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  1. 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
  2. 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
  3. 5|18|18 scm

    the three entry wounds from surgery are closed- 18 d post op

    1150 kick with arms back

    Updated May 19th, 2018 at 02:27 AM by __steve__

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  4. 5/18/18 Workout

    by , May 18th, 2018 at 08:33 AM (Swimming Through Jello)
    Friday, 5/18/2018 Pool Workout

    Half LCM/Half SCM (lightning so we had to go inside - and the SCM pool was probably 84 degrees or so), 100% breaking taper fun!

    200 fr/100 bk/200 k/200 p

    2x200 fr 3:20
    4x100 2-fr 1:45, 2-IM 2:00
    4x50 fr 1:00

    2x200 k/fins 3:15
    3x100 k/fins 1:40
    2x50 br 1:00

    2x200 p/pads 3:10
    4x100 2-fr 1:40, 2-IM 2:00
    4x50 IMO/ez by 25 1:10

    200 warmdown

    3700m (geez, that's like 4000 yards... I don't do that much normally!)

    Didn't really care about fast intervals/performance but I did get going a bit in the last block of stuff.

    Pro tip: Don't break your taper with your first long course swim in 8 year! Oh boy!

    Updated May 18th, 2018 at 09:51 AM by JPEnge

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  5. 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.
  6. 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
  7. 5/16/18 Workout

    by , May 16th, 2018 at 08:21 AM (Swimming Through Jello)
    Wednesday, 5/16/2018 CrossFit Workout

    Warmup - run, shoulder warmup, core work

    Skill - EMOM 9
    1 - 5 slow strict ring dips
    2 - 5 strict pullups
    3 - 5 pike handstand pushups off box

    Conditioning -
    800m run
    3x{3 muscleups, 6 115# hang power clean, 9 box jump}
    400m run
    3x{3 muscleups, 6 115# hang power clean, 9 box jump}
    800m run

    15:49

    I think my CNS is pretty fried at this point. Not sleeping well and felt like I was just going through the motions today. Easy swim tomorrow unless morning comes around and I feel too groggy.
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  8. Workout 05/15/18: evening

    by , May 15th, 2018 at 09:21 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    3 x 100 pull on 2:15 [did 4 on 2]
    4 x 25 choice on :40
    1 x 300 pull on 7:00 [did 400]
    4 x 25 choice on :40
    6 x 50 on 1:00 [did 8 on :50]
    4 x 25 choice on :40
    2 x 150 on 3:00 [did 200's]
    4 x 25 on choice on :40

    4 x 50 active recovery
    [Masters/Rec/2700 yds/60 min]
    ---------------------------------------
    Good workout with Greg and Carol, Tim and Jim on their own
    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. 5/15/18 Workout

    by , May 15th, 2018 at 08:18 AM (Swimming Through Jello)
    Back to the gym! Wasn't quite ready for the alarm this morning but made it up and out. Normal pool is closed for a month for cleaning/painting/maintenance but I think I have a place to swim occasionally until it opens back up. May go later this week, may take this week out of the water. Haven't decided yet.

    Tuesday, 5/15/2018 CrossFit Workout

    Warmup - burpees, squat warmup, stretching, barbell warmup

    Strength -
    Pause Back Squat - 135/2, 185/2, 225/2,2,2, 245/2, 255/2, 265/2
    Pause Front Squat - 135/1, 185/1, 205/1,1,1, 225/1, 245/1
    //Took it pretty light on these, still probably going to be sore tomorrow.

    Conditioning -
    42 cal row
    21 thrusters 95#
    30 cal assault bike
    15 thrusters 95#
    18 cal ski erg
    9 thrusters 95#
    10:03
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  11. 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
  12. 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
  13. 5/11-5/13/18 Nationals!

    by , May 14th, 2018 at 08:50 AM (Swimming Through Jello)
    Very long but very fun weekend! I think, given all the circumstances (8 months back in the water after 6 years off, training on average 3 days a week for an hour a pop, with adult responsibilities instead of being in school) this was probably a top 3 meet for me performance-wise - and I score some points for St Louis Area Masters, to help us to an 8th place finish on the weekend! Indy was awesome as usual, Indy Aquatic Masters ran one heck of a meet for having nearly 2400 people competing - I don't think they were ever more than about 20 minutes behind the schedule, and Sunday we ended 15 minutes early!

    Here's my recap:

    Did my 1400 general meet warmup every morning (300 sw, 200 k, 8x50 k/dr dr/sw, 3x100 aerobic, 200 easy); then about a 400 specific warmup before each race and 200-300 warmdown after.

    Friday

    200 Free - 1:47.45 (24.51/26.99/27.72/28.23) 17th place - Don't have to look too far to see the piano that landed on my back the back half! Not a great start to the meet but I hadn't really been training 200s too seriously.

    50 Breast - 27.42, 12th place - A bit frantic/spinning my wheels. A best time (at the time) though.

    Mixed 200 Free Relay - Anchor leg 21.29 split, 8th place - Very close to a best time split, mistimed the turn and breath just a bit.

    Mixed 200 Medley Relay - Leadoff 24.41 back split, 20th place - Second-best 50 back ever. Nailed the start. We had a 55 and 59 year old as our women on this relay so that's why we finished a little down.

    Saturday

    Didn't swim 'til about 5pm so had the morning to relax, had a good breakfast and lunch and stretched.

    100 IM - 52.95 (24.37/28.58), 9th place - Finally scored points! I was really just hoping to break 54 on the day and I 1-upped my goal. Much better back half than I expected.

    Men 200 Medley Relay - 26.11 breast split, 6th place - 1.3 seconds faster than my flat start *what*? Felt awesome from the start all the way in.

    Sunday

    100 Breast - 57.87 (27.16/30.71), 7th place - Went into this meet (indeed, into the yards season) with really my only goal to break a minute in the 100 breast. Well, I did that here and even went a best time in the 50 to boot! I will take this opportunity to brag that my walls and pullouts were killer... they made that race. I think it was Allen Stark on the forums gave me the advice to change the timing of my dolphin kick and it made all the difference.

    200 Free Relay - Anchor leg 20.85 split, 6th place - This was a fun relay, I think our best of the weekend from the whole club. I was .4 faster than the mixed relay and that was my first time under 21! I fixed my turn and actually didn't breathe at all the 2nd 25.

    200 Back - 1:57.23 (26.63/29.33/30.85/30.42), 6th place - I think I was just a bit out a gas for this one. I hit all my goals for the weekend so this swim was kind of a bonus and I don't think I quite got up as much for it. I will say it was probably more painful than any 1:49 200 backs I did in college! Gotta get some more longer kick sets in training I think.
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  14. Workout 05/12/18: morning

    by , May 12th, 2018 at 02:28 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    8 x 25 together

    The Davis Mile, broken 1650
    Subtract 2 minutes for total time:
    275 swim (11 lengths) @ 20 seconds rest
    250 swim (10 lengths) @ 20 seconds rest
    225 swim (9 lengths) @ 20 seconds rest
    200 swim (8 lengths) @ 15 seconds rest
    175 swim (7 lengths) @ 15 seconds rest
    150 swim (6 lengths) @ 15 seconds rest
    125 swim (5 lengths) @ 15 seconds rest
    100 swim (4 lengths) @ 10 seconds rest
    75 swim (3 lengths) @ 10 seconds rest
    50 swim (2 lengths) @ 10 seconds rest
    25 swim (1 length)

    150 loosen and out
    [Masters/Rec/2500 yds/60 min]
    --------------------------------------
    Full crew today. Times before subtraction:
    Mike (23:25), Rebecca (28:08), Libby (28:10), Greg (28:16), Kevin (28:48), Melissa (33:48 - rest :20 each time). Mary was in for a bit and got in about 1000.
    Tags: davis
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    Swim Workouts
  15. 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

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    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 5/14/18

    by , May 11th, 2018 at 03:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [2:00] 50st/50fr
    3 x 100 2:30 [2:15] kick
    3 x 100 1:45 [1:30] desc 1-3

    Freestyle set
    1 x 200 3:20 [3:00] long & strong
    3 x 150 2:30 [2:15] neg split
    5 x 100 1:40 [1:30] desc 1-3
    7 x 50 :50 [:45] strong

    Sprint set
    4x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:30 [1:30] build
    1 x 100 2:30 [2:15] sprint
    [All swims choice]

    Kick set
    3x
    1:00 [vertical kick]
    1 x 100 [2:15] [2:00] swim w/focus on strong overdrive kick

    Warm down
    4 x 50 1:00

    Total: 4000
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  17. 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
  18. Sarasota Y Sharks Masters GOLD Workout 5/11/18

    by , May 10th, 2018 at 02:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    6 x 50 1:15 stroke
    3 x 100 1:45
    4 x 50 1:00 desc 1-4

    Kick/Stroke/IM set
    4x
    1 x 100 2:30 kick
    1 x 50 1:15 perfect stroke
    1 x 150 3:15 IM or 50st/50fr/50st
    [Kick & 50s: RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle set
    1 x 400 6:40 long & strong
    4 x 100 1:40 last 25 strong
    1 x 300 5:00 long & strong
    3 x 100 1:35 second 50 strong
    1 x 200 3:20 long & strong
    2 x 100 1:30 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
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  19. 5/10/18 Workout

    by , May 10th, 2018 at 10:40 AM (Swimming Through Jello)
    Thursday, 5/10/2018 Pool Workout

    Just meet warmup and starts and turns today!

    200 fr/100 bk/200 k
    8x50 :55 k/dr dr/b IMO
    3x100 fr aerobic 1:20 (1:00/1:01s)
    100 EZ

    4x25 IM transition turns mid-pool
    4x25 fast off blocks (25 easy between)

    100 warmdown

    1700

    Starting to feel just a bit more pop in the legs, that's a good sign!

    Ate second breakfast and shaved when I got home, getting ready to pack up and hit the road to IUPUI for a loosen up swim before the show starts tomorrow!
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  20. 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!
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    Swim Workouts