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  1. 2|25|16 SCM semi-aerobic blahs

    by , February 25th, 2016 at 03:21 PM (Blog)
    about 400 warmup drills with snorkel

    10 x 50 fr's on 2:00 (44 - 40's)

    5 x 50 fr's on 2:00 (40 - 36's)

    10 x 50 fr's on 3:00 (34 ... 33, 34, 35, 35, 37) pooped - not literally

    100 IM real slow (1:47) learn the turns

    15 x 25 kick on 1:00
    • UWDK - 1 stroke breakout sustaining solid FK with one arm fwd to 12.5 / 12.5 kick on bk and practice bk2br turns

    Will NQT the 50/100 fr's. Other ntl events will be the br/fl 50's, and I may take the 1IM if I can get the turns figured. For bk2br I find the reverse flip easier for some reason, esp on the shoulder. However short2long axis turns - not so good.

    I am very pleased with swimming so much free and having happy shoulders afterwards. This is really good


    back, chest, shoulders, legs


    Updated February 25th, 2016 at 08:39 PM by __steve__

  2. Thursday, February 25, 2016

    by , February 25th, 2016 at 01:53 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Windy, Sunny, 62% humidity

    Warm Up
    3x400 on :30 rest RIMO

    Set 1
    1200 FR Pull
    /as 3(100 Smooth|300 Strong)
    /paddles, bouy, tube, snorkel

    Set 2
    10x300 FR on 4:00
    /Steady effort, desc as able 6-10
    *(1-5)3:43-3:40, (6-10)3:39-3:35

    Cool Down
    200 as BK/FR by 25

    I was pleased with Set 2, 10x300s with no equipment, but the overall effort on the 4:00 interval was more challenging than expected. My flip turns become slower when tired and it took a supreme effort to descend 300s 6-10. Still, I am hopeful I can gradually extend that kind of training effort up to a 5000 meter set.
    Swim Workouts
  3. Wednesday, February 24, 2016

    by , February 25th, 2016 at 01:27 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 68, pool at 80
    Cloudy, 65% humidity

    Warm Up
    200 FR EZ

    Set 1
    2100 FR Swim *28.23
    /as 7(200 Steady, 100 Strong)

    Set 2 SCY
    4x400 on 1:00 rest
    /IMO by 400, as 4(25DR/50S)+25DR/75S

    Set 3 SCY
    4(2x25 on :40) IMO
    /90% ez speed effort/efficient

    Cool Down
    200 as BK/FR by 25

    Arrived later at FGCU with only 30 min LCM remaining.
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 02/26/2016

    by , February 25th, 2016 at 11:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    1 X 150 2:45 2:30
    3 X 100 2:00 1:45
    Two rounds. Round 1 interval left, 2 right.

    8 x 50 kick 1:20
    25 moderate/25 fast

    10 x 100 2:15--choice
    odd: easy even: strong--85/90%

    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 --
    Two rounds swim or pull.
    Round 1 interval left, 2 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Tues-Wed Feb 23-24

    by , February 25th, 2016 at 09:46 AM (The FAF AFAP Digest)


    Meant to do an easy swim, but was busy and didn't make it to the pool. Did get a 90 minute deep tissue massage -- one of the best ones I've had at Massage Envy. The massage therapist commented on how odd it was that my toes were naturally pointed at rest.

    Did around 30-40 minutes of rehab exercises.

    Wed: Swim/SCY @ Pitt

    Warm up:

    300 various
    7 x (25 shooter + 25 EZ w/fins) @ 1:00ish
    3 x (50 burst + cruise) @ 1:10
    50 EZ

    Main sets: (revised everything)

    4 x 25 @ 1:00
    odds = fast shooters w/fins (9 flat), evens = EZ
    50 EZ

    3 x 50 done as: 25 fly drill + 25 breast drill @ 1:00
    50 EZ

    4 x 25 @ 1:00
    odds = AFAP breast w/fins (11 highs), evens = EZ
    100 EZ

    assigned set was 4 rounds, IM order, of the following. Normally, I would like that set, but had to modify drastically bc of resting. Just went to the back of the line
    4 x 50 @ 200 pace @ 1:00
    100 EZ @ 2:00
    4 x 25 AFAP @ :45
    1 x 100 EZ @ 2:00

