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  1. Workout 02/08/15: afternoon

    by , February 8th, 2015 at 06:33 PM (Maple Syrup with a Side of Chlorine)
    I have been looking forward to a nice swim since Thursday, when lots of little loose ends kept me out of the pool before I headed to class. But ... we have had some much snow in the past week or so that I am able to get some quality drylands in with the shovel. At this point I am starting to run out of room for the snow around the house! Busy weekend at work as folks panic about the "new" storm currently overheard - picked up 3 inches overnight, expected to get another couple of inches tonight, then likely a foot tomorrow into Tuesday. So, a nice stretch-out today swim today was just what I needed.

    200 free/200 back/200 im drill
    400 shark swim
    2 x 300 (100 left, 100 right, 100 both hands AP)
    4 x 50 as 25 easy, 25 IMO fast
    100 loosen and out
    (Solo/Rec/1900 yds/40 min)
    ---------------------------------

    I'm hoping that the Rec does not close tomorrow due to the storm. I was able to check in with Kevin, Rebecca, and Marie at the pool, which was hot and cloudy. Marie was in FL and swam at the ISHOF recently - she loved it! Someday I would like to get there myself
    Categories
    Swim Workouts
  2. 2|6|15 LCM & 2|8|15 SCM

    by , February 8th, 2015 at 09:19 AM (Blog)
    .
    LCM

    WARMUP
    1100 drill and back with fins

    SET1
    3 x 100 on 3:00 free with fins as 50 fast / 50 easy (fast's: 29's)

    SET2
    8 x 50 on 1:00 free with fins as 19 m fast / 31 m easy



    Weights
    6 x DB pullovers + tricep extensions + DB lateral raises (superset - no rest)
    1 x 5 x 165lb Deadlifts

    SCM
    2 x 50 on 2:00 with fins broken as 25 headup free with fly kick / 25 fly (35's)

    2 x 50 on 2:00 flutter kick no fins (legs are gone)

    20 x 25 free with fins on 0:30, burst out then easy

    • focus on streamlined breakout and (the all important first) 2 fast strokes

    Updated February 8th, 2015 at 06:26 PM by __steve__

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    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout 02/09/2015

    by , February 7th, 2015 at 01:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    8 X 50 kick 1:15
    1 X 200 3:20
    4 X 100 1:40

    3 X 50 moderate 1:15
    1 X 100 @ 100% 3:00
    Four rounds--choice.

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 ----
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  4. Week 123 - Saturday

    by , February 7th, 2015 at 11:28 AM (After a long rest)
    I had a good night of sleep but was beat when I woke up this morning. The week of travel and yesterday's workout tired me out. My right knee is still a little swollen and hope it recovers soon. It's more of an annoyance than anything else. Today was our 500 race pace day.

    Warm up
    6x100 on 1:30 swum as 75 free with snorkel, 25 kick
    12x50 drill swim by 25 on 1min

    main set
    16x100 on 1:55 at 500 race pace
    8x50 on 1min working on no more than 10 strokes per 25

    warm down
    2x400 easy with snorkel

    i felt hideous on the first couple of rounds of 100s but was able to get into them and held 56/57 throughout. I was really tired at the end! These hurt much more than the past few weeks and put this down to travel related fatigue. I did the warm down after everyone else was done. My neck was really stiff so I decided to do an extended warm down.
    Categories
    Swim Workouts
  5. Another tough workout

    by , February 7th, 2015 at 10:39 AM (Mixing it up this year)
    Swam with Mike again this morning. It is hard work just trying not to get too far behind.

