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  1. Friday double, Jan 29

    by , January 30th, 2016 at 01:42 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    pike ups on yoga ball, 10
    plank with feet on yoga ball, single leg lifts, 3 x 10 (harder than you think!)
    eccentric fall backs in streamline w/plate w/butt on bosu, 10 x 3 x 10
    single leg stand on flat side of bosu in streamline, 1:00 each leg
    plate glute bridge with shoulders on bosu and arms in streamline, 50 x 2 x 15, 70 x 2 x 15
    face pulls, 60 x 3 x 15
    single arm supine pullover on bench w/15 lb DBs and fast flutter kick, 30 x 3 x 15
    extreme angle step up on high bench w/bar, 40 x 3 x 10
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    med ball slams, 10
    toe taps, 25
    altitude drops, 5

    15 minutes of yoga


    Swim/SCY @ Pitt

    Warm up:


    400 choice (did 350)

    8 x 50 free w/paddles & buoy, breath every 5
    -- did 4 w/paddles, did 2 kick and 2 scull
    50 EZ

    5 x 50 double shooters w/fins w/open turns @ 1:30
    50 EZ

    Main sets:

    I was really tired during this workout, so everything that was assigned "sprint" I did @ 100 pace.

    5 x 100 free @ 1:30
    -- no, did 10 x 25 back @ 100 pace (mostly 15s)
    1 x 50 EZ
    1 x 50 kick sprint
    1 x 100 EZ

    5 x 100 free @ 1:30
    -- no, did 8 x 25 free @ 100 pace (mostly 14s)
    1 x 50 EZ
    1 x 50 swim sprint
    1 x 100 EZ

    4 rounds of: (I used fins)
    1 x 50 kick sprint @ 1:00 (did backstroke kick, 25s)
    1 x 50 EZ @ 2:00
    1 x 50 swim sprint (did breast and went 28s)
    1 x 50 EZ @ 2:00

    100 EZ

    Total: 2900


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


    I am always pretty tried by Friday, which is typically my 6th day in a row of working out. I had no AFAP in me, so did all 100 pace work on the sprints. It still added up to a fair amount of race pace work. We had a team social after practice, which was very fun.
  2. 1|29|16 SCY

    by , January 30th, 2016 at 12:43 AM (Blog)
    Lifted weights last night heavy on legs, also did weights Wed upper body

    SCY (times without reaction time)
    400 warmup

    50 fr nb from block about 95% out and a little more back (25.23)

    200 easy

    50 fr AFAP nb first 25yds and 2 breaths back (25.?? - camera on far side of pool and couldn't get exact finish)

    200 easy

    50 fr AFAP nb first 25yds and 4 breaths back (26.17)
    • proof breathing slows me down


    200 easy

    100 kick

    That was my first nb 50 I've ever accomplished from the block and I am very pleased about it, as well as the result (kids, don't try this dangerous activity). The block seems to make the whole process of swimming without air more difficult. Had to hold back a little to get this done.

    From review of footage there were a few technical flaws that have my concern. They are the things I've been working on and fixing for ever. It's like I forget everything I've learned when I get on the block.
    • Breaking out crooked with right foot kicking out of streamline on first arm pull (both off start and wall).
    • Entering the water with knees bent. looks like the water makes my line buckle when I enter.
    • My recovery is still too wide. I watch footage of Roland Scheoman, his arms remain within a narrow volume of space both above and below the water


    Guess I'll work on this then head back to this pool (with blocks) again. I'ts quite a bit of a hassle filming and driving there, and the swims are painful.

    SCY meet in 20 days. I will be 50 in March, so this is my last chance to better my 2013 time, which should have been done already.

    Updated January 30th, 2016 at 10:38 AM by __steve__

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  3. Thur-Fri Jan 28-29

    by , January 29th, 2016 at 10:45 PM (Senior Sprinting)
    Thursday
    Bridge, a rather difficult one, with stuff like one arm burpees, heavy ropes, knees to elbows on pull-up bar

    Friday
    Bridge with 4 sets each of DB rows and DBBP, and barbell overhead squats, at which I really suck, can only do the 45 lb. bar.