    4 x 25 @ 1:00
    odds = fast shooter (no fins, 12 lows), evens = EZ
    100 EZ
    2 x 25 @ :45
    odds = AFAP flutter kick, evens = EZ
    100 EZ

    1 x 50 AFAP breast dolphin
    -- 33 flat with a cramp
    150 EZ

    4 x 25 @ 1:00
    odds = AFAP backstroke kick (14s)
    evens = EZ
    150 EZ

    6 x 25, odds = no breath free
    100 EZ

    Total: 2450


    Went to the chiro again today, then swimming later. That was the amount of yardage that I meant to do, but I think I did too much fast stuff (10 x fast 25s + 1 x fast 50). The dangers of going to a team practice during taper ... I plan on going all easy today and doing some hypoxic work. Still doing a lot of kicking to rest the elbow. I wish I knew exactly what I did to honk it off, but it was likely a combination of things.
    Swim Workouts
  6. Short solo swim

    Quick solo swim before work. The goal was to hold my stroke together during my "test set" stolen from Karl S.

    400 swim
    4 x 100 IM drill
    4 x 50 free @ 60 build

    4IM test set
    25 fly r 5
    50 fly r 10
    50 fly/bk r 5
    50 bk r 10
    50 bk/br r 5
    50 br r 10
    50 br/free r 5
    50 free r 10
    25 free
    Total time - 60 = broken time

    200 cruise
    6 x 50 bk/br @ 60
    100 cruise


    When I have limited pool time, I TRY to find something on my list of needs improvement to work on.
  7. Week 178 - Wednesday

    by , February 24th, 2016 at 09:02 PM (After a long rest)
    i had a good night of sleep last night but was still feeling generally tired this morning. I have been feeling a little short of breath the past week or so and wonder if I am fighting something or its just allergies which are already kicking in and it's still officially winter. It's been very mild here this winter and has been in the 70s most days since Christmas. It's great other than its also been dry(other than the past couple days) and as soon as we get a gust of wind I start feeling crappy.

    Today was was our normal Wednesday sort of workout and I swam ok but I was very tired on the race pace set.

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

    main sets
    12x50 back drill/swim by 25 on 1min
    3x(4x25 on :35 done as open, close, easy, fast)
    16x50 on :50 at 200 race pace
    200 easy
    4x(2x50 drill on :50, 2x50 25 fly kick underwater, 25 streamline back kick on 1min)

    warm down
    200 easy

    nothing super special today but I was able to hold :26s on the 50s but as I said these felt terrible and I was out of breath more than usual. This weekend we are putting pads in the pool and doing some races from dives. I am excited to race from the blocks.
    Swim Workouts
  8. Back to the lab, again

    My first swim after our SCY state meet this past weekend. My focus for today was lengthening my freestyle stroke. Luckily for me it was a short free based workout.

    200 free
    6 x 50
    -odds stroke drill @ 60
    -evens free swim
    200 free breathe 1/3

    Descending swims and intervals

    3 x 200 kick w/fins @ 3:00, 2:50, 2:40
    100 swim @ 3:00 recovery
    4 x 150 swim @ 2:20, 2:15, 2:10, 2:05
    100 swim @ 3:00 recovery
    4 x 100 swim @ 1:40, 1:35, 1:30, 1:25
    100 swim @ 3:00 recovery
    4 x 50 swim @ 55, 50, 45, 40
    100 swim@ 3:00 recovery
    100 sprint
    50 EZ

    6 x 50
    -odds Dolphin kick on back @ 60
    -evens back swim @ 50

    150 w/d


    It felt good to get back in the pool and stretch out a bit. The meet was pretty much a training weekend. Nothing to taper from and just swam in a couple of practice briefs. I had a couple descent swims and the rest were about what I expected. Back to the lab!
  9. 2|24|16 SCM

    by , February 24th, 2016 at 03:10 PM (Blog)
    Elastic tethered freestyle, build stretched distance proportionally to stroke reduction
    • 5 x 30 strokes on 1:00
    • 13 each x 20, 19, 18, ... 9 strokes (resp.) on 1:00
    • 10 x 8 strokes on 1:00

    5 x 15m DFS fr / 15 easy br

    4 x 50 fr on 3:00, 100 pace (34, 34, 32, 33)

    The elastic fr fatigues muscles like weights.

