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  1. Sat 7-11-15

    200 w/bouy and snorkel
    100 back
    200 IM drill
    200 free
    8 x 25 build
    -went IM order

    400 even split
    300 pull negative split
    300 done as
    -25 kick/50 free/25 kick/50 back/repeat
    300 w/bouy only negative split
    300 kick/swim like above
    300 pull negative split
    400 even split faster than the first

    Broken 75's
    4 x 75
    -50 stroke moderate r/5, 25 free sprint r/10
    4 x 75
    -50 free moderate r/5, 25 stroke sprint r/10

    200 w/d

    4000 scy

    My pool time has been sporadic this summer so I was glad to have some pace work this morning. We have slowed it down a little with quite a bit of technique work. I have registered for the Dixie Zone LCM meet two weeks from now. Since I haven't been in a LC pool in over two years it should a interesting experience. My goal is to see if I can race with my improved technique or if I'll fall back into my bad habits.

    Sat line up 2IM, 2BK, 400
    Sun line up 50 BR, 2BR, 800
  2. Breath-Holding

    Morbidity and Mortality Weekly Report (MMWR) from the Centers for Disease Control and Prevention recently published an article: Fatal and Nonfatal Drowning Outcomes Related to Dangerous Underwater Breath-Holding Behaviors — New York State, 1988–2011.
    This report identifies “dangerous underwater breath-holding behaviors” (DUBBs) that increase the risk of “breath-hold blackout” and drowning. Three DUBBs included: intentional hyperventilation before submerging/swimming; attempting breath-holding for as long as possible while underwater; and hypoxic training (prolonged underwater swimming or extended breath-hold intervals. Hyperventilation and hypoxic training were seen mostly in experienced swimmers.
    Swimmers and coaches need to be aware that these DUBBs are associated with blackout and drowning and so should be avoided.

    --Jane Moore
  3. Exercise, Weight Loss, and Inflammation

    A recent study focused on the effect of exercise or caloric restriction on weight loss and certain metabolic markers. 80 abdominally obese middle-aged Asian men were either put in a group where they reduced their caloric intake by 500 calories a day, or in a group that exercised (200-300 minutes a week) where their goal was to increase their caloric expenditure by 500 calories a day. After 24 weeks both groups lost approximately the same amount of weight. However the exercise group showed a greater decrease in overall inflammation, improved insulin sensitivity (important in preventing diabetes), and a better adipokine (hormones secreted by fat) profile. This study is interesting in that it was able to separate the effects of exercise and diet.

    --Jessica Seaton
  4. Fast Friday July 10, 2015

    Shared a lane at the Texas Swim Center with Taylor, Kristy, David, and Max. Whitney coached. The pool was set up as an eight lane 50 meter competition course with touch pads for Sectionals this weekend.

    Warm up:

    5:00 swim
    4 x 50 @ 1:15
    5:00 pull
    4 x 50 @ 1:15

    Main set:

    20 x 100 @ 2:15 as 4 x (1 each @ 70%, 80%, 90%, 100%, easy); felt tight on the first two rounds, then on rounds three and four went 1:25, 1:20, 1:16, 1:13

    5:00 recovery swim

    1 x 100 fast from a dive in heats; I went 1:08 (:33/35), a practice PR.

    Very solid week of training.
  5. Sarasota Y Sharks Masters 5:30 AM Workout 07/13/2015

    by , July 10th, 2015 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 3:00
    2 X 250 4:30
    4 X 50 descend 1:00

    5 X 200 4:20
    100 kick/100 swim

    2 X 200 7:00
    Broken @ race pace.
    Broken :10 @ 100
    1 X 100 easy

    2 X 300 4:30
    3 x 200 3:00
    4 X 100 1:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Week 145 - Friday

    by , July 10th, 2015 at 09:53 AM (After a long rest)
    I managed to catch an earlier flight home from Miami and got back to the house around 6pm which was great. I have been feeling a lack of motivation recently towards work and despite this trip being successful I am struggling with the road lifestyle and the sales role I am living. On all the personality tests I have ever taken I have been a high type A personality and have been to,d I am a strategic thinker. In my current role I am not doing any strategic thinking and honestly I find the role boring and unchallenging. I enjoy meeting prospects, love our products and know this is what I have to do but somehow after a successful business trip feel no excitement. On the flight home yesterday I wrote my resignation letter and emailed myself. This is about the third time in the last 6 months I have done this and each time I have found it therapeutic but one of these days I am going to hit send to my boss. I think the next 6 months are going to be quite important to what I do next year and beyond. I can't do this role much longer! I spoke to my boss about this at my last annual review but I don't see an end in sight. I don't want to be that unmotivated individual who resents work; that's not me, so I need to make some decisions.

