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  1. Week 73 - Thursday

    by , February 20th, 2014 at 07:44 PM (After a long rest)
    We celebrated my wife's birthday by taking the kids out to the Saltgrass restaurant last night. It was fun but I am not used to eating late and despite being in bed by 9 my alarm came too quickly for my liking this morning. I drug my butt out of bed and to the pool on will power. Today's workout was not good and I sort of floated through it. I did not have any pep at all today. Two good things I guess; first I made it to the pool in the first place, and second no shoulder pain or discomfort today. Fingers crossed this was just the week catching up on me.

    Warm up
    8x100 on 1.20 with a snorkel

    Main set
    4x(4x50 kick on 50, 1x200 free with overkill on 2.15)
    6x100 on 2mins best average
    12x50 on 55 swum 12.5 fly kick underwater, 12.5 fast

    Warm down
    2x400 easy on 4.40

    I held 40s on the kick and descended from 2.07 to 2.01on the overkick. These were hard especially the second 100. The best average I really went moderate because of my worry of shoulder pain and held 1min pace.

    I have a USAS meet tomorrow and I am signed up for the 1650. Warmup is at 5pm so I am going to be cutting it close with work. Saturday I am swimming the DAM SMU USMS meet and I am signed up for the 50 back, 50 fly, 500 free, 200 free and 100 IM. I really need to do the USAS meet since I don't have not swum the 1650 and as such can't swim it in the A meets. Saturday should be fun and I should have some good races with Steve Unruh in both the 500 and 200 free. The other races are sort of fillers but should again be fun providing my shoulder is good after my mile tomorrow. I am hopeful I can go a good time on the mile but have not swum it short course as a master so this will be interesting.
    Swim Workouts
  2. Hurray for progress

    I had a very enjoyable swim this morning—the first part with the PCST masters, then on my own for the last bit. It was a warm and foggy morning, Kelcee was on deck, and I had a couple of good workout mates to share the first couple of sets with. Here is how it went:

    500 lcm warmup, various

    3x thru (odd rounds FR, even IM-no-free):
    3 x 50 drill @ 1:10
    150 build @ 2:45

    4x thru, with fins
    2 x 50 kick-as-far-as-you-can-underwater + rest of length FR
    1 x 50 sprint (FR on odd rounds, FL on even rounds)
    [I took my fins off after 400 of this—I think I went faster on the fly sprint without fins than with.]

    200 easy

    2x thru (broken magic 700s)
    50 FR @ :45
    50 easy back @ 1:15
    100 FR @ 1:30
    50 easy back @ 1:15
    150 FR @ 2:15
    50 easy back @ 1:15
    200 FR @ 3:00
    50 easy back @ 1:15
    [I have been struggling to get back to a fitness level where 1:30/lcm 100 pace feels taxing but doable. I’m not there yet, but I can see some progress. On the first round of this set I didn’t make all the FR times—I was -3, +1, +3, and +3 seconds on my 50/100/150/200 intervals. I didn’t think I could work harder on the second round, so I focused on finding what I could relax while still going fast, and that worked--I was able to go -2/-1/0/0.]

    200 IM kick

    12 x 100 @ 2:15:

    • 3 FL/BK
    • 3 BK/BR
    • 3 BR/FR
    • 3 IM
    • Descend each set of 3

    600 warmdown + play + figure-skating-inspired twirliness

    That was it!

    I’ve been away from my blog for the last week, but not from swimming—one of my goals while I’m down here is to get in a good bit of yardage, both in the pool and in the gulf when conditions are good. I signed up for my first swim of the season, Stage 6 of 8 Bridges in late June, so now there’s something long and fun to train for.

    One of my other goals for this month has been to start back doing yoga. I was dismayed to discover a couple of months ago that I was no longer able to get up off the floor without using my arms. I decided that I really needed to do something about feeling so rickety and decrepit, so when I got here in early February I signed up for the all-you-can-asana monthly deal at the small yoga studio that is conveniently on the way to the pool. I’ve been going to 2 or 3 classes a week, trying different styles, and am enjoying it a lot. The classes are very small—3-5 people is not unusual—and we occasionally have live sitar music provided by a local kid. (It’s sometimes mindbending how much the “Redneck Riviera” has changed over the last few decades).

