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  1. 1/6/16

    Short jog and some yoga last night.
    P90 shoulders and arms this morning before work.

    We had a good showing at practice tonight and I felt pretty good through the following.

    2 x (50 kick/100 swim)
    Put on fins for
    3 x 100 kick @ 1:30
    4 x 25 swim @ 30
    -odds DPS
    -evens sprint
    2 x 75 kick on back @ 1:20 (8 SDK of walls)

    4 x 50 @ 60
    -12.5 sprint/37.5 ez
    -add 12.5 sprint to the next three
    200 free sprint @ 4:00
    200 back sprint @'4:00
    50 ez

    6 x 50 @ 55 (drill/swim)
    4 x 75 @ 1:15 stroke build
    4 x 100 @ 1:40 stroke portion is fast
    -25 stroke/75 free
    -50 stroke/50 free
    -75 stroke/25 free
    -100 stroke

    6 x 50 @ 55 drill/swim
    -odds free, evens stroke
    4 x 75 @ 1:15 build
    -free/stroke/free by 25
    4 x 100 @ 1:40 free portion is fast
    -25 free/75 stroke
    -50 free/50 stroke
    -75 free/25 stroke
    100 free

    200 w/d

    3700
    Categories
    Uncategorized
  2. Week 171 - Wednesday

    by , January 6th, 2016 at 08:54 PM (After a long rest)
    I woke up 10 minutes late this morning and realized my alarm was not set. I swear I set it but I guess not. I was also surprised I did not wake up earlier. I slept really well though.

    Today i I tried ramping up my 200 pace and did surprisingly well.

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

    main sets
    10x75 kick with fins on 1min
    100 easy
    12x25 done as 3x(open,close,easy,fast)
    100 easy
    16x50 free at 200 race pace(:26 target) on :55
    100 easy
    4x200 IM done as odds swim on 2:45, evens kick on 3:15

    warm down
    200 easy

    i felt good on the warmup and the open close easy fast set. I consciously tried picking my pace up on the first 4x50s and started out with a :25 and then worked to hold solid :26s. I hit a groove and despite nearly all the 50s hurting I managed to hold solid :26s the whole way. I cruised the IMs and got about 10 seconds rest. I was tired today but very happy with no :26 highs or :27s.
    Categories
    Swim Workouts
  3. Workout 01/06/16: evening

    by , January 6th, 2016 at 08:42 PM (Maple Syrup with a Side of Chlorine)
    Hit the gym on Monday night for 20 minutes on the elliptical. Today at lunch Lena and I went to the high school for lunch with Preston's culinary class, here's a peek ...



    After school Preston and I went to watch the new Star Wars movie, his first time seeing one. I haven't watched them since the original three as a kid, which I guess are now #4-6. I have always been a fan of the music score.

    Swim tonight before supper ...

    200 free/200 back/200 im drill
    2 x (100 kick with AK, 150 with AP, 100 pull) continuous with snorkel
    50 easy
    4 x 50 fast on :05sr
    150 pull with snorkel
    100 loosen and out
    (Solo/Rec/1800 yds/35 min)
    --------------------------------

    Lena found a recipe for lasagna rolls that I put together earlier and just need to bake - looks delicious.

    Updated January 12th, 2016 at 09:27 PM by rxleakem

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 01/07/2016

    by , January 6th, 2016 at 10:38 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    ******* 75 minutes *******
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    1 X 100 easy 2:00
    2 X 50 strong 1:10
    4 x 25 sprint :40 #4 on 1:00
    Four rounds--choice

    20 X 50 1:00--choice
    1 moderate
    1 fast
    1 mod
    2 fast
    1 mod
    3 fast
    1 mod
    4 fast
    6 moderate--swim down
    Categories
    Swim Workouts
  5. Tues Jan 5

    by , January 5th, 2016 at 04:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

    5 rounds:
    6 x 25 fly w/fins @ 100 pace @ :30
    150 EZ

    10 x 25 breast, hold best average @ 1:00
    300 EZ

    Total: 2950


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



    Ouch, was quite sore from weights today. But managed to get through the "fly training." I'll definitely be due for a week off weights before the Buffalo meet. I am thinking about signing up for 100 breast, 100 IM, 50 breast and 50 back based on the order of events: https://www.clubassistant.com/club/m...2258&smid=6970. (Always reserving the right to scratch if the meet is running too fast. ) I wish the 50 back wasn't last as so often seems to happen at meets ... Though perhaps I should do some fly as I haven't raced fly since the Sprint Classic?