    I I was really tired this morning in the pool and actually experienced leg cramp throughout the workout which probably means I am dehydrated. The pool was setup LCM.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main set
    2x(3x100 free with snorkel on 1:40 descend 1-3, 3x100 back on 1:40 descend 1-3)
    100 easy
    16x50 kick with fins on 1min alternating streamline back kick and dolphin kick on back
    4x200 fast back on 3:30

    Warm down
    200 easy

    I went pretty smooth on the 100s going 1:17,1:15,1:12 on the free and 1:18,1:16,1:15 on the back on both rounds. On the kick I worked the streamline back kick and held :30s. On the 200 backs I went 2:41,2:39,2:38,2:35. As Tom told me I just made the girls 11-12 200 back qualifying time 4 times

    i have aver a long day ahead of me and then the meet this weekend. I would like to watch my daughter swim today but alas that's not going to be possible. Hopefully she will make finals this weekend and I will have fun watching her. If she finals I will withdraw from any finals I make and watch her instead!
    Swim Workouts
  7. Workout 07/09/15: evening

    by , July 9th, 2015 at 08:17 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning with my wife and son completing our annual family drylands - tossing wood pellets into the basement and restacking them for use this coming winter. 200 bags x #40 = 4 tons moved in just under two hours. Not shabby! Afterwards we made our way downtown for brunch at the Blue Benn Diner. I devoured a California Omelet as we picked out some songs from the table-top juke box. A great place for fresh food at a modest price.

    We had planned for a team trip to swim at Lake Raponda a few towns over, but the steady green showers moving in from Western NY started to reveal more areas of yellow as we neared our departure time, so I decided to bag the trip and everyone in the area hopped into the pool at the Rec.

    200 free/200 back/200 im drill
    500 Shark Swim
    3 x 300, done as 4x50 (with 25 fast IMO) followed by an easy 100
    (Solo/Rec/2000 yds/40 min)

    Right now the weather does not look promising for an OW dip next week, but we'll see how the weather moves along.
    Swim Workouts
  8. Thursday July 9, 2015

    Shared a lane this morning with Katy and David. Attendance was relatively light today, and we had the entire main pool in the Texas Swim Center. Whitney coached. I was still a bit sore from lifting earlier in the week.

    Warm up:

    20 x 50 @ 1:00, a mix of drill, swim, breath control, and speed work

    Main set:

    6 x 200 @ 3:30, best average; I held 2:42 (1:18/1:24) which is close to 800 race pace

    1 x 400 easy, choice

    5 x 200 @ 3:30, best average; I held 2:42 again and went 2:38 (1:17/1:21) on the last one

    1 x 400 easy, choice

    4200 meters

    Strong set of 200s for me, although I really need to split them better.
  9. Week 145 - Thursday

    by , July 9th, 2015 at 01:55 PM (After a long rest)
    I woke congested this morning but it soon loosened up once I got up and going. I swam at the IHOF pool with SFTL again but today was scy. It's been a while since I swam scy and I forgot how tiring good underwater turns are.

    Warm up
    4x100 free with snorkel on 1:30
    4x100 back on 1:45 done as 25 kick, 25 drill, 50 swim

    Main sets
    6x100 free on 1:30 descend 1-3, 4-6
    400 pull
    8x50 streamline kick with snorkel on 1min
    200 pull
    4x50 from a dive, odds working start, evens fast from whistle

    Warm down
    400 easy

    The water felt fine at first but it was really warm today. We were in the east pool which was setup scy across the pool. I went 1:04,1:00,:56, 1:03,:59,:55 on the descending 100s. Felt hideous. On the kicks I was holding :38-:39s which I was really happy with. The 50s from a dive I went :22.6, :22.9. The second fast 50 we were held a long time and I wobbled on the start and ended up having a short start but kept with it. If my times were anywhere close to what was called out these were really quick for me. A short practice today but I definitely got my heart rate up. I go home today and fingers crossed I can catch an earlier flight. I am swimming the regional champs USAS meet this weekend. It's 3 days but due to work tomorrow I am only swimming Saturday and Sunday. My daughter is swimming all 3 days and is entered in about 12 events and I believe she can only swim 9 so she will get scratched from a few events. I am swimming the 200 free and 200 back on Saturday and the 100 back and 50 free on Sunday. Should be fun!

    Sent from my iPad
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 07/10/2015

    by , July 9th, 2015 at 01:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:15 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    2 X 50 build
    1 X 50 @ 100%
    1 x 50 easy
    3 X 50 build
    1 X 50 easy
    1 X 100 @ 100%
    Two rounds, choice.
    All 50's on 1:20
    100 on 4:00

    8 X 150 2:15
    1-4: cruise
    5-8: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Today I am the Mouse :( 07/09/15

    by , July 9th, 2015 at 12:09 PM (Workout Swimmer)
    aaand I got caught, chewed up and spit out!
    Well, I am hammered, and it showed in the pool this morning. My arms actually felt numb on the 2 25's butterfly we swam. I think I need to eat more than an apple at lunch today, or tomorrow will be more of the same.
    Marci kicked my behind today!

    800 warm-up
    400 kick
    400 pull no paddles
    4 x 200 pull @ 3:15 - got only ~ 15 sec rest
    200, 2 x 100 twice rotating a lap of backstroke on each distance
    4 x 100 IM @ 1:50
    8 x 50 @ :55
    500 cool down
    Total: 4500 LCM

    Updated July 17th, 2015 at 02:36 PM by Celestial

  12. needed an easy one today

    by , July 9th, 2015 at 08:15 AM (Mixing it up this year)
    I just needed an easy one today because tomorrow will be another tough one.

    500 free
    500 free kick w/zoomers
    8x50@1:15 back
    300 breast kick
    200 IM
    100 fly as 25 rt arm/25lt arm/25 kick/25 swim no fins
    500 free w/snorkle each 50 as 15m kick/35m swim

    Total 2500 meters
    Swim Workouts
  13. Week 145 - Wednesday

    by , July 8th, 2015 at 10:27 PM (After a long rest)
    We're did Tuesday go? I had a 6am flight to Miami which meant a 3:45 am start. When I landed I had 30 minutes between getting out of the airport and my first meeting and did not stop until 7:30pm last night. I realized at about 6pm that I did not eat breakfast or lunch and was unbelievably hungry by 6pm. The last hour was miserable where my stomach decided it had enough.

    I stayed Ina hotel in Fort Lauderdale which allowed me to bring back memories from college and swim LCM at the International Hall Of Fame pool. SFTL were a great team and despite the pool showing its age I really enjoyed being back at the IHOF pool. The water was surprisingly cool and my lack of food yesterday was apparent to me this morning. I felt quite sluggish and it took a fair amount of effort getting going today.

    Warm up
    4x200 on 3:30, 2 free, 2 done as 50 kick, 50 drill, 100 swim

    Main set
    600 on 8mins
    15x100 on 1:30 holding 400 pace

    Warm down
    300 easy

    I worked on descending in rounds of 5 on the 15x100s. I started out at 1:08, then dropped to 1:06s and on the final round went 1:04-1.05. These were on a 30 second faster send off time than Saturday's 16x100s and I was consistently faster throughout today despite feeling sluggish. I plan on swimming with SFTL tomorrow and I believe tomorrow's workout is scy. I dont believe we ever swam scy in the IHOF pool so tomorrow will be a first. The pool brought back great memories and it's hard to believe it's been about 24 years since I swam in it last. Scary that it's been that amount of time; it feels like yesterday!
    Swim Workouts
  14. Crunch time

    These are my last two weeks of hard training before I begin tapering for the Pacific Masters Long Course Championships, which will be my only summer meet.

    I had a solid workout last Thursday at the Texas Swim Center; the main set was 2 x (4 x 100/2 x 200/1 x 400 @ 1:25 base, followed by 8 x 50 @ 1:00 alternating 25 stroke, IM order/25 easy and 50 with four breaths). I held 1:21 on the 100s, 2:46 on the 200s, and 5:35 on the 400s, which is a very solid set for me on that interval.

    On Friday morning I swam at Blodgett Pool with Cambridge Masters, then ate my way through Boston on Saturday and Sunday. It was bittersweet, though, as I encountered quite a few ghosts on this trip back East--my parents, my aunt and uncle, and sadly my college roommate who died unexpectedly last month.

    As always, it took me a couple of days to find my groove again after a weekend off, but I swam well today despite lifting weights last night. I shared a lane this morning with Katy, Stacy, Taylor, Max, and David. Whitney coached.

    Warm up:

    2 x (200 free/150 breast/100 back/50 fly); round one swim or drill, round two swim or pull

    Main set, 3 x through:

    4 x 150 @ 2:15; averaged 2:01-2:03 on rounds one and three, 2:00-2:01 on round two (pulling with a buoy)
    :30 rest
    1 x 200 IM strong
    1 x 100 easy

    3700 meters (there was a fin set but I had to leave for work).
  15. Workout 07/08/15: noon

    by , July 8th, 2015 at 02:26 PM (Maple Syrup with a Side of Chlorine)
    I was able to make contact with a former coach and obtain access to a lcm pool relatively nearby ...

