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  1. 12|30|14 LCM

    by , December 30th, 2014 at 10:19 PM (Blog)
    WARMUP
    1000 worth of easy free, back and drills

    SET
    5 x 100 free with fins & snorkel as 50 fast / 50 easy
    • fasts: 29, 29, 28, 29, 30

    KICK
    100 2:03
    200 easy kick

    Felt the LA on the 4th 100. The 5th resulted in a clumsy, nauseous feeling, a sign that I am out of condition, had a good workout, or both.
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  2. Tuesday Dec. 30

    by , December 30th, 2014 at 04:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:


    usual 900

    Main sets:

    3 rounds:
    4 x 25 SDK to 15 m @ 100 pace @ :30 + 50 EZ @ 1:30

    100 EZ

    20 x 25 burst dolphin kick to 15m then cruise @ :45
    -- some with board and some in streamline
    250 EZ

    3 rounds:
    6 x 25 fly w/fins @ :45
    50 EZ @ 1:30

    100 EZ

    3 x (50 AFAP breast + 100 EZ @ 4:00)

    5 x 50 backstroke kick w/fins, UW 15 m each length @ 1:00
    100 EZ

    Total: 3700


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

    Decided to try a little fly today. I've only taken a few strokes since early August and it has felt very discombobulated. These didn't feel too bad, and hopefully my shoulder won't bark at me. Should probably hit the gym tomorrow. I'm going to lay off any overhead work bc I think that may have been what caused the pain in my left shoulder.
    Categories
    Swim Workouts
  3. Workout 12/30/14: noon

    by , December 30th, 2014 at 03:13 PM (Maple Syrup with a Side of Chlorine)
    200 Free/200 back/200 IM drill
    1 x Noah's Ark Pull
    100 easy
    200 (as 25 perfect free into 25 FAST)
    300 loosen and out
    (Solo/Rec/1700 yds/35 min)
    --------------------------------

    Final workout of the year. Looking to train for the One Hour Swim towards the end of January, then a few mini meets into the spring time. Just under 142 miles for the year, well over half of last year's total. This is to be expected with inconsistent practice schedule and no open water events during the summer. Still pleased with overall performances in competition, especially my first LCM meet.

    Updated December 31st, 2014 at 09:23 PM by rxleakem

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 12/31/2014

    by , December 30th, 2014 at 02:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am going to post the workouts for 12-31 and 1-2. We are swimming open water on 1-1.

    DEC 31
    SCY
    WARM UP:
    2 X 100 1:40
    1 X 200 3:20
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 1:30

    1 X 500 kick + 50 swim

    6 X 250 3:45 PULL
    Last 50 fast on all 6

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:15
    Three rounds.
    100's & 50's: choice/no free

    WARM DOWN: 4 X 50 easy
    4400Y

    JAN 2
    SCY
    WARM UP:
    16 X 100
    4 on 1:50
    4 on 1:45
    4 on 1:40
    4 on 1:30

    6 x 150 PULL 2:30
    50 fast/50 easy/50 fast

    8 X 50 kick 1:10

    6 X (3 X 50 1:00
    #1 easy #2 build #3 sprint

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  5. Week 118 - Tuesday

    by , December 30th, 2014 at 10:43 AM (After a long rest)
    My daughter has picked up my cold and had to skip practice yesterday. Of course it was my fault! My poor wife had little to no sleep looking after my daughter and yesterday was pretty miserable weather wise which sort of made all of us in our household kind of cranky(except my parents who are always happy; and my Mum reads my blog so if I said any different I would hear about it today �� ). I had a good night sleep and woke early so I could lift for a full hour and swim for 30 mins today.

    Like ken last week I focused pretty intensely on my legs and after the warmup focused on these first. I will be sore but I can tell already that I will be no where near as sore as last week(famous last words).

    10 minutes on VASA swim trainer.

    3x(leg press, lunges, leg curls, leg extension, bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, last pull down hands inside, lay pull down hands outside)

    400 free with snorkel
    6x50 catchup on :45
    8x50 kick on 1min
    6x100 pull with snorkel on 1:20
    300 easy alternating free and back by 25

    Updated December 30th, 2014 at 01:03 PM by StewartACarroll

    Categories
    Swim Workouts
  6. Dec 29th, 2014

    by , December 29th, 2014 at 10:37 PM (Trying to Train Smarter, Not Just Harder)
    I have been really bad about blogging my workouts etc.
    New Years Goal #1 will be to record my workouts & thoughts about them more expeditiously, so I will actually remember what I swam, and how I felt about the swim.
    Goal #2 is to get back down to 125lbs
    Goal #3 is to get to more meets & reacquaint myself with the joy of racing
    Goal #4 is to avoid injury as much as possible

    So, workout this morning, Temp outside mid 60's. Temp in the pool, probably 83/84. I find that I swim better when the water is cooler, even though it is easier to get IN the water when its warm. It's a lot easier to get on the pool deck when the outside temp is warm as well. I do not look forward to the 30 degree mornings ahead of us!


