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  1. Week 188 - Sunday

    by , May 8th, 2016 at 09:15 PM (After a long rest)
    I drove down to Austin after practice yesterday and arrived late afternoon. The drive itself was not that bad but traffic around Temple, Tx was terrible. Last night I planned on taking my son and his friends out for dinner. In my mind I had Pappadeaux's seafood in mind. My son said they wanted pizza and to my surprise when I asked where, they suggested CiCi's(definitely not my favorite pizza restaurant). I ate a couple of slices of pizza while they woofed down a couple plates. After about 20minutes I dropped the kids back at the convention center.

    This is morning I woke up early and planned on fishing in lake Travis, but unfortunately it was raining which ruined my plans. I ended up dropping in on Longhorn Masters for there lunchtime swim. The pool was setup LCM.

    warm up
    300 free
    300 free with bouy
    300 free done as 25 fast,75 easy, 50 fast, 50 easy, 75 fast, 25 easy
    300 easy

    main sets
    6x50 on 1min done as 2x(25 build, 25 easy,), 2x(10 fast strokes, the rest easy), 2x(25 build, 25 fast)
    30x50 on 1:15 done as 10x(50 streamline kick, 50 drill, 50 at 100 race pace)
    100 easy
    6x50 with fins done as 25 fast, 25 easy on :40
    50 easy
    50 from a dive

    warm down
    200 easy

    i was whooped after this practice. I held :28s on the race pace 50s. The last 50 from a dive I went :26. After practice I grabbed a late lunch with Mr Unruh and his family.
    Swim Workouts
  2. Sunday May 8

    by , May 8th, 2016 at 06:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    Warm up:

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

    Main set:

    16 x 25 @ 100 pace @ :45 (4 x IM order)
    1 x 50 EZ @ 1:00
    12 x 25 @ 100 pace @ :45 (3 x IM order)
    1 x 50 EZ @ 1:00
    8 x 25 @ 100 pace (2 x IM order)
    1 x 50 EZ @ 1:00
    4 x 25 IM order @ 100 pace @ :45
    1 x 50 EZ @ 1:00
    4 x 25 IM order @ 100 pace @ :45
    1 x 50 EZ

    200 EZ

    10 x 25 dolphin kick @ 100 pace @ :40
    150 EZ

    Total: 2800


    I did one of my favorite IM sets today and was pretty red faced during the effort. I have been incredibly lazy lately -- haven't done any stretching or any prehab exercises. I better correct this or I will have barking shoulders soon.

    Happy Mother's Day to the swimmer mommies out there!
    Swim Workouts
  3. Chlorine Derby

    We have done something similar to this for a few years. Obviously more a fun workout and we always have some fun with it.

    8 lanes/stations, ~ 10 min/station with a minute or two to switch up

    400 choice loosen up

    1. "Fastest two minutes in sports". 25 sprints @ 60
    2. The Preakness Stakes, 6 x 100 @ 1:30 at 90%
    3. Belmont Stake the longest dirt track
    --7 min swim, see how far you can go
    4. The sanctuary equine sports therepy & rehabilitation
    --10 min of water running 30 sec sprint/60 sec easy with water belt
    5. "Blew the turn"
    -- work turns from middle of pool
    6. Dover Downs harness racing
    --swim hooked to the stretch cord (or whatever they're called)
    7. "Closer"
    -- work finishes from middle of the pool
    8. "Lame horse"
    -- 8 x 50 descend w/bouy @ 60

    I'm sure we'll get back to the grind on Monday but this
    one was different and fun. I think I need a horse.
  4. Week 188 - Saturday

    by , May 7th, 2016 at 06:59 PM (After a long rest)
    I slept really well last night and other than a little stiffness in my shoulders felt pretty decent this morning.

    Our 3 senior coaches and there wives took our team admin and her husband for a long weekend spa retreat in east Texas. Jean does an awful lot for the coaches and more specifically for the kids in our age group program. She is also a REALLY nice person with a can do attitude and the gift is well overdue in my opinion. As a result of the long weekend I not only worked with the distance swimmers this morning but all 30+ seniors. My workout usually finishes as there's starts and Neil will often start the warmup while I shower and get ready. Today, I had to cut my workout a little shorter than I would have liked.

    The pool was setup LCM. I so so so so like LCM compared to short course. Somehow I can get into a rhythm that I can never hit when we train short course. I had a corker of a workout today!!!

