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  1. Workout 12/12/12:

    by , December 12th, 2012 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    Back to the pool after the meet this weekend - a nice recovery spin in the water.

    12 x 100 with snorkel
    - 2 FR, 2 IM drill, 2 free w/u
    - 2 pull w/ buoy, 2 agility paddle, 2 Dolphin Dives in the Shallows

    12 x 50 on 1:00 with agility paddles
    - 2 each IMO
    - 2 free
    - 2 back

    12 x 50, done as three sets of:
    - 2 x 50 kick on 1:00
    - 2 x 50 swim (no stop) on 1:30
    -- Did Fr/BK/IM by round (100 IM = 1:09 low)

    (Solo/Rec/2400 yds/40 min)

    Work has been a zoo the past two days with little help, and me working regular twelve hour shifts, but no lunch break and an extra hour each night to try to clean up. We should get back to full staff by next week, but I am pooped (especially coming off a weekend of racing).

    Felt good to get into the water. Notice that I added some new toys to my swim bag. My buddy John from Maine sent me a pair as an early - thanks so much, John I was nervous about using them at first, being strapless and all, but I have been really working the EVF over the past year and the paddles stayed on even with stroke work. I notice some issues with the end of the pull in my stroke, so they will be beneficial in fixing these.

    Other random things:

    - Finalizing a duel meet with the local USAS team in a couple of weeks. Lots of swimmers on our masters team have never competed, and since our practice times are back to back on Saturdays we are going to take on the little ones. Should be a fun way to "experience" a meet for some of the newer adult swimmers.

    - BU news: I was able to tie for 8th place in the men's high-point standings with Son from Maine (if James hadn't of convinced me to skip the 2fly, I could have potentially moved up to 5th ). I also passed the 250 mile mark/goal for the GTD
    Congratulations! You have achieved your goal for Go The Distance 2012
    My goal pace: 237.67 miles required as of today to reach my goal by the end of the event
    My actual current pace: 252.64 miles as of today
    - My eye sockets hurt from the "racing" optical goggles I wore over the weekend - my usual training pair provides much wider coverage and less pressure. Happy to change back to them, and might ditch the racers.

    - Here is another picture from BU: my ginormous son Preston (aka: I'm never going to cut my bangs again), wife Lena, funny looking RX, and aunt Pat on the end:

    Updated December 12th, 2012 at 11:14 PM by rxleakem

    Swim Workouts
  2. Wed. December 12th - Another Day of Just Swim Through It

    Arms felt dead again today, plus I was swimming against the wall. Went to back and paddles early to pick up my pace. Felt better later in the workout and my 100 backs on 1:30 were pretty decent. Felt some straining in my upper arms on free - it wasn't there in back. Maybe I've over swam free (and possibly fly) a little and need to rest and balance my work better.

    Swam on my own at first since the main group was doing some odd sets. Later I did a few sets with Peter and Dave M.

    10x100 Free on 1:40
    10x100 Back with paddles on 1:35
    200 Kick
    3x200 Free w/paddles on 3:00
    200 Kick
    3x100 Free on 1:30
    10x100 on 1:30 Alt. Free/Back with paddles (all at 1:20)
    400 Back w/paddles - 5:50
    200 Kick
    4x50 IM order

    5100 yards
    103 minutes
  3. Wed., Dec. 12

    by , December 12th, 2012 at 09:06 PM (The FAF AFAP Digest)

    RC ex
    leg press, 190 x 3 x 25
    super pullover, 50 x 1 x 25, 60 x 2 x 25
    total ab machine, 80 x 3 x 20
    good mornings, 55 x 3 x 15
    russian twists w/plate on incline bench, 3 x 25
    captains chair leg raises, 3 x 15
    long arm crunches, 3 x 50


    PRP on my elbow yesterday hurt like a mofo. Kept me awake off and on most of the night too. The next time I go in, prolly after the Jan. 20 meet, I will have a slightly different, newer procedure. Next time, they'll draw the blood the day before, break down the platelets, and use only the "good" bits when they re-inject the platelets the following day. Injecting the platelets immediately means some of them will be useless. Hopefully, I'll be able to swim tomorrow. I was thinking of going to the Mason practice with Teen Fort.