    12x25 variable sprint, free, fly, kick
    7x25 variable sprint w fins

    There's a nearby USAS meet tomorrow, I will likely swim the 50 and the 50 fly on the front end of the 100. Maybe just the former.
  4. Nuts and Cardiovascular Disease

    by , January 29th, 2016 at 06:19 PM (Sports Medicine Blog)
    A meta-analysis of 61 trials performed by Tufts researchers in Boston found that tree nut intake lowers total cholesterol, LDL cholesterol, triglycerides, and another cardiovascular disease marker, ApoB. The trials examined lasted from 3 to 26 weeks. Interestingly, they found that the nut type was less important than the quantity of nuts consumed. More was better with stronger effects being noted for those consuming more than 60 grams per day of nuts. Nuts are high in calories, so adding a lot of nuts to your diet could also add on weight, unless you consume fewer calories elsewhere.

    Link to abstract: http://ajcn.nutrition.org/content/10...47.short?rss=1

    Jessica Seaton
  5. Older Athletes Have a Younger Fitness Age

    by , January 29th, 2016 at 04:07 PM (Sports Medicine Blog)
    This NYT article reviews some recent studies that determine a person's "fitness age" using an online calculator. A physician/triathlete contacted the developer of the calculator and recommended that the Norwegian group study the athletes entered in the 'Senior Olympic Games" Almost all athletes participated and the average difference between chronological age and fitness age was 25 years! The group is still working on parsing out data to see if endurance sports - like swimming and running - have lower fitness ages than other sports. The article includes a link to the online fitness calculator.

    http://well.blogs.nytimes.com/2015/0...&smprod=nytnow

    Cathy Fedako
    Tags: age, fitness
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    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout 02/01/2016

    by , January 29th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast 1:10
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy
    150's: free
    50's: choice

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 X 50 breast 1:15
    4 X 50 free--85/90%-- 1:00
    4 x 50 warm down: 1:00

    4000M
    Categories
    Swim Workouts
  7. Week 174 - Friday

    by , January 29th, 2016 at 09:51 AM (After a long rest)
    I went to bed early last night and slept nearly all night; I woke about 30 mins before my alarm. i felt far less tired today and had a good practice.

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

    main sets
    8x75 kick on 1:10 descend 1-4,5-8
    8x50 back build on 1min
    17x25 at 100 race pace on :30(should have been 16 but on of the guys gave Tom some guff and we ended up doing 17 h
    75 easy
    8x75 with fins at 50 speed on 2mins(target :33/:34)

    warm down
    200 easy

    i held :57-1min on the kick. On the back I felt really good and was coming in on :31/:32s. On the race pace 25s I was :13 to my feet. This was a little slower than I hoped but it's ok. Tom gave me a choice on the last set. Aerobic IM set or a quality set. I felt good and wanted to do better than I did on the 25s so went for the quality set. It was super rough but went :35,:34,:33,:34,:34,:34,:34,:33. I felt like I was going to barf a few times and struggled to catch my breath. Tom said I was turning in :22s on most of these which is good.
    Categories
    Swim Workouts
  8. Week 174 - Thursday

    by , January 28th, 2016 at 09:44 PM (After a long rest)
    I once again woke up early. I am going to take Jim's advice and get a sleep apnea test since this is a pattern(and is affecting my swimming). Today was a dryland day.

    Drylands

    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

    i avoided the power roller today despite the strain on my side not really hurting. I thought I would go easier today and start back on the roller next Tuesday. I still did the bench planks which I discovered today can target different areas of the ab simply by changing my body height. I guess this is obvious but it was an aha for me.

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

    main sets
    12x50 kick on :55
    8x75 free on 1:05 with snorkel
    200 easy
    3x(4x25 on :40 as open,close,easy,fast with fins)
    8x50 catchup drill on :50

    warm down
    200 easy

    Categories
    Swim Workouts
  9. Thur Jan 28

    by , January 28th, 2016 at 06:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    8 x 20Y UW @ :30
    50 EZ

    Main sets:

    5 x 50 w/fins done as:
    20Y UW + cruise in 5Y + :5 rest + 25 shooter
    100 EZ

    8 x 25 SDK w/drag sox @ :45-1:00
    100 EZ

    4 x 25 w/drag sox @ :45-1:00
    -- 2 free, 2 flutter kick with board
    -- The 2 flutter kick 25s were the longest, most agonizing 25s I can remember doing. I felt like I was going nowhere.
    100 EZ

    25 EZ to deep end
    5 x backstroke starts w/bungee cord
    50 EZ
    1 x backstroke start w/o bungee cord
    50 EZ
    3 x 25 w/bungee cord, paddles & fins, swim to resistance and then X# of fast strokes
    175 EZ