    100 free
    200 free w/pad&bouy
    200 free w/pad&bouy
    300 free w/pad&bouy
    100 free w/pad&bouy
    400 free w/pad&bouy
    20x50@1:00 free w/bouy
    200 free kick w/zoomers

    Total 2500 meters
    Categories
    Uncategorized
  6. Distribution of Body Fat

    by , February 6th, 2015 at 08:41 PM (Sports Medicine Blog)
    A new study looked at how exercise affects the distribution of body fat. The study in Obesity examined data from 10,500 healthy US men in the Health Professionals Follow-up Study. Moderate to vigorous aerobic activity was most strongly associated with body weight change. Interestingly, only weight training at 20 minutes a day resulted in a significant decrease in waist circumference. Both an increased waist to hip ratio and an increased waist circumference are associated with an increased risk for cardiovascular disease and diabetes. Men should have a waist to hip ratio no larger than .90 and women no larger than .85. Waist circumference should be under 40 inches in men and 35 inches in females. Belly fat or abdominal fat is "angry" or inflammatory fat.
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    Uncategorized
  7. Week 123 - Friday

    by , February 6th, 2015 at 06:55 PM (After a long rest)
    I got back from California around 8:30pm but by the time I got home it was closer to 10:30pm which by my standards is a very late night. I was really tired from a busy few days and slept hard. I woke up to my alarm clock and felt really tired, but drug myself out of bed. It always feels good getting back to my home pool and today was no exception.

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

    Main Set
    6x(200 free on 2:30, 100 back on 1:40, 4x50 kick on :50) rounds 1-3 I used a snorkel on the 200 and 4-6 I did not
    12x25 on :40 swum as odds underwater, evens AFAP with a turn

    Warm down
    200 free easy

    I felt hideous in the warm-up and this continued into the main set today. On the 200s I went 2:11, 2:09, 2:06, 2:04, 2:02, 1:58 by round and after number 2 actually loosened up and despite hurting did not feel anywhere near as hideous. The backs I was swimming smooth and held 1:07s throughout. The 50s kick I was holding :42-:43s. My right knee started bothering me and I felt like I had a little fluid on my knee at the end today. On the 25s underwater I made them but again felt pretty awful. On the fast 25s I was doing :12/:13 with a flip which I was pleased with.

    After the workout 5 of us grabbed breakfast at a local diner. It was fun and something we are trying to make a regular team activity.
    Categories
    Swim Workouts
  8. Friday, Feb 6, 2015

    by , February 6th, 2015 at 03:09 PM (Trying to Train Smarter, Not Just Harder)
    "Drop" taper for the Auburn meet this weekend

    500 back/free
    200 kick
    300 pull
    50-100-150-200 sprint 1st half of each distance
    200-150-100-50 sprint last half of each distance
    2 x 150 free/back/free "easy"
    2 x 200 pull, moderate effort
    500 various

    3000 LCM
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    Uncategorized
  9. Tough friday beginning with a mini fast

    by , February 6th, 2015 at 08:33 AM (Mixing it up this year)
    Needing to lose weight again and get my blood sugar back under control. I hate this battle.

    Swam in with the fast group on an empty stomach which is normal for a friday. Won't be able to eat until noon only coffee this morning.

    400 free
    3x100@1:45 free
    4x50@1:00 free

    2 rounds w/paddles & bouy
    200 free
    3x100@1:40 free
    4x50@1:00 free

    300 free
    6x100@1:45 free
    200 free kick w/zoomers

    Total 3400 meters
    Categories
    Swim Workouts
  10. Week 123 - Thursday

    by , February 5th, 2015 at 07:17 PM (After a long rest)
    Patrick recommended I swim with NOVA several months ago while I was in Irvine and it was awesome. Brilliant pool, fast swimmers and great coaches. Since I was back in the area(Newport Beach) today I swam with NOVA once again. This was a fun workout and I was swimming next to Dickie Fernandez who is a fast guy. I had a lot of fun pushing him pretty hard!

    warm up
    400 free with snorkel

    main sets
    12x50 on :50 swum as 4x(2x50 free drill,swim, 50 back drill,swim)
    6x75 on 1:15 swum as 50 kick in back, odds 25 free and evens 25 free
    4x(25 on :30, 50 on 1min, 75 on 1:15, 100 on 1:45) odds kick on back and evens swim free
    100 easy
    6x100 on 1:15 pull with paddles
    4x(25 under water no breather, 25 scull feet first, 25 head first scull)

    warm down
    200 easy
    4xpush ups on bottom of pool - harder than it sounds

    i did not bring a kick board and there were none on deck so I did a lot of kicking on my back. I went pretty quick on the set of 25,50,75,100 like 1:20 pace throughout. On the free I went 13,28,43,56. On the pull I was also going hard and held 57-58s. I really enjoyed this swim and the team were very friendly. The push-ups were fun but I could not do them since every time I pushed I would go off the bottom. Apparently this is about control which I guess I don't have.

