the end we had fun with the chop with us moving closer together so that we were all swimming in each other's wake. One of my training partners swam these fly and he in particular was surfing in the wake; he laughed continuously and we had fun with it.
    Swim Workouts