    Need to include more swims that are complete (50's). Training separate components, as I have been, will continue, but I need to more often combine them into one complete swim, instead of a swim with separate parts (not unlike this sentence), if that makes sense.

    Need to get those "on 3's" down

    My shoulder feels good. I've been doing eccentric teres minor therapy with 3lbs. Seems to pick up a little from where the RC stuff drops off. Neck is killing me though

    Updated February 24th, 2016 at 04:49 PM by __steve__

  10. Sarasota Y Sharks Masters 5:30 AM Workout 02/25/2016

    by , February 24th, 2016 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    Sorry I missed posting the last two days...

    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick 4:15
    5 X 100 kick--second 50 fast-- 2:15
    1 X 50 swim

    2 X 75 moderate 1:30
    4 x 25 sprint :40 #4 on 1:00
    Four rounds--choice

    3 X 200 3:00
    4 X 50 descend 1:00
    Two rounds--pull it

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Workout 02/23/16: evening

    by , February 23rd, 2016 at 09:58 PM (Maple Syrup with a Side of Chlorine)
    Had a crummy night's sleep but was able to function well enough during the Rx Abuse Task Force meeting this morning. After getting recycling loaded into the van I did some errands with my wife and then we enjoyed a great lunch. I am in the process of reorganizing paperwork, condensing, and shredding to get rid of excess...maybe I don't need to keep my tax returns from 2001? Made it to Masters tonight...

    - 100 demonstration of streamling/sdk with the age group team as they head to end of season champs. I will spend the day with them on Thursday of next week.
    - 200 swim/100 kick/200 pull with AP and snorkel
    - 16 x 25 on :35 [4 x build, descend, easy, fast]
    - 6 x 75 on 1:10 [fast last lap, snorkel on first four FR, last two back]
    - 8 x 50 on :45 [pull]
    - 2 x 150 on 2:05 even split [did 50 fr/bk/fr, held 1:48]
    - 2 x 25 from blocks [working starts]
    - 100 loosen and out
    (Masters/Rec/2300 yds/55 min)

    Light turn out tonight with MG (back from Canada) doing the workout with me and Matt on his own, until we worked on starts. I will be signing up for the Harvard/New England Champs for Friday/Sat events...will miss th 200 back on Sunday but am satisfied for 3 events a day and only one night in a hotel. Should have plenty of time to relax after the meet and explore Boston a bit with the family. Right now I'm thinking of entering...
    50 free, 100 back, 50 fly on Friday (my knees will not be up for the 200 breast)
    50 back, 100 IM, 200 fly on Saturday (planning to skip the 500 so I can sleep in! might decide to swim it backstroke.)
    Swim Workouts , Planning
  12. Tues Feb 23

    by , February 23rd, 2016 at 09:20 PM (Senior Sprinting)
    Bridge, starting a speed/power sequence

    100 warmup (straight from Bridge)
    2x50 w f+p, ez down, AFAP back
    2x25 uwk w fins AFAP one free one fly
    3x25 running dive AFAP two free one fly
  13. Week 178 - Tuesday

    by , February 23rd, 2016 at 09:18 PM (After a long rest)
    I fell asleep really fast last night but woke up at 11:30pm with the feeling like I had been asleep for hours. I then went back to sleep and when I woke up for my workout I was whooped. Strange! Today was my dryland day so I started an hour earlier than usual.


    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, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round today.

    400 free with snorkel
    6x50 catchup on :45
    4x100 free on 1:20
    3x100 free on 1:15
    2x100 free on 1:10
    1x100 free on 1:05
    300 easy

    I felt pretty hideous in the water almost like I had asthma where I was short of breath. I hope I am not getting sick.

