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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/24/2013

    by , April 23rd, 2014 at 03:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 negative split

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 50 swim

    5 X 200 free 3:20
    5 X 100 free 1:40
    Swim 1/2 at moderate pace.
    Descend 3-4-5

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    2 X 50 stroke 1:15 #2 on 2:00
    Two rounds

    WARM DOWN: 4 X 50 easy

    4250M
    Categories
    Swim Workouts
  2. Week 82 - Wednesday

    by , April 23rd, 2014 at 02:10 PM (After a long rest)
    The event I am attending for this week had a reception last night and it was very odd attending a reception at a brewery and not having any alcoholic drink. I ended leaving a little early and managed to get to sleep before 9pm. I had another surprisingly good nights sleep. I woke with a little bit of a sore throat but put it down to my solid nights sleep.


    Warm up
    300 free
    100 back
    100 breast
    100 kick


    Main sets
    4x75 on 1.05 swum 25 scull, 25 kick, 25 swim
    12x25 swum as 4x drill,drill, swim on 30
    300 pull no paddles
    100 easy
    300 pull no paddles on 3.45
    6x50 kick alternating 50fast, 50 easy on 50
    300 paddles only on 3.45
    4x75 swum build,fast,underwater on 1min
    300 swim on 3.45
    3x100 swum as 75 build,25 fast on 1.15


    Warm down
    500 easy


    Total 3900 scy


    I was feeling stiff and achy this morning. I hope I am not getting sick. This workout was a real mix of things and a lot of chopping and changing. I still enjoyed the workout but just wish I was feeling better.
    Categories
    Swim Workouts
  3. Another no flip turn day

    by , April 23rd, 2014 at 08:29 AM (Mixing it up this year)
    It is hard not to instictively do flip turns, when you are so used to doing them. I only did one on accident. Today was a more energized workout that since I have been sick.

    500 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    8x25@:45 torque drill w/snorkle
    8x25@:45 angle arm fly w/snorkle
    200 1 arm fly w/zoomers
    4x50@1:00 fly went 51, 53, 52, 53
    500 free kick w/zoomers
    500 free broken 1,2,3,4,1,2,3,1,2,1

    Total 3000 yards
    Categories
    Swim Workouts
  4. Workout 04/22/14: evening

    by , April 22nd, 2014 at 10:41 PM (Maple Syrup with a Side of Chlorine)
    Spectacular Chapel at the college this morning, as the head of the Southern Baptist Convention, Fred Luter, came to preach - what a great sermon from John 10.

    Masters tonight: old taper workout:

    200 swim, 150 pull,150 kick
    4 x 50 Quarter's Strong on 1:15
    100 non-free swim

    2 x
    - 25 AFAP into 75 DPS
    - 25 DPS into 25 AFAP
    - 25 EZ, 25 Build, 50 DPS (drop one stroke on last 25)

    2 x 100 (100 stroke/IM into 50 kick at 75%
    4 x 50 Active Recovery and out
    (Masters/Rec/1900 yds/55 min)
    -------------------------------------

    Full pool, and Greg was going so fast on the AFAP that he lost his suit. He was like and we were all like and


    update 4/24: meet has 29 people right now, likely another 5 or so by Saturday. It's coming along ...
    Categories
    Swim Workouts
  5. Tuesday, April 22

    by , April 22nd, 2014 at 05:32 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x 50 fly drills
    50 EZ

    Main Sets:

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

    4 x (broken AFAP 50s + 150 EZ) @ 5:00
    -- first 2 broken for :5, second 2 broken for :10
    dolphin kick w/fins & board, 23
    back w/fins, no push no SDK, 25
    dolphin kick w/fins & board, 22
    back w/fins, no push no SDK, 25

    100 EZ

    2 x (75 AFAP kick w/fins + 175 EZ), break :10 @ each 25
    -- 1 dolphin, 1 flutter, 34s

    6 x 25 w/chute & paddles
    150 EZ

    Total: 2750


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

    Well, finally, my cough and congestion are much better. I read last night that the average cough last 18 days, much longer than people believe. I'm on day 12 ... Still feeling a real lack of energy, but got a little speed work in by doing some broken efforts.

    Does anyone know who you report errors in the event rankings to? I see someone is listed at a 1:02 for 100 breast in my age group, which definitely was for a 50. We geezers can be fast, but not that fast.
    Categories
    Swim Workouts
  6. Tuesday, April 22, 2014 9:30-10:20am IM-tastic!!

    by , April 22nd, 2014 at 03:27 PM (Fast Food Makes for Fast Swimming!)
    Decided to venture back into the IM training today...it was a bit scary, so I just started with 100s.

    Warmup:
    400 Free
    3 x 100 IM @ 1:40 (about 1:20s)
    3 x 100 Free Pull @ 1:25 (1:07s)
    (1000/1000)

    10 x 50 Flutter Kick w/ board @ 1:00 (started :50s, descended to :43)
    (500/1500)

    8 x 100 IM @ Desc. Intervals:
    2 @ 1:40/2 @ 1:35/2 @ 1:30/2 @ 1:25
    I held them all around 1:18s or so...my back and breast definitely are a bit rusty
    (800/2300)

    8 x 75 Free Pull @ 1:00 (:53s)
    (600/2900)

    100 EZ

    ---------------------------------
    3000 Yards
  7. Week 82 - Tuesday

    by , April 22nd, 2014 at 02:24 PM (After a long rest)
    I had a good nights sleep last night and headed to swim at Boston University with the BUMS team. We swam a lot more stroke(butterfly in particular) than I am used to but it was a great group. I shared a lane with Scott from Stanford and he and I swam together the whole way. I enjoyed the workout and the group.

    Warm up
    300 swim
    6x50 catchup on 45


    Main sets
    2x(100 fast on 1.20, 4x50 pace on 40, 50 easy on 1min)
    4x150 swum as 100IM 50kick with 10 seconds rest
    3x(200 fly,back, breast drill/swim by round on 2.45, 4x50 kick on 50, 300 IM on 4mins)
    16x25 on 40 swum as 3x(fly, underwater, free no breath, easy)


    Warm down
    200 easy


    Total 4600scy


    My joints ached a little today but suspect it was the stroke work and yesterday's travel. I will be training with the BUMS all week.
    Categories
    Swim Workouts
  8. SArasota YMCA Sharks Masters 5:30 AM Workout-04/23/2013

    by , April 22nd, 2014 at 02:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    2 X 200 3:15
    1 X 150 2:15
    2 X 100 1:30

    4 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    4 x 100 IM or stroke @ 85/90% 2:15

    4 x 50 1:00
    1 x 100 easy 2:00
    Three rounds. Round 1 50's: fly, 2 back, 3 breast

    LCM

    5 X 250 pull 4:15
    1-3: last 50 fast
    4-5: last 100 fast

    WARM DOWN: 3 X 50 easy

    4600M
    Categories
    Swim Workouts
  9. Vertigo YUCK

    by , April 22nd, 2014 at 02:02 PM (Mixing it up this year)
    Monday and Tuesday I ended up kicking since I was having problems with Vertigo. I hope this clears up soon. Kicking is not my strength or even a favorite thing to do.

    I did try 20x25@:30 just to force myself not to do a flip turn which would just make things worse.

    I am doing the exercise to get the crystals back to where they need to be but obviously flipturns can cause me problems. Nothing like pushing off the wall on a flipturn and everything is spinning.
    Categories
    Swim Workouts
  10. Monday 4/21/14

    Monday 4/21

    PM only SCY

    2x
    400 swim every 4th 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    3x100 pull w/ buoy + paddles
    RD1 @ 1:15
    RD2 @ 1:10

    4x25 @ :40 FR drill w/ strapless paddles
    6x25 @ :25 FAST FR kick w/ board
    4x25 @ :40 FR drill w/ strapless paddles + snorkel
    150 @ 2:00 FAST (1:26)

    500 EZ kick w/ board + fins

    Total: 3000
    Categories
    Uncategorized
  11. Workout 04/21/14: evening

    by , April 21st, 2014 at 10:20 PM (Maple Syrup with a Side of Chlorine)
    How, been a while since I was able to get a workout in. We made a trip to southern Virginia last week during school vacation, stopping in Philly and DC for a day before getting to hang out with friends for a bit. I got some info from Chris S. about swimming in the Richmond area, but was not able to make it happen with family activities. Instead of enjoying the parking lot known as I-95, we took a more westerly route home and stopped in at Gettysburg before traversing PA and then shooting north back to VT.


    President Obama says hello

    I did sneak in 20 minutes on Thursday for a swim, but basically floated about after the long ride home on Wednesday. Had to work the weekend, but made it sunrise service at 6am, then to my sister-in-law's house for an egg hunt and Easter dinner, then went to celebrate the one year anniversary of the church plant for a resurrection service in the evening - a great night!

    After work today I hopped in to the water:
    200 Fr/200 Bk/200 IM drill
    400 kick/drill by 50
    5 x 50 FR on :45
    1 x 50 ez
    5 x 50 Bk on :50
    1 x 50 ez
    20 x 25 on :30 (2 Fr DPS, 1 IM order sprint, 1 FR DPS)
    300 loosen and out
    (Solo/Rec/2400 yds/45 min)
    --------------------------------

    Ate too much on vacation and also Easter, so I feel like a stuffed pig (and look the same way). I am looking forward to picking up jogging again a couple of days per week after this weekend's meet in order to help drop some weight.

    Speaking of the meet, we are now at 19 entries with early deadline to be postmarked by tomorrow. I am planning for ten more to come in before the weekend from some of the clubs in western Mass, and hopefully some from neighboring Adirondack's. Don't think well hit the almost 40 from last year, but should get over 30. The biggest headache right now is that two of three officials have dropped out, so we are looking for a second one with me probably filling as well as an extra set of eyes. I am confident the pool will be full and ready for a fun meet by Saturday.
    Categories
    Swim Workouts , Planning
  12. Week 82 - Monday

    by , April 21st, 2014 at 08:51 PM (After a long rest)
    I had a great nights sleep last night and woke about 10mins before the alarm went off. I headed to the pool hoping the pool was still setup for long course which it was. I was heading to Boston for the week after practice so hoped to get a good long aerobic workout in today which Tom delivered.

    Main set
    400 free with snorkel
    6x50 catchup


    Main set
    10x300 pull on 4mins
    8x100 kick on 2mins swum as repeat as needed 20seconds fast, 10seconds easy


    Warm down
    100 double arm back easy

    Total 4600LCM

    i felt very stiff today and the feeling never really went away. On the 300s I was holding 1.10 pace throughout. The 100s kick were tiring and I was holding 1.45s. It's surprising how the fast/slow hurt more than a consistent pace kicking at the same time on Saturday. I don't know why but these hurt.

    I am training with the BUMS team while I am in Boston this week. I spoke to one of the coaches last week and she seemed very nice and I am sure the team will be like other masters teams I have trained with recently and very friendly. I have a busy work schedule all week with tomorrow in particular pretty rough. I have a small window between the end of practice and my first meeting so fingers crossed traffic behaves itself. Today was the Boston Marathon so Boston is very busy as I walked around town today. Fingers crossed as the week goes by traffic will return to Boston norms. Luckily most of my meetings are downtown so not much driving is required other than tomorrow.
    Categories
    Swim Workouts
  13. Monday, April 21, 2014 9:10-10:10am or so

    by , April 21st, 2014 at 05:31 PM (Fast Food Makes for Fast Swimming!)
    It was semi-crowded in the pool today, 3 lap lanes available, and we ended up with 3 swimming in each lane. The normal 4th lap lane against the wall was occupied by a handicapped person who needed it because of the chairlift that is attached to that side of the pool. I still got in a good amount of swimming, getting a lane with 2 others who know how to circle swim, just not as fast as me.

    500 Free
    500 Flutter Kick w/ board
    500 Free Pull w/ Catalyst paddles
    (1500/1500)

    6 x 50 Flutter Kick fast w/ board @ 1:00 (:45s)
    4 x 50 Fly 1-arm drill @ 1:00, just going through the motions to test my shoulder
    (500/2000)

    8 x 50 Fly (80% effort) @ about 1:00-1:30 interval. Was just resting enough to be ready to go again. The last one I went hard on and did a :30.
    (400/2400)

    100 EZ

    -----------------------------
    2500 Yards


    Last night I sent in my entries for the Apple Capital USAS Meet from May 30-June 1. It's the first LCM meet of the season here in the Inland Empire, and only 2 miles away. One other masters swimmer that I know of from Bellevue is swimming as well, but only because his daughters are coming over. We tend to get a few adults swimming in this meet, most of them being coaches from the Seattle teams.

    I'm doing the 400 Free/400 IM on Friday, 100 Free, 50 Fly, 200 Fly on Saturday, and the 200 Free, 100 Fly, 200 IM on Sunday. Not quite as "gung-ho" as I usually do, but I don't really need to kill myself...this is my "Michael Phelps comeback meet".
  14. 4|21|14 LCM (with dryland edit!)

    WARMUP
    10 x 50 fr on 0:50 (shortfins)

    KICK
    50 FK for time - 0:45, S
    100 easy kick

    SET 1
    10 x 18-19m AFAP fr (:/) / 32 -31m easy fr on 1:00 (shortfins)

    SET 2
    10 x 15m AFAP fr and flip (:/) / 15m easy kick on 1:00 (shortfins)

    SET 3
    30 x 10m fast break to stroke / 10m easy kick on 1:00 (shortfins)

    2050m


    Did heavy drylands yesterday which included legs, chest, core and back - possible explanation for the 45 FK for time

    Went for a run:
    WARMUP
    4 x 200m run with arms fully extended front (like old style Frankenstein) on 1 min rest

    SET

    4 x 200m fast on 1:00

    • 43, 43, 46, 46


    Gym:
    Yoga stretches

    4 x lay belly down, balanced perpendicular on bench assuming the streamline position and hold for about 15 seconds

    RC with 3lbs

    5 x wrist curls

    I can tell if my swim was well pushed by how I feel with subsequent drylands. My run was completely empty so I'm confident the LCM was extreme for me.

    Updated April 22nd, 2014 at 01:35 PM by __steve__

    Categories
    Uncategorized
  15. Monday, April 21

    by , April 21st, 2014 at 03:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    -- 6 dolphin kick w/board & fins, 2 backstroke
    100 EZ

    10 x 50 w/paddles @ 1:00
    odds = DPS free
    evens = DPS back
    150 EZ

    Total: 2650


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

    Still under the weather with this never ending malaise. Exercise really makes the hacking worse. At least I got in a few AFAP efforts today. I still have very little energy. If I'm not significantly better in a couple days, I'm going to start worrying about my fitness for the Buffalo meet.
    Categories
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/22/2013

    by , April 21st, 2014 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 50 kick 1:20
    4 X 150 free/stroke/free by 50 2:40
    4 X 100 kick 2:20

    1 X 300 free-neg split- 5:00
    3 x 100 IM 2:00
    3 X 100 free 1:45
    1 X 300 IM 7:00
    Two rounds

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  17. 100 miles...

    by , April 21st, 2014 at 01:40 AM (Alex's swim journal)
    Happy Easter!

    100 mies is the swimming milestone I hit for the year this week. Took me about a month and a half longer to do it this year than last, but I'm starting to feel a little better about my [slow] build-up now. Today the YMCA was closed for Easter observance of course, but Thursday thru Saturday I managed to get in some good workouts in the pool: 3000-3500 each day. I'll summarize my main sets here:

    20 x 100: Thursday's main set was a 20 x 100 on 1:45. My times were slow, I averaged 1:27 probably on the first 5 or 6, then I was working hard to keep it under 1:30 until the last 5 or so in which 1:31 seemed to be the theme... even a couple of 1:32s in there (my 1650 pace at state last month). The goal is to keep this set at 1:25 or better on a 1:40 interval when I'm back in shape.

    Broken 1650: Friday's main set was a 1650, swum as 3 x 200 on 3:20, 6 x 100 on 1:40, 6 x 50 on :50, 6 x 25 on :25... I felt pretty strong through this whole set. My 200s were right around 3:02, my 100s, 1:29-1:30, the 50s, :42-:43, and the 25s all around :21. Total time was 27:25, but total swim time would have been under 25:00 (the short term goal for 1650).

    50s Day: Yesterday I did a couple of set I hadn't done in a long time. 10 x 50 fly on 1:10, and 10 x 50 back on 1:10. The back started slow and faded quickly, but the fly 50s were consistent at :48, even a some of :47s; the last two were :49, so I cut the set off at 10... eventually I'd like to build up to 20 x 50 at that target pace of :47-:48, and still have the energy to come back with a decent set of backstroke.
    Categories
    Uncategorized
  18. April 19-20

    by , April 20th, 2014 at 04:49 PM (The FAF AFAP Digest)
    I'm still pretty under the weather, but managed a couple baby workouts.

    Saturday: Swim/SCY @ Pitt

    600 various
    100 scull

    -- did a couple sets with one of my swimmers

    8 x 50 w/fins, 25 shooter + 25 EZ @ 1:15
    50 EZ

    30 x 25 @ 100 pace @ :40
    -- Josh did free, I did back w/fins
    -- I did 4 @ 100 pace + 2 EZ. No way could I do them all.

    300 EZ

    4 x 50 DPS free
    50 EZ

    Total: 2450


    Sunday: Drylands

    Starting over yet again ... Had to rest a lot between exercises

    RC/scap ex, 15 min
    explosive leg press, 175 x 3 x 15
    HS hi row, 140 x 4 x 6
    tricep press, 70 x 3 x 12
    gobet let squat, 60 x 3 x 8
    good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
    kneeling ab crunches, 100 x 1 x 20, 110 x 2 x 20
    russian twist w/plate on incline bench, 25 x 2 x 20


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

    Well the good thing about being out for 10 days is that my shoulder feels fine. Silver lining.
  19. Friday 4/18/14

    Friday 4/18

    300 swim every 3rd 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x75 @ 1:00 AE FR pull w/ buoy + paddles + snorkel
    4x25 @ :30 V.S.

    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:05 swim w/ opposite fin + opposite paddle
    4x50 @ :40 kick w/ board + fins
    3x100 @ 1:00 swim w/ paddles + fins

    5x
    4x25 @ :30 D1-3 to FAST, #4 EZ

    400 EZ

    Total: 3400
    Categories
    Uncategorized
  20. 4|19|14 SCM, drylands yesterday

    WARMUP
    20 x 25 on 0:30 free, S
    • 21 - 19


    KICK

    5 x (2 x 25 on 0:25 flutter kick) on 2:00
    • couple seconds late on last one


    10 x 25 on 1:00 single leg flutter kick

    10 x 25 on 0:45 single leg flutter kick

    12 x 25 on 0:40 single leg flutter kick
    • right leg odds / left leg evens for these 3 sets


    DRILL

    Installed fins and did 1350 of various kick based drills

    2900m
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    Uncategorized