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  1. Wed., Jan. 14

    by , January 14th, 2015 at 07:49 PM (The FAF AFAP Digest)

    rehab ex
    deadlift, 75 x 4 x 8
    face pulls, indeterminate weight (#5) x 3 x 25
    seated leg curls, 90 x 4 x 8
    back extensions, 150 x 4 x 8
    plate loaded rows, 80 x 4 x 8
    altitude drops, 10
    extreme angle iso squat, 2:30
    ab work: streamline crunches, med ball crunches, yoga ball roll outs

    Stretching, 15 min


    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 100 DPS back w/fins & paddles, focus on technique @ 2:00
    100 EZ
    4 x 100 DPS free w/fins & paddles, focus on technique @ 1:50
    100 EZ
    4 x 50 breast w/fins & paddles @ 1:15
    50 EZ
    3 x (25 shooter + 25 breast kick on back)
    50 EZ

    Total: 2200


    I decided to lift at Pitt today. This was a good call because then I could get in an EZ technique type swim afterward.

    I was very excited to hear that the Albatross meet will be held on March 21, so I will rest some for that. I will either swim 50 back/50 breast, 50 fly or 50 back/100 back/50 fly. Those are the lineups I've swum the last 8 years. And, since they never change the order of events, I won't either! Note to Jazz: 50 free is out because it is 10 minutes after 50 fly.

    Mr. Fort and I were pondering the fate of aging for masters athletes last night. The go to trainer here in Pitt says that the 50s is the decade where athletic performance declines the most and injuries are most likely to rear their ugly head. We have certainly had the most injuries then. In the last four years, I've had a labral tear, elbow tear and RC tear. Mr. Fort has had quite a few injuries too. One of mine was sheer stupidity, but the others were probably age and fragile shoulders.
  2. Sarasota Y Sharks Masters 5:30 AM Workout 01/15/2015

    by , January 14th, 2015 at 11:27 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Until further notice we will be swimming LCM on M-W-F and SCY on T-T

    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 fast :45 #4 on 1:15
    Four rounds, 1 round of each stroke IM order.

    16 X 100 pull
    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Great set today, one of my favorites

    by , January 14th, 2015 at 07:18 AM (Mixing it up this year)
    This is a great one for distance work.

    500 free
    500 free kick w/zoomers
    15x100 free w/paddles & bouy
    #1-5@1:35 holding 1:23's
    #6-9@1:30 went 1:20, 1:20, 1:21, 1:21
    #10-12@1:25 holding 1:20's
    #13-14@1:20 went 1:18, 1:20
    #15@1:15 went 1:21 can't do this last one any more
    5x100@2:00 free EZ w/snorkle

    Total 3000 yards
    Swim Workouts
  4. Workout 01/13/15: noon and evening

    by , January 13th, 2015 at 10:03 PM (Maple Syrup with a Side of Chlorine)
    I have been dealing with the onset of a head cold and skipped swimming on Sunday and Monday in order to get some rest. There is a high school swim meet today at the pool, so I decided to get in a quick swim at lunchtime in case the evening was cut too short.

    200 free/200 back/200 IM drill
    500 Noah's Ark with AP
    100 kick/200 Pull/50 kick
    (Solo/Rec/1450 yds/30 min)
    Went out to lunch with my daughter to the Blue Benn Diner and we enjoyed some great food and conversation. I had the Ratatouille Omlete and cinnamon-raisin toast - delicious! Emma also singed up to audit a class at the Bible College here in town for the spring semester on Thursday nights: she is taking Revelation and I will be taking New Testament II. Tonight ...

    100 easy free
    3 x
    25 kick/25 fly/25 pull, :10sr
    25 kick/75 swim/25 pull, :10sr
    50 kick/50 choice, regroup
    (Masters/Rec/1000 yds/45 min)
    Rather an easy workout since we were unsure of the timing of practice. Greg and Rachel were there and did a longer warmup. I was playing around with the GoPro in order to test different taping angles. I would welcome any suggestions for mounting or positioning of the device in order to get good shots for stroke feedback. I am think that a pole mount would be beneficial for close-up above and below water shots.

    It was a cold walk home and I could tell by the way that the porch creaked that it was below zero. Current temp = -2 (the high today was around 13. At least the sun was out, highlighting the frosted white peaks of the mountains surrounding town against the beautiful blue sky.

    Updated January 14th, 2015 at 11:20 PM by rxleakem

    Swim Workouts
  5. Week 120 - Tuesday

    by , January 13th, 2015 at 08:50 PM (After a long rest)
    I was congested last night and could not stop coughing so took an alkaseltzer nighttime decongestant. I slept like a baby and don't think I moved at all during the night. This morning I felt pretty good and I enjoyed my weights and recovery swim.