    This weekend Tom talked about putting the pads in the pool and doing a meet warmup followed by 2x200s, 3x100, 4x50, and 6x25s. Should be fun.
    Swim Workouts
  14. 2|23|16 SCM and drylands last night

    by , February 23rd, 2016 at 03:47 PM (Blog)
    Reviewing footage and pictures from the meet, I found 2 significant defective areas to improve. 1st (left pic), is sluggish block response. 2nd (right pic) is breakout streamline and position off the turn.

    In the first image, a 50 fr lead-off (also the goggle mishap race), I am extremely late off block. I believe this was from being too cautious during previous start practice on flimsy/slippery blocks the recent few weeks leading up to meet. In fact, a video of a following race, the 50 fr, showed the same thing validating this, I enter the water almost a body length late!

    The 2nd image depicts how my breakout bad habit (off the turn) has returned during race time. My legs are truly in an unstreamlined formation. I believe I panic off the turn, and start the undulations, then flutter kick + stroke, too early before my body is in correct form. Been working on this a lot, just not enough.

    Need to resolve these issues permanently and ingrain proper form such that they are second nature on race day.

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    SCM today

    18 x 32.5m fr / 17.5 br on 2:00
    • dive from side, easy sprint, work on breakout bad habit

    10 x 20m on 1:00 fr
    • 10m out from dig and turn, work on same problem and finish 10m out

    Did weights last night for about 70 min and went heavy on most stuff.

    After todays swim I am finally feeling everything from last weekend, yesterday, and today. Time for a break!

    Updated February 23rd, 2016 at 09:29 PM by __steve__

  15. Feb 23, 2016

    by , February 23rd, 2016 at 01:11 PM (Workout Swimmer)
    Just got back from watching our son at his final college conference meet - best times in 3 out of 4, so happy for him! It was a great weekend, and a wonderfully run meet by the SSC officials at Orlando YMCA on I-Drive, as usual.
    Swam about 4300 LCM yesterday on my own
    Today, went over after weights at Kinetix (love that place!) and only got in 2200SCY - however that was in 30 minutes - so a total win! After all if I went 2200 every 30 min, I would do 6600 in my usual time in the pool - but we all know that doesn't happen, with intervals, resting, talking. . . . but I swam solo again, so. . .
  16. Monday, February 22, 2016

    by , February 22nd, 2016 at 05:56 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 65, pool at 80
    Sunny, 65% humidity

    Warm Up
    100 FR EZ

    Set 1
    10x300 FR on 4:15
    /snorkel, paddles, fins

    Cool Down
    100 FR EZ

    Tight schedule with a 45 minute window to swim, and tomorrow is a planned rest day as I have work project activities all day.
    Swim Workouts
  17. Sun-Mon Feb 20-21

    by , February 22nd, 2016 at 05:12 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Bethel Park

    Warm up:

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

    Main sets:

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

    4 x 30 burst SDK to 15m from the blocks, cruise back
    100 EZ

    6 x 30 burst to 15m from the blocks @ 100 pace, cruise back
    (3 forward, 3 back)
    100 EZ

    4 x 25 fly @ 100 pace
    100 EZ

    3 x w/fins
    4 x 25 IM order @ 100 pace @ :L40
    1 x 25 flutter kick @ 100 pace @ :40
    1 x 25 EZ @ :40
    200 EZ at end of 3 rounds

    10 x 25 back kick @ 100 pace @ :45
    100 EZ

    Total: 2850

    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    2 x
    4 x 25 shooters w/fins @ :30 + 50 EZ
    extra 50 EZ at end

    Main sets:

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

    3 x (50 @ 100 pace + 100 EZ)
    100 EZ (looking for nose clip that fell off my suit strap)

    4 x (25 AFAP x 75 EZ) @ 3:00
    100 EZ

    4 x 25 no breath free @ :40
    100 EZ

    Total: 2700


    I've felt a little sluggish the last couple days. I think it's just because I hit the 4 weeks of hard training mark, and my body is screaming for some recovery. So it should be happy with the next couple weeks. Still working on the elbow. Had acupuncture today (and seems better) and have a chiro appt/massage and another acupuncture appt booked this week. Injury rehab is really time consuming. And now I am off to put the elbow in a bucket of ice.
    Swim Workouts
  18. Mon Feb 22

    by , February 22nd, 2016 at 04:17 PM (Senior Sprinting)
    400 warmup
    8x 25 from the blocks, 6 free, 2 fly, afap. 75 ez in between.
    Swim Workouts
  19. 2|22|16 SCM and weekend brief

    by , February 22nd, 2016 at 01:54 PM (Blog)
    400 warmup as 25 fr's on 0:40 snorkel

    7 x 15m on 2:00 dive from side fr's

    • odds flutter, evens dolphin

    4 x 25m on 3:30 dive from side fr's AFAP
    • odds flutter, evens dolphin

    25m UWDK

    25m UWFK

    Changed my AFAP stroke again. Recent style works for 100's but isn't fast enough

    2016 SC SCY meet

    Fantastic meet, everyone was in high spirit and competitive. Wish I had more opportunities to race with team.

    Relay lead-off 50 fr - 25.58
    • Wore a cap over brand new goggles. Should have listened to Ande's SFF tip: "Don't try something new on race day". Each lens filled up with water upon entry, then tears additionally filled them up. Managed to turn and finish correctly, but I swam this on autopilot and had too much in tank at finish.
    • Breathed once
    • Unfortunately, recent training results show my first swim to be fastest
    • Went capless and used training goggles for remaining meet

    50 fr - 25.47
    • Did not breathe, felt good for all parts. Expected something faster

    50 fl - 31.41
    • PB by 1/100's of a second
    • wore training jammers
    • need to work turns
    • hit line with hand once
    • Don't really swim fly much, just like to race it. Keeps the joints in good mood that way

    100 fr - (27.93) 57.90
    • PB
    • Negative split my effort and actually enjoyed the race. Breathed every 2 with nice long strokes for 75 yds. Swam last 25 without breathing using a dolphin kick
    • Turn #2 was so crunched that my feet actually had to re-touch the wall lower. Even so, I went so deep the 50 - 75 part was spent half UW

    50 fr relay anchor - 24.88
    • Experimented a little: breathed once on first 25, just glided mostly off the turn, and used the dolphin kick the second 25

    50 br - 35.66
    • PB
    • Everything was good but I really need to learn how to do a br turn

    50 fr relay lead off - 25.45
    • Felt good, breathed once
    • Our anchor swimmer was a former teammate of Borges and Cielo, what an honor to swim on the same relay team, including Karen and Julie

    Very Happy about this well run meet! It feels great to have a team and coach that supports everyone and has confidence in each other. Miss the mates.

    Even though I didn't break under 25 which I know I can, I still managed 3 PB's in events I've been sandbagging over the years, while focusing on the 50 fr. Hate to say I actually like the 100 fr

    Updated February 22nd, 2016 at 06:13 PM by __steve__

  20. Week 178 - Monday

    by , February 22nd, 2016 at 08:41 AM (After a long rest)
    Yesterday I went fishing in east Texas with 3 friends. I am not a big fisherman but really enjoy it when I go out. My boss has a ranch with a big lake and he graciously allowed us to use it yesterday. It's in a small town between Athens and Palestine, Tx(check it on the map; its in the middle of no where). We had a really good day and caught a lot of bass, crappie and blue gills. I came back tired and had a late dinner and then headed to bed.

    This morning I was a little tired but woke with an upset stomach. As I got going this seemed to subside and it did not affect my workout. Today was a long workout.

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

    main sets
    8x300 done as descend 13 free with paddles and snorkel on 3:45, #4 back on 4mins, descend 4-6 free with paddles and snorkel on 3:45, #8 back on 4mins
    10x100 kick with board, as 2x(1 on 2mins, 1 on 1:50, 1 on 1:40, 1:30, 1:25)

    warm down
    200 easy

    i descended from 3:09/3:10 to 3:03/3:02 and then went 3:30 on the backs. The kick was really hard but I made the set(just).

    Updated February 22nd, 2016 at 09:01 AM by StewartACarroll

    Swim Workouts