    Total: 2250



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


    Jim was there today too, tho he was doing an entirely different workout. Still, we had time to chat. Drag sox are evil, and rather exasperating. I was watching Junya Koga do some backstroke starts on a race club link. I think I need to pull up slightly higher on mine. I hope the backstroke ledge arrives at masters meets fairly soon ... Off to do some yoga while my veal pancetta pasta sauce simmers ...
    Categories
    Swim Workouts
  10. 1|28|16 SCM

    by , January 28th, 2016 at 02:37 PM (Blog)
    400 warmup fins and snorkel

    2 x 2:00 dolphin kicking with fins and snorkel pressing against wall
    • pool had hot and cold spots, had to mix

    12 x 20 - 30 seconds on 1:00 fr
    • elastically tied to wall, hold a distance to a marker on bottom

    20 x 14m on 1:00 light sprint fr + another 14m easy br
    • muscle memory form

    7 x 25 UWDK on 2:00, fast quick kicks descended to slow long kicks
    • 30 kicks in 0:19 -> 11 kicks in 0:24

    Updated January 28th, 2016 at 07:20 PM by __steve__

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    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout 01/29/2016

    by , January 28th, 2016 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 300 5:00
    3 X 100 1:45
    3 X 100 kick 2:15
    Two rounds

    1 X 100 easy 2:00
    2 X 200 IM 4:00
    Three rounds

    6 X 150 pull 2:30
    1-3: 50 cruise/100 fast
    4-6: 100 cruise/50 fast

    WARM DOWN: 4 x 50 easy

    4400M
    Categories
    Swim Workouts
  12. Wed Jan 7

    by , January 28th, 2016 at 11:16 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warmup/Pre-set:


    450 various (did 400)

    4 rounds w/fins, IM order
    1 x 25 shooter + 25 EZ @ 1:00
    1 x 50 power kick both ways @ 1:00
    2 x 25 drill + 25 swim @ 1:00
    1 x 100 IM @ 2:00 (I did these 25 fly @ 100 pace + 75 mod back kick)
    1 x 50 kick @ 1:00 (did a couple of these burst + cruise)

    50 EZ

    Main sets:

    assigned:
    3 rounds (200 IM + :15 rest + 50 fast stroke + 50 EZ)
    did:
    3 x (50 AFAP breast + 150 EZ)
    #1 = 36, was getting a cramp in whip kick so switched to breast dolphin
    #2-3 = 32 high (!)
    extra 50 EZ at end

    3 rounds:
    4 x 25 kick @ :40
    odds = fast
    evens = power kick
    1 x 50 EZ
    extra 50 EZ

    assigned:
    4 x 100 IM hold best average @ 2:10
    did:
    4 x (50 fast dolphin kick w/fins & board + 50 EZ)
    -- 26, 26, 26, 27
    extra 50 EZ at end

    Total: 3400


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


    I actually did a fair amount of the workout last night, though I took a hard pass on the 250 IMs. I tend to do more breast when swimming with Pitt with Bill on deck. I was very shocked when I dropped that first 32 high doing breast dolphin (and its was very wavy). That was about 3.5 seconds faster than my regular breaststroke. I've read that breaststroke kickers are born, not made. I'm not sure there is all that much I can do to improve my breaststroke kick ... I suppose the breaststroke fins might stretch your ankles side-to-side much like long fins can help with flexion for dolphin and flutter kick. Something to ponder. Off to Sewy later.
    Categories
    Swim Workouts
  13. Tue-Wed Jan 26-27

    by , January 28th, 2016 at 12:01 AM (Senior Sprinting)
    Tuesday
    Bridge
    400 warmup
    250 drills
    8x25 uwk w fins on :40
    75 nb

    Wednesday
    200 warmup
    5x50 on 1:00, HR<120
    2x25 afap
    5x50 on 1:10, HR<120
    2x25 afap
    100 ez
  14. Week 174 - Wednesday

    by , January 27th, 2016 at 09:45 PM (After a long rest)
    My son came down in the night saying he had been sick(poor guy). He only asks for Mum when he is really sick and last night was one of those. My wife went up to his room and after they left I could not sleep so watched a really good documentary on Pluto on YouTube(the wonders of our Apple TV). I thought I would go back to sleep but alas the documentary was good and my mind started turning; which is never good at 2am.