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

    main set
    16x100 free with snorkel at 400 race pace on 2mins

    warm down
    200 easy

    Unlike the past few weeks where I swam fast but was uncomfortable doing it, i was out in 1:04 but felt comfortable today. I slipped into a rhythm very early and held 1:04/1:05 until the last two where I was 1:03s. I was sore at the end of this set but really happy with how I did.

    My son is attending a video game convention in Austin this weekend so I am heading down to Austin to meet him for dinner. His friends mum drove them down last night and we will be there until Sunday night. I am planning on dropping in on Longhorn Masters for a Sunday lunch swim tomorrow. I also brought my fishing rods so plan on dropping by Lake Travis for a few hours of fishing tomorrow afternoon before the long drive home.
    Swim Workouts
  5. Fri-Sat May 7-8

    by , May 7th, 2016 at 06:35 PM (The FAF AFAP Digest)
    Friday: Swim/LCM @ Pitt

    Warm up:

    400 various
    6 x 25 shooter + 25 EZ

    Main sets:

    6 x
    50 @ 100ish pace
    50 EZ

    8 x 50 kick @ 1:30 (supposed to be EZ-fast, but I just did them)
    50 EZ

    3 x 200 of weird stuff
    50 EZ

    8 x 30
    breaststroke pullouts, working on tight core

    Total: 2850 m

    Saturday: Swim/SCY/Solo:

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    6 x 30 burst to 15m from blocks, cruise back
    50 EZ

    3 x 30 backstroke start @ 100 pace to 25m, cruise back
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 3:00
    -- extra 50 EZ after #4 and #10

    5 x 50 DPS free w/paddles @ 1:10
    100 EZ

    Total: 2800


    My practice at Pitt on Friday was miserable. I was coughing and cramping the whole time. It was basically garbage yards. I seem to have more problems at Pitt than other pools. I had thought it was the cold water, but I am wondering if it could be the mold. There is water damage on the ceiling. In fact, a whole chunk of the ceiling fell out last year. So there has to be mold on the ceiling, in the air and in the ventilation system. Idk.

    I had a better practice today. I've been doing a lot of 100 pace work this week, so decided to do some short speed work today. I was a bit tired from last night's practice and was a tick slow on my AFAP 25s.

    Still having trouble with allergies and asthma and my ears hurt. I fear this will prolly carry on for awhile. Canadian nationals starts in 13 days. Another countdown ...

    100 breast video from nationals: (lane 6)

    Updated May 8th, 2016 at 06:27 PM by The Fortress

    Swim Workouts
  6. Workout 05/07/16: morning

    by , May 7th, 2016 at 05:53 PM (Maple Syrup with a Side of Chlorine)
    Masters this morning...

    200 swim/[put on snorkel] 100 kick with AK/200 pull
    4 x 50 free on 1:10 even pace
    4 x 50 choice on 1:10 descend 1 -> 4 [did back]

    3 x
    250 breath control [25=6, 50=5, 75=4, 100=3-4]
    50 choice
    50 pull

    Team kick set [1st person swims to catch up to kick train, once at caboose, lead kicker swims. Took about 75 yards for swimmer to catch up, they kicked really fast when I swam! Total of 500 yds]

    10 x 25 on :40 [odds choice, evens FAST free]
    200 loosen and out
    (Masters/Rec/2900 yds/80 min/75 min)
    A small crowd today with Matt, Kevin, Rebecca, and Meg. I found that kick set on a coaches forum on facebook and it was a good one, planning to do it again when we have a larger group. My boy is holding up well and we are just taking it easy this weekend.
    Swim Workouts
  7. Workout 05/06/16: evening

    by , May 6th, 2016 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    It's been a very busy few days at work and I am happy to usher in a long weekend! Started today with my son having a wisdom tooth removed (lucky guy) and just relaxing at home. I was able to make it to the pool tonight for a quick swim...

    200 free/200 back/200 im drill
    4 x 150 on 2:20 [with snorkel: 100 pull with buoy into 50 kick with AK]
    4 x 50 as 25 DPS free into 25 fast IMO
    200 loosen and out
    (Solo/Rec/1600 yds/33 min)

    I felt pretty good in the water tonight. I ran into Greg at the pool as he gets ready to head north for a swim meet in Williston, VT, tomorrow. I was going to try to make it up but have decided to stay home; I'll swim with the team at practice tomorrow.
    Swim Workouts
  8. 5|6|16 LCM

    1700 easy drills and fr with fins and (most times with) snorkel

    50 bk / 50 br easy sans fins

    50 fr NB, easy sprint NO fins (33)

    20 x 13m fr AFAP on 0:30

    10 x ~18m fast on 1:00 with fins fl odds / fr evens, 18 easy

    300 flutter kick warmdown (7:20)

    I am flabbergasted about swimming a NB 50 LCM without fins! I believe I could've added a turn too, without drowning. What has helped my hypoxic endurance is just the simple old-school holding of breath at random times on dryland (except while driving). This does change everything about my strategy for next month's meet. Not sure if I can endure 50 LCM while adrenaline surged and 100%. But at least I know one breath would be plenty

    Have not really taken a day off swimming in about 3 weeks, and as long as my body holds up I don't plan to take off. Did swim only 500 I think tuesday though.

    Talked to one of the Palmetto coaches at the pool today and congratulated him on his team's performance last weekend - 2nd. Such a vast team they are in members.

    Plenty of work to do in yard this weekend, no drylands planned. Tonight I shall have a conclusion on our car.

    Updated May 7th, 2016 at 02:38 PM by __steve__

  9. Sarasota Y Sharks Masters 5:30 AM Workout 05/09/2016

    by , May 6th, 2016 at 01:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    2 X 250 4:15

    10 X 100
    odd: free 2:00
    even: stroke 2:15

    8 X 50 kick 1:20

    1 X 400 6:40
    4 X 100 1:40
    1 X 300 5:00
    3 X 100 1:35
    1 X 200 3:20
    2 X 100 1:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Week 188 - Friday

    by , May 6th, 2016 at 10:00 AM (After a long rest)
    I had a massage last night! I was not sore before I went but it was a very painful 90 minutes. I seem to get knots in my back and shoulders pretty easily and actually was sore here during nationals. My masseuse worked my right side very hard. I know I will benefit from this as I have done previously but there were several times last night where I had tears in my eyes. I hydrated a lot after the massage and expected to be up and down to the bathroom all night. This did not prove to be the case and I woke just as the alarm was due to go off feeling sore but more rested than I have been all week. Today's both my kids came to the pool with me. My son lifted while my daughter and I swam, with my daughter and I an adjacent lanes for most of the workout.

    Warm up
    700 done as 7x 50 free, 25 back, 25 fly
    8x50 streamline kick on :50

    main sets
    6x200 free with snorkel descend 1-3,4-6 on 3:15
    2x4x50 IMO drill/swim by 25 on 1min
    3x3x100 free with snorkel #1 on 1:20, #2 on 1:10, #3 on 1min

    warm down
    200 free

    i felt good today. The 200s were on an easy interval and I was going 2:09,2:04,1:59,2:09,2:04 and 1:54. The last one Tom told the kids that if they beat me they could get out. I was not having any of that and threw down a much faster 200(the next fastest boy was 2:03). On the 100s I felt awesome and was holding 1:03s on the easier intervals and the. :57/:58s on the 1min interval. Again I felt really good. I hope this is an indicator that all my breathing challenges are well and true lily behind me. After practice we had our normal team breakfast and both my kids joined us. Fun, fun, fun!!!
    Swim Workouts
  11. Week 188 - Thursday

    by , May 5th, 2016 at 11:38 PM (After a long rest)
    I was once again tired when I woke up this morning but gradually I am catching up on my sleep from monday. I added one extra round of abs today. Next week I will add the power roller back into the mix. Today I did one exercise per round with the medicine ball.

    15 minutes on stationary bike

    2x(shoulder band exercises)
    4x(5x:45 second ab exercises with :15 second transition) and 1min between rounds.

    swim LCM

    400 free with snorkel
    6x50 catchup on :50
    400 easy

    I swam very easy today!
    Swim Workouts
  12. Tues-Thur May 3-5

    by , May 5th, 2016 at 08:14 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Sewy

    Don't remember exactly what I did anymore but the main sets were:

    8 rounds:
    4 x 25 IM order @ :30
    1 x 50 EZ @ 1:30-2:00

    10 x 25 AFAP futter kck @ 1:00

    Total: 3100

    Wed: off

    Thursday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull

    Main sets:

    8 x 50 burst + cruise
    100 EZ

    20 x 25 @ 100 pace @ :25 rest
    -- done as 4 x 5 x 25 M order
    200 EZ

    20 x 25 breast @ 100 pace @ :25 rest
    200 EZ

    20 x 25 @ 100 pace @ :25 rest
    -- done as 4 x 5 x 25 IM order
    200 EZ

    Total: 3300


    I was bummed that the pace clock at LA Fitness was broken again. I just counted to 25 myself between 25s on the 100 pace stuff. I used fins during the 100 pace stuff today. My left shoulder is bothering me. I sleep on my left side and have very fitful sleep as of late. Still coughing and ears hurt too. Hopefully, this will all subside.

    Updated May 5th, 2016 at 08:25 PM by The Fortress

    Swim Workouts
  13. 5|5|16 LCM

    About 1000 M easy fr, bk, and drills with fins, with snorkel most of the time

    3 x 100 well rested with fins
    • 50 easy sprint NB (29's) / 50 easy kick on back

    2 x 50 fr without fins easy sprint, taking one breath

    4 x 50 fr with fins
    • 18 M AFAP from a shooter / 32 M easy

    Slept on couch last night. Didn't rest well. My neck hurts. But I had a very pleasant swim today.


    Weights - every muscle group worked at about 85%


    It's not the fuel pump. I hooked up a 9VDC battery to the pump and it worked. I believe it may be the alternator. First, it has 240,000 miles. Second, engine actually runs when jumped from another car but as soon as the cables are disconnected, it dies.

    About the car, Thursday morning, 1 hour before I left for Nationals it died while my wife was driving. I had to pick her up and push the car up a small hill in a parking lot for a tow truck. I was so worried about my legs. I can't say if it had an impact or not, but I did exert 100% force pushing it. I am thankful however, it happened while I was still home. Will be looking for a reasonable replacement car this summer.

    Miss them already
    Click image for larger version. 

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    Updated May 5th, 2016 at 11:01 PM by __steve__

  14. Sarasota Y Sharks Masters 5:30 AM Workout 05/06/2016

    by , May 5th, 2016 at 01:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:50
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 negative split

    4 X 150 kick 3:30
    last 50 fast

    12 x 50 1:15
    odd: easy even: fast

    8 X 150 2:30
    Build to 100/last 50 fast
    #8 is warm down

    Swim Workouts
  15. Wed 5-4-16

    Some light weights, abs and stretching this morning before heading out to make Uncle Sam some money. It's been months since I've been in the gym so I took it pretty easy

    2 x 200 choice
    4 x 50 kick @ 1:10

    4 rounds of
    2 x 50 kick @ 1:10 fast
    4 x 25 fly slide drill with fins @ 1:00
    150 free cruise @ ??
    **I'm not sure why it is called fly slide. It is a 25 divided into thirds. Fly (push off and swim ~ 3 strokes), kick, free swim all AFAP

    600 done as
    50 stroke, 100 free breathe 1/5 (went BR)

    4 rounds of
    100 IM sprint @ 1:50
    100 free EZ @ 2:00

    100 w/d and I needed to go pick up our oldest daughter


    I swam well but felt like a rock. My little gym session may have had something to do with that. I hope to sneak in a solo swim tomorrow morning to continue my breaststroke work.
  16. Week 188 - Wednesday

    by , May 4th, 2016 at 10:05 PM (After a long rest)
    I had another solid night of sleep last night but I was really tired when I woke up. Sort of back to the routine I have been in for a while.

    Try as I might I don't have any speed right now in the pool. I guess it's ok since I am in between seasons. Normally after a taper I feel awesome in the pool and fly with lots of easy speed. This taper and season in general have been different!

    I got my heart rate up today but did not give my all today on the pace work.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x75 Rotating IMs on 1:10
    16x25 free AFAP on :30
    200 easy
    4x4x50 free at 500 pace rd1 on 1min, rd2 on :55, rd3 :50, rd4 on :45
    6x150 kick on 2:30 done as 100 flutter, 50 breast

    warm down
    200 easy

    i was holding :13s on the 25s and :28/:29s on the :50s.
    Swim Workouts
  17. Fish Oil and Exercise in Older Women

    Fish Oil and Exercise in Older Women

    A recent study published on PLOSOne found that fish oil has many beneficial effects for older women who exercise. This small study recruited 24 females between 65 and 67 years old who were in good health. Half were given 3 g worth of fish oil supplements (2 g EPA and 1 g DHA)per day, while the other half were given the same amount in organic olive oil. A side note here is that olive oil has many benefits for the cardiovascular system, so it may not always be the best placebo. Extensive measurements were taken preceding the experimental phase, as well as at the conclusion. The experimental phase was 12 weeks, during which the women ate and exercised as usual. The group who supplemented with fish oil showed a significant increase in resting metabolic rate (14%), energy expenditure during exercise (10%), a 19% increase in the rate of fat oxidation during rest and a 27% increase during exercise. Fish oil consumption lowered triglyceride levels by 29% and increased lean mass by 4% and functional capacity by 7%. No changes were noted in the olive oil group.