    200 free/200 back/200 im drill/4 x 50 burst and cruise

    3 x
    200 free on 3:05
    100 on 1:50 (50 dps, :05 rest, 50 FAST)

    100 ez
    4 x 50 on 1:00 free
    4 x 50 on 1:10 back
    100 ez
    8 x 50 on 1:00 (odd = free dps, even = IMO FAST)
    100 ez
    (Solo/SM Pool/2800m/60 min)

    Haven't been in a lcm pool in over a year. I had a lane to myself and the water was nice and cool. The first set is the same that I did with tjrpatt a couple of summers ago in PA (although I did them on a slower interval today), and I borrowed the 50's from aztimm's blog. Looks like I might add a relay at Nationals in OH on Friday if team New England can use me.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 07/09/2015

    by , July 8th, 2015 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 250 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 X 50 kick--build each 50 to fast-- 1:20
    1 X 100 swim

    6 X 100 choice @ 85/90% 2:30

    10 X 50 1:20
    Choice--#3-6-9 @ 100%

    6 X 200 pull 3:00
    Descend in pairs

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Survival today

    by , July 8th, 2015 at 08:28 AM (Mixing it up this year)
    After yesterdays swim this was survival for me.

    200 free
    5x50@1 free
    200 free
    8x25@:30 free

    2 times thru
    2x150@2:45 free alternate breathing w/paddles & bouy
    4x50@1 free drill
    4x100@1:45 free fast w/paddles & bouy

    100 free easy
    4x100@1:45 free fast w/paddles & bouy
    200 free easy

    Total 3300 meters
    Swim Workouts
  18. Bring It On! July 7, 2015

    by , July 7th, 2015 at 08:15 PM (Workout Swimmer)
    Congratulations! You are on pace for achieving your goal this year:
    My goal pace: 257.53 miles required as of today to reach my goal by the end of the event
    My actual current pace: 264.22 miles as of today

    So, apparently all my hard work is paying off. Finally. My "rival" (read training companion cheerleader) who I used to beat quite regularly, but for some reason passed me last year (and in a very significant way) has now been put back in 2nd place. MOST of the time. To give her credit, she trains waaaay more hours, running and biking as well, so she's probably quite a bit more tired than I am. However, I have 15 years on her, and lead a hectic, exhausting life of my own. Marci is training for an "Ultraman" in February, which requires a 6 mile swim, followed by an ungodly amount of biking and a triple marathon. It is done on three consecutive days. I am training so I can continue to eat 2-3 times a day, lol. Anyway, it's nice to be back on top, although she probably won't let me rest on my laurels! I am so tired today from the past two days of workouts, that it literally took me about 45 minutes into my drive to work before I felt like I was "ok". Some days it amazes me how flippin' hungry I am, too. But for the most part, I'm just tired, and a little achy. I'm glad tomorrow is weights, so I can get a break! Of course, she'll be there too, lol! but doing her own thing on the bike.

    Yesterday, the water temp was 75 when we got in at 5:30am
    600 Back/Free
    300 Kick
    5 x 200 pull @ 3:15 (nice to get nearly 30 sec rest!!)
    10 x 50, fast/easy @ 1:00
    4 x 150, free/stroke/free @ 2:30ish
    2 x 500, one pull w/out paddles, one stroke/free (mostly breast)
    Total: 4000 LCM

    Today's workout, just the two of us.
    1000 warmup
    5 x 100 kick @ 2:30 - lottttts of rest there
    5 x 100 pull no paddles @ 1:45, keeping ~ 1:30's
    100 over and under
    6 x 50, 2 @ :45, 1 @ 1:00, repeat
    3 x 100 IM @ 1:45
    2 x 150 free/back/free @ 2:30
    200 pull build
    100 over and under
    300 pull no paddles
    300 stroke/free
    6 x 50 fast/easy @ 1:00
    200 easy
    Total: 4200 LCM

    Updated July 9th, 2015 at 03:59 PM by Celestial

  19. Sarasota Y Sharks Masters 5:30 AM Workout 07/08/2015

    by , July 7th, 2015 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick 2:30

    9 x 100--choice--2:30
    #3-6-9 are fast

    4 X 250 4:00--swim or pull--
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. 2.4 test today

    by , July 7th, 2015 at 08:43 AM (Mixing it up this year)
    Today I did a 2.4 mile swim just to see where I am at. Went 3900 meters in 1:13.38. With a 100 warm down.

    Total 4000 meters
    Swim Workouts