    There was some confusion as to who was coaching this morning. Since Toms wife had there daughter in December Tom has been taking a day off from mornings each week and for a while another coach Jayce has been on deck. It had worked great until this morning. Luckily, our Wednesday is a race pace workout and I quickly made up a simple workout around the race pace set. I ended up doing the variation we did on the 100s last Saturday but applied to our 50s. Unfortunately this was not planned in advance and was based on how I felt rather than a plan for the workout.

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

    main sets
    10x50 kick on :50
    200 easy
    5x(4x50 on :55 at 200 race pace) with 1min between rounds
    200 easy
    5x200 back kick with fins on 2:30

    warm down
    200 easy

    i tried ramping up the 50s again today and was able to go :25s on all of these 50s. I was really whooped but really happy with this set; especially with the crumby sleep. On the 200s kick I held 2:05-2:07s.

    I just oust signed up for 1 day of a 3 day USAS meet on 13th Feb. I will do 3 events. The 200 free, 50 free and 200 back. I would have liked to do a couple days but it's tough with being Dad and being one of the coaches. This is a heats and final meet but if I make finals I will scratch.
    Categories
    Swim Workouts
  15. How many events can I swim?

    by , January 27th, 2016 at 09:02 PM (Rules Committee Blog)
    How many events can I swim?
    We must have some very hearty swimmers in our USMS membership ranks. The rules say that a swimmer can swim a maximum of five individual events per day at a USMS sanctioned meet. But, we get a lot of questions asking if there are circumstances where swimmers can swim more than five events in one day. The short answer is "no", but read further for an explanation.

    Can swimmers compete in "exhibition" events over the five event limit? Could a swimmer compete in several events and then choose which five to record for official purposes? One meet host asked if it was possible to offer an award for swimmers who were willing to swim every single event on the meet program. Is that possible? What about non-conforming events, such as 25-yard or 25-meter events. Do those count against the event limitation?

    Wow. I am tired just thinking about it.

    102.6 covers event limits at USMS sanctioned meets. The rules say that "A swimmer may compete in not more than five individual events per day….and shall compete not more than once in each individual event entered. (Read further for an explanation on the "….")

    There is no provision in the rules for "exhibition" or "unofficial" events. All events swum at a USMS sanctioned meet count towards this limitation. In the Glossary, we define "event" as a series of races in a given stroke and distance, or meet; including pool, long distance, or open water. "Individual event" refers to one of these races for a given stroke and distance. Because we do not restrict this definition any further, it means that any stroke and distance swum would be considered as an "individual event". We are also careful to define how events are conducted, how they are judged, and how to determine official times and placement for each event. It is simply not possible to swim an event that does not "count" under the rules.

    Rules 102.5.1 and 102.5.2 cover that may be offered at USMS sanctioned meets. This section of the rules also refers to 202.1.1-F(3) for nonconforming events. Nonconforming events are defined as events that not listed in part one of the rule book. These could include 25-yard or 25-meter events or any other creative event that the meet host would like to offer. (I am personally lobbying for a 1650-yard breaststroke.) These events may be conducted as long as they are conducted in a safe manner. The term "nonconforming" means that we do not keep records and top 10 rankings. However, because 102.6 does not distinguish between conforming and nonconforming events, any nonconforming events must also count towards the event limit.

    Note that the meet host (with approval of the sanctioning LMSC) could impose an event limit less than five events per day. The rules do not require the host to allow swimmers to swim a maximum of five events. The host could also place other event limitations for a meet, such as requiring swimmers to choose only one distance freestyle event. The maximum allowed by rule is five individual events per day.

    The entry limitations are different at USMS National Championship meets. Limits for National Championships are addressed in 104.5.3. The limit is three individual events per day and five (or six at the discretion of the USMS Championship Committee) individuals for the entire meet.

    The exception to this limitation is covered at the end of 102.6. If an event or events are postponed to a subsequent day of the meet due to circumstances beyond the control of meet officials (for example, due to a thunderstorm), then the postponed events could be swum without being included in the five event limitation on the re-scheduled day.

