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  1. 3|5|15 weights

    Was in the 80's today and sunny, an awsome day! But everything kinda became engulfed due to behavior of my 16 year old son. Compared to being a parent, everything else becomes insignificant for times like these.

    Deadlifts (handgrip wider than feet)
    8 reps with 185

    • doesn't feel natural - knees stick out too far, ankle flexion maxed out, couldn't engage my hips, so:

    Deadlifts (handgrip inside wide foot placement)
    2 x 5 reps with 185

    • a little better but it bothered my left knee, so:

    Deadlifts (standing in front of barbell, palms facing aft) PERFECT, so I supersetted it with [DB bench press]
    3 x 7, 7, 8 reps [30 reps] with 185 lbs [40 lb DB's]

    • as awkward as it sounds, this is most natural way for me to deadlift


    bent over lateral straight leg raises
    10 reps

    Hip thrusts on smith machine supersetted with [DB concentration curls]
    hip thrust [concentration curls]
    5 x 10 [10] with 135 lbs [10's, 15's, 20's 25's, 30's]
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  2. Thursday, March 5

    by , March 5th, 2015 at 05:35 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness


    rehab ex
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    kneeling underhand pull down, 110 x 4 x 12
    bulgarians in a streamline, 3 x 10 each leg
    DB rows, 35 x 4 x 5
    kneeling ab crunches, 140 x 3 x 12
    rear delt flys, 60 x 4 x 8
    hip abductors, 110 x 4 x 5

    Quick Swim @ LA Fitness

    500 various
    8 x 25 drill
    4 x (25 breast @ 100 pace + 25 EZ)
    3 x (25 AFAP breast w/fins + 25 EZ)
    3 x (25 AFAP free w/fins + 75 EZ)
    5 x 50 cruise free
    50 EZ

    Total: 1650


    ~~~~~~~~~~~~~~~~~~~~

    A definite uptick in health today! I didn't do too much in the pool bc I want to get a good workout in tomorrow.

    I registered for nationals today with recent times:

    Event #8 - W50-54 100 Butterfly Seed Time: 1:02.90
    Event #12 - W50-54 50 Breaststroke Seed Time: 34.00
    Event #28 - W50-54 50 Freestyle Seed Time: 25.10
    Event #38 - W50-54 50 Butterfly Seed Time: 26.30
    Event #42 - W50-54 50 Backstroke Seed Time: 27.78
    And hopefully a couple mixed relays

    I realized after entering 50 free that I need to focus more on sprint free. Also going to stick to my plan of focusing on 50 work and faking a couple 100s. Now I need to enter Zones. I will probably only do a few events there, but want to go to see PV friends and bc a few of my Team Pitt swimmers will be there.
  3. Sarasota Y Sharks Masters 5:30 AM Workout 03/06/2015

    by , March 5th, 2015 at 12:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    16 X 50 1:00
    odd: perfect stroke(easy)
    even: strong 85/90%

    2 X (5 X 100)
    #1: IM 1:45
    #2: Fly 2:00
    #3: Back 1:45
    #4: Breast 2:15
    #5: Free 1:45

    2 X 250 3:45##last 50 fast
    2 X 150 2:15##last 50 fast
    4 X 50 1:00##strong
    4 X 50 1:00##warm down--easy

    4700Y
    Categories
    Swim Workouts
  4. Totally stuffed up but when I swim I CAN BREATH!

    by , March 5th, 2015 at 08:31 AM (Mixing it up this year)
    My head clears up in the pool but the lungs take a little longer, usually about a half hour to adjust.

    500 free
    500 free kick w/zoomers
    5x100@2:00 free w/snorkel
    500 back kick w/zoomers
    5x100@1:30 free w/paddles & bouy holding 1:25's
    3x100@:10 RI free EZ
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  5. Week 127 - Wednesday

    by , March 4th, 2015 at 09:44 PM (After a long rest)
    I had a better night of sleep last night but felt hideous in the pool. I dont seem to have another gear at the moment when I try to go fast. I suspect I am just tired.

    Warm up
    400 free snorkel
    6x50 catchup on :45

    Main sets
    6x100 IM on 1:30
    16x50 free on :50 at 200 race pace
    200 breathing 3/5
    6x50 on bungee chord

    Warm down
    200 easy

    I felt stiff and sore in the warm up and tried easing into the 6x100 IMs but struggled from the get go to find any easy rhythm. I held 1:12s on the IMs but just felt bad. On the race pace 50s I can typically hit 26/27 pretty comfortably on the first 6 or 7 before having to dig deeper to make the set. Today I had to work hard right from the get go to hold 27s on the race pace 50s. The bungee chord work was fun and after getting snagged in the chord on the first one got on top of the water and felt a little better on the remaining 5.

    After practice I sat down with Tom and we discussed my Nationals taper. We start backing off in about 4 weeks and I will be doing the same taper I did last fall for SPMS.
    Categories
    Swim Workouts
  6. Workout 03/04/15: morning

    by , March 4th, 2015 at 07:06 PM (Maple Syrup with a Side of Chlorine)
    Busy day off today, which I was happy to start off with a swim ...

    200 Free/200 Back/200 IM drill
    2 x (50 kick, 100 pull, 150 with AP)
    1 x Noah's Ark with snorkel
    100 easy
    4 x 50 (25 easy, 25 fast IMO)
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)
    --------------------------------

    After running some errands I went to give blood after lunch, and opted to do the double red cell donation for the first time. A neat procedure where I will donate every 112 days and that had me hooked up to this machine for a while ...
    Categories
    Swim Workouts
  7. 3|4|15 LCM

    Today is a beautiful day, the swim felt great. Finally over my crud, took 15 days to get here. Even better, right quadriceps, right bicep, lower back and left ear all seem much better!

    Now I'm off on a positive 2015 start and am ready to do what's needed to achieve a sub 28 free goal, furthermore achieve a 100 LCM free basetime.

    I seem to retain a more concise feel for the water when I swim no more than 3 - 4 times a week (or < 9000m a week). Perhaps it's because the only garbage I swim is doing drills. I recall how lousy my stroke felt last year at this time while logging 15000m a wk

    1km drills, 200 without fins

    • 4 x 50 free with fins on 3:00
    • snorkel - 29
    • breathed to the right - 29
    • breathed to the left - 28
    • snorkel - 28


    10 x 25.6 (12.8m area) on 1:00 free, dive from side, hypoxic - 14's

    8 x 25.6 (12.8m area) on 2:00 free, dive from side, hypoxic - little faster
    • 1 - grab start
    • 2 - relay start
    • 3 - one legged start, standing on right leg
    • 4 - one legged start, standing on left leg
    • 5 - relay start
    • 6 - relay start with fins!
    • 7 - relay start AFAP with fins - 10 high (with bad turn)
    • 8 - relay start AFAP - 12 high's


    4 x 50 flutter kick on 1:30

    2 x 50 on 1:00 easy free with fins (but with quick breakouts)

    Updated March 5th, 2015 at 01:07 PM by __steve__

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  8. Wed., March 4

    by , March 4th, 2015 at 04:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    10 x 25 SDK to 25m then cruise w/fins @ :30
    100 EZ

    10 x 25 burst SDK + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- some from push, some from blocks
    50 EZ

    6 x 25, odds = fly
    -- was thinking about doing 30 x 25 alternating fly & EZ, but was too tired to do fly
    50 EZ

    2 x broken 75 AFAP + 125 EZ
    -- :10 rest @ each 25
    -- was dead after two of these

    10 x 25 back w/fins @ 100 pace @ :40
    100 EZ

    4 x 50 free w/paddles
    50 EZ

    Total: 3350



    ~~~~~~~~~~~~~~~~

    I took yesterday off and went to the dr and sat on the coach. I do indeed have a sinus infection. I started antibiotics, but those don't always work. And still pretty tired and headachy. I might have done too much today. The combo of resting for Auburn + Paris + being sick means I have zilch sprint endurance at the moment and little chance of developing any before my spring meets. I will probably just concentrate on 50 work and fake a few 100s.

    Updated March 5th, 2015 at 11:15 AM by The Fortress

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 03/05/2015

    by , March 4th, 2015 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 50 1:00 :50
    1 X 150 2:30 2:15
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.
    Descend all sets of 4 X 50 1-4

    1 X 500 kick

    1 X 150 2:30
    1 x 100 @ 85/90% 2:30
    Four rounds

    3 X 50 1:10
    1 x 100 @ 100% 2:00
    3 X 50 1:10
    1 x 50 @ 100% 1:30
    3 X 50 1:10
    1 X 50 @ 100% 1:30
    4 x 50 warm down 1:00
    All 50's on 1:10 are easy

    3950Y
    Categories
    Swim Workouts
  10. Wed - March 4, 2015

    by , March 4th, 2015 at 10:47 AM (Trying to Train Smarter, Not Just Harder)
    Had a visitor from a neighboring pool this morning - apparently they are turning his pool into a saline pool (yuk). He 'bout killed me off. I told him I wanted to get back to doing my 100's (LCM) on the 1:30 interval & he took me at my word! I guess he didn't hear that I was trying to get back to that point!

    600 back/free
    2 x 300 pull, first one no paddles
    3 x 200 kick w/zoomers
    200 easy
    200 free @ 3:00, 2 x 100 @ 1:30, 2 x 50 @ :45
    400 IM with zoomers, followed by 100 IM
    100 easy
    50 easy
    2 x 200 pull @ 3:00
    4 x 100 pull @ 1:30
    4 x 50 pull @ :50
    50 easy
    100 breast/free
    Categories
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  11. Head colds...I hate them

    by , March 4th, 2015 at 08:19 AM (Mixing it up this year)
    So hard to breath today. I had resigned myself to an easy workout but it wasn't to be.

    500 free
    500 free kick w/zoomers

    3x thru
    5x100@1:30 free w/paddles & bouy
    200 back EZ
    Round 1 went 1:28, 1:25, 1:25, 1:25, 1:26
    Round 2 went 1:23, 1:22, 1:23, 1:22, 1:21
    Round 3 went 1:20, 1:20, 1:20, 1:20, 1:20

    200 free kick w/zoomers

    Total 3300 yards
    Categories
    Swim Workouts
  12. Week 127 - Tuesday

    by , March 3rd, 2015 at 09:32 PM (After a long rest)
    I am still not feeling back to normal after last Thursday night Friday morning flight delay. Despite being tired I had a rough night last night waking up several times. Today was a weight workout with an easy swim and after getting warmed up I felt ok.

    Weights

    10 mins on vasa swim bench, done as 90 seconds on 30 seconds off.
    3x(5mins of abs - flutter kick, oblique crunches, leg extension, one arm one leg planks, flutter kick with 45 seconds of exercise and 15 second transition) with 1 min between rounds
    3x(leg press, leg extension, lunges, leg curls, lower back extension) with 10 reps per round at 80%, max, fail, level of effort

    swimming
    400 free with snorkel
    6x50 catchup on :45
    6x100 free on 1:30
    4x100 kick on 1:45
    300 easy
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 03/04/2015

    by , March 3rd, 2015 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 free 1:30
    4 X 50 kick 1:15
    4 X 100 IM 1:45
    4 X 50 kick 1:15
    4 x 200 free 3:00
    4 X 50 kick 1:15
    4 X 200 IM 3:30
    4 X 50 kick 1:15
    4 X 50 warm down 1:00

    4800Y
    Categories
    Swim Workouts
  14. Another day of Sleep Swimming

    by , March 3rd, 2015 at 08:32 AM (Mixing it up this year)
    I just couldn't wake up this morning so I did sleep swimming for most of practice. Even the 400 IM's.

    500 free
    500 free kick w/zoomers
    2x400@9:00 IM in 7:22 and 7:03
    500 free kick w/zoomers
    3x200@3:15 free w/paddles, bouy & snorkel holding 3:00
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  15. cold water, continuous swim...

    by , March 3rd, 2015 at 12:11 AM (Alex's swim journal)
    Yesterday at the YMCA I noticed the heat was off in the pool, which didn't bother me so much because the temp was still probably around 75-78... just about perfect really. Today the temp was much colder. If air temp was around 70, the water had to be in the 60s. OK, maybe low 70s, but it was painful getting in in that dark natatorium (amazing how much warmer 70 feels when you're headed into a sunny outdoor pool!). The age-group kids finishing up their practice as I was starting were complaining about it, so I knew the first few laps were going to be on the chilly side and that I'd better keep moving if I wanted to retain my body heat. I had planned a bunch of drill anyway, so I just did everything continuously.

    3500 SCY/65 mins

    5 x thru
    --200 free
    --200 back
    --100 kick w/ board
    --200 pull w/ buoy

    My kick is feeling stronger and my back stroke is pretty relaxed. Overall I feel a lot stronger now than I did even at the beginning of last week. I'm pretty psyched about getting through 3500 in only 65 minutes even though 500 was kick (no fins) and 1000 was backstroke.
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  16. 3|2|15 LCM

    LCM

    1200 warmup with fins
    4 x 50 fr with fins on 3:00 (29's)
    2 x 50 fr with fins on 1:30 as 15M fast / 35M easy


    weights yesterday:


    • 40/10/4 deadlifts with 135/185/235lb (on smith rack)
    • 25 DB snatches with 35's
    • stiff leg deadlifts


    Legs started to fade quickly during the swim. I am exhausted today, plan to just stretch this evening.
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  17. Sun-Mon, March 1-2

    by , March 2nd, 2015 at 03:53 PM (The FAF AFAP Digest)
    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 80 x 3 x 8
    rear delt flys, 60 x 3-4 x 8
    skull crusher + straight leg raise combo, 40 x 3 x 12
    cable twist w/yoga ball, 30 x 3 x 8 each side
    saxon side bends w/plate, 3 x 15
    kneeling ab crunches, 140 x 3 x 12
    straight arm dips, 75 x 3 x 25
    hip abductors, 110 x 4 x 5
    ?? something else, can't remember

    Too tired to go to yoga.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly

    Main sets:

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on belly
    100 EZ

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on back
    100 EZ

    8 x 50 free w/paddles @ 200 pace @ 1:00
    100 EZ

    8 x 50 back w/paddles & fins @ 1:00
    150 EZ

    Total: 3450


    ~~~~~~~~~~~~~~~~~~~~~

    I am not feeling so hot. Last week, I was very tired and headachy, and I attributed it to sleep deprivation and jet lag. But I seemed to get worse over the weekend, even with Saturday off. I am just really dragging, and didn't do anything fast today. It occurred to me today that it might be a sinus infection as I've been congested for some weeks. If this relentless headache isn't gone tomorrow am, I am taking myself to the doctor. I would go tonight, but I have to drag myself back to the pool to coach. The timing for this is very poor as this is a key training time for my upcoming meets.
  18. Sarasota Y Sharks Masters 5:30 AM Workout 03/03/2015

    by , March 2nd, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    8 X 25 sprint kick :45

    10 X 100 2:00
    #1: easy
    #2-10: 50 fast + great turn and breakout/50 easy

    6 X 200 2:40 or 3:00--Pull
    #1-5: negative split
    #6: swim down

    4700Y
    Categories
    Swim Workouts
  19. Workout 03/02/15: morning

    by , March 2nd, 2015 at 10:33 AM (Maple Syrup with a Side of Chlorine)
    After church yesterday I went to the nursing home for the service there, then stayed home for the night. There was a concert a couple of towns east from me, but the snow made a return and I decided to stay put. I was able to catch up on some reading for class, and get in two shoveling before hitting the pool this morning for an easy swim.

    200 free/200 back/200 im drill
    600 Shark Swim
    100 easy and out
    (Solo/Rec/1300 yds/25 min)

    I will miss town meeting day today sure to work, but will hit the voting polls tomorrow morning before work.
    Categories
    Swim Workouts
  20. Week 127 - Monday

    by , March 2nd, 2015 at 09:36 AM (After a long rest)
    I had a fun weekend watching my daughter swim at her meet. Unfortunately as an 11 year old she is still some way off her 11/12 TAGS. Times but had a great season despite all her challenges and get 4 more best times this weekend. I even managed to get a nap yesterday afternoon.

    This morning was a longer distance aerobic workout and it was tough. I did not have my mojo today and everything took more effort than normal. I suspect the last week of strange schedules and weather related delays played into how I felt today. Fingers crossed this week will be more normal.

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

    Main sets
    10x300 pull with paddles on 3:30
    12x75 back kick with fins on 1:05
    10x50 two turn 50s focusing on tight turns on 1min

    Warm down
    100 easy

    I started out at 3:10 on the 300s and descended to 3:06 by the last round but this felt quite tough today as opposed to hitting a rhythm and feeling good throughout as I have done before. I worked the kick set pretty hard and was coming in on :43s. The two turn 50s I was pleased with my turns and actually felt good going over tight.

    7 weeks til Nationals! Hard to believe it's March already.
    Categories
    Swim Workouts
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