    600 back/free
    300 kick
    6 x,100 Pull @ 1:45
    6 x 100 back/free @ 1:50
    4 x 150, 50 breast kick, 100 free @ 2:30ish
    100 easy
    300 drill
    300 breast/free
    Total: 3600 LCM

    *Pool went back to LCM on Dec 22

    Updated December 29th, 2014 at 11:41 PM by Celestial

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    Uncategorized
  7. Monday, Dec. 29

    by , December 29th, 2014 at 05:00 PM (The FAF AFAP Digest)
    Haven't done much the last four days exercise wise. I got in a workout at Sewy last Friday night. Did about 3000 with some sprinty stuff. The weekend consisted of getting ready for a big holiday party, having fun at the party and recovering from the party. Today, I journeyed to Sewy. There were a lot of very pissed adults. Half the pool was closed down for 50+ kids at 1:00 instead of the usual 3:00 and it was crowded. Nothing posted on the doors or online. And the temperature seemed even warmer than usual. Trying to do holiday workouts here in Pitt is torture. Mr. Fort and I have decided that we're going somewhere warm between xmas and new years next year.

    Warm up:

    550 various
    100 scull
    150 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 rounds:
    10 x (25 @ 100 pace @ :40 (2 kick, 1 breast) + 100 EZ)

    With people hovering for lanes, stopping was not a good idea, so I reverted to:

    3 x (500 backstroke kick w/fins @ threshold + 100 EZ)
    -- wanted to be under 6:00
    - went 5:50, 5:48, 5:54

    Total: 4100


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

    At least I did some calorie burning ...
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 12/30/2014

    by , December 29th, 2014 at 02:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    2 X 150 2:30 2:15
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:10
    1 X 100 swim

    12 X 50 1:05
    odd: easy
    even: fast
    Choice

    2 X 100 strong 1:45
    1 X 200 fast 3:30
    Four rounds, swim or pull
    Negative split 200's

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  9. Week 118 - Monday

    by , December 29th, 2014 at 09:50 AM (After a long rest)
    I am finally feeling like I am over the half way point on my cold and I am starting to feel better, unfortunately my daughter picked it up which meant my wife spent the night laying with my daughter. When my daughter is sick she always want Mum. I actually had a good night of sleep and when I realized my wife had not slept I felt quite guilty.

    Today was was a longer aerobic workout which actually felt pretty good. I was pretty sluggish in the warmup but loosened up and felt good in the main set.

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

    main sets
    10x300 pull with bouy on 3:45
    12 x50 kick on 1min

    warm down
    200 easy

    i started out at 3:05 on the first 300 and then dropped to 3:03 and held this for the rest of the set. This was probably 15 seconds too much rest but I was not complaining today. I felt good on the kick and held 42s.
    Categories
    Swim Workouts
  10. 12|28|14 drylands

    by , December 28th, 2014 at 09:55 PM (Blog)
    run (walk on rest int)
    15 x 70m on 0:40

    • 20's down to 12's

    7 x 84m on 0:40

    • 18's


    10 min of yoga moves

    Might do some shoulders later tonight


    Quick running does not bother right thigh, but have to keep it no more than just a lite sprint.

    Updated December 28th, 2014 at 11:41 PM by __steve__

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    Uncategorized
  11. Workout 12/28/14: afternoon

    by , December 28th, 2014 at 06:07 PM (Maple Syrup with a Side of Chlorine)
    Easy swim after a bust weekend at work. Busy day in the adult swim lanes!

    200 Fr/200 back/200 IM drill
    1 x Noah's Ark pull
    100 easy
    1 x 200 (done as 25 perfect free into 25 FAST IMO)
    200 loosen and out
    (Solo/Rec/1500 yds/30 min)
    Categories
    Swim Workouts
  12. 12|27|14 SCM / weights

    by , December 27th, 2014 at 09:48 PM (Blog)
    In the pool with no markings or lines. Only did drills using fins and snorkel throughout

    34 x 50 on 1:00 as 25m head-up dolphin kick free, fast / 25m easy


    Weights

    Once through, to failure (without resting):
    - close grip BP 14 x 135 lbs
    - isolateral chest press 10 x 95 lbs (each arm)
    - isolateral row 10 x 95 lbs (each arm)
    - DP pullovers 6 x 70 lbs

    • upper body finished in under 3 minutes, four sets of 4 exercises


    - 3 sets of 10 reps on hack squat machine facing wrong direction
    - 50 reps of 70 on leg extension machine
    - 3 sets of 8 reps - TRX straight leg ab torturers (hands on floor)

    • can't go heavy on legs since my right quad still hurts
    • TRX device didn't seem too intense doing the ab exercise as instructed, so I did them straight-legged and threaded a stretch band through for more tension.
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  13. Week 117 - Saturday

    by , December 27th, 2014 at 01:53 PM (After a long rest)
    I have been stuffed up the last two days and feel like I am fighting a cold. My wife is convinced I have the flu but thus far I have no fever, no aches and generally don't feel like I have the flu. Both my kids had the flu a couple of weeks ago. The cold however has led to head congestion and the past two nights I have taken an alkaseltzer before heading to bed; both nights I have slept solid and woken up to my alarm. My wife said I was very wheezy last night and almost woke me up because she was worried, however I felt like I had a great night of sleep.


    Today's workout was our normal race pace 16x100 set and my friend Mr Unruh was still in town and swam in the next lane to me, which is always a motivation. I did not know how I was going to feel when I hit the water but actually felt good in the pool. My legs are almost completely back to normal from Tuesday's weights and my congestion got better as the warm up went on.


    Warm up
    800 reverse IM twitch
    200 easy while everyone else finished


    Main sets
    10x50 with snorkel on :40
    16x100 free swum at 500 race pace or better on 2mins. If you miss one skip a 100 and get back on it. 3 misses and the set is over


    Warm down
    600 easy


    I was holding 30/31s on the transition set of 50s. On the 16x100s I made the set for the first time, and actually held mainly 55/56s and only started falling apart on #14. Somehow I miscounted and thought #15 was the last one and ended up giving it my all going 54/55. When I realized I had miscounted I scrambled to get my goggles back on and made the send off but this one was a mess but still came in at 58. Throughout the set I kept telling Tom I was going too fast to hold on and he kept telling me to hold on and not slow down which helped today. I was stoked with how well I did today but now we have to lower the send off time and this will make it even tougher. I am feeling really good in the water at the moment but I still have a lot to work on. Tom told my turns needed some work and I know when I get really tired like I did this morning I tend to breath after the first stroke off the turns which is obviously a big no no, but it's so hard when you are in oxygen debt like I was this morning. All good stuff and the thing that's so cool about swimming is that there is always something to work on.



    It was great swimming next to Mr Unruh the past couple of days. He is a great friend and a great competitor. If you read this Mr Unruh it was fun as usual and I look forward to swimming with you next time.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 12/29/2014

    by , December 26th, 2014 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    3 X 100 kick 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 moderate 2:00
    1 X 50 @ 100% 1:30
    Four rounds

    8 X 125 IM 2:15
    Rotate 50 of each in IM order

    20 X 25 :40
    3 fast/1 easy

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  15. Week 117 - Friday

    by , December 26th, 2014 at 11:11 AM (After a long rest)
    We had a terrific day yesterday and my wife cooked an awesome Christmas dinner. I felt bad because I ate a big plate but was really full and could not go back for more and had to skip desert. I know we will be eating leftovers for a few days which is actually one of my favorite things about Christmas. I hate the build up to Christmas but enjoy the after effects for some reason. I think having a few days off work and eating like a king helps!

    Today we were back at the race pace work and I hurt pretty bad. I have felt a little congested all week and hope I am not fighting a cold or flu. My friend mr Unruh is visiting town today and tomorrow and it's always fun swimming next to him.

    Warm up
    400 free
    6x50 catchup on :45

    Main sets
    12x75 IM no free on 1:05
    16x50 free on 1min swum at 200 race pace finishing with a turn
    200 easy
    5x200 kick on 3:30 done as 50 strong, 50 smooth, 50 fast, 50 strong

    Warm down
    200 easy

    I felt my left groin on the breast portion of the 75s so ended up going very very cautiously on the breast holding :55s on the IMs. I felt strong during the race pace set and was able to hold :26s and :27s to my feet. I have been swimming strong on this set for a while now and I now go into this set very mentally strong as opposed to the 16x100s at 500 pace where mentally I still find this set a beast. The 200s kick were initially on 4mins but I came in on 2:50 on number one and reduced the send off to 3:30. I held 2:50-2:55 throughout and really worked the 3rd 50 of each 200.
    Categories
    Swim Workouts
  16. Week 117 - Thursday

    by , December 25th, 2014 at 03:02 PM (After a long rest)
    We had a terrific morning exchanging gifts and hanging out with the kids. As usual my two were spoilt rotten but as always were very appreciative and I am fortunate to have have two terrific and special kids. My wife and I have had a no gift exchange for a few years but last year she broke it by having my nationals short course medals framed(which was pretty awesome) and this year she had my medals from world's framed(it would have been even more awesome if I had a gold in the center but alas it was not meant to be this time). My kids and I decided we were going to get Mum a stocking and fill it with fun things which I think she really enjoyed.

    After gifts we had a nice breakfast and then headed to the pool for a family swim. The perk of having a key to the pool is the ability to periodically sneak into the pool. We always make sure there is an adult on deck just in case! Today both my kids and my parents came to the pool and my kids did bombs off the boards while I took the opportunity for a short 2k swim; my mum who still coaches was our life guard. We all had fun and hung out in the hot tub at the end. A perfect chlorine family Christmas!

    400 swim with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins
    6x100 pull on 1:20
    6x50 swum as 25 free, 25 back on :50

    like yesterday my legs still hurt from Tuesday's weights but the swim helped enormously to loosen them off. Back home for lunch and a movie this afternoon and turkey dinner tonight. Should be a fun.
    Categories
    Swim Workouts
  17. Merry Christmas!

    by , December 25th, 2014 at 01:26 PM (Maple Syrup with a Side of Chlorine)
    Linus gave Charlie Brown some great insight this day ...

    BORKED

    May you all enjoy a blessed day, remembering the past traditions that you have continued on today and the memories with family and friends that you are making now that will have a place in this day for many years to come.

    BORKED
    Categories
    NSR
  18. Sarasota Y Sharks Masters 5:30 AM Workout 12/26/2014

    by , December 24th, 2014 at 01:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:45 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 100--reverse IM-- 1:50
    1 X 100 IM 1:50
    4 X 25--1 of each--:40 #4 on 1:20

    7 X 200 pull 3:20
    Descend 1-3/4-6--#7 best effort

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  19. Week 117 - Wednesday

    by , December 24th, 2014 at 12:21 PM (After a long rest)
    I had a great night of sleep but woke very sore in my legs as I thought I would after yesterday's weights workout. Today was our 12 days of Christmas workout and my daughters group, junior racers(11-12), racers(13-14) and the masters(oldies) swam the workout together. Tom decided that myself and one of my teammates needed a slightly modified version so on round 1 when everyone was doing a dive 25 we had to do an AFAP dive 100. Needless to say after doing this 12 times I was really pooped but as usual it was fun. Our pool is currently set up as 25 yds across the 50m pool with bulkheads separating two groups of 10 lanes with two narrower gutter lanes on each side. The junior racers and racers were on one side and we were on the other. The kids were in full spirits singing as they went, whereas most of the masters were too tired to even talk let alone sing, however the energy from the kids was a big help today and I believe everyone had fun.

    1x100 from a dive 500 race pace on 2mins
    2x50 kick on :50
    3xflipturns
    4x25 breast on :35
    5xbubble rings
    6x25 no breathers on :40
    7xcrunches on kick board
    8xbreast kicks on hand stand at bottom of the pool
    9xpushups
    10xvertical fly kicks
    11xcannonballs from deck
    12x25 fly on :30

    like the song they were done as
    1
    2,1
    3,2,1
    4,3,2,1
    .....
    11,10,9,8,7,6,5,4,3,2,1
    12,11,10,9,8,7,6,5,4,3,2,1

    The hard part about this 2hr workout is that you are not half way until the end of round 8 and it feels like you are never going to end.

    I was able to hold 57s on the 100s from a dive until the last one and then I went a :54 which I was pleased with. This was a fun workout.

    Merry Christmas everyone.
    Categories
    Swim Workouts
  20. Tues-Wed, Dec. 23-24

    by , December 24th, 2014 at 11:00 AM (The FAF AFAP Digest)
    Tuesday: Swim/SCY @ Sewy w/Jim

    Warm up:

    700 various

    Main sets:

    16 x 25 power kick to 15m then cruise @ :45
    100 EZ

    6 x 100 backstroke kick w/fins @ 2:00
    1 = cruise
    2 = fast last 25
    3 = last 50 @ 200 pace
    4 = cruise
    5 = all fast (53 high)
    6 = EZ

    5 x 100
    -- done as 75 smooth @ 1:15 + 25 fast @ :45
    100 EZ

    10 x 50 @ 1:00
    odds= fast @ 100 pace
    evens = EZ
    100 EZ

    Total: 3000


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

    That was my last swim for a couple days. I'm going to try to hit the gym today. Merry Christmas everyone!


    Wednesday quickie drylands:

    rehab ex
    good mornings, 85 x 4 x 5
    deadlifts, 85 x 4 x 5
    seated row, 70 x 4 x 8
    explosive leg press, 105 x 3 x 15
    rear delt fly, 65 x 3 x 12
    hip abductors, 110 x 3 x 5
    kneeling ab crunches, 150 x 3 x 8
    straight arm dips, 75 x 3 x 25

    Updated December 24th, 2014 at 01:40 PM by The Fortress

    Categories
    Swim Workouts