    The study is available here in full text.
  18. 5|4|16 LCM

    Greenville LCM meet next month - approaching fast. My 50 fr will be 2nd event of the day on June 18 early afternoon. Also considering the 100 fr, 50 bk, 50 br, 50 fl, and not sure if we will have enough attendants for relays. Pushing the legs now, they are the first to go in LC, so I can taper them properly.

    500 warmup with fins and snorkel

    - 100 kick on 3:00 as 50 flutter fast / 50 frog easy
    • 49 on first flutter, slower after

    - 50 flutter kick on 2:00
    • easy kick first then build each to all-out last 18 M (60's + - 2)
    • noticed kicking from hip more pronounced gave me 2 extra seconds to rest

    1 x 50 fly with fins and snorkel relaxed, loose and flat (34)

    I don't keep tabs on my distance, but that was about 1200 LCM - plenty for me

    Drylands: stretching and yoga poses for about 90 min

    Nationals was such an experience. Was also the greatest learning curve I've had at a meet. I watched how the stars accomplish races. I took it all in. Everyone seems to have their own process, but when they are on the block, they are confident and ready.

    Did an interesting plyometric exercise yesterday: hop forward ten times each leg X 10 while holding arms forward (classic Frankenstein arms). Worked those muscles not worked often

    Need to fix one of our cars. I believe it could be a fuel pump. Hope I can swap it without dropping the tank.

    Updated May 4th, 2016 at 10:23 PM by __steve__

  19. Sarasota Y Sharks Masters 5:30 AM Workout 05/05/2016

    by , May 4th, 2016 at 12:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    6 X 100 1:50
    4 X 150 2:40

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    1 X 100 swim

    4 X 50 strong 1:20
    1 X 100 @ 100% 3:00
    Three rounds--choice

    6 X 200 pull 3:20
    Negative split all 6

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Greensboro Recap

    Once again, we had a great time in Greensboro. I absolutely love that facility and being within a three hour drive from my house is a major plus. My training has been quite sporadic the last few years so I was curious to see what I could do.

    Thursday- Arrived around 3 and made it through the check in process quickly. Jumped in the pool and got in about 1000 yards. Mixed in a few starts and tried out the backstroke "wedge". I liked them but you need to be a little coordinated to use them.

    Friday- My only event was the mixed FR and went a 27.16 which I was very happy about. My fastest 50 fr is a 27.52 back in 2012. Since then I have been stuck in the mid 28's. Successful start to my meet.

    Sat- 200 IM seed time 2:39.66, went 2:36.22 (-3.34)
    Very pleased and the fastest I have been in awhile. The clear difference in this race was me having a much better front half. It took me forever to get my heart rate back down.

    Mixed MR, Swam backstroke and opted not to use the wedge. I slipped to the left off the start and tried my best to recover. Went 34.46. Not a good swim at all and I felt like I let my team down. They still talk to me though.

    Sun- 400 IM seed time 5:44.72, went 5:44.37 (-.40) Happy but was expecting more. I shouldn't complain because it is still faster than I have been in some time. The goal was to relax through the fly and then build each hundred. Once again my front have was great and I had an average back half. I hit the wall at the 200 mark and told myself "You're half way done". After my breaststroke breakout I realized my legs were shot. I then told myself "You're ONLY half way done" OUCH!!

    200 Back seed time 2:37.27, went 2:37.27 (-.16) Well, I was really pumped for this one but I think I was just tired. Even with a slow start and no legs the first 150 went really well and then my mind, body and soul suffered through the last 50. No complaints.

    Overall, I had a nice meet and a even better time with my teammates. I was able to see some old friends and meet some new ones. Bravo to everyone that took part in putting this thing together. This is by far one my favorite meet venue that I have been to. Time to train for the next one. Hopefully I can make it back to the USA Masters Games in July.