    My body feels good, and seeing some progress in flexibility and strength is encouraging--plus I can once again stand up from sitting crosslegged with no help from my arms. Woohoo! Saturday, if the weather holds, I’ll get to try SUP yoga--that should be a blast.
  3. Thursday, FEB. 20

    by , February 20th, 2014 at 06:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 100 backstroke kick w/fins, UW 15 m each length @ 2:00
    100 EZ

    Main sets:

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

    2 x (25 AFAP kick + 75 EZ) @ 3:00

    4 x (10 x 25 @ 100 pace @ :40 + 100 EZ)
    -- fly/back kick under 15 M/breast/free
    -- was dragging on the last set

    100 EZ

    Total: 3200


    Still felt pretty rotten today, but muddled through. Back to the gym tomorrow. I'm still feeling somewhat unmotivated. I hope I can shake off this semi malaise before my meets coming up ...

    Article on strength training:

    TRX streamlining exercise:

    Updated February 21st, 2014 at 08:15 AM by The Fortress

    Swim Workouts
  4. 2|20|14 more easy drill swimming

    by , February 20th, 2014 at 05:17 PM (Blog)
    1500 SCM of drills

    Yesterday's drill #2 made me sore today - oops

    Muscle aching is just minor, more worrisome for me is I injured my back last week (squats again), and something triggered it yesterday causing the inflammation to pinnacle. Today it is a little better and I'm sure tomorrow should be almost pain free, but I'm concerned I may reinjure myself at the meet and be in a world of hurt. I have got to play it cautious, be fully warm before jumping in the competition pool, and take care picking things up and stuff in the meantime.
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/21/2013

    by , February 20th, 2014 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 150 2:30 2:15
    1 X 200 3:15 3:00
    5 X 50 kick 1:15 1:00
    Two rounds. Round 1 intervals left, 2 right.

    4 X 200 IM 3:30
    1 X 100 fly 2:00
    1 X 100 back 2:00
    1 X 100 breast 2:15
    1 X 100 free --

    1 X 400 5:30
    3 X 100 1:30
    3 X 100 1:20
    3 X 100 1:15
    2 X 100 swim down 2:00

    Swim Workouts
  6. Feb. 14, 18

    by , February 20th, 2014 at 11:16 AM (The FAF AFAP Digest)

    Feb 14: Drylands at LA Fitness

    Got the is quick workout before I left for my flight to CA:
    RC, scap ex
    good mornings, 8 x 3 x 8
    seated row, 80 x 4 x 8 negatives
    wood chop 27.5 x 2 x 15 each side
    dead lift, 75 x 3 x 20/17/15
    kneeling ab crunch, 110 x 3 x 20
    explosive leg extensions, 90 x 3 x 25

    4 day gap during which I did zilch ...

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull drill
    4 x 25 shooters w.fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    50 EZ

    4 x (75 fast kick w/fins + 125 EZ) @ 5:00
    dolphin with board (40-41), back (38), flutter (40), back (39)
    50 EZ

    4 x 25 free @ 100 pace @ :40
    -- decided I didn't want to do a USRPT set, felt terrible
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x 25 dive w/chute off blocks w/15 kicks, cruise back

    6 x 25 w/chute & fins
    100 EZ

    Total: 3550


    Had a nice visit in Cali. Teen Fort doing well post surgery. Didn't feel like making a special effort to swim with Lil Fort in tow. But after 4 dry days, I felt positively awful in the water yesterday. I'm also tired from lack of sleep. I don't do well traveling west; no west coast meets for me.

    Use your form roller!
  7. Still dealing with allergies but surviving

    by , February 20th, 2014 at 07:46 AM (Mixing it up this year)
    Another nice easy day today. Still not feeling too strong.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/strapless paddles & zoomers
    8x25@:45 torque drill w/paddles & snorkle
    4x25@:05 RI fly scull drill w/snorkle
    200 fly kick on back streamline w/zoomers
    200 breast kick trying to minimize the pain in my left knee
    200 free EZ

    total 3000 yards
    Swim Workouts
  8. Wednesday 2/19/14

    Wednesday 2/19

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    5x100 @ 1:15 D1-5
    8x25 @ :30 V.S.

    "Stations" (numbered as written, but listed in order performed)

    20x25 @ :40 drill w/ snorkel (alternated human paddle/B&A)

    8x25 @ :20 AE
    50 @ 1:00 rest FAST w/ fins (FL - 24.2)
    6x25 @ :20 AE
    100 @ 1:00 rest FAST w/ fins (FL - 51.1)
    100 EZ

    8x25 @ :20 rest V-sit scull w/ snorkel
    4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25

    25 FAST w/ fins + paddles + power tower (moderate weight)
    25 EZ
    50 FAST w/ fins + paddles (FR both RDs - 22.4, 21.9)
    100 EZ

    300 EZ

    Total: 4100

    PM swim:

    400 swim w/ snorkel every 4th 25 scull
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x25 @ :40 under H2O kick w/ fins

    15:00 of start/turn work and relay exchanges
    Video of my best exchange (BR to FL)

    2x (RD1: BR, RD2: FL)
    8x25 @ :40 drill (BR w/ FR kick, 3K-1P FL)
    6x50 @ :40 AE (BR held 36-37, FL held 32-34)
    8x25 @ :40 body wave w/ snorkel
    4x75 @ 1:10 D1-4
    BR - 58, 56, 54, 51
    FL - 52, 50, 48, 45 (done as add-on FL to the front, starting with a 75 FR)

    6x25 @ 1:00 FAST w/ fins (alternated FL/BR)
    250 EZ

    Total: 4400
    Swim Workouts
  9. Wednesday, February 19, 2014 5:00-6:10pm

    by , February 19th, 2014 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Two days in a row with no work!! WOW!!

    We still did work on the house, getting the final layer of finish plywood laid down in the upper bathroom. It was a bit tricky to get it cut to fit around things, and especially tough to figure out the right angle to fit it into place, plus removing it again to put down the glue, then replace it again for nailing. Construction is fun, but it's something I don't think I'd like doing every day. At least we're getting close to the finish line on the upstairs bath...then it'll be the same thing downstairs. We do have to keep one working bathroom in the house you know!!

    I was told it would probably get crowded tonight at the Y around 6:00, and they were right. Luckily I got in at 5:00, and got most of the good stuff done before everyone in Wenatchee wanted to swim!

    500 Free

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 50 Flutter Kick w/ board @ :55
    2 x 50 Flutter Kick w/ board @ :50
    1 x 50 Flutter Kick w/ board @ :45
    about :45 rest (also getting my short fins on)
    4 x 50 SDK w/ short fins @ :50
    3 x 50 SDK w/ short fins @ :45
    2 x 50 SDK w/ short fins @ :40
    1 x 50 SDK w/ short fins @ :35

    12 x 125 Free Pull w/ Catalyst paddles @ 1:45 (held +- 1:30s)
    I almost felt like I was doing a KNelson set here...but a little slower

    100 EZ
    8 x 25 @ :30 Odds Fast Fly, Evens EZ Free

    400 Kick w/ board circling (and lapping) with the other lap swimmers

    3700 Yards
  10. Wednesday, February 19. 2014

    by , February 19th, 2014 at 10:27 PM (I swim, therefore I am)
    Air temp of 75, pool at 83
    Sunny skies with humidity at 66%

    Warm up
    400 REV IM

    *Set 1*
    4(5x100 FR on 1:30, 1:00 rest) desc 100s 1-5
    rd1 *1:15-1:12 w/drag suit-snorkel
    rd2 *1:13-1:10 w/drag suit
    rd3 *1:11-1:09 w/drag suit-snorkel
    rd4 *1:11-1:08
    ---200 BK Swim
    ---8x25 BK on :30 Steady *17s-16s

    *Set 2*
    3(5x100 on 1:45, 1:00 rest) *1:12s-1:09s
    /w (m)agility paddles-snorkel-tube-buoy
    ---200 BR Kick

    *Set 3*
    300 Fly as 4(50DR/25Swim)
    16x25 Fly on :40, *16s-15s
    ---200 BK kick

    *Set 4*
    10x50 Bk on :50, *38-36

    Warm down
    200 IM EZ
    100 IM EZ

    I still have some training aches from a strong dry-land strength session on Monday, and yesterday I did some quality IM sets including fast 25s of all strokes. This week I am feeling better in the water, but so far the training results indicate it will take some time before I am at the strength, power and water feel I had last four months ago. I am trying out a slightly oversized brief style mesh drag suit for a few sessions.
    Swim Workouts
  11. 2|19|14 slow SCM drill day

    by , February 19th, 2014 at 03:15 PM (Blog)
    Did about 1500M using fins and snorkel mostly doing drills. Also did about 200 of back to experiment with different turn techniques.

    A couple new drills tried today:
    1) One-arm free, weighted fist drill (1 lb) - this really synchronizes my kick and rotation with hand entry. My left side is way off, as in the early days my stroke developed while protecting the shoulder joint from dislocating. Shoulder is more stable now so I can fix this area.

    2) human-paddle drill done as a "pull" stroke - can really get the feel of holding good water pressure. Also able to focus the load directly on the lats, all stretched out and stuff - felt good.

    Updated February 19th, 2014 at 06:03 PM by __steve__ (better description of drill)

  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/20/2013

    by , February 19th, 2014 at 12:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals on left, 2 on right.

    1 X 500 kick

    9 X 100 choice 2:00
    #3-6-9 @ 85/90%

    3 X 50 moderate 1:15
    1 X 100 fast/blocks --
    Four rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Week 73 - Wednesday

    by , February 19th, 2014 at 08:41 AM (After a long rest)
    Today is my wife's birthday! After my workout last night my kids and I gave her, her birthday presents. It was fun as usual with my kids are there musical cards. They gave there mum a dancing sunning pickle birthday card and the irony is my wife hates pickles but loved the card. We will be going out for a celebratory dinner tonight which will be fun also.

    I had a pretty rough nights sleep last night and my left shoulder is sore. It's not a hurt but rather a pinch so I will need to watch this over the next couple weeks. I am not at the point that it is stopping me do anything but I definately feel it when swimming. Today's workout like last night had some built in recovery which felt good.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 kick on 50

    Main sets
    4x(3x100 pull on 1 min, 300 pull on 3.45)
    200 easy
    12x50 drill swim by 25 on 50
    8x50 with fins underwater no breaths on 1.10

    Warm down
    200 easy

    Total 5000scy

    I held 59s on the 100 but struggled with turning with the pull bouy and making the send off so the send offs were more like 1.01s. The 300 was active recovery. Everything else was pretty straight forward. The hypoxic 50s are always tough and today was no exception.
    Swim Workouts
  14. Allergies hitting but handling it much better

    by , February 19th, 2014 at 07:35 AM (Mixing it up this year)
    I have to admit the local honey is really minimizing the effects of my allergies. I did take a Claritan last night and will again tonight, but for the weekend NONE! I noticed this morning it was harder to breath while swimming than normal.

    Hopefully the meet this weekend will go well. I can't believe the last event of the meet is the 200 Fly!!! WHY????? 10 events over 3 days mostly long distance.

    Here was my easy workout today. My legs felt fairly strong, must be from all the walking and spinning.

    500 free
    500 free kick w/zoomers

    4x200@4:00 w/zoomers #1 fly #2 back #3 free #4 breast as 50 rt arm/50 lt arm/50 kick/50 swim on breast 100 pull/50 kick/50 swim
    200 IM in 3:21
    5x100@1:45 free w/strapless paddles & bouy holding 1:26's

    5x100 as 25 kick/75 free odds 1st lap streamline kick evens 1st lap dolphin w/scull w/snorkle

    Total 3000 yards
    Swim Workouts
  15. Tuesday, February 18, 2014 5:35-6:30pm

    by , February 18th, 2014 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    Day off today, but still working on the house throughout the morning/afternoon. I'm going to have tomorrow off as well, so that will be nice only doing "one job" for a few days.

    I started out circling, but soon was solo in my lane.

    200 Flutter Kick w/ board
    400 Free

    Solo here:
    8 x 200 Free Pull @ Desc. Interval
    started at 3:00, then dropped by :05 steps down to the last one @ 2:25
    First one I went 2:20, #2-6 were 2:15s, #7-8 were 2:17s

    100 EZ

    700 Dolphin Kick w/ short fins on back, arms at side, goggles on the pool deck...just resting and kicking

    3000 Yards

    Those descending intervals are fun for me, and they're one of the only ways I can truly push myself when I swim on my own.
    If I try to set a challenging interval for "X" number of repeats of any distance, I usually will not work hard enough, or will cut out early. That's one of the problems with working out solo.
  16. Tuesday 2/18/14

    Tuesday 2/18

    PM only SCY

    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :20 AE

    8x25 @ :30 V.S.
    100 EZ

    24x50 @ 1:00 BEST AVG (ranged 27.5-27.9)
    100 EZ

    8x25 @ :25 FR kick w/ board
    4x25 @ :10 rest scull/drill w/ snorkel
    25 @ 1:00 under H2O kick w/ fins
    50 @ 1:30 25 under H2O kick/25 FAST FL w/ fins
    75 @ 2:00 25 under H2O kick/50 FAST FL w/ fins
    100 @ 2:00 25 under H2O kick/75 FAST FL w/ fins

    550 EZ

    Total: 4700
    Swim Workouts
  17. Week 73 - Tuesday

    by , February 18th, 2014 at 10:20 PM (After a long rest)
    Executives at my company get an all day physical annually at the Coopers Clinic in Dallas. I had one in 2007 and had somehow managed to avoid it since. I am a typical male and avoid the doctor like the plague. At my annual review my chairman told me he was insisting on me taking a physical this year. Today was my day and as a result I had to fast and avoid exercise 24 hrs before the physical. It was very interesting comparing all my stats from this one to my last. Everything came back stellar. My body weight was 180 today, body fat 13.5%, stress test I lasted 30 mins on the tread mill and could have gone longer but my knee started to swell. I had the full body MRI and got the all clear on all organs, blood work was within the normal ranges on everything. My cholesterol level was high but primarily it was my HDL so all was good. Tonight I decided to go to the pool for a swim. I was tired tonight and I put this down to lack of food today combined with the stress test.

    Warm up
    1000 swim with snorkel

    Main sets
    12x50 2 turn 50s on 45
    15x100 swum 5-4-3-2-1 starting on 1.20 and descending 5 each cycle
    4x(4x25 underwater on 35, 4x50 free on 40, 100 back on 1.40)

    Total 4400scy

    Nothing really impressive tonight. I made the main set but was tired and sluggish throughout.
    Swim Workouts
  18. 2|18|14 LCM

    by , February 18th, 2014 at 06:38 PM (Blog)
    2000M F, S

    6 each starts from the block
    • without breakouts

    3 each practice forward start sequences, without actually starting

    2 x 50M free on 2:00, 1 breath each
    • easy sprint - high 30's

    The two blocks available at this pool are temporary and removable - bolted together with 2 x 4 lumber - LOL, but they get the job done (sorta). One is too high and has a sharp leading edge, the other one (that I prefer) wobbles fore and aft. The final practiced start resulted in left hip pain. I was too zealous for both me and the block, and my trailing leg kicked up too high overextending the hip. Just a minor pull, with most of the inflammation gone hours later, but I have got to be more careful leading up to meets.

    Updated February 18th, 2014 at 09:26 PM by __steve__

  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/19/2013

    by , February 18th, 2014 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    2 X 300 IM 5:15
    1 X 50 easy 1:15
    2 x 200 IM 3:30
    1 X 50 easy 1:15
    2 X 100 IM 1:45
    1 X 50 easy --

    7 X 200 pull
    2 on 3:00
    2 on 2:40
    2 on 2:30
    Break (1 minute or so)
    1: best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. 2|17|14 SCM recovery

    by , February 18th, 2014 at 11:01 AM (Blog)
    3000M of drills, form, and easy fun stuff with fins and snorkel and without