    There is also a meet at Miami University of Ohio on Feb 13, which I excluded from my list. Great pool, but it's awfully close to the Albatross meet.
    Categories
    Swim Workouts
  6. Week 171 - Tuesday

    by , January 5th, 2016 at 01:49 PM (After a long rest)
    I had a very good night of sleep last night and woke feeling good. I hoped to get both drylands and a swim in today but alas I was not able to make both work.

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out
    5 mins of one leg pushes on vasa against the wall(10 pushes per leg)

    My new ab toy is tearing up my stomach pretty good and I wonder how long I will have to wait before the soreness goes away. I guess I must be doing something right because my back ache has gone already.

    I am still working on my season plan but I would like to add an extra 5k per week to my swimming program from last season. As we have put more focus on race pace work my aerobic work has decreased. In thinking about my 800m I think the reduction in aerobic work likely hurt me. Its a balance due to the wide range of events I compete in. My challenge is trying to find an extra 90 minutes or so in my week to swim, which is going to be tough.

    Assuming my work situation stays as it is right now I maybe able to do a taper meet this spring. My season plan is going to assume I am going to do a taper meet. Now the challenge is deciding between USMS Spring Nationals and Canadian Nationals. My friend from Austin ages up next year so this will be my last shot at the little Ewok for a few years, so right now I am leaning towards Greensboro.
  7. Sarasota Y Sharks Masters 5:30 AM Workout 01/06/2016

    by , January 5th, 2016 at 12:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    @@@@@@@@ 75 minutes @@@@@@@@
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 150 2:30
    3 X 100 1:30
    1 X 250 3:45
    3 X 100 KICK 2:15

    1 X 100 easy 2:00
    3 X 50 1:15
    Four rounds. Choice.
    Descend 50's 1-3--start strong (85%) and descend from there.

    9 X 200 pull 3:00
    1-4: long and strong
    5-8: descend to fast
    #9 is swim down
    Categories
    Swim Workouts
  8. Monday 1/4/16

    Short swim on a chilly night for SC. I was happy to get out early to finish moving all of my wife's plants into the garage and shed.

    400 choice (did 300 w/snorkel and buoy, 100 back/breast)

    3 rounds of
    150 build
    75 build
    50 (80%,85%,90% by round)
    25 no breather
    50 same as above
    25 no breather
    50 same as above
    25 easy
    2 x 100 pull

    10 x 50 various pacing swims

    50 float and out of there

    I did manage to do P90 core before work which felt pretty good.

    We have a "prediction mile" on tap for Sat which will test my pace work I have been working on. No clocks or watches, you predict your time and the closest swimmer wins. You don't have to go fast, just hold your pace. I am not a miler nor do I ever want to train for it but I am looking forward to this.
    Categories
    Uncategorized
  9. Mon Jan 4

    by , January 4th, 2016 at 03:49 PM (The FAF AFAP Digest)

    Drylands:


    rehab ex
    ab wheel roll outs w/knees on bosu, 3 x 15
    straight arm dips, 90 x 3 x 15
    single leg squats on high box, 3 x 6 each leg
    zercher squats, 75 x 4 x 6
    HS hi row, 140 x 4 x 5
    supine backstroke pull on cable machine on yoga ball (legs straight, feet together), 25 x 2 x 8 each arm
    pull up negatives, 2 x 5
    back extensions w/plate, 25 x 1 x 10 (forgot to do other reps)
    explosive leg extensions, 105 x 3 x 15

    Swim: 1200 EZ


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


    I'm already sore from that! Getting back to drylands after NE Champs has been taxing, especially trying to add a short core session into the routine. I also need to get back to foam rolling and stretching. Didn't even think about that over the holidays.

    I've been looking at the meet calendar trying to decide what meets to swim in the next 6+ months. The best options seem to be:

    Jan 24: SCY @ University of Buffalo
    Feb. 13: SCY @ Miami U of Ohio
    Mar 5: SCM Albatross Meet @ Bethesda
    Apr 2: SCY Huntington Meet @ Ohio St U
    Apr 9-10: SCY Zones @ Mason
    Apr 28-May 1: SCY Nationals @ Greensboro
    May 20- 23: Canadian nationals (I would only go if it is SCM)
    July 9-10: LCM Terrapin Cup @ U of Md (very early start)
    July 21-25: SCM, USA Masters Games @ Greensboro (assuming it is USMS sanctioned)
    July 30-31: LCM, South Central Zones @ Texas A&M

    I obviously can't go to all of these. I can't say that I'm all that excited about SCY zones and nationals since I'll be 54.9. It probably only makes sense to go to one of them. If I went to Zones, there would be plenty of time to re-boot and re-taper for Canadian Nationals. But some of the Pitt folks are actually talking about going to USMS nationals, which might change my thinking ... Though only 3 weeks between USMS Nationals and Canadian nationals is a very short turnaround. Probably inadvisable ... Any thoughts? For now, I'm just going to focus on the first two meets on my list. I really think I should head up to Buffalo bc I don't want to wait until March to race.

    Updated January 5th, 2016 at 05:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Mon Jan 4

    by , January 4th, 2016 at 03:21 PM (Senior Sprinting)
    LCM
    400 warmup
    8x50 on about 5:00, 50 ez in between
    1. 25f/25e from blocks
    2. 25e/25f with f+p
    3. 25e/25f with f
    4. 25e/25f
    5. 25e/25f kick w fins (no board)
    6. 25e/25f with f
    7. 25e/25f
    8. 25f/25e from blocks
    50 ez
    50 nb
    Categories
    Swim Workouts
  11. 1|4|16 SCM / drylands

    800 easy

    11 x 25 fr on 5:00 (plus 25 easy br)

    Used a conservative timing method: By hitting the START on my watch while UW then going, then instead of a finishing touch at the wall, I just touched the STOP on the watch and took note of time. The actual times can't be slower than posted, but it was still ego busting.

    Fastest was 14.80, slowest was 15.60

    Interesting that three were done using a dolphin kick free, with fast turnover, and they had faster average times and I felt less winded afterwards.


    Drylands

    Raceclubs yoga for swimmers - core
    Raceclubs yoga for swimmers - legs (had to stop half way in to this one because lunch was over with)

    Updated January 4th, 2016 at 10:21 PM by __steve__

    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters 5:30 AM Workout 01/05/2016

    by , January 4th, 2016 at 11:25 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    %%%%%%% 75 minutes %%%%%%%%%
    SCY
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    350 kick + 50 swim
    kick: 50 moderate/50 fast

    3 X 100 IM 1:45
    4 X 25 fast--choice-- :30 #4 on 1:00
    Three rounds

    1 X 300 4:30
    1 X 200 3:00
    1 x 100 1:30
    Two rounds--pull
    Last 100 is your warm down
    Categories
    Swim Workouts
  13. Week 171 - Monday

    by , January 4th, 2016 at 08:34 AM (After a long rest)
    I felt very sluggish yesterday and think I am fighting a bug/virus. I went to bed nice and early and slept well and felt much better this morning. Just as well really because today was a hard practice.

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

    Main sets
    8x75 kick on 1:10
    6x(200 free with paddles on 2:10, 2x50 back on :40)
    100 easy
    12x25 streamline back kick underwater with fins
    10x50 on :50 odds DPS, evens doggy paddle down and DPS back

    Warm down
    200 easy

    The kick set was a tough transition from warmup to main set and I was ho,ding 1:00. i was 1:58 on the first 200 and then held 2:02/2:03 on the rest. I was :33/:34 on the back 50s with very quick transition to paddles. My legs hurt pretty bad on this set and I tried 6 beat kicking throughout. The underwaters were tough but I made them. I was ho,ding 9/10 strokes per length on the DPS on the 50s.
    Categories
    Swim Workouts
  14. 1|3|16 drylands

    Sunday run - 1.5mi (11:15)



    weights

    LP / DBBP superset
    • 6 sets of 10 (ea)

    Kneeling DBDL on bench
    • 3 x 10 ea

    Side kicks using stationary leg press machine
    • 1 x 10 ea

    Lat pulldowns easy
    • 1 x 20

    cable rows easy
    • 1 x 10 ea

    Leg curls / extensions superset
    • 1 x 10

    Back extensions
    • 1 x 20

    Cable pulldowns easy
    • 2 x 15 ea

    helicopter hip exercise with 5 lbs tied to each shoe lace
    • 1 x 10 ea

    Updated January 4th, 2016 at 09:51 AM by __steve__

    Categories
    Uncategorized
  15. Sun Jan 3

    by , January 3rd, 2016 at 08:43 PM (Senior Sprinting)
    Bridge

    LCM
    400 warmup
    4x50 uwk w fins on 2:00
    8x50 on 1:15 (45s, keep HR~120)
  16. Sat Jan 2

    by , January 2nd, 2016 at 09:17 PM (Senior Sprinting)
    Bridge

    400 warmup
    3 x 4 x 12 1/2: free, fly, kick
    8 x 25 w fins: e/f, f/e, e/f, f/e, 2 x build, 2 x max tempo
    4 x 12 1/2 free
    50 ez
    50 nb
  17. Week 170 - Saturday

    by , January 2nd, 2016 at 08:22 PM (After a long rest)
    I had a great nights sleep but woke up with a sore muscle on the inside of my left leg. I guess I slept in it strangely or something but even now I can still feel it. It did not interfere with swimming but I imagine if I did breast stroke it would be uncomfortable. If it's not one thing it's another.

    Today was was our normal Saturday race pace set and despite not hitting my goal time for all 16 I got further than last week and I think a few more attempts I will be back to making all of them at which time we will start reducing the send off time.

    500 free with snorkel
    12 X 50 drill/build on :50
    16x100 free on 2mins at 500 race pace
    500 free with snorkel

    The first few were tough today before hitting a groove and I was able to hold :56s until #12. I failed on 13 going :58 but instead of skipping I went easy on #14 and then went :57 on #15 and finished with a :55 on the last one. I was really tired today and throughout the afternoon I have felt like I am fighting a bug. Fingers crossed a good night of sleep and I will be back in my groove.
    Categories
    Swim Workouts
  18. Fri-Sat Jan 1-2

    by , January 2nd, 2016 at 06:23 PM (The FAF AFAP Digest)
    Friday: Drylands: mini core

    Saxon side bends, 10 x 2 x 15
    power wheel standing roll outs, 8
    TRX forward & backs with forearms on bosu, 2 x 25
    TRX pendulums, 2 x 25
    TRX saw pikes, 2 x 15
    supine flutter kicks on bosu, 100
    supine bench press w/DBs on bosu with straight raised legs, 20 x 2 x 15

    3 miles on treadmill



    Saturday: Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

    4 x 25 burst + cruise @ 1:00, 50 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    fast broken 100 IM, :15 rest @ 50
    150 EZ

    broken 100 fly w/fins, :10 rest per 25
    -- this was awful, couldn't really do the last 25
    100 EZ

    2 x
    10 x 25 fly w/fins @ 100 pace @ :45
    50 EZ

    100 EZ

    10 x 25 flutter kick, hold best average @ 1:00
    200 EZ

    Total: 3350



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


    Whew, I'm tired from that effort. I am definitely not in fly shape. If I can't do a broken 100 with fins (though I was tired), it's tough to see how I could do it that well in a meet even in SCY. I can't seem to stay UW in a 100 as long as I used to ... I think I'd have to work on breathing every stroke, which I'm not sure is the best fit with my stroke. Something to mull over.
  19. 1|2|16 SCM

    6 x 50 on 2:00 done as:
    • 22m UWDK / 25m easy fr

    4 x 50 on 3:00 done as:
    • 25m UWDK / 25m easy fr

    10 x 30 on 1:00 as:
    • 15m fast fr / 15m easy br

    5 x 30 on 2:00 as:
    • 15m fast fr / 15m easy br

    5 x 30 on 2:00 as:
    • 15m dive from side fast fr / 15m easy bk

    10 x 12.5m on 1:00 fast UWFK

    The UWDK's were done at a pace to hold the UW distance - just 0:20's+ - and work on form. Took about 20 kicks for both sets (22m and 25m).

    Right hand is painfully numb. been like that off and on for awhile, and it's from the shoulder. Unfortunately I irritated it at work last week. I can see a visual difference between left and right shoulder - a small group of the right deltoid has atrophied. Don't know what to do. I'll carry on for awhile and see how it goes.

    Updated January 3rd, 2016 at 11:58 AM by __steve__

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    Uncategorized
  20. Workout 01/02/16: morning

    by , January 2nd, 2016 at 01:13 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a quiet day off for the New Year with the family [the new Sherlock on PBS was great last night] and prepared for Masters practice this morning, after grabbing breakfast with my son. With our max time of 90 minutes I have been talking up 50 x 50's and we had a good crew come out today. I brought some tunes to play during the swim to keep everyone on track, and Greg was the keeper of the tally...

    200 swim/100 kick/100 pull
    2 x 25 drill [things to think about during the swim]

    50 x ? on 1 minute
    [all choice, 25/50/75, drill or toys optional]
    I did 30 x 75s, 20 x 50s for a total of 3250 yds

    200 loosen and out [I did 300]
    [Masters/Rec/4000 yds/75 min]
    ------------------------------------

    A great challenge set for our group as the main set is over what we typically swim in an hour's practice, and everyone made it! I swam with Greg and Robert, Meg and Kevin were in the middle lane, and Rachel and Melissa were in the far near lane (remember that the Rec is a 6 lane pool set with just two lines). I used the snorkel, pulled and used Agility Paddles along with some stroke 25's during the 75's, and kicked and full strokes during the 50's. Everyone did a great job counting down the number of swims and encouraging each other throughout, and the crew surprised me with a card and gift after the swim. It's amazing how much swimming with the team pushes me to swim more and I think that it helps others to do the same. I am really proud that we all rocked this challenge, and am looking forward to seeing how everyone does with the One Hour Swim at the end of the month.

    Updated January 2nd, 2016 at 05:44 PM by rxleakem

    Categories
    Swim Workouts