    Despite enjoying visiting and swimming with other teams I am really looking forward to being home tonight and swimming with my team mates tomorrow morning. I am tired and suspect the flight home will be a drool fest.
    Categories
    Swim Workouts
  11. Tues-Thurs, Feb. 3-5

    by , February 5th, 2015 at 04:37 PM (The FAF AFAP Digest)
    Did 1650, 1400, 1200 yards the last three days with a few starts and bursts and up tempo 25s. I've also spent a half hour stretching and doing my rehab exercises the last fews days. I'm actually feeling a little twitchy/b*tchy after quite a few days of hard rest. My scapula feels better, but my left shoulder is bothering me a bit. Going to take a lacrosse ball to it in a minute. I need to get off my butt and find an ART guy here in Pitt to keep my shoulder in better health. I also think I need to do some strengthening of the teres muscles; they are always sore.

    I see there are 180 people entered in the meet, not too bad.

    After reading some reviews of the Arena suits, I think I may try out my Flex this weekend. It sounds like it might fit me better on the whole. But the comments about compression being less on top worry me a bit. Better to try it now than for the first time at a big meet.

    Updated February 5th, 2015 at 05:30 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 02/06/2015

    by , February 5th, 2015 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 :50
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 fly/50 free 3:00
    1 X 100 back/50 free 3:00
    1 X 100 breast/50 free 3:15
    1 X 150 free--easy-- 3:00
    Two rounds

    4 X 300 pull 5:00

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  13. A good day in the pool

    by , February 5th, 2015 at 08:13 AM (Mixing it up this year)
    Had a decent workout today, but kept it light because tomorrow I am in with the fast crowd.

    500 free
    500 free kick w/zoomers
    800 IM as fly drill/back pull/breast kick/free swim
    2x100@2:00 IM
    5x100@2:00 free w/snorkel focus on 6 beat kick
    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  14. Week 123 - Wednesday

    by , February 5th, 2015 at 12:25 AM (After a long rest)
    I had such great plans to swim twice a day while I am in San diego and Orange County, alas work conspired against me and it's likely I will just do the one swim each day. This morning at Patrick's suggestion I swam at UC San Diego with the UCSD Masters. The pool and team were awesome and Coach Sickie was awesome. I had a lot of fun fast swimming. Today was there sprint day.

    Warm up
    400 free with snorkel
    10x50 on :45 catchup
    100 easy

    Main sets
    200 swim in 2:30
    4x25 on :20
    200 Reverse IM on 3mins
    4x25 on :20
    200 kick IM order
    4x25 on :20
    200 IM
    100 easy

    10x50 AFAP free from a push on 2mins with an easy 50 between the AFAP 50s.

    Warm down
    400 free
    300 IM

    when the covers were pulled back from the pool I could tell the pool was going to be warm and it was. Probably by noodlers standards it was cold but I am used to cold water and really prefer it. They did a timed warmup so I ended up doing my normal warm up with a little more. The first part of the main set was more of a transition and I used it as a way of elevating my heart rate. The main set of 10x50s was hard and I swam well holding 24.7 - 25.3s on all of the 50s with my last two being my fastest at 24.7. I liked how the deck coaches called out splits for everyone. I think I surprised coach Sickie that a 45 year old man(I aged up on Monday - I am a ground hog birthday boy) could go mainly under 25s in this set. I felt strong and the times were good all things considering from a push. I had to get out a little early on the warm down due to my first meeting being about 45 mins away from the pool.

    Updated February 5th, 2015 at 12:44 AM by StewartACarroll

    Categories
    Swim Workouts
  15. Week 123 - Tuesday

    by , February 5th, 2015 at 12:15 AM (After a long rest)
    I am in southern California with work this week and managed to grab a shortish lift with a very very short swim before heading to the airport.

    Weights
    10 mins on the vasa swim trainer done as 1:30 on :30 off
    3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside, lower back extensions) done as 80%, max, fail and 10,8,6 reps by round
    10 mins of abs done as 2x(flutter, oblique crunches, leg lift, one hand one leg planks, flutter kick) with :45 on, :15 off except the last flutter of the last round where we did a minute.

    Swim
    100 very easy
    Categories
    Swim Workouts
  16. Workout 02/04/15: noon

    by , February 4th, 2015 at 08:28 PM (Maple Syrup with a Side of Chlorine)
    After last week's OHS my head cold flared back up and I remained dry. I could have gotten in a short swim before the Super Bowl on Sunday, but church in the morning I met with a classmate to catch up on a project before going to the nursing home, so I ditched the swim. With our Patriots in the big game, we had a get-together with the family filled with food and good conversation, plus a great game! Oh, and I can't forget the annual challenge from my buddy jaadams1 - this year he came up with the loser doing 10 x 100 fly on 1:40. While his Hawks lost the game (he did the swim on Monday with even faster intervals while I shoveled a foot of snow), today I was able to get into the water and do it as well.

    200 Free/200 Back/200 IM drill
    10 x 100 on 1:40 (held 1:25 for first 5, 1:30 on rest, with 1 length single-arm on #6-9)
    1 minute rest
    1 x 100 for time - went 1:12 (and didn't puke)
    400 (100 kick, 100 AP)
    100 loosen and out
    (Solo/Rec/2200 yds/45 min)
    --------------------------------

    Updated February 9th, 2015 at 09:37 PM by rxleakem

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 02/05/2015

    by , February 4th, 2015 at 02:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    5 X 200 3:30
    Swim 2 X 100 IM within each 200. Negative split!

    17 X 100 free 2:00
    #3-6-9-12-15 @ 85/90%
    #16/17 are swim down

    4700Y
    Categories
    Swim Workouts
  18. 2|3|15 drylands

    by , February 4th, 2015 at 11:50 AM (Blog)
    weights

    5 x (10 rep BW dips + 10 rep BW pullups) supersetted, resting about 1:45
    • feet touched floor at very bottom of pullup movement giving me a break

    3 sets of 10 rep chest press machine

    1 set of 18 rep single DB pullover (50 lb)

    5 minute of yoga-like stretching

    5 x 5 sec of mayurasana on 1:00


    Workout was no more than 50 minutes and I weighed in at 173.5 lbs. Surprising, is that I weighed out at 172.5 lbs (on same scale) and I didn't break a sweat, go pee or anything. Where did the pound of weight go? All I can think of is CO2 and water vapor loss through respiration.

    Right inner forearm muscle has been bugging me for over a month and these pullups did it in. Been doing light therapeutic exercises for the area up until this workout, and it is not improving. Might be time for a cortisone shot in there.
    Categories
    Uncategorized
  19. Laying on the backstroke today

    by , February 4th, 2015 at 08:18 AM (Mixing it up this year)
    Felt like working on backstroke. For some reason when I do backstroke kicking I really engage my legs better than with any other stroke.

    500 free
    500 free kick w/zoomers

    10x50@1:00 back holding 48
    600 back kick w/zoomers alternate by 100's streamline, fashion model, arms perpendicular

    8x25@:40 free w/paddles hold with finger tips don't wear them
    200 free w/snorkle maintain 6 beat kick

    Total 2500 Yards
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 02/04/2015

    by , February 3rd, 2015 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    2 X 100 1:45 1:40
    3 X 100 Kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 choice 1:10
    #1: easy
    2-10: 25 fast/25 easy

    1 X 200 moderate 3:30
    1 x 100 fast 3:00
    Three rounds

    5 x 200 pull or swim
    Descend 1-3 on 3:20
    Swim #4&5 best effort on 4:00

    WARM DOWN: 4 X 50 East

    4600M
    Categories
    Swim Workouts