    10 mins vasa swim trainer
    3x(leg press, leg extension, lunges, squats, leg curls) 10,8,6 reps by round with increasing weight, 80%, max, fail
    10 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    400 free with snorkel
    6x50 catchup on :45
    6x100 free on 1:30
    200 easy

    I worked my legs pretty hard today and I am very sore.
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 01/14/2015

    by , January 13th, 2015 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    1 X 50 fast 1:15
    Two rounds

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 easy 1:15
    1 X 100 build 2:00
    1 X 100 fast 2:30
    Four rounds

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    Descend 200's 1-3
    Descend 100's by round (each round of 3 faster)

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Monday, Jan 12

    by , January 13th, 2015 at 11:24 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 rounds:
    8 x 25 @ 100 pace @ :45 + 150 EZ
    R1 = back (15 lows)
    R2 = breast (17 high-18, 17 is a bit too fast)
    R3 = free (14s)
    R4 = fly w/fins (11high-12)

    5 x 50 DPS free w/paddles @ 1:00
    100 EZ

    Total: 2950


    This was my 7th workout in a row, and I was tired after the sets of race pace 25s. I'm taking the day off today and getting a long overdue massage.
    Swim Workouts
  8. Fly day today

    by , January 13th, 2015 at 07:28 AM (Mixing it up this year)
    Needed another easy day I thought.

    500 free
    500 free kick w/zoomers
    200 torque drill w/snorkle, paddles & bouy
    200 angel arm fly w/snorkle
    8x25 @:10RI fly kick w/board under water
    200 1 arm fly alternate rt/lt
    200 fly for time 2:29
    3x100 free easy
    200 free kick w/zoomers EZ

    Total 2500 yards
    Swim Workouts
  9. 1|12|15 LCM

    by , January 12th, 2015 at 02:18 PM (Blog)
    1000 warmup with drills

    9 x 100 free on 2:00, as, 50 fast / 50 recovery, with fins and snorkel
    • fasts were 30, 29, 29, 29, 30, 30, 30, 30, 30

    Warmdown - 50 easy, 50 backwards free

    Arms started locking up on last few meters of last few 50s but managed to keep it together

    Updated January 12th, 2015 at 04:49 PM by __steve__

  10. Sarasota Y Sharks Masters 5:30 AM Workout 01/13/2015

    by , January 12th, 2015 at 01:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    4 X (8 X 50
    Round 1: kick 1:15
    Round 2: free :50
    Round 3: stroke--2 of each-- 1:15
    Round 4: 25 sprint/25 easy

    3 x 400 6:20
    swim or pull.
    negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Week 120 - Monday

    by , January 12th, 2015 at 08:49 AM (After a long rest)
    My daughter did not have a very good meet on Saturday adding times to all her swims; she just looked tired. One really bright spot on her 50 back was for the first time ever she swam high tempo back but unfortunately could only keep it going for 25. After the turn she went back to her 500 backstroke tempo😊. In my mind she is still a star and I am so proud of her. Despite her personal challenges it was great to see her smiling on deck and cheering her friends on.

    On my side I was physically beat after the race pace set on Saturday and had to grab numerous cups of coffee to stay awake. I was beat. The feeling continued the rest of Saturday but yesterday I felt much better. I had a pretty restless night of sleep on Saturday night and again last night. Serves me right for talking about how good sleep had been going I guess. Anyhow, I arrived early this morning and it was just as well because all the lanes were out of the pool due to diving yesterday. Myself and one of my team mates put the lane lines back in and I still started swimming at my normal start time. I felt smooth and strong in the warmup with no real aches and pains for a change. Today was our aerobic day.

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

    main sets
    8x100 kick on 1:45
    12x150 pull with paddles on 2mins descend 1-4,5-8,9-12
    100 easy
    12x50 on :50 IM swum fly back, back breast, breast free, free fly by 25
    8x50 perfect stroke counting stroke on 1min

    warm down
    100 easy

    i felt good on the main sets and held 1:25s on the kick. Then on the pull set I went 1:33,1:31,1:29,1:27,1:32,1:31,1:28,1:27,1:31,1:29, 1:27,1:25.

    I really felt good as I descended the 150s and for the first time in a while felt easy at these speeds. The IM set I swam pretty smooth concentrating on turns and staying long on my strokes. On the stroke count I was holding 10 strokes per 25 on free until the last one where I was able to do 9 strokes and was going easy holding :33s. It still amazes me how easy a :33 feels but how hard a :27 feels. I get it, but it always feels like the extra effort far outweighs the speed improvement. Overall I felt really good today although as I write this I have a small twinge again in my left shoulder. Nothing bad but something I again need to keep an eye on.
    Swim Workouts
  12. Great meet and tried to do a recovery day but...

    by , January 12th, 2015 at 07:44 AM (Mixing it up this year)
    This weekend my 100, 200 and 500 Free were about average but my 1000 Free yesterday was reminicent of 2011 times with a 13:17.57.