    Now, about the "…" (yada, yada, yada)
    USMS meets are normally conducted in a "timed finals" format. That means everyone gets once chance to swim the event. Official times are determined and then places are determined based on ranking all of the official times. While it is rare, the rules also allow meets to be conducted with preliminary heats and finals if the meet is held in a 25-yard pool. If this format is followed, then the entry limitation becomes a maximum of three events per day. This format may not be used at USMS National Championships (102.10.1-A).
  16. Sarasota Y Sharks Masters 5:30 AM Workout 01/28/2016

    by , January 27th, 2016 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 x 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    12 X 50 choice 1:10
    #3-6-9-12 are fast

    4 X (3 X 100 1:45 #3 on 3:00
    Swim first 2 moderate free/1 choice @ 100%

    24 X 25--choice-- :40
    5 sprint/1 easy

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  17. 1|27|16 SCM

    by , January 27th, 2016 at 01:17 AM (Blog)
    Today
    400 warmup with ankles tied loose enough to kick streamlined

    50 x 15.3m turn drill on 0:30, ankles still tied


    Yesterday
    SCM - 45 minutes of drils/kicking

    30 minutes RC exercises (amazing how quick this helps)
    Categories
    Uncategorized
  18. 01/26/2016: One Hour Swim

    by , January 26th, 2016 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    I attended the Prescription Drug Task Force meeting this morning, then (finally) had the studded snow tires put on to my wife's car. So far we have only had 5.5 inches of snow for the season, but don't fret...in 2007 we had 3 inches at this point, then two big storms (Valentine's Day and one in March) and ended up with 46 inches for the year. My outdoor drylands still have a fighting chance! I was able to sneak in to the pool ten minutes early, then my son took splits for the annual January postal ...

    Tonight I churned out 4393 yards, which was actually a bit more than I expected. My 500 splits were: 6:06, 6:34, 7:05, 7:00, 7:12, 6:57, 6:45, 6:42. I took on water around 17 minutes, 35 min, and some gatorade at 45. Probably took it out a tad to fast. Here is a quick yearly recap ...

    2016: 4393
    2015: 4257
    2014: 4560
    2013: 4565
    2012: 4275
    2011: 3800

    This weekend I will be helping to time our team effort.
  19. Week 174 - Tuesday

    by , January 26th, 2016 at 10:09 PM (After a long rest)
    I had a good night of sleep but dreamt swimming and woke up clammy. I dreamt that instead of doing the 4SDKs per length with fins yesterday I was doing 4 lengths underwater per breath. I woke quite flustered.

    this morning was our dryland and easy swim day.

    Drylands

    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

    i tried doing a new exercise with the power roller today which at first was pretty good but the. I tweaked one of my muscles between my ribs on the right hand side and had to go easy on the last round. I put my feet on a b ch with the ab roller in plank position and pulled up into a pike position. It was tough but I liked it! One of my teammates did another one that looked brutal. He stood up with the wheel in his hands. He bent forward at the waist went all the way out with the ab roller and then came back in and up. I was not about to try that one yet!

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

    main sets
    4x200 free on 2:20
    8x100 free on 1:10 with snorkel
    8x50 kick on :55
    3x(4x25 on :40 as open,close,easy,fast with fins)

    warm down
    200 easy

    i gave my kids a 3k set yesterday on a 1:10 base time and wanted to see if I could hang on that base time. I made it no problem but it would have been much easier without the side pull and dry lands.


    Categories
    Swim Workouts
  20. Mon-Tues Jan 25-26

    by , January 26th, 2016 at 05:09 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo @ Sewy:

    Warm up:


    550 various
    100 scull
    8 x 25, UW for 20 y @ :30
    100 EZ

    Main sets:

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

    10 x 25 burst + cruise @ 1:00
    200 EZ

    33 x 25 @ :40 done as 3 rounds of:
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    1 x 25 EZ

    175 EZ

    10 x 25 breast @ 100 pace @ :40
    200 EZ

    Total: 3200



    Tuesday: Drylands:

    rehab ex
    flutter kicks on bous in streamline, 100
    power wheel roll outs w/knees on bosu, 2 x 15
    single leg squats on edge of high box, 3 x 10 each leg
    good mornings, 85 x 4 x 5
    straight arm dips, 90 x 3 x 15
    seated row negatives, 80 x 4 x 8
    bicep curl negatives, 24 x 3 x 8
    extreme angle squats w/plate on high boxes, 45 x 4 x 8
    standing on bosu, touch knee to nose, 2 x 10
    push press, 50 x 3 x 5
    resisted standing broad jumps, 30 x 3 x 5
    altitude drops, 5


    30 minutes stretching + yoga


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


    Nothing much to report really. Just getting back into it after a few days rest/stomach virus. Off to do some yoga before I have to go pick up Lil Fort.

    Updated January 26th, 2016 at 11:09 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts