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  1. Tue-Thur Mar 8-10

    by , March 10th, 2016 at 06:25 PM (Senior Sprinting)
    10 or so starts off the blocks at lunchtime
    Bridge later


    400 warmup
    4x50 from the blocks, easy down, fast back
    More starts
  2. 3|10|16 SCM

    Day off from pool yesterday so I was partially rested enough for a speed day. Partially because I worked the legs quite heavily last night with the weights (iso leg presses, straight leg DL's, barbell step ups).

    5 x 50 on 3:00, as 25 moderate sprint / 25 bk + IM turn

    AFAP (crude)
    5 x 50 on 5:00, as 25 AFAP fr / 25 ez bk or br

    5 x 100 on 5:00, as 25 AFAP fr / 25 ez fr / 25 bk / 25 br

    5 x 25 AFAP fr

    1 x 25 AFAP fr with hydro fins (12 flatish)

    Most of the 25 fr's were 14 low's, some were 14 mids, and the few remaining may have been just under. Again, not sure (level of accuracy) - do tend to be conservative. But several or more tenths of timing error happens easily, whereas 1 tenth of improvement for a 25m swim is a significant change. Anyhow, at least results were precise and comparable with each other, and so forth ..

    The two of the fastest ones were done with dolphin kick. Now I must decide on whether I should use the dolphin free for the 25 event next month. Will it be a faster swim while suited up, off the block (not implying I literally suit-up, jumping off the block), on race day? Wonder if I would be able to SR a 25 in a 100 and find out.

    Updated March 10th, 2016 at 09:22 PM by __steve__

  3. Sarasota Y Sharks Masters 5:30 AM Workout 03/11/2016

    by , March 10th, 2016 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    16 X 25 :40

    1 X 100 kick 2:15
    8 X 50 kick 4 on 1:10 4 on 1:00

    1 X 100 easy 2:00
    1 X 100 fast 2:00
    4 X 50 1:00 #4 on 1:30
    Four rounds--choice
    50's: odd: easy even: fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Week 180 - Thursday

    by , March 10th, 2016 at 08:47 AM (After a long rest)
    The last month has been a yo yo of emotions primarily related to my health but I feel like I am finally on the mend. My chest is way less congested and after yesterday's practice I am feeling like I can swim again. The only side affect of the antibiotic and new inhaler is that I am constantly dehydrated and drink a lot of water which during the day is fine but I must have woken up at least 5 times last night to go to the bathroom. I did manage to get to bed early and the sleep I did have was good but I could have done with a few more hours of sleep this morning. Instead I got up and went to the gym. Our pool is officially closed this week but I ok'd it with Tom and since I got qualified as a life guard as part of my coaching certs I sat on deck while the rest of my training group swam. I did dry lands before they swam and like yesterday felt much better.


    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 used the medicine ball and the power roller throughout the abs section which hurt today.


    Yesterday I found out that Leslie and I were AllStar for 2015. Congratulations Fort! On the personal side I am very proud of this one since its my first AllStar and also based on #1s across the entire year in my age group 45-49. I had a strong SCM season, that unlike my scy and lcm was uninterrupted by illness. I am hoping that my momentum from SCM will carry into 2016. With world's next year I am not sure if I am going to taper for all 3 seasons this year or not.
    Swim Workouts
  5. Wed March 9

    by , March 9th, 2016 at 07:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    10 x 25 burst SDK to 125m + cruise @ 1:00
    150 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    extra 50 EZ

    modified USRPT set with fins:
    16 x 25 (4 x IM order) @ 100 pace @ :40-:45 -- switched to :45 after first 4
    :45 rest
    12 x 25 (3 x IM order) @ 100 pace @ :45
    :45 rest
    8 x 25 (2 x IM order) @ 100 pace @ :45
    :45 rest
    4 x 25 IM order @ :45

    250 EZ

    Total: 3050


    I went to Sewy today instead of Pitt. It was just too mobbed on Monday with only two long course lanes. And long course has no appeal right now. Was pretty bushed after the IM set.

    I'm trying to do my entries for the Huntington/OSU meet on April 2, but I'm stuck. The 50 back and 50 free are back to back and I wanted to swim both ... I could possibly do a split request in the 100 back ... I want to practice my 50 free Lochte turn in yards and I want to make sure of my stroke count in the 50 back in yards (I've seen videos with both 7 and 8 strokes before the turn.). Will definitely enter the 100 IM. I could piss people off by doing a split request in the first event, the 500 free. That would ensure my events are spaced out sufficiently, but 20 lengths seems so excessive. I couldn't even keep track.

    Updated March 9th, 2016 at 08:59 PM by The Fortress

    Swim Workouts
  6. Week 180 - Wednesday

    by , March 9th, 2016 at 02:08 PM (After a long rest)
    Yesterdays out and back to Phoenix made for a VERY long daYesterdays out and back to Phoenix made for a VERY long and tiring day. As a result I did not get much sleep last night and was really hurting when I got up to workout. Luckily I felt much better in the pool than I have in quite a while and the anti-biotics and inhaler the doctor put me on seem to be helping. Fingers crossed I can catchup on my sleep tonight and also I can continue to get better.

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

    Main sets
    10x75 kick with fins on 1min
    8x50 stroke/build on :50
    16x50 free at 200 race pace on :55
    100 easy
    6x200 IM alternating swim and kick. Swims on 3mins and Kick on 3:30

    Warm down
    200 easy

    My original plan for the race pace set was to do 2 hard, 2 easy but felt ok so ended up doing them all hard and managed to hold solid :27s. I deliberately did not push too hard and felt ok compared to normal. The 2 IMs I held 2:30s and the kick I held 3mins.


    I just looked up my FINA Rankings and was pleasantly surprised:

    100m free 6th
    200m free 2nd
    400m free 5th
    800m free 6th
    100m back 7th
    200m back 3rd

    100m free 10th
    200m free 7th
    400m free 4th
    800m free 6th
    100m back 6th
    200m back 7th
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 03/10/2016

    by , March 9th, 2016 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:15 3:00
    2 X 100 1:45 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 50 build 1:00
    1 X 100 fast
    Four rounds--choice

    1 X 400 6:00
    4 X 100 1:30
    1 X 300 4:30
    3 X 100 1:20
    1 X 200 3:00
    2 X 100 1:15
    Swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. WR Vids, Tues March 8

    by , March 9th, 2016 at 10:20 AM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks in streamline on bosu, 2 x 100
    russian twists on incline w/plate, 10 x 3 x 25
    captains chair leg raises, 3 x 15
    bulgarians in streamline, 2 x 10 each leg
    good mornings, 75 x 4 x 5
    seated rows, 60 x 3 x 15
    hip thrusters w/plate, 25 x 3 x 15
    single leg stand in streamline on flat side of bosu
    lateral raises, 40 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    standing broad jumps, 5
    extreme angle iso squat, 5:00

    1000 EZ in the pool


    Went back to the gym after three weeks out, and am predictably sore today. My chiro suggested that I could try some seated rows at a light weight avoiding a full arm extension. That didn't seem to bother my elbow too much.

    If anyone is interested, here is Swim Outlet's 2016 tech suit review: I wouldn't mind trying the Arena Carbon Ultra at some point, but it is so expensive -- just like the newest Speedos. I raced in regular Arena Carbon Pro last weekend that I purchased on sale for $290, almost half the price of the newer model. I do agree with the Jaked review. My Jaked fits like a dream, though I still think the Carbon Pro has more compression.

    I noticed our RAM mixed 200 free relay (160-199) was #3 in the world last year. Pretty good since we were almost at an aggregate age of 200.

    Here is the video of my 50 fly. I see two mistakes: my legs appear to be separated a tiny bit on the start and I did not need that second breath on the second length. It seemed to slow me down. And I have seen my turnover faster on other vids. Next time, I will take a 2-3 strokes before breathing on the second length so that I hopefully I will only need one breath. I think I could also get a couple tenths more from a block with a fin. From Jim's commentary, you would think I was swimming the worst race of my life ... haha

    Here is the video of my 50 back. I can definitely see the glide into the turn, though with another stroke I would have jammed it. I could have taken one more kick on the second 25 and had a smoother breakout. Always things to improve. But I do think that was one of my best starts ever.

    Updated March 9th, 2016 at 11:49 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  9. Workout 03/08/16: evening

    by , March 8th, 2016 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    Easy day off today, going to Chapel at the college then running some errands. I also emailed out a final reminder for the mini meet in town in about a month. No entries yet but that is least we have the pool, officials and timing systems in place to hold the event.

    Taper workout #2

    200 Fr/200 Bk/200 IM Drill

    6 x 75 on 1:15
    - 1-4 = IM rotation strong
    - 5-6 = FR/BK DPS

    1 x 50 EZ
    8 x 50 FR on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    8 x 50 BK on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    6 x 25 Burst and cruise on 1:00
    - IMO, then FR and BK to complete

    3 x 50 Active Recovery
    (Solo/Rec/2300 yds/57 min)
    Good workout with the team tonight. Carol and Jim swam with me, and Tim did the workout on his own (first time he has done a workout!). Matt and Peggi were on their own. Planning to swim on Friday before work, then Mon, Wed and Thurs next week.
    Tags: taper
    Swim Workouts
  10. 3|8|16 SCM

    8 x 25 to 50 seconds on 2:00 elastic tethered swim

    • 1 x 15m on 1:00 UWDK
    • 1 x 50m on 1:00 as 25 bk / 25 br (reverse flip turn)
    • 1 x 25m on 2:00 fr nb

    15 x 30m on 1:00 as 15m sprtfr / 15m bk / bk2br turn

    15 x 12.5m fr on 1:00

    25 head-up dolphin kick fr

    25 AFAP flutter kick (@ surface)

    25 AFAP dolphin kick (@ surface)

    Regarding the tethered swims, judging from distances achieved, I found an interesting fact that breaststroke generates almost the same amount of force as free. The greatest force, by about a yard of stretch, is using free with a dolphin kick (over flutter). Also found no difference between breathing left or right. Haven't tried fly or backstroke yet.

    I constructed it with following equipment:
    • 10' of ~1/2" aerospace grade shock cord
    • 2 ea red exercise bands (doubled up in loops)
    • clips
    • shockz jumping waist band

    below is a crude diagram:

    Click image for larger version. 

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    It has a good amount of linear stretch with progressive resistance (doesn't stretch out real easy then suddenly stop)

    Updated March 8th, 2016 at 10:51 PM by __steve__

  11. Sarasota Y Sharks Masters 5:30 AM Workout 03/09/2016

    by , March 8th, 2016 at 11:39 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick +100 swim

    1 X 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 x 100 IM 1:45
    1 X 100 free --

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2 on 2:00--warm down

    Swim Workouts
  12. Monday March 7

    by , March 8th, 2016 at 11:24 AM (The FAF AFAP Digest)

    Swim/LCM @ Pitt

    Warm up:

    400 various
    100 scull
    100 fly drills

    Main sets:

    5 x 100 kick w/fins, UW35 m first 25
    100 EZ

    4 x 125
    -- done as 50 @ 100 pace + 75+ EZ
    100 EZ

    5 x 100 @ 2:05
    #1 & 4 fast backstroke kick w/fins (1:05s)
    rest EZ
    100 EZ

    4 x 100 @ 2:05
    done as 50 fast flutter kick w/fins @ 100 pace + 50 EZ
    100 EZ

    Total: 2900m


    I was not terribly excited to see the pool set up long course ... it will be that way all week bc it is Pitt's spring break. I felt light in the water, still feeling tapered, but long course feels hard after a taper. I went in the slower lane so that I could lead. The first two sets were 200s and I cut them back to 100s and just took lots of rest and chatted with Bill.

    There is some uncertainty about what will happen to Team Pitt with the regime change for the U of Pitt swim team (Chuck Knoles retired). He is the owner of the club team and masters teams. I really hope the team is not just eliminated ... I don't really want to re-invent my swimming life again. So trying not to worry about it right now.

    We actually have a local masters meet here in Pittsburgh. It is at Mt. Lebanon High School on March 20 -- 5 minutes from my house. I am trying to decide if I should enter and use it as a sprint workout or just do my own workout that Sunday. The only thing really holding me back is the 4 foot shallow end. I can't practice actual racing turns in that depth.

    Updated March 9th, 2016 at 11:34 AM by The Fortress

    Swim Workouts
  13. Workout 03/07/16: evening

    by , March 7th, 2016 at 10:08 PM (Maple Syrup with a Side of Chlorine)
    Had a busy weekend at work, but I was able to hit the gym yesterday after the nursing home service for a 30min bike session. The Harvard meet is now two weeks out, so I'll drop the gym until afterwards. 818 people signed up with hard deadline tomorrow night...distance day is this Saturday and the full meet is next weekend. Starting my two week taper program, although I will have to make some adjustments as I will be working 7 of the next 8 days, including two days floating up to a sister store in Rutland this weekend...

    200 free/200 back/200 IM drill
    3 x 200 on 2:45 pull with snorkel [AP on first round]
    4 x 75 on 1:25 kick [AK and snorkel on first two, then back/fly on the second two]

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts:
    1 x 25 AFAP 1 x 50 EZ
    1 x 50 AFAP 2 x 50 EZ
    1 x 75 AFAP 3 x 50 EZ
    1 x 100 @ 90% 4 x 50 EZ

    5 x 50 BK on 1:10
    - 1 thru 4 = Quarter's Strong
    - 5 = FAST (under 31) - heart rate was up!

    200 loosen and out
    (Solo/Rec/2700 yds/53 min)

    There were 4 people swimming when I started, but it thinned out once I started the speed set. I should have taken some more rest time on this, but I forgot that adult swim lasted 15 minutes longer. The back set felt good and I was able to practice starts on all swims. I've been playing with timing my shoulders and hips as my kick feels off a bit...hoping to tape a few fast swims tomorrow at Masters to see if any minor tweaks are in order.

    Just logged my yards in the FLOG and noted a slight change with more options for tracking other fitness activities. Thanks USMS!

    Updated March 7th, 2016 at 10:13 PM by rxleakem

    Tags: taper
    Swim Workouts
  14. Sun-Mon Mar 6-7

    by , March 7th, 2016 at 06:24 PM (Senior Sprinting)
    Sunday, nada

    400 warmup
    6 x 25 from the blocks
    Swim Workouts
  15. 3|7|16 SCM

    20 x 50 fr on 1:30
    • slow (low 40's - high 30's)

    10 x 50 fr on 2:00
    • 25 slow / 12.5 sprint / 12.5 slow

    8 x 50 kick on 2:00
    • 25 flutter kick / 25 frog

    Body doesn't feel quite right - can't put a finger on it.

    Some of the frog kicking was done alternately (i.e. left leg frog - right leg frog), very difficult. Might be a good drill.
  16. Sarasota Y Sharks Masters 5:30 AM Workout 03/08/2016

    by , March 7th, 2016 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    5 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 2:00 #4 on 3:00
    All 8 strong--85/90%

    3 X 50 perfect 1:10
    1 X 100 fast 2:00
    3 x 50 perfect 1:10
    1 X 50 fast 1:30
    3 X 50 perfect 1:10
    1 X 50 fast --
    1 X 50 easy

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 --

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Albatross Meet Report, March 5

    by , March 7th, 2016 at 11:08 AM (The FAF AFAP Digest)
    I journeyed down on Friday night with Jim to the Albatross Meet in MD. It's always a fun meet and it was great to see all my PV buddies. I had one of my best days in the pool, setting 4 world records in the 55-59 age group. Could not be happier!

    50 back, 30.12, PR (old WR was 32.62)

    Looking at the video that Jim took, I had one of my best backstroke starts ever, getting off the blocks very fast. At this meet, the officials stand right on the 15m line; they're used to Susan and me pushing it. So I decided to take one less kick each length than I did at NE Champs to be safe. As a result, I had a bit of a glide going into the turn -- the only mistake in the race. Well, my second breakout could have been a little smoother too. I did have a solid finish with no glide. At first, I thought I went a 30.42 so was just thrilled when I saw that my official time was actually 30.12.

    100 back, 1:10.08 (old WR was 1:12.23)

    This race went much better than the one at NE Champs where I swam a 1:11.7 (almost 2 seconds slower). Mostly because I didn't feel like I had a brick on my chest from the cold water, I think. Still, I had only swum this race once since March 2012, so I took it out cautiously. Too cautiously. My splits were 34.5 and 35.5 -- basically an even split with my start. I really came roaring back on the last length. My UWs were much better than at NE Champs as well. Next time I swim this (maybe at Canadian Nationals), I think I can take it out a second faster. Still, I was very happy with the time and the record! Making progress in this event.

    50 fly, 29.39 (old WR was 31.13)

    This race was fairly well executed too. Great start, hit my walls, good UWs. I just felt like I died a bit the last 5 meters. And I felt, having done virtually no fly the last month, that my turnover was just a tick slow. (Jim says this is false, but that was my internal feeling during the race.) But I was super happy with my time, especially for my third race of the day. It was .5 faster than I went last year at this meet and is only .1 slower than my 50-54 world record. It's my second fastest time ever.

    I was pretty beat after this race. I knew I had at the most 20 minutes before my heat of 50 free would go off. Because of the tight turnaround, I've never swum 50 free at this meet. But I decided to give it a whirl ... I thought that, possibly, I might have a shot at the national record of 28.49.

    50 free, 27.81 (old WR 27.91)

    I had a tight race with two other women, one a fast 25 year old who had just outtouched me in the 50 fly. I had a great start off the blocks, but didn't do as many UWs as I wanted to on the first length. Three of us went into the turn dead even. But I had a great Lochte turn and UW and pulled slightly ahead, just holding them off going into the wall. This time, avoiding a mistake from NE Champs, I only took one breath the second length. I was super surprised and happy with my time, just getting under the world record. I'm pretty sure that I can swim faster than this if I were fresher. (It was only .04 slower than my December time where I swam it as the second event of the day.) It is a rare day indeed when I swim 4 events in one day (in under 4 hours). But I did at NE Champs on day 2 where we ended with a relay, so I thought I should try it here. I'm very glad that I decided to make the attempt! For my efforts, I won a nifty Fastest Woman in the Pool plaque at the social later that night.


    So very pleased with the meet. Jim swam very well too, doing his best times in his age group. I had some insomnia at the hotel, but slept like a rock last night. My elbow was not too bothersome at the meet. My chiro told me to wear my compression sleeve 24/7 and that seems to have helped. Excedrin and ibuprofen helped too. Now I need to get back to training!

    I saw that the info for Canadian Nationals is up. The order of events looks pretty good, but there is no great place for me to do 50 free again ...

    Here are the results from the meet:

    Updated March 7th, 2016 at 12:20 PM by The Fortress

    Masters Swim Meets / Events
  18. Week 180 - Monday

    by , March 7th, 2016 at 08:53 AM (After a long rest)
    I am still sick and my breathing is still labored. I am heading back to the doctor later today for the third time. I am wondering if I have walking pneumonia. I know I am not a doctor and should not self diagnose but from what I can tell my symptoms seem to match.

    I was out of the water since Wednesday due to a combination of sickness and my daughter had her end of season TAGS meet. She swam great doing best times in all 3 back distances. She finaled in the 200 back and dropped another second going 2:16.35. I felt pretty bad most of weekend breathing wise and being in a pool all weekend did not really help. The original venue for the meet had a problem in the pump room and the meet was moved at the last minute to a much smaller capacity venue. With what they had available the meet organizers did a good job but what an embarrassment for the North Texas LMSC. My daughters team did awesome and ended the meet in 4th place with only the monster programs of the woodlands, Nitro and Lakeside beating us. We had a lot of kids swim well but also a lot of kids added time which makes me order how well we could have done if everyone was on this weekend. Still an exciting meet.

    Today was was back at it and despite still being short of breath I worked out. Today was an aerobic workout.

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

    main sets
    9x300 pull on 3:45 descend 1-3,4-6,7-9
    100 easy
    6x125 kick on 2:10

    warm down
    200 easy

    i went 3:12,3:09,3:05 by round on the 300s and despite not feeling great I got into a groove. On the kick I was coming in on 1:50/1:51.

    Tomorrow I have an out and back business trip to Phoenix but won't get a chance to swim. I hit the ground at 8am and don't stop until I head back to the airport at 5:30pm. Crazy day!
    Swim Workouts
  19. March 7, 2016

    by , March 7th, 2016 at 08:38 AM (Workout Swimmer)
    Getting tired of swimming solo - seems like ever since Christmas, this has been the case, more often than not. Today was no exception.
    600 warm-up
    2 x 300 pull, second w/paddles
    10 x 50 kick
    8 x 100
    2 x 500
    300 breast/free
    200 cooldown
  20. 3|6|16

    20 x 30m on 1:00 as (dive from side) 15m UWDK or fr sprint / 15m br

    5 x 30m on 2:00 as (dive from side) 15m UWDK or fr sprint / 15m bk
    • practice bk 2 br flip turn

    5 x 17.5m on 2:00 as fr sprint

    20 x 10m fr sprint on 0:30

    Did something similar yesterday - high repetitions, concentrate on form, use quick non-vigorous sprinting and shallow catch. Allows me to work on whatever element I failed to execute properly on the prior effort (there's always something). The short interval keeps me productive within my attention span, and very short efforts keep muscles at working close to RP levels at a greater net volume.

    Yesterday I also went heavy with weights for lower body. Half DL's with barbell raised, and kneeling DBDL (on bench with weights from floor)