    Today was a recovery day or was it?

    500 free
    500 free kick w/zoomers
    10x50@:45 free w/paddles & bouy went 40, 40, 40, 40, 39, 39, 38, 38, 38, 38
    500 free kick w/zoomers
    10x50@1:00 free w/snorkle

    Total 2500 yards
    Swim Workouts
  13. 3600 yards

    by , January 11th, 2015 at 10:18 PM (Alex's swim journal)
    3600 yards in about 65 minutes, felt ok...

    400 fr on 7:00
    4 x 100 fr on 1:45
    4 x 50 fr on 1:00
    4 x 25 fr on :30
    1:00 rest

    3 x 200 fr on 3:30 (2:56-3:04)
    6 x 100 fr on 1:45 (1:28-1:33)
    12 x 50 on :50/:55
    100 bk recovery

    4 x 50 bk on 1:00
    100 ez fr recovery
    4 x 50 bk on 1:00
    100 ez fr recovery

    Left shoulder was starting to tug a little on the 50s, need to pay real close attention to holding form as my body starts to fatigue. Third day in a row with 2+ miles of swimming, so the body is tiring out... not adapted to the yardage yet.
  14. Sat.-Sun, Jan 10-11

    by , January 11th, 2015 at 06:10 PM (The FAF AFAP Digest)
    Saturday: Drylands

    Was at the gym for an hour. Stretched 20 minutes after.


    I decided not to go to the Y meet. It would have been along drive, and I didn't see the point. Instead, I went for a swim and to yoga.

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    8 x 25, SDK @ 100 pace to 15m then cruise @ :45
    100 EZ

    16 x 25 fly w/fins @ 100 pace @ :45
    250 EZ

    -- did a few backstroke starts, working on entry and then 50 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    extra 50 EZ

    Total: 2550

    I was home for about an hour and then went to the 75 minute vinyasa flow class. No need to stretch tonight.

    I need to start thinking about my meet plan for the spring. The Albatross meet is not on the schedule yet, but I'm hoping it will be. I will swim at the Y league meet at the U of W Va on Jan. 25. At least there I can be assured of not crashing on the bottom on my backstroke start.
    Swim Workouts , Yoga
  15. New Year, trying to get back on track...

    by , January 10th, 2015 at 07:27 PM (Alex's swim journal)
    Couldn't believe it when I opened up my BLOG yesterday and found my last entry was dated more than two months ago. I've lost a lot of fitness since then as we went through our second move in four months (this one across town to the "new" permanent home).

    Between the…
    ...craziness of this move,
    the adjustments to the rhythms of the new job,
    the holiday travels,
    and the fact that I still haven't managed to figure out how my new YMCA's pool schedule is going to mesh with my own schedule in something like a routine…
    … I have missed a lot of days.

    I swam less than 10 miles in all of December, and ended the year with my worst total mileage year since I started keeping track in 2011. Still averaging more than 400 miles/year for the last four years. My weight is still down in the mid 160s and the vegan diet is still pretty much in place (there was a lot of accidental dairy during the holidays, if you know what I mean, sometimes it's best not to ask… as long as it isn't a steaming carcass).

    So I'm trying to get back on track. Set my GTD goal at 365, mile-a-day pace, and have still managed to fall behind! I'm slowing ramping up the yardage though and hope to start training for long distance free and middle distance back and fly on a more regular basis. Yesterday I did 3500 and today 3600 and I feel pretty good. Here were the workouts, nothing too intense (and paces way off where they were even earlier this fall), just getting the body used to the yardage again:

    Friday, 1/9/15:

    3 x thru
    --8 x 100 fr on 1:45
    --1 x 200 bk on 4:00
    100 fr recovery
    6 x 50 bk on 1:00
    100 fr cool-down

    Total: 3500 SCY/64 mins

    Saturday, 1/10/15:

    400 fr + 100 bk on 9:00
    4 x 100 fr on 1:45
    100 bk recovery
    2 x 200 fr on 3:30
    100 bk recovery
    2 x 200 fr on 3:30
    100 bk recovery
    4 x 100 fr on 1:45
    100 bk recovery
    400 fr + 100 bk on 9:00
    6 x 50 bk on 1:00 (:47-:50)
    200 EZ fr
    100 bk cool-down

    Total: 3600 SCY/66 mins

    My pace on the free intervals was between 1:30 and 1:36 per, I really only pushed it a few times, not building up any lactic acid on the 200s but managed to keep them in the 3:04 to 3:06 range nonetheless… lots of rest in those sets when I was going on 3:30.
  16. Thursday-Friday, Jan. 8-9

    by , January 10th, 2015 at 02:57 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ Pitt

    I was super bummed when I walked in and saw the competition pool was closed. Had to swim in sh*tty shallow hot pool and thus wasn't motivated to do much.