    Couldn't get much else done today because I was being jolly and gifty.
  4. Wednesday 12/12/12

    Wednesday 12/12

    AM and PM SCY

    AM swim:

    500 (200 4/6/2 turns/50 side kick)
    500 pull w/ buoy + strapless paddles + snorkel

    3x (25s and 100s were STRK I.M. order by round)
    4x25 @ :35 kick
    2x100 @ 1:45 50 drill/50 build
    2x200 @ 3:00 I.M. 1 AE/1 FAST

    100 EZ

    Total: 3200

    PM swim:

    500 warm-up I.M.
    1 @ 1:40 k/sw/dr/bld
    1 @ 1:30 I.M. D1-4

    4x300 @ 3:45 pull w/ buoy + paddles + snorkel
    1-2 N.S.
    3-4 Descend

    2x200 @ 2:20 STRONG

    100 EZ

    Total: 3000
    Swim Workouts
  5. Tuesday 12/11/12

    Tuesday 12/11

    AM only Crossfit

    Only had time for a quick workout at Crossfit today:

    Strength training:

    Back Squat w/ 45 lb bar only (form work)

    EMOM (every minute on the minute):
    1, 2, 3, 4, ... pull-ups

    I made it to 12 and stopped because I have a meet this weekend.
    Swim Workouts
  6. Week 10 - IM

    by , December 12th, 2012 at 08:51 PM (After a long rest)
    This one like last week was tough. When I swam in my former life fly was not my best or worst stroke. Right now I am struggling with going further than 50 fly straight. At the end of this workout the first 25 of my 200 IM was easy, but really struggled after the turn. Both straight breast and the breast on the IM felt strong. I can tell I am not an IM swimmer.

    Warm up
    8x100 kick with fins on 1.30

    Main set
    10x50 fly/free on 50
    5x100 back on 1.30
    2x200 breast on 3.30
    5x200 IM on 3.00

    Warm down
    100 easy

    Total 4000

    Updated December 14th, 2012 at 07:31 PM by StewartACarroll

    Swim Workouts
  7. 12/12/12

    by , December 12th, 2012 at 06:49 PM (Blog)
    500m warm-up [8:20]

    Flutter kick (boardless, snorkel)
    20x25m on 1:00 [0:23-0:24]

    30 minutes

    Swim was at lunch and lifted weights after work. I noticed the red cross blood donation setup in the basketball couet.. Haven't donated since 1989 (in basic training) and decided "Why not" since I don't have any meets coming up.

    One pint in 6:22

    Updated December 12th, 2012 at 09:28 PM by __steve__

  8. One month out

    by , December 12th, 2012 at 06:37 PM (slick's shoulder surgery blog)
    Today it has been exactly one month since my surgery, and this week has thankfully been much better compared to last. After attempting to adjust back to normal life last week, I got a bit overwhelmed and that resulted in a low-grade fever and slight sickness. But luckily it only lasted a day or two and I was able to sleep it off. I attempted to work a full week last week but only ended up working 27 hoursÖoh well. Since then I think Iíve finally adjusted as my sleeping seems to have returned to normal patterns and my energy level is much improved. I think Iíll actually make it through this week, and will be able to get in a few light cardio sessions at the gym as well. I havenít had proper cardio exercise in a MONTH now so itís definitely time to start building back up!

    Because of last week I didnít think Iíd see much improvement with my range of movement at PT, but I did still manage to make some progress. This week Iím at 145 degrees forward flexation (last week 138) and external rotation is at 35 degrees (last week 30). My PT wants me to ease up a bit on the forward flexation, since now Iím above where I should be (Iím like 10-15 degrees away from a decent streamline position ), but I still need to keep working on the external rotation. This week I get to add bicep and tricep exercises using light weights, and I also get to start weaning myself off the shoulder brace! I can have it off while at home and at work, but I should keep wearing it whilst coming/going and when Iím out and about in public places. Honestly though, Iíve been weaning myself off for a while now alreadyÖ..shhhhh. But mostly looking forward to not having to sleep in the damn thing.

    Another milestone is that I can *finally* get my elbow high enough to tie my hair back and get my contact lenses in with ease. Victory!!! Ö.lol.

    Iím also starting to get excited because 2 weeks from now Iíll hopefully get clearance from my PT to get back to the pool and start kicking!! Iím hoping Santa will bring me some new fins and socks for Xmas And then I will laugh at my teammates as they are tortured by holiday training while Iím fluttering around like a 6yr oldÖ.mwahahha! (Of course, we both will silently acknowledge that we would rather not be in my positionÖ.maybe lol).

    Updated December 29th, 2012 at 05:54 PM by swimslick

  9. Wednesday, December 12, 2012

    by , December 12th, 2012 at 04:55 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy with humidity at 68%

    Today is... 12/12/2012!

    Warm up
    300 FR

    *Set 1*
    4(100 Scull, 200 FR Swim) Desc 1-4
    3(200 Scull, 500 FR Swim) Desc 1-3

    *Set 2*
    2000 FR/with fins (Slim Fins S) as;
    100 kick/100 swim (timed)
    1. 1:00
    2. :59
    3. :59
    4. :58
    5. :58
    6. :59
    7. :58
    8. :58
    9. :58
    10. :57

    Warm down:
    300 EZ FR/BK Swim

    • I slept well last night, now I only feel moderately tired with some soreness from dryland work. Gradually the dryland program has been increased over the last several weeks to the point of about 75% of the work I was doing last May. I will maintain for now and include some additional recovery rest in preparation for moving up to the next dryland level.
    • Set 1 - Scull drills help me to keep the high elbow position in FR swimming. I timed the 4th 200 FR Swim at 2:11, and 3rd 500 at 5:46.
    • Set 2 - I wanted to swim controlled smooth freestyle with consistent EVF technique and steady rotation. Using the fins, I wanted to be under 1:00 for all the 100 swims. In the first 100 swim I missed a shallow end flip turn, which only occurs in the diving well pool for some reason, but not the LCM pool. There were no breaks in the entire set, as I went from kick to swim continuously just taking a moment to peek at the clock for the time check. Thinking it would only be moderately hard, I was gasping most of the way, particularly the first 25 kick after each strong 100 FR swim.

    Updated December 12th, 2012 at 06:20 PM by fdtotten

    Swim Workouts
  10. back in the groove...

    by , December 12th, 2012 at 04:33 PM (Alex's swim journal)
    I took Monday off of swimming because the schedule was pretty crowded and I figured I'd have more time on Tuesday to get in a good workout. It didn't bother me much at the time--missing Monday, I mean--I had not missed a day of swimming in almost two weeks, but yesterday I didn't have as much time as I thought (it's finals week after all and the grading has been piling up) and what I did swim felt very sluggish: 2K at glacial pace.

    Today, I also ran out of time and had to abbreviate my swim, only 2500 in 47 minutes, but I felt better about the quality of the swimming. Here's what I did:

    500 mixed stroke warm-up (fr,br,bk,br,fr)
    10 x 50 on 1:00 (25s hard, cruise after the turn; :41-:44)
    100 breast (2:00, followed by :45 rest)
    1000 in 16:17*
    300 fr cool-down in 5:00

    *4 x thru: 200 hard/50 EZ (200s in 3:03, 3:03, 3:08, 3:07)
    [revision, 12/18: re-reading this now and thinking about a similar workout for tomorrow, but notice this is only 2400 SCY in 44:00, I think I'm missing an extra 100 bk in the cool-down... that usually adds another 2.5 minutes to the workout]

    In addition to the hard 200s, a lactate threshold workout, I was happy to get in a little sprint work with the hard 25s. I paused at the wall to peek at the pace clock at 25 yards for my last two reps in that set and noticed :17. That's just absolutely smoking' for this slow twitch guy. But I think I'm so slow-mo that I really should be doing more of this kind of stuff to improve my pace for those longer distances I like to swim. At the very least it made the faster 200s seem more in control.

    Later on, maybe tonight if I get a chance, I'll have to write about some of the things I learned from the SCM meet last weekend. I checked my splits for the 1500M and looked at some video Scotty's daughter took of my 200... and there are definitely some things I'd like to do to improve!

    Last night I was distracted by TCM's screening of "The Good, the Bad, and the Ugly"... what a classic! I'm going to have to get that soundtrack.

    "Blondie" (Eastwood's character) to Tuco (Eli Wallach): "There a two kinds of people in the world... those with loaded guns, and those who dig."

    Updated December 18th, 2012 at 04:36 PM by mcnair

  11. Sarasota Y Sharks Masters 5:30 AM Workout -12/13/20122

    by , December 12th, 2012 at 04:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    2 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 2:30
    4 X 50 kick 1:10
    8 X 25 sprint kick :40
    1 X 100 swim

    4 X 100 1:45
    4 X 75 1:15
    4 X 50 1:00
    4 X 25 sprint :40
    Choice. on 100's, 75's and 50's #4 swim @100%.

    1 X 300 4:15
    1 X 200 2:50
    4 X 100 1:20
    1 X 200 2:40
    1 X 300 -
    Pull freestyle

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Reset 12/12/12

    by , December 12th, 2012 at 12:56 PM (The Labours of SwimStud)
    So I started over with training today. I still have some way to go with my knee and getting all the swelling down and strength back.
    I opted to go light on HIT work and put in a good base building set.

    Warm Up
    400 FR
    4 x 50 UW(max distance) SDK w/fins 1:30
    2 x 50 EZ
    4 x 25 Burst n Cruz 1:15
    1 x 50
    4 x 25 BR Kick easy/moderate...want to be cautious but still do the motion.
    1 x 50

    6 x 200 FR 3:30
    200 EZ
    150 EZ/50 Fast
    100 EZ/100 Fast
    50 EZ/150 Fast
    200 Fast
    200 EZ
    I did these from 3:00 down to 2:45..focus on trying to remain long and smooth with speed that I can maintain.

    HIT Set- 4 times through
    2 x 50 K Moderate 1:30
    :30 Moderate/Fast VK
    25 Fast (100 Pace) :10R, 75 Smooth.
    Rest to next top with at least :20R
    I was doing this on about 5mins per set. Some HIT purists might want more rest which is fine...I felt I was replicating the end of a 100 with this...fatiguing the legs and system then going into as hard 25. The VK really help get the kick together and I felt powerfully connected to the water with my kick on the fast 25, and my 2 x 50's got faster without exerting greater effort.

    4 x 50 EZ (snuck in a little BR)

    Updated December 12th, 2012 at 01:16 PM by SwimStud

  13. 12.12.12 - Wednesday workout

    by , December 12th, 2012 at 10:52 AM (Pete's swim blog)
    Swam w/ Aundrey, Roger, Dave, Dave, Dave and Ray. Feeling worn down after two fairly big workouts. Had to gut my way through this one. First set was a somewhat poor effort but I picked up some on the kick sets.


    700 Warm up

    100 IM - 1:40, 75 IM - 1:40 (Fly/bk/br)
    100 IM - 1:35, 75 IM - 1:35 (Fly/bk/br)
    100 IM - 1:30, 75 IM - 1:30 (Fly/bk/br)
    100 IM - 1:25, 75 IM - 1:25 (Fly/bk/br)
    100 IM - 1:20, 75 IM - 1:20 (Fly/bk/br) <- failed... drop 25
    75 IM - 1:15, 50 stroke - 1:15
    75 IM - 1:10, 50 stroke - 1:10
    75 IM - 1:05, 50 stroke - 1:05
    75 IM - 1:00, 50 stroke - 1:00 <-took a small break to get back on the right interval
    75 IM - :55, 50 stroke - :55 <- failed... drop 25
    50 bk - :50, 25 stroke - :50
    50 br - :45, 25 stroke - :45
    50 fly - :40, 25 stroke - :40
    50 fly - :35, 25 stroke - :35
    50 fly - :30, 25 stroke - :30 <- failed... drop 25
    25 fly - :25, rest :25
    25 fly - :20, rest :20
    25 free - :15, rest :15
    25 free - :10, rest :10 <- failed... the end
    25 easy

    50 fly - :50, 50 kick fly - :50
    50 bk - :50, 50 kick bk - :50
    50 br - :50, 50 kick br - :50
    50 fr - :50, 50 kick fr - :50
    4 x 50 kick - :50 IM Order
    50 Easy

    4 x 100 - 1:30 50 stroke/50 kick, IM Order
    This quickly turned into a 400 IM done as 50 stroke/50 kick. Made 6:05.

    5 x 100 bk pull - 1:30, descend (1:28->1:20)
    5 x 100 free pull - 1:30, descend (1:13->1:00)

    400 IM (50 stroke/50 kick) timed - 6:03

    200 Cool down

    (5350 Total)
    Swim Workouts
  14. Kick, Kick, Kick it up with NO FINS!

    by , December 12th, 2012 at 10:09 AM (Mixing it up this year)
    Today I decided to kick but with no fins at all. My focus for the day was legs and kicking.

    500 free
    200 breast kick
    200 free kick
    100 breast kick
    100 free kick
    50 breast kick
    50 free kick

    8x25@:05RI torque drill
    8x25@:05RI breast pull w/paddles and flutter kick
    200 free w/paddles maintain a 6 beat kick
    200 free w/paddle on right hand 4 kicks on the paddle hand
    200 free w/paddle on left hand 4 kicks on the paddle hand
    300 free maintain a 6 beat kick

    total 2500 yards
  15. Back into the "routine"!

    by , December 12th, 2012 at 12:36 AM (Chowmi's Blog)
    Well, I am happy to report I am on target to average 2 workouts a week. Strategically, I try to go on Tues/Thurs which are IM/stroke day.

    My freestyle is feeling pretty good. I have slight twinges on the turns, but no sharp stabbing pains. Back and breast feel pretty good as well. It's a bit of a surprise, but fly is where I feel my wounds the most. Partly from the continuous motion, my guts aren't sure which incision to spill out of - bellybutton is the frontrunner but the upper middle chest one is a contender as well. Guess I better just swim faster and get to the wall sooner!

    I had some really good times the first 2 days back - maybe because I was actually rested, if not in fine-tuned shape! I did a broken 50 to a set of 125's (about 4 min interal or so). 25 5 sec 25 and descended 33 to 30 flat, so I would say my theoretical speed is intact. I think i'll add that to my standard vocabulary - theoretical speed. Not to be confused with one-step-away from speed. I give myself one year grace period to cite the gallbladder episode.

    And now, onto other interesting updates!

    1. Claire took it upon herself to get her grade changed!!!! She was completely miffed when her 2nd report card did not show the grade change. So before the end of the day, she went to the principal and vice-principal all by herself and asked them to change it. They said they would and to check back with them. I was quite amazed but really glad she didn't need help from me. Her teacher has been out sick for the last 8 weeks! I guess changing a kid's grade from an 88 to a 93 is pretty low on the totem pole if you are that sick! It is indeed changed in the official records. Hooray for Claire!

    2. Almost done xmas shopping! Thank god for amazon, zappos, and frontier airline gift certificates. What else to get the man of the house!!

    3. Check out these cool swimming t-shirts! I got one for my kids' swim coach.