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  1. Mon Apr 18

    by , April 18th, 2016 at 04:08 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 100
    straight arm dips, 75 x 3 x 15
    single leg stand on bosu in streamline, 1:00 each leg
    explosive leg extensions, 75 x 3 x 15
    good mornings, 65 x 3 x 5
    hip abductors, 90 x 3 x 8
    hip thrusters, 25 x 3 x 10
    knee tuck jumps, 2 x 5
    standing broad jumps, 2 x 5
    altitude drops, 5
    seated row negatives, 60 x 3 x 8


    1000 EZ in the pool afterward


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


    This was my last dryland session until after Canadian Nationals. I kept the weight pretty light and stayed away from any upper body plyos. I went to my chiro afterward to have him work on my shoulder. He thinks it's mostly muscular, but could be verging on low grade tendonitis. I don't feel the dull ache that I did last week, so I'm hopeful I just strained something. It's a bit of a relief to be done with drylands for awhile -- it's the place I'm mostly likely to injure myself!

    I'm feeling much better (still coughing tho) so am thinking nationals is a go barring some relapse. I'd really like to attend this year because I probably won't go next year (in Ca, outdoors).

    Off to do some stretching and ice.

    Updated April 18th, 2016 at 09:06 PM by The Fortress

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  2. 4|18|16 flipped out

    300m easy kick

    100m broken, easy fr sprint

    4 x 50 on ?:?? as 12.5 flutter/12.5 br/ 12.5 fr/12.5 UWDK

    20 x 15.3m TD on 0:30
    • flipped UW to develop rollspeed

    40 x 5m on 0:15 UW push and flip (arms back)

    50m of forward flips

    50 ez fr sprint with fins/snorkel


    Illness has fizzled out, just mild chest crud remains, plan to get rid of that outside tonight. Left front shin also improving.

    Re-insulated attic this weekend with 12 bags of non-fiberglass stuff. Yoga allowed me to accomplish this task effectively and without injury.


    Drylands:
    Hack squats
    Pushups (hands/feet on blocks) with elastic resistance (about 55 at top)
    Negative pull-ups
    shoulders
    torso
    lower back
    back of legs

    Updated April 18th, 2016 at 10:22 PM by __steve__

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  3. Week 186 - Monday

    by , April 18th, 2016 at 09:05 AM (After a long rest)
    I took a nap yesterday and went to bed early. I slept great and woke feeling good. Yesterday morning I had a massage and my shoulders and lower back were a little stiff when I dove in. I felt good in warmup and this feeling continued nearly the whole workout today. This was our last long(er) aerobic workout before nationals and I swam great practice. Today was LCM.

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

    mains sets
    5x400 pull on 6min negative split and holding high tempo
    6x100 kick on 2mins
    6x50 free on 1min done as 25 blast, 25 easy

    warm down
    200 easy

    i know these are crazy fast and I am almost embarrassed writing down my times today based on how crappy I have felt the past few weeks. I held 4:40-4:42 the whole way on the 400s. Out in 2:20s on all of them. I did one on 4:42 when I got into lane traffic. I was very pleased with not only the times but how I felt. The kick was not so great but I held 1:50s throughout. I felt a little tired on the blast 25s but overall swam fast again. I plan on really backing off the rest of the week with lower yardage and lower intensity. i leave for Atlanta tomorrow and will be there until Friday.
    Categories
    Swim Workouts
  4. Y Nationals

    by , April 17th, 2016 at 10:18 PM (Senior Sprinting)
    This meet in Sarasota gets a good turnout, maybe 500 swimmers. It skews older than USMS Natls. It's relatively relaxed, but with decent competition in the older age groups. Outdoors, two ten lane courses across the pool. One course 9-10 feet deep, one 6-7 feet. Older shallow blocks.

    My meet was notable for entering seed times of 23.00 in the 50 free and 26.00 in the 50 fly and going exactly those times, to the .00. Unfortunately I usually try to seed a bit slow. Managed a 22.90 on the front end of the 100 free, and had a 24.88 fly relay split. But mostly a lackluster meet for me.

    Will continue to "taper" this week for the Arkansas State Masters meet on Saturday.
  5. Sat April 16

    by , April 16th, 2016 at 06:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins @ :45
    50 EZ
    4 x 50 single arm fly @ 1:10
    50 EZ

    Main sets:

    6 x 30 burst to 15 m then cruise back from the blocks
    -- 4 forward, 2 back
    100 EZ

    5 x (25 AFAP + 75 EZ) from the blocks @ 5:00
    100 EZ

    20 x 50 w/fins
    odds = @ 100 pace @ 1:00
    evens = EZ @ 1:30

    300 EZ

    Total: 3200



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


    I also did 30 minutes of stretching/yoga/foam rolling and zapped my shoulder for 20 minutes.

    This is the best I have felt in awhile, and my times were fast. I started a prednisone pack yesterday and it has made a huge difference in my allergy symptoms. Because I had raging insomnia when I took it last year at this same time, I was very hesitant to try it. But my dr said that I could take all the pills by noon if I wanted. So I grudgingly agreed. I was still coughing in the pool with exertion. But I felt better and my ears don't hurt as much. I am somewhat worried that when I stop the prednisone in a few days, all my symptoms will come back ... Please no!!! I feel like I deserve a break after the torture of the last month. And I would like to go to nationals with my teammates. As Stewart would say, "fingers crossed." I plan on my last drylands session tomorrow.
    Categories
    Swim Workouts
  6. Week 185 - Saturday

    by , April 16th, 2016 at 05:56 PM (After a long rest)
    I had a better night of sleep but still woke up around 2am thinking work. On Saturdays we don't typically swim until 7am so I got more time in bed and despite waking up and struggling to go,back to sleep I got enough sleep. Today tne pool was setup LCM(my favorite setup)

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    6x100 Rotating IMs by 50 on 1:40
    8x100 free done as 4 at 400 pace, 2 easy, 2 pull high tempo, on 2mins
    4x100 kick on 2:15
    2x100 free with find from a push on 3mins

    Warm down
    200 easy

    I felt rough in the warm up and through the transition set today so decided that I was going to adapt the main set based on how I felt. I decided to try to be aggressive on the first 4 100s and see where I was and how I felt. I was out fast but managed to hold on. I was out in 1:03 and then went 1:04,1:04,1:04 which is much faster than I have been in a while on this set. They really hurt but I was very pleased with the times. I cruised the next two and then put paddles(no bouy) on the last 2 and was back to 1:03/1:04. The kick was active recovery and I held 1:50s.

    I was not anticipating the 2x100 with fins based on the clock and the time remaining. My daughters group was gathering on deck when we put fins on for this set and our fastest 12 yr old boy(who I know well) started talking smack I did the first one on :54. As I came in saw the kid had his fins on and Tom had challenged him to beat me and if he did he could get out of practice. This is no ordinary 12 yr old having won TAGS in multiple events many of which he won in faster times the finalists in the 13/4 age group. At this point I was whooped from practice but all the kids gathered around and started cheering for the boy. Both of us pushed off together and despite us nothing out pretty fast I deliberately held back a little on the first 50 knowing he goes out hard and I would have more on the second 50. I turned just ahead and then went for it on the second 50. I finished in :52 and he was :54. I know you should not enjoy beating up on 12 yr olds but I did enjoy this one mainly due to the smack he got from the other kids. The boy is a good kid but sometimes his mouth gets him in trouble and I was glad to put him in his place for a little while longer. Despite being tired and having a little cramp in my hamstring I was happier with today's workout.

    I know I should expect ups and downs based on my health challenges this spring but I really hope I start stringing a few days of good workouts together before Nationals or this could be a crazy meet.
    Categories
    Swim Workouts
  7. Week 185 - Friday

    by , April 16th, 2016 at 05:37 PM (After a long rest)
    I had a bad night sleep waking and not being able to turn work off; their is a lot going on right now. I felt tired in the water also which did not help! Pool was scy today.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    4,3,2,1 free descend by 5(1:20 down to 1:05)
    100 ez
    4,3,2,1 kick descend by 5(1:50 down to 1:35)
    200 ez
    8x25 afap with turn on :40

    Warmup
    200 ez
    4x50 drill

    I felt sluggish the whole workout and really struggled on the free set. I held 1:03s but hurt so bad. The kick was not much better but held 1:26-1:28s the whole way. The 25s at the end felt a little better. This is not a workout I will look at with any great confidence. I felt rough nearly the whole way. Tom says feel is overrated but it sure is nice to have easy speed and I don't really have either(speed or easy) right now.
    Categories
    Swim Workouts
  8. Playing around with the team

    200 with bouy
    4 x 100 @ 1:50 reverse IM
    4 x 50 @ 1:10 IM order kick/swim

    4 x 75 @ 1:30 fly kick on side/bk/front by 25
    4 x 75 @ 1:30 fly kick on side/bk/ fly drill
    6 x 25 @ 40 fly drill

    3 x 150 @ 2:30 descend stroke count by 50
    3 x 100 @ 1:40 hold lowest stroke count from above with tempo trainer
    3 x 50 @ 55 continue with low stroke count

    200 choice @ 3:10 went back
    3 x 100 choice build @ 1:50 went fly/bk/br
    8 x 25 @ 30 sprint choice
    100 cruise

    3250 of light stuff

    The short free set was at about 80 % and the interval was rather generous but I was only able to get down to 14 SPL. On the 100s with the tempo trainer I was able to hold 13 SPL and hold a slightly faster pace. I am only 5'9" and have short arms. Wrong sport right I may have stumbled across a stroke rate that is more efficient and might help out with my lack luster 500's I've had the past few years.

    Now I want to get back in the pool and play with some longer sets and tighter intervals using that stroke rate. I realize that my small "sample set" is exactly that but it's a start.
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  9. Fri Apr 15

    by , April 16th, 2016 at 10:51 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    350 various
    6 x 50 w/fins various @ :50
    8 x 25 burst kick or SDK + cruise @ :40-1:00
    50 EZ

    Main sets:

    8 x 25 fly @ 100 pace @ :35 (ouch)
    1 x 50 EZ
    4 x 50 fast kick @ 1:30 (I only did #3 fast)
    1 x 50 EZ
    2 x (50 AFAP + 150 EZ) (they did 4 fast 50s) @ 5:00

    8 x 25 free @ :30, odds = 100 pace
    1 x 50 EZ
    4 x 50 fast kick @ 1:30 (I only did #3 fast)
    1 x 50 EZ
    4 x (25 AFAP + 75 EZ) @ 3:00

    250 EZ

    Total: 2950


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


    I swam at Pitt last night. Pretty much followed along with the main sets, modifying here or there. Used fins on the swim portions to give my left shoulder a break. I did see my chiro yesterday and felt better afterward. He said my scap was tight, but that it was my subscap area that was really honked off. I will lay off the fly and free completely today as it still feels sore.

    I also saw my allergist. Fortunately, I do not have an ear infection, just blocked ears. I'm feeling better, but the pollen count is supposed to sky rocket the next two weeks. Oak trees are really my undoing, and I'm hoping they are done pollinating.
    Categories
    Swim Workouts
  10. 4|15|16 SCY

    Been sick for 2.5 days. Took yesterday off but did moderate drylands. this afternoon I hit a SCY pool as a driveby while passing one up running errands. Asked if I could use blocks (nope), then was kicked out by a team after 30 minutes (even though I paid $5).

    Easy 50 fr's

    A few fast 25's

    ez bk-br-fr

    50 nb easy sprint - 29

    Drills with fins and snorkel


    Since Monday my left lower shin has been irritating me. It is mild and chronic while walking, using clutch, easy swimming, so forth, but the pain is sharp when kicking all-out. I believe it was from working 18 straight hours on Sunday wearing steel toe combat boots the first half, and heavy steel-toe doc martins the second half. I'm on my feet constantly when we're busy (walking across flightline, pushing stands, etc), and we've been busy lately (have a random tempo). Just happy to finally get a break. I plan to spray insulation throughout attic tomorrow, maybe not. But it must be done before the heat comes.

    Updated April 15th, 2016 at 10:04 PM by __steve__

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  11. Thur April 14

    by , April 14th, 2016 at 04:01 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    12 x 25 shooters w/fins @ :45
    100 EZ
    3 x 15 AFAP UW breaststroke wall kicks + 50 EZ
    100 EZ
    10 x 75 back kick w/fins @ 1:30-1:45
    -- UW 15m+ each length
    250 EZ

    Total: 2450


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


    I just did a recovery/hypoxic workout today after yesterday's double. My energy is up and coughing is down. But I have really honked off my left shoulder. Hurts exactly where Water Rat's does, not an uncommon place for me. It hurt to pull with my left arm. Because of a cancellation, I was (luckily) able to get an appt with my chiro at noon tomorrow. I'm icing now with my active wrap and I'll do some scapular strengthening later. I plan to to kick most of the workout tomorrow night. I don't need another injury! I suspect it was yesterday's plyos that caused the reaction.
    Categories
    Swim Workouts
  12. Wed Apr 13

    by , April 14th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 2 x 100
    explosive fly pulls, 35/30 x 2 x 10
    explosive boxing punches, 2 x 30
    single leg squat on edge of high box, 2 x 10 each leg
    standing broad jumps, 5
    altitude drop + standing broad jump, 5
    med ball slams, 10
    knee tuck jumps, 5
    explosive leg extensions, 105/9- x 3 x 15
    extreme angle iso squat, 5:00
    straight arm dips, 90 x 3 x 15
    bicep curl negatives, 20 x 3 x 8

    15 minutes of foam rolling & stretching



    Swim/SCY @ Pitt

    Warm up:

    400 various
    12 x 25 various @ :35
    4 x 50 various while they were doing 6 x 50 @ :55

    Mains sets:

    3 rounds:
    4 x 25 shooters w/fins @ :40
    1 x 50 fast stroke @ 100 pace @ :45
    1 x 50 EZ @ 1:35
    4 x 25 power kicks @ :40 (I did shooters here on 2 rounds)
    1 x 50 fast stroke @ 100 pace @ :45
    1 x 50 EZ @ 1:35
    4 x 25 fast kick @ :40 (By round, I did 1 fast, then 2 fast, then 4 fast)
    1 x 50 EZ

    R1 = 50s were fly-back, R2 = 50s were breast, R3 = 50s were flutter kick

    I skipped the 4th round of that set and grabbed an empty lane in the deep end.

    100 EZ

    10 x 25 breast @ 100 pace @ :45
    250 EZ

    Total: 3150



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


    I took it pretty easy in the gym yesterday, doing mostly plyometrics. I was still a little lackluster at practice. I also had a shoulder twinge after doing fly on the first round of the main set, so switched to a lot of breaststroke and kicking. It freaked me out a little bc I haven't had that happen in a practice for a long time. I will def make an appt with my chiro. I feel somewhat better today. Luckily, I have a sixth month appt with my allergist tomorrow. I want to have him take a look at my ears, which still hurt. My lungs feel ok this am, but the cold water last night didn't really agree with them. It's not easy to do UW work with intermittent broncho spasms ...
  13. Week 185 - Thursday

    by , April 14th, 2016 at 08:48 AM (After a long rest)
    I did not have such a great night of sleep. The first part of the night was great and I woke up at 2am and went to the bathroom but then started thinking work and could not go back to sleep. I finally managed to go to sleep around 3:45 only to walk up 30 minutes later as my alarm went off. Unlike at 2am I was tired at 4:15. I guess I woke during a sleep cycle and probably needed more sleep. I was tired but felt OK at the gym and in the pool although I felt no speed today.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    2x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball on the last set of each round for a minute with legs stretched out front and working in twisting upper body. This one hurt but I am now done with dry lands ahead of nationals.
    5 mins of stretching

    Swimming LCM
    400 free with snorkel
    6x50 catchup on 1min
    4x200 kick with fins on 3mins
    10x50 pull focusing on high elbow on 1min
    2x(4x50 with fins done as open, close, easy, fast)
    200 easy
    Categories
    Swim Workouts
  14. Week 185 - Wednesday

    by , April 13th, 2016 at 09:20 PM (After a long rest)
    I had another good night of sleep last night and woke feeling pretty good this morning. I have been feeling better and better each day and hope this continues.

    Pool setup scy

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

    main sets
    4x(4x25 free on :35 done as open, close, easy, fast)
    8x50 free on :55 at 200 race pace
    200 easy
    8x75 kick on 1:20 odd done as flutter, fly, flutter
    4x200 descend 1-4 on 3mins with instructions for a big descend
    10x50 alternating back/free catchup drill on 1min

    warm down
    200 easy

    i felt much better in the pool today and felt like I had some easy speed which I have not felt in a long time. On the race pace 50s I was out in a solid :25 and held :26s on the other 7. I hurt pretty bad in the last 2 but I was able to hold on and my stroke did not implode. I was happy with this set. On the kick I held 1:05s. On the 200s I went 2:08,2:05, 2:03,2:01.
    Categories
    Swim Workouts
  15. Workout 04/13/16: evening

    by , April 13th, 2016 at 08:33 PM (Maple Syrup with a Side of Chlorine)
    Joined my son for lunch today at the school. Even though he is not in the culinary class, we are able to meet during his lunch period. After some flank steak with parmesan garlic potatoes, BLT salad and a killer PB chocolate cake, we checked out the student store that he staffs a few days a week for his business class. After some errands and general goofing off, I made it to the pool after supper.

    200 free/200 back/200 im drill
    4 x [100 kick with AK, 150 with AP, 100 pull, all with buoy]
    50 easy
    10 x 50 on :50 [odds Free DPS, Evens Back and Fly]
    50 easy
    6 x 25 on :50 [odds drill, evens SDK OW]
    200 loosen and out
    [Solo/Rec/2950 yds/53 min]
    --------------------------------
    Felt good in the water tonight. The lane only had two other swimmers for the first 30 min, then I was able to split. I wrote up the workout for Masters this weekend before heading home. Tomorrow I will be dry, as I will be attending the Sophomore Summit [think career day for all of the 10th graders in the county] and then attending a care plan meeting for my wife's step-father. If I can hit the gym in the afternoon I'll try, but then I'm planning to meet up with the guys for Bible study.
    Categories
    Swim Workouts
  16. 4|12|16 SCM and some drylands

    SCM 30 minutes

    Swim-turn-swim as fr, starting without wall, 20 ea on 0:30
    • Started 5m from wall, ea time working up to 12.5m, then back down to 5m

    Run (parallel with side) and dive (about 11m out), sprint and turn
    • 5 on about 2:00

    12 x 15.3m dive and UW turn in 7.7m wide area
    • dive, pull L, pull R and turn with body mostly under surface

    4 x 50 fr on 1:00 with fins and snorkel, easy but on top of water


    The last effort of the day I decided to flip-turn as fast as I can. 1st time I turned and pushed so quick. It's about timing and then actually making an effort, but correctly.


    Drylands: shoulders, RC, torso, and stretching

    Updated April 12th, 2016 at 10:56 PM by __steve__

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  17. Week 185 - Tuesday

    by , April 12th, 2016 at 08:38 PM (After a long rest)
    I had a good nights sleep last night. This morning I started later than usual and started cutting back on my abs this morning. I also did an easy swim this morning.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    2x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball.
    5 mins of stretching

    Swimming SCY
    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1min
    10x50 pull focusing on high elbow on 1min
    3x(4x50 free on :35 don as open, close, easy, fast)
    200 free
    Categories
    Swim Workouts
  18. Apr 3-12

    by , April 12th, 2016 at 03:59 PM (Senior Sprinting)
    Since the Tulsa meet, in the water most days, lots of piddling stuff, couple of light Bridge days, stretching most days. Trying to extend taper throughout April. This weekend, Y Nationals, outdoors in Sarasota. Will have three shots at a 50 fly (one with a relay start) and four shots at the 50 free.
  19. Tues Apr 12

    by , April 12th, 2016 at 03:46 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ
    4 x 50 single arm fly @ 1:10
    100 EZ

    Main sets:

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

    10 x 25 fly @ 100 pace @ :45
    50 EZ
    10 x 25 back kick @ :45
    100 EZ
    10 x 25 breast @ 100 pace @ :45
    150 EZ
    10 x 25 free @ 100 pace @ :45
    200 EZ
    10 x 25 flutter kick @ 100 pace @ :45
    250 EZ

    Total: 3350


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


    I had a deep tissue massage and a cupping session yesterday. It really helped with the soreness from weights. I should have gone to the gym today, but didn't feel like it. I'll go tomorrow before the Pitt practice. I'm still having allergy problems -- ears hurt, chest congestion, cough, sinus pain, fatigue. I had planned to start resting for nationals next Tuesday or so. If I'm not substantially better by then, I may pull the plug. I don't want to compete feeling like this. I can work out, but it's a struggle. April is not a good month for those of us with allergies and asthma. I just ordered some plant sterols to see if they help alleviate the symptoms any. I'm off to watch Lil Fort's track meet now. She's running the 2 mile -- got all of Mr. Fort's slow twitch genes.

    Assuming I do go to nats, I'm pondering whether I should use the retractable backstroke ledge. I won't be there in time to try it on Thursday and I may miss the warm up after the 500 free on Friday bc my first event is in the afternoon (50 back). So I would have to try it for the first time in a race ... Risky, but I may take the risk since I have the 27.4 as a backup.

    Updated April 12th, 2016 at 04:25 PM by The Fortress

    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 04/13/2016

    by , April 12th, 2016 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout--meet starts tomorrow
    SCY
    WARM UP:
    2 X 200 3:20
    3 X 100 1:40
    2 X 100 kick 2:20

    2 X (3 X 100 free 1:45
    #1: moderate #2: build #3: 50 moderate/50 fast

    6 X 25
    odd: build to finish
    even: blocks--sprint 20 yards

    OPTIONAL:
    1 X 50 blocks
    Relay starts

    WARM DOWN
    Categories
    Swim Workouts