    Warm up:

    700 various

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    7 x 50 breast @ 1:30
    -- 5/6/7/8/7/6/5 strokes fast
    150 EZ

    10 x 25 flutter kick w/board @ 100 pace @ :45 (mostly 17 highs)
    200 EZ

    5 x 100 DPS backstroke w/fins & paddles @ 1:45
    50 EZ

    8 x 25 w/chute @ 1:00
    100 EZ

    Total: 2800

    -- Went home and did stretching/yoga/foam rolling and rehab ex for 45 minutes


    Friday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ ;45
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    5 x (50 AFAP + 150 EZ) w/fins
    breast (27), 3 x fly (23s), 1 x dolphin kick (23 high)
    extra 100 EZ

    6 rounds:
    4 x 25 IM order @ 100 pace @ :40
    1 x 25 EZ @ :40

    100 EZ

    Total: 3200


    I was pretty happy with the AFAP 50 flys. My turnover get ever so slightly slower than usual, but times were on par with what I've done pre-RC tear. I'm off the to gym today. Supposed to swim in a Y meet tomorrow, but not sure if I will bother since the pool sucks and is over an hour away. You must swim in 3 Y meets to qualify for the championship meet, but I'm not sure whether I'm planning on that one either, though it is at Spire.
    Swim Workouts
  17. Week 119 - Saturday

    by , January 10th, 2015 at 10:41 AM (After a long rest)
    I had another good nights sleep but again was achy when I woke up. I suspect this is the new norm for me. In particular my quads, lats and tris were sore. I also have a knot in my back which I can visibly see and suspect I am due a massage to pound on it.

    Today was our 16x100 race pace set.

    Warm up
    500 free with snorkel
    400 IM stroke drill by 25
    300 free with snorkel
    200 IM
    100 kick in back
    200 easy

    Main set
    16x100 on 2mins swum at 500 race pace. If you miss your pace skip 1 and get back on it.

    Warm down
    400 easy

    On the race pace set I held 55/56s through the first 9 then slipped to 57s which I held the rest of the set. This was the second time I have made this set and suspect we need to reduce the send off to cause failure. There is no other way to describe this set as hellacious. I hate it I hate it I hate it. It takes everything I have to stick to it and not rest or back off when I am tired. I mentally break the set into 4x4x100 and try as best as I can to only think of the 4 I am on. This helps not thinking too far ahead and getting overwhelmed but it's still really tough. Without my team mates around me I am sure this set would not be possible for me.

    After swimming I was supposed to lift but it was pretty pathetic today. I did some vasa swim trainer for about 5mins. My lats hurt after the swim today so I did pat pull down with lighter weights really slow to try to stretch out and then did some abs. Not really a workout today but I was happy with my effort in the swim so I will take it.

    My daughter has a meet today so no yoga. I am swim dad instead
    Swim Workouts
  18. January 9th, 2015

    by , January 9th, 2015 at 01:01 PM (Workout Swimmer)
    So I was a lazy butt on Wednesday, and just slept in! Didn't even go to the gym! DID go on Tues & Thurs, however.
    Frigid temperatures here in Northern Florida this week, low of 21 yesterday morning, and this morning and Wednesday it was low 30's. Went to Meyers Park today, where they have a bubble over the pool - unfortunately it is also SCY.
    600 warmup
    2 x 300 pull w/agility paddles
    4 x 100 kick
    20 x 100 - they wanted to go on a sorta slow interval, so I adjusted it.
    5 @ 1:40 - I used pull buoy only to slow myself down
    5 @ 1:35 IM
    5 @ 1:30 normal swimming
    5 @ 1:15 w/fins (Chuck showed up & challenged me!)
    3 x 150 IM twitch
    2 x 200 moderate swim
    300 easy
    Total: 4750 SCY in 80 mins.
    Air Temp in the bubble was great, Water temp was probably 83, but felt like 85
  19. Day before the meet feeling so so

    by , January 9th, 2015 at 11:41 AM (Mixing it up this year)
    Not sure how this will go. Still having issues with sinus drainage.

    500 free
    500 free kick w/zoomers
    10x50@1:15 free with mid pool flip turns and end flip turn
    5x100@1:45 free w/snorkle
    500 free kick w/zoomers
    4x50 from block fast breakout then easy

    Total 2700 yards
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 01/12/2015

    by , January 9th, 2015 at 11:27 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 1:40
    2 X 150 2:30
    2 X 100 1:30
    2 X 250 3:45

    1 X 500 Kick

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds, choice.
    50's: odd: fast even: easy

    9 X 150 free 2:15
    Swim or pull.
    1-4: negative split
    5-8: 100 strong/50 fast
    #9: best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts