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  1. Monday 8/3/15

    400 mix up

    6 x (2 x 50 + 2 x 25)
    --50's are fast free kick @ 1:15
    --25's are over kick swim w/one breath @ 30
    --over kick sets kill me, glad it was only 25's

    4 x (3 x 75 + 1 x 50) w/fins and paddles
    --75's are free descend to sprint @ 1:10
    --50's are backstroke sprint

    3 x (200 + 4 x 50)
    --200's are non free strong r/30 (went bk,BR,br)
    --50's are free fast @ 60
    --rest 60 between rounds

    100 w/d and needed to get out

    3700 scy

    i had a really good swim until I hit the 200's. They felt good but the times weren't there. I'll take it.
  2. Battling the Elements

    There weren’t a lot of cars on the road, but it was like dodging bullets with the ones that were. One guy crossed right in front my bike in the bike lane lane to turn into a parking lot. Then he just stopped in front of me! I pulled on the reins, “Whoa Nellie”. Now for me it may as well be a body slam to put on the brakes, and drop my hard bottom cleats traveling at 15 MPh. Ugh! I didn’t fall, but I was fumin’. ( And it takes a lot for me to show I’m fumin’.) I scolded the guy and he actually apologized.

    Next, it was hot and then for the finale, just when I thought “it was safe to go into the water”, the last 10 miles before jumping in the Gulf, the ultimate destination… a squaw passed over sending 10MPH winds and hail.

    Did you ever try to ride into a strong wind? It feels like your riding in sand. I caved. No swim. I am still achy, but chopin at the bit to get in the water.
  3. Sarasota Y Sharks Masters 5:30 AM Workout 08/04/2015

    by , August 3rd, 2015 at 03:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    This will be my last post until returning after Nationals

    Taper/rest workout

    WARM UP:
    6 X 50 1:00
    1 X 200 3:00
    4 X 50 1:00
    3 X 100 1:30

    4 X 75 kick 1:45
    1 X 100 swim

    1 X 50 build 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 100 easy 3:00
    Three rounds--choice

    Nationals swimmers warm down

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    1 X 100 1:25
    1 X 200 2:50
    1 X 300 4:15
    1 x 400 fast

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  4. Workout 08/03/15: morning

    by , August 3rd, 2015 at 09:14 AM (Maple Syrup with a Side of Chlorine)
    Final swim at home this morning after a busy work weekend...

    200 free/200 back/200 im drill
    400 kick/drill by 50
    4 x 50 ~ 2min (25 AFAP, 25 easy)
    200 loosen and out
    (Solo/Rec/1400 yds/30 min)

    The water was feeling good today. Just two more long days at work then I head to Ohio on Wednesday morning, with plans to hit the Spire in the evening for a quick float and perhaps the meeting at 5pm. Saying a prayer for all those traveling to Nationals, and looking forward to the start of the road trip with my son.
    Swim Workouts
  5. Can you say 500's

    by , August 3rd, 2015 at 07:45 AM (Mixing it up this year)
    Super 500 day today. I am starting to split back out on my own some with my workouts. Now that we are short course I really can't keep up with Mike so I take the extra lane for a while.

    500 free

    5 times thru #1 kick w/zoomers, #2 swim, #3 w/snorkle, #4 kick w/zoomers, #5 25's fly 50's back and 75's free

    200 free EZ

    Total 3200 yards
    Swim Workouts
  6. Week 148 - Sunday

    by , August 2nd, 2015 at 06:22 PM (After a long rest)
    I took an alka seltzer nighttime last night and slept like a rock. I woke feeling much better and my chest had loosened up. I am hopeful that I will be fine next week!

    I arranged with with a friend that we would do a short swim today as I usually do before a big meet. The pool was setup lcm. I basically did a meet warmup(with some equipment).

    400 free with snorkel
    6x50 catchup on 1min
    4x50 with fins on 1:15 done as open, close, easy, fast
    2x50 easy with fins no time
    50 fast with fins
    150 easy

    On the 50s fast I went 24 and 23. These are both so much better than I have swum with fins in a long long time. I feel great in the water and just need to clear my chest before the meet. I have a few fast broken swims tomorrow and then pretty much cruise til Thursday.

    I found the lineup at nationals a little challenging and could not make all the events I wanted to swim work so miss out on the 400m and the 50m free. I will swim these along with the 1500m at our meet in Rockwall in a couple of weeks. So my lineup at Nationals is:

    Thursday - 800m free
    Friday - 200m back
    Saturday - 100m free and 50m back
    Sunday - 100m back and 200m free

    I will be swimming a few off events at our meet in Rockwall and may add the 50m or 100m breast and the 200IM to my event lineup.
    Swim Workouts
  7. Week 148 - Saturday

    by , August 1st, 2015 at 07:19 PM (After a long rest)
    Last night my daughter had a meet and we did not get home or eat until 9pm last night. I was feeling very tired. I slept great last night and woke feeling much better. The pool was setup scy again this morning for the second day of the meet.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x50 drill/build on 1min
    4x100 at 200 race pace on 2:30
    5x200 pull on 2:45
    8x50 done as 25 no breath underwater on back fast, 25 easy with fins on 1min
    50 fast with fins

    Warm down
    400 easy

    I believe I picked up a cold on my trip to Orlando and despite taking some decongestants my chest was pretty tight and I have a niggly little cough. Despite having a little challenge breathing on the fast set I generally felt good in the water. I felt smooth on today's 100s and went :53,:54,:54,:54. Tom took my splits and said I was really even per 50. I was very happy about these! The 200s I went very smooth and used them as active recovery; I ended up descending the 200s, starting at 2:15 and dropping to 2:05 by the last round. The 50s with fins were fun and we did these as a group with lots of laughing and joking. One of my team mates suggested doing the 50 fast and I went :21/:22 with fins. I then took a really slow easy warm down in the baby pool while the madness associated with the kids meet erupted around me. This was the last meet of the season for the kids and there were hundreds and hundreds of kids swimming in the pool within seconds of us finishing the 50 with fins.

    I am really hoping that an easy weekend with some decongestants will clear up my cold and I will be ready for the meet on Thursday. I am having a really good taper and I believe I am going to have a great meet next week.
    Swim Workouts
  8. Week 148 - Friday

    by , August 1st, 2015 at 07:18 PM (After a long rest)
    I got back to the house from Orlando at around 7pm on Thursday night. My wife was not feeling so great so we ordered pizza and had dinner and went to bed pretty early. My daughter had a swim meet on Friday and Saturday and my son had a long week with marching band so everyone was tired. It was great to see everyone and catchup on the weeks happenings.

    I slept well. The pool was setup scy.

    Warm up
    400 free
    6x50 catchup on 1min

    Main sets
    8x100 kick on 2mins done odds fast and evens easy
    4x(4x25 on :40 done as open, close, easy, fast)
    100 easy
    5x100 IM on 1:40 odds drill even swim

    Warm down
    10x50 smooth perfect stroke on 1min

    Most of this workout except the open,close and fast 25s and 2 of the IMs. I went 1:09 on the first fast IM and 1:04 on the second. I felt good today but came back from Orlando with a chest cold.

    After practice we went out for a team breakfast and I caught up with everyone.
    Swim Workouts
  9. A good saturday, last long course till friday

    by , August 1st, 2015 at 04:30 PM (Mixing it up this year)
    This was an interesting one. Recovering much better since I had a day of just plain PIGGING OUT!

    400 free
    400 MI (backward IM)
    4x150@2:30 free w/paddles & buoy
    6x50@1:00 free
    4x150@2:30 free w/paddles & buoy
    6x50@1:00 free
    300 as 25 double arm back/75 free
    10x25@:30 odds stroke, evens free
    50 free EZ
    10x50@1:00 free
    500 free kick w/zoomers

    Total 4200 meters
    Swim Workouts
  10. Contemplating LCM 1500...

    by , August 1st, 2015 at 03:46 PM (Alex's swim journal)
    Today I did a set to test my fitness in the 1650 range, and I'm feeling very out of shape... not peak form:

    4000 SCY/70 mins

    Warm-up (1400/25 mins):
    6 x 200 FR on 3:20 (evens w/ pull buoy)
    200 BK recovery
    1:00 rest

    Main Set (2000/35 mins)
    12 x 50 FR on :50 (erratic at first but settled into :43 pace)
    6 x 100 FR on 1:40 (1:28-31)
    3 x 200 FR on 3:20 (3:10-3:11, really losing it here)
    200 BK recovery
    1:00 rest

    Cool-down (600/10:00)
    3 x 200 FR on 3:20 (2nd rep w/ buoy)

    I'm thinking about going up to Rockwall, TX, for their LCM meet in a couple of weeks, maybe do the 1500... see how bad I've actually gotten with my spotty training over the last year. My pace in the set above seems to indicate I would be in the range of my last two 1500 attempts in meet settings (2013 and 2014); but I felt like I was losing a lot of steam in that last 10-minute segment, so I don't know. And I haven't done LCM in ages.
  11. 7|31|15 SCM

    200 fr
    5 x 50 fr (and br) on 1:00

    SET 1
    10 x 50 fr on 3:00
    • 25 + turn - sprint/hypoxic
    • remainder - moderate/breathe every stroke

    SET 2
    5 x 50 fr with fins/snorkel on 3:00 fast
    • 27-29's



    Sore neck is improving, been bugging me for about 4 weeks. Left adductor is sore, been about 2 months like that. Everything else works OK though.

