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  1. Sept. 30

    by , October 6th, 2008 at 05:58 PM (The FAF AFAP Digest)
    8 mile trail run. Felt fabulous.

    I sprained my ankle running down a hill about 4 weeks ago. I'm is is slo-mo recovery.
  2. Sept 29

    by , October 6th, 2008 at 05:55 PM (The FAF AFAP Digest)
    700 warm up (swim, kick)
    300 IM drill (no br)

    5 x 100 back on 1:45
    4 x 100 back on 1:40
    3 x 100 back on 1:35
    2 x 100 back on 1:30
    1 x 100 back on 1:25

    200 C/D

    Total: 2700
  3. Sept. 28

    by , October 6th, 2008 at 05:53 PM (The FAF AFAP Digest)
    Very tired after the meet, but decided to exercise, as I had rested a few days for the meet.

    2 mile run
    20 minutes cycling
    75 minutes of yoga

    (I don't usually do yoga. But my kid's coach has asked that I take my kid, so I'm a bit reluctantly joining in. I can't tell that it's really made any difference so far.)
  4. Sept. 27

    by , October 6th, 2008 at 05:51 PM (The FAF AFAP Digest)
    I've decided to back date the blog to Sept. 27, the day of my first SCY meet this season. I traveled to NC with the Hulk and swam at a beautiful facility, The Triangle Aquatic Center. Met Geek and Wookiee!


    50 fly, 27.5
    50 back, 29.1 (mediocre turn)
    100 back 1:04.7 (only got a toe on the third turn)

    Happy with the times though! My 50s were both 1.3 seconds faster than I started out last year. I only rested a few days for the meet.

    Need to work on my backstroke turns. I'm either jamming them or missing the wall. With the added strength from lifting and the B70, I need take only 2 strokes at the flags before I flip.

    Updated October 6th, 2008 at 08:10 PM by The Fortress

  5. Monday, October 6, 2008

    by , October 6th, 2008 at 12:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up
    1 x 400 free and back
    4 x 100 kick on back, no board, odds dolphin, evens flutter, RI :15
    4 x 50 drill

    Main Set
    4 X 200 back, broken @ 150 (:15 seconds rest) - 50 @ 90% effort: on 4:00
    (averaged 2:15 on 150's, :40 on 50's)
    1 x 100 recovery kick

    8 X 100 broken as 75 free(:10 seconds rest) - 25 fly @ 100% effort: on 2:00
    (averaged 1:02 on 75's, and :17 on 25 fly)
    1 x 100 recovery kick

    Cool Down
    100 easy swim and DAB

    2900 yards

    Will do 45 min spin class at noon
  6. Tuesday September 30th

    Weight routine
    Running: ran 1.5 miles and walked .25 at the beginning and end.

    Swim Practice: 7-9 pm, SCY swam in lane 10 (against bulkhead) with 3 other people.

    Warm Up:
    3x [100 75k/25sw freestyle @10 seconds rest, 10x25 breaststroke (Low Stroke Count) @:40, 10x25 kick w/o a board (12.5yards underwater) @:35] (1,800yards)

    Main Set:
    3x [5x100 freestyle @ 1:25, 200 IM @4:00)

    100 ez
    Aerobic Set:
    20x50 freestyle @:50 (1,000)

    200 warm down

    Total: 5,200yards
  7. Fat Man in the Pool 9/30

    by , October 1st, 2008 at 12:16 PM (Fat Man back in the Pool)
    New Territory Pool SCY back with the Team. Free drill - this short drill stuff is hard for me to remember & get logged right. Still wearing fins

    300 Swim
    100 Kick
    100 Drill

    8 x 50 DPS Free
    1 x 100 Stretch
    4 x 50 SDK - Build Free
    4 x 25 DPS
    4 x 50 Build, DPS
    1 x100 stretch
    4 x 25s turn drills from midpoint
    4 x 50 Fast Descend 34 - 30
    100 easy

    500 for time (monthly occurrence - yuck) 7:22 Others saw this one coming. My internal pace clock is not working yet and I will need some time working on the aerobic base. I now understand why others were not hitting the sprints as hard. Fast twitch pain.

    100 easy

    4 x 25 DPS

    100 Easy

    I will probably switch over to zoomers for awhile and save the fins for the fin specific drills. I would like to see us start towards a more traditional mid distance & stroke work based workout .
  8. Mexico to Oregon Pier Swim

    by , September 29th, 2008 at 01:05 PM (Mexico to Oregon Pier Swim)
    Sunday afternoon @ 1:30 in Imperial Beach I started out on my quest to swim around all of the Piers on the California Coast. I plan on documenting my swims with a Garmin 305 Forerunner GPS, and by taking pictures of each Pier,..from the water. Savon sells a $14 waterproof camera which is easy to use as well as carry. I tuck it in the back of my speedo and have attached to it on a lanyard a small thermometer. When I`m about 50 yards or so past the end of the pier and about 100 yards parallel, I`ll snap a photo and check the water temp. After each swim, my wife Linda, who does not swim, but is my moral support and safety officer, will find a local restuarant and perhaps a winery . We will report back here with our impressions.

    I don`t write very well., but hopefully this will be an opportunity for me to improve my communication skills. Bear with me.

    This afternoon I`ll develop the film from yesterday`s swim and post pics shortly ( that is if I can figure out how to do so).

    OK, we go. I live in Escondido and it took 45 minutes to drive to Imperial Beach,..and no time to find a parking place,..we parked right next to the Pier, where there is a nice park. The air temp was around 72 degrees, no clouds but a little haze in the air..we could not see the Coronado Islands which are about 10 miles off shore, but the view of San Diego to the north was impressive. There were not too many folks on the beach. It was windy, with lots of chop/whitecaps but only small waves. A few Pelicans were dive bombing into the water about 200 yards out, which means bait-fish,which can mean sharks, which makes these swims exhilorating. I started my swim from the south side of the Pier, which turned out to be a bad idea. The small waves and swells were coming directly to shore parallel with the Pier. As I got under way and established my pace ( listening to an eclectic variety of music on my Swimp3 player ),my mask fogged over ( I used a new anti-fogging paste which was not working). The water had a greenish tint, no kelp or sea weed.. I`m always fasinated by the little bubbles that trail thru the water as I stroke...I understand that there shouldn`t be many :^( Soon I could not make out the Pier and had to stop every 100 yards and wash the fog off. My sinuses cannot tolerate water so I wear a snorkeling mask which covers my nose. PLUS, I do not bi-lateral breath ( something I`m going to learn). I breath on the left side so I had no view of the Pier other than sneaking a peak now and then. I found myself being pushed away from the 1,491 foot long pier and heading south, the chop was severe at times. I drank more than my share of saltwater. Linda lost sight of me in the whitecaps despite the fact that I wear a bright orange swimcap and a long sleeved white rash guard . It took me 15 minutes to reach the end of the Pier , where I took a photo and checked the water temp.....64 degrees,. It felt good, energizing. As I rounded the Pier I took care to navigate to the north so as to not be drawn into the Pier. The fishermen stared at me like they are seeing a crazy man, some waved. When I figure out how to post the satellite view of my swim (captured by the gps I wore under my swim cap as suggested by Gary Emich. Thanks Gary! ) I`ll post it.

    After 28 minutes my hand struck sand around 25 yards north of the Pier, a little too close for my comfort. The current was deceiving, the waves did not reflect what was happening with the surface layer of water...seems like the wind was pushing the upper foot of water in a southerly direction. I walked south on the beach, under the Pier to my wife and we headed back to the truck. The swim, at that moment seemed unfulfilling for some reason, I can`t figure it out. Oh well, I see it in a different perspective and feel like I`ve just started to lean into the harness so to speak.

    We drove north and had a great lunch at the Old Town Cafe in Old Town. "Tacos a carbon" and Dos Equis beer topped off our afternoon.

    Next week,...the Crystal Pier in Pacific Beach. If any of you are around, I`d love to have company on a swim. Just send me an e-mail.


    Ron Lockman..Pierswimmer

    Updated September 30th, 2008 at 04:26 PM by Ron Lockman (spelling)

  9. 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.
  10. 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.
  11. Fat Man in the Pool 9/25

    by , September 25th, 2008 at 10:23 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
  12. 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.
  13. September 24, 2008

    by , September 25th, 2008 at 11:04 AM (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 10:56 AM by alphadog

  14. September 23, 2008

    by , September 25th, 2008 at 11:03 AM (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 10:37 AM by alphadog

  15. 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.
  16. 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

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

    by , September 22nd, 2008 at 10:57 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.
  18. 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.
  19. Weekend Workouts

    by , September 22nd, 2008 at 12:08 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 10:38 AM by alphadog

  20. 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