    Click image for larger version. 

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  12. There is a road...

    It runs parallel to the Gulf of Mexico right along the beach in some sections of Florida. When I first moved here I measured the distance on my bike speedometer from one of the scatterings of high rises to another high rise equaling a bit more than half a mile. Therefore swimming up and back from one building to another is a hair more than 1 mile.

    Well, today I planned on swimming at the pool, but once again it was “closed for cleaning”. So I said to myself “Lets check out the beach.”It is a very, dark gloomy day which is great because no sun, no hot! The water was very glassy and it felt like velvet. I didn’t think there was a current. Usually I like to get the difficult half (current against me) over first. But there was no battle. In fact I felt like I was just cruising along. It was great. The way back however was not tedious but, a little bit tough.

    I had planned to do a stick to it workout in the pool, but ended up mostly free swimming different stroke I felt like at any time. Sometimes there was no rush, so I rushed. Other times there was no rests, so I didn’t rest. If felt exactly like the opposite of a workout yet I still got in a good paced one mile swim. No worries!
    I have a lot of swimming to do to get ready for the 5K Aug 23. Oops I did it again. Blogging makes me stick to my swimming. How does that work?
  13. My Stats from

    Well, there doesn't seem to be a section on this website to list stats like does, so I'll post them here to track my progress.

    My time trials
    Stroke Distance Time
    Freestyle 100yd 02:00
    Breaststroke 100yd 04:00
    Backstroke 100yd 02:00
    Butterfly 100yd 04:00

    I'm not a sprint swimmer, I'm an endurance swimmer. Though it's good to improve on both. Here is my current workout program:

    Duration 45-60 mins
    Distance 2500 yards
    Pool length 25yard
    Warm up
    4 x 100yd Freestyle Swim (even pace), rest 0:15 / 100yd
    Freestyle swim at a steady pace.
    Build up
    3 x 50yd Backstroke Swim, rest 0:20 / 50yd
    3 x 50yd Freestyle Pull with a pull buoy, rest 0:20 / 50yd
    3 x 50yd Backstroke Swim with paddles, rest 0:20 / 50yd
    3 x 50yd Backstroke Kick, rest 0:20 / 50yd
    Kick on your back with arms held loosely by your side.
    Core (repeat 2 times)
    4 x 100yd Freestyle (50yd Easy, 50yd Effort), rest 0:20 / 100yd
    Freestyle swim at a slow, relaxed pace for 50yd, followed by Freestyle at a fast pace for 50yd. Recover during the easy part of the swim.
    6 x 50yd Backstroke Swim, leave on 01:16 / 50yd
    Backstroke swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
    Warm down
    2 x 50yd Freestyle Easy, rest 0:15 / 50yd
    Freestyle swim at a slow, relaxed pace.
    Intensity key
    Easy: 50-60% of your maximum heart rate
    Aerobic: 60-70% of your maximum heart rate
    Endurance: 70-80% of your maximum heart rate
    Sprint: 80-90% of your maximum heart rate

    Updated August 11th, 2015 at 08:56 PM by SFNativeFreya (Updated Stats.)

    Swim Workouts
  14. Workout 07/31/15: morning

    by , July 31st, 2015 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/100 kick/100 drill
    3 x
    50 DPS, 10sr
    25*AFAP into 25 EZ
    100 kick
    100 loosen and out
    (Solo/Rec/1300 yds/25 min)
    Another quick swim this morning before work. I called today to confirm that I still have a room for Nationals, which I do. I also received word that I will be swimming on a 200 free relay Friday night - besides the fun ones I have done with my*sibilings at our mini-meet, I haven't been on a relay since Zones in 1996!
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 08/03/2015

    by , July 31st, 2015 at 03:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest workout

    WARM UP:
    5 X 100 2:00
    8 X 50 1:00
    50's: 1-4: long and smooth
    5-8: descend to fast

    1 X 100 swim 2:00
    1 X 100 kick 2:30
    1 X 100 swim 2:00
    4 X 50 kick--25 fast/25 easy-- 1:30

    4 X 50 1:15 #4 on 2:15
    3 X 100 2:15 #3 on 3:15
    Two rounds choice.
    50's: 3 moderate/1 fast
    100's: 2 moderate/1 fast

    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 08/01/2015

    by , July 31st, 2015 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SATURDAY Taper/rest workout

    WARM UP:
    3 X 100 2:00
    4 X 50 1:00
    2 X 100 1:45
    4 X 50 1:00
    Descend 50's 1-4

    6 x 50 kick 1:20
    #4-6: build to fast

    1 X 100 moderate
    4 X 50
    Three rounds-choice
    50's: odd: blocks--25 sprint/25 easy even: 25 easy/25 build to race finish
    Coach will give send-offs

    Relay starts/warm down
    Swim Workouts
  17. Wed-Fri, July 29-31

    by , July 31st, 2015 at 11:42 AM (The FAF AFAP Digest)
    Wednesday: Drylands

    rehab ex
    seat4d roww, 80 x 4 x 8
    rear delt fly, 65 x 4 x 8
    leg extensions, 105 x 4 x 8
    deadlift, 70 x 4 x 8
    bicep curls 15 lb DBs, 4 x 12
    hip abductors, 110 x 4 x 8
    kneeling ab crunches, 120 x 2 x 20
    flutter kicks on bosu, 2 x 100
    long arm crunches, 2 x 50

    stretching, 15 min


    Swim//LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (25 fast various + 25 EZ)

    Main sets:

    16 x 50
    odds = fast @ 100 pace
    evens = EZ

    10 x 100 back or flutter kick w/fins @ 1:40
    50 EZ

    Total: 2750 m

    Heated Vinyasa, 75 minutes


    I had been planning to got to Pitt today for one last swim before it closes for the entire month of August. But I heard they were already roping off the competition pool. Had I known that, I would have swum at Lebo this am ... Not worth the drive to swim in the Pitt rec pool. So not sure what I'm going to do today ...

    Add on ....


    Swim/SCY/Solo @ LA Fitness:

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    10 x (25 AFAP kick + 50 EZ) @ 2:00
    100 EZ

    Total: 2100 y

    3 mile walk

    Updated August 1st, 2015 at 11:26 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  18. Chemicals were off again

    by , July 31st, 2015 at 07:35 AM (Mixing it up this year)
    Hot water and chemicals off, not a good combination.

    300 free
    4x150 free w/paddles & bouy
    10x50@1:00 free
    8x100@1:40 free w/paddles & bouy
    600 free w/paddles & bouy negative split by 200
    4x50@1:00 free
    300 as 25 kick/25 drill/25 swim

    Total 3300 meters
    Swim Workouts
  19. Short stuff

    Small crowd. I must have missed the memo again.

    500 mix up
    4 x 100
    -odd IM drill
    -even free no breath between flags
    4 x 75
    -work walls, went IM order

    4 x 50 moderate free @ 60
    3 x 50 kick with fins descend to sprint @ 45
    50 breast strong @ 1:15
    4 x 50 at 200 pace @ 60
    3 x 50 kick with fins descend to sprint @ 45
    50 breast strong @ 1:15
    4 x 50 faster than 200 pace @ 60
    50 breast strong @ 1:15
    4 x 50 swim w/fins sprint @ 60
    3 x 50 kick @ 1:15
    50 breast strong @ 1:15
    100 EZ
    200 negative split
    250 w/snorkel

    Kinda nice to have some short swims and back home earlier than normal. As soon as it cools off a few degrees I'll mix in a jog tonight. Huge difference between mid 90's and high 80's.
  20. Week 148 - Thursday

    by , July 30th, 2015 at 03:16 PM (After a long rest)
    Once again I swam with the central Florida masters team. Today was at a fitness center at central Florida hospital in celebration. The pool was 5 lanes but each Lane was nice and wide and the lane I was in was about 6'6" the whole way. I had a lane to myself again.

    Warm up
    500 free with snorkel
    6x50 catchup on :45
    200 IM

    Main sets
    3x(2x100 done as 100 afap, 100 easy, 2x50 done as 50 afap, 50 easy, 4x25 done as odds afap, evens easy, 50 easy) round 1 & 2 free round 3 back

    Warm down
    300 pull easy
    200 IM easy
    100 kick easy
    50 double arm back easy

    I had trouble hitting my stroke count on the warm up but did not put 2 and 2 together until the main set where I started out with a 1:04 on the fast 100 free that the pool was SCM and not scy. On the fast 50 I went 28 and on the 25s I was 14s. The coach on deck was giving me splits but I don't remember the tenths. The fast swims went straight into the easy swims with no rest and we regrouped at the end of each easy swim. I would guess we were getting 20 seconds rest between the easy and fast swims.

    On round 2 I was much quicker than round 1 and went a 59 high on the fast 100, 27 on the 50 and 14s on the 25s. On the back I was 1:06, 33, and 15 lows. I was really happy with the last 2 rounds and felt strong.

    I don't ever remember having had stroke issues on scm but I somehow hit 10 1/2 strokes on free instead of my 9 that I typically do scy. I also noticed that the flags and the T on the bottom of the pool were really close to the wall. Despite these little challenges the pool was great and the temperature was awesome.

    I have been feeling a little congested the past couple of days and backed off after 3 rounds of the main set even though everyone else did another round and a shorter sprint set after that. I am heading home tonight and can't wait to sleep in my own bed and really get back to a routine the next few days. Travel can be tough and this trip for some reason was tough.
    Swim Workouts