View RSS Feed

All Blog Entries

  1. Thursday Feb 11

    by , February 11th, 2016 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    Warm up:

    500 various
    100 scull
    2 x 25 shooters
    50 EZ

    Main sets:

    6 x (25 AFAP + 75 EZ) @ 2:30-3:00
    -- did these with Water Rat
    -- 2 breast w/fins (11 high-12 flats), 2 free w/fins (9 high-10 flat) and 2 breast dolphin (14s)

    extra 100 EZ

    10 x 25 dolphin kick w/board @ 100 pace @ :40
    200 EZ

    5 x 100 backstroke kick w/fins done as: 75 UW 15 m+ each length + 25 EZ
    100 EZ

    Total: 2400


    Water Rat got there before me and was doing some AFAP 25s. We did get to do the last six together, which was fun. I felt great on those and my times were pretty fast. Then I felt horrible on the kick set and decided that I needed some rest. My elbow is still really bothering me. I am persisting in doing the flexbar exercises. But I think I'll have to stop all upper body weights and any yoga moves like down dogs that put pressure on the elbow. This isn't all that bad since I was going to knock off weights for 2.5 weeks before the Albatross meet anyway. It's just a bit annoying. I had a decent string of being injury free after my broken finger healed. I'd like it to heal fast and keep that streak going. It's a tad worrisome bc last time I had elbow pain, it was a partial tear. Damn flexy joints!

    Bill said there would be a couple test sets on Friday. Sounds truly dreadful for the end of the week.

    Updated February 12th, 2016 at 03:06 PM by The Fortress

    Swim Workouts
  2. Week 176 - Thursday

    by , February 11th, 2016 at 04:07 PM (After a long rest)
    I felt sick when I got home last night but slept really well and woke up feeling back to normal. I think I was likely just whooped from the traveling.

    Today was back to doing the crazy abs and I am really sore as I write this.


    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 and I was torn up pretty bad after the ab set. I decided I was going to do aerobic swimming.

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

    main sets
    12x50 kick on :55
    2x(5x100 free on 1:20,1:15,1:10,1:05,1:00)
    200 easy
    4x(4x25 with fins on :40 done as open, close, easy, fast)

    Warm down
    200 easy

    I held back on the descending 100s and simply made the send offs rather than trying to go all out. On the fast of the open,close,easy,fast 25s I saw 2 9's and 2 10's which are awesome for me.

    I am due to swim the kids meet this Saturday and was thinking of scratching but now I am thinking I am just going to swim it and see how things go.
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 02/15/2016

    by , February 11th, 2016 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    I will be attending a meet out of town this weekend so I will go ahead and post Monday workout.

    WARM UP:
    2 X 200 3:30 3:30
    2 X 100 1:50 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 50 kick 1:20
    50's: 25 fast/25 moderate

    3 X 50 moderate 1:15
    1 X 50 @ 100% 1:45
    Three rounds--all choice

    1 x 300 5:00
    4 x 200 3:20
    4 X 100 1:40
    Pull--300 and 200's are negative split
    100's: descend 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 02/12/2016

    by , February 11th, 2016 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 2:45 2:30
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right

    4 X 150 3:00
    1 X 200 free 3:30
    4 X 50 1:15
    1 X 200 free --
    150's: fly/back/breast by 50
    50's: one of each IM order

    4 X 200 3:20
    4 X 100 1:40
    4 X 50 1:00
    Pull. Descend each group 1-4--#4 is fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Wed Feb 10

    by , February 11th, 2016 at 10:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

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

    Main sets:

    It was breaststroke night ...

    4 x 100 w/fins, IM stuff @ 1:50
    -- I did 4 x 50:
    odds = 25 fast fly @ 100 pace + 25 EZ
    evens = 50 back-breast @ 100 pace
    50 EZ

    3 x (3 x 50 breast w/fins) @ 1:00
    1-2 = breast 25 w/flutter kick + 25 w/dolphin kick (I don't really have a slow breaststroke, so did every 3rd one easy to catch my breath)
    3 = EZ kick
    50 EZ

    6 x 100, 50 breast w/flutter kick + 50 free @ 1:55
    -- No, I did 10 x 25 back @ 100 pace @ :35-50 (15s) and then had a chat break
    100 EZ

    8 x 50 breast @ 200 pace @ 1:15
    -- I did odds = fast breast @ 100 pace (36s), evens = EZ
    100 EZ

    8 x 50 done as :25 breast sprint + 25 EZ free @ 2:20
    -- I did 10 x 25 fast breast dolphin @ 1:15 or so, went a couple 14 highs, mostly 15 lows
    200 EZ

    1 x 50 fast, tried to do kick but got a couple cramps so desisted
    50 EZ

    Total: 3100


    I don't mind doing breaststroke, but that was a ton of it. I needed that backstroke interlude in the middle. Bill says my breaststroke kick is improving. He told me to keep my feet behind hips, so that's what I've been focusing on. I feel pretty tired this am from that workout. It did have a fair amount of race pace work in it. I'm heading to Sewy later to meet up with Water Rat for a workout.

    Updated February 11th, 2016 at 01:24 PM by The Fortress

  6. 2|10|16 SCY

    by , February 10th, 2016 at 09:26 PM (Blog)
    3 x 25 nb fr fins on 0:30
    3 x 25 nb fr fins on 1:00
    5 x 25 nb fr fins on 3:00 fast (11)
    3 x 25 nb fr fins on 5:00 fast using dolphin kick AFAP (10)
    6 x 0:23 on 2:00 static fr pulling bands
    4 x 25 on 1:30 fr, easy from block, easy sprint
    12 each on 1:20, easy starts from block

    With fins, I am significantly faster freestyling with a dolphin kick. Maybe because arm turnover is too slow with conventional 6-beat with fins. I should test this without fins, but not before my meet (20 / 21).

    Better start taking it easy. Normally I would be at gym now, hitting the weights.
  7. Tue-Wed Feb 9-10

    by , February 10th, 2016 at 07:49 PM (Senior Sprinting)
    500 ez and drills

    400 warmup
    50 AFAP free kick w board (~35s)
    50 AFAP SDK, breath at turn (~29)
    25 AFAP SDK (~13)
    25 AFAP UWK free (~12)
    25 AFAP SDK on back (~13)
    25 AFAP free kick w board (~15)
    50 nb
  8. Sarasota Y Sharks Masters 5:30 AM Workout 02/11/2016

    by , February 10th, 2016 at 02:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45
    1 X 100 swim

    3 X 100 IM 1:45
    1 X 100 stroke 2:15
    Three rounds--stroke 100 is choice/no free

    6 X 200 pull 3:00
    negative split all 6

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  9. Week 176 - Wednesday

    by , February 10th, 2016 at 10:48 AM (After a long rest)
    Yesterday I caught an early flight to New York City and had meetings all day which restricted my plan to swim at NYAC last night. This morning I got up nice and early and took a brisk walk to Central Park and swam at the NYAC. Although the pool is very old school it was awesome to swim in such a historic spot. The photos in the pool area and throughout the facility show all the terrific sportsmen from NYAC. It's hard not to get me excited with pictures from the 1920s of Olympians. The pool was very much in line with this period with Art Deco design elements throughout. There is some renovation going on but not in the acquainted area, although you could hear noise as I splashed away.

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

    main sets
    10x100 free on 1:15
    200 easy backstroke
    20x50 free on :50 at 1000 pace to my feet
    8x50 kick on 1min

    warm down
    200 easy

    i feel like I have a cold coming and it took me longer than usual to feel decent in the water. I don't think my congestion really affected anything today but I am pretty sure I have a cold coming. On the 100s I was holding around 1min. The analog clock made a little challenging getting exact times. The 100s felt pretty easy. Up until the last 2 of these I was sharing a lane with two other swimmers. I don't know if I scared them away or they saw someone they knew in another lane but they decided to move out of my lane. This made doing a pace set possible so I decided to do the 20x50s set at 1000 pace. Again it was hard to get exact times but it appeared that I was under :30s on all of these. I did not feel that great but was able to hold these pretty comfortably and was able to drop to :27ish on the last 50 with a hand finish. If I can even get close to 10mins on the 1000 at nationals I will be very happy. This is beyond my real comfort zone distance wise but think at some point I will have a great 1000 in me. Let's hope it's this season.

    Updated February 10th, 2016 at 11:11 AM by StewartACarroll

    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	image.jpg 
Views:	210 
Size:	290.5 KB 
ID:	10246  
  10. Workout 02/09/16: evening

    by , February 9th, 2016 at 10:45 PM (Maple Syrup with a Side of Chlorine)
    I came down with a head cold at the end of last week, and trudged through work on the weekend. I was able to get some extra sleep and was feeling well enough to go to the nursing home on Sunday after work, then had a quick nap before the Super Bowl. My cousin is a VP of an advertising firm that helped to produce three commercials (Death Wish Coffee, #MovingOnUP, and the Honda ad with the singing sheep), so it was fun waiting to watch those and the other ads. I felt like the Denver D was just too much for the Panthers (who I was rooting for)...I wonder if the AFC defensive game is really that overpowering vs the NFC?

    Anywho, we had a storm come in yesterday so I was able to get in two rounds of shoveling drylands instead of hitting the Rec, which was a blessing because my wife needed some extra help around the house. I took it easy today and made it to Masters...

    200 swim/150 kick/150 pull
    4 x 50 on :60 burst and cruise (used snorkel)
    2 x 150 on :45sr (~70%) [used snorkel, did 3 on :30sr, holding 1:45]
    4 x 75 on :30sr (~80%) [did 8, on 1:15, kick/swim imo/pull]
    1 x 300 pull, thinking rotation [did 100 with FF, 100 with AP, 100 pull, all w/ buoy]
    12 x 25 on :40 (easy/fast)
    8 x 50 on 1 [running short on time, I just did a straight 300]
    (Masters/Rec/2650 yds/55 min)

    Light turnout tonight, with Jim joining me and Beth and Tim on their own. One of our swimmers has helped to organize ordering swim suits and caps...the suits are in so we will all be styling for the mini-meet in April.
    Swim Workouts
  11. Tuesday Feb 9

    by , February 9th, 2016 at 05:59 PM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu in streamline, 100
    plank fast flutter kicks, 3 x 50: hands on flat side of bosu, feet on anchored
    yoga ball, I had a 1 second pause after a group of 10 (it requires some
    single leg squat jumps w/back foot on small box, 3 x 10/5/5/ each side
    single leg squat on edge of high box, 3 x 10 each leg
    good mornings, 85 x 4 x 5
    straight arm dips, 90 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 70 x 3 x 8 (kept elbows partially bent)
    altitude drops from high box right into standing broad jump, 12 (posted a
    video of this on FB)
    bunny hops over bench, 25
    single arm pullover + fast flutter kick, 20 x 3 x 20

    Swim: 1000 EZ

    Massage: 60 min


    Wish I had booked a longer massage. I had him work on my arms more than usual, thinking that that might help my elbow. But the hammies and calves took a hit. I should probably do some foam rolling. My quads were screaming sore.
  12. Sarasota Y Sharks Masters 5:30 AM Workout 02/10/2016

    by , February 9th, 2016 at 01:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 1:50 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 choice 1:20
    #3-6-9-12 are fast

    3 X 200 broken @ race pace 7:00
    Choice/broken :10 @ 100
    1 X 100 easy

    10 X 100 pull
    4 on 1:40
    4 on 1:30
    2 wam down on 2:00

    Swim Workouts
  13. 2|8|16

    by , February 8th, 2016 at 11:36 PM (Blog)
    5 x 0:26 (28 strokes) fr, pulling stretch bands to maximum distance and holding

    10 x 12.5m fr on 1:00 light burst and sprint / 12.5 easy

    5 x 12.5m fr on 2:00 burst and sprint /12.5 easy

    5 x 15m fr on 2:00 burst and sprint / 15 easy

    6 dive and glides from side

    25 UWDK (18)

    25 flutter kick (18 or 19)

    6 x 23 fr, fast / light sprint with fins

    4 x 0:15 on 1:00 kick with fins super hard and fast pushing on wall

    and a few other things, but forgot the details

    1 hour of various moderate intensity weights, stretching, and stuff

    Just finished 2 d of being weekend warrior. Pulled a double yesterday, 7am to midnight, hung-over. But I quit drinking that night. It's been about a bottle of wine almost daily for a few years. maybe it's not so good.

    Updated February 9th, 2016 at 02:32 AM by __steve__

  14. Monday, February 8, 2016

    by , February 8th, 2016 at 06:53 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 56, pool at 84
    Sunny, 63% humidity

    Warm Up
    1000 IM Swim as 400 REVO, 3x200

    Set 1
    3x2000 FR
    1)desc by 500 1-4 *24:56 break

    2)Pull as 100 Steady/100 Strong
    /with bouy, tube, paddles, & snorkel
    /no snorkel on 2nd 1000 break

    3)Swim as 150 Steady/50 Fast
    /with fins, snorkel
    /no snorkel on 2nd 1000

    Cool Down
    200 BK/FR by 50

    Planned for T60 swim, changed to this.

    Updated February 8th, 2016 at 07:05 PM by fdtotten

    Swim Workouts
  15. Mon Feb 8

    by , February 8th, 2016 at 06:27 PM (Senior Sprinting)
    400 warmup

    25s, from the blocks:

    Free, to the feet: 11.28, 11.10, 11.22, 11.18, 11.06
    Fly, to the hand: 11.63, 11.56

    These are with brief/no cap.
  16. Sun-Mon Feb 8-9

    by , February 8th, 2016 at 05:55 PM (The FAF AFAP Digest)

    Sunday: Yoga 75 min

    I had planned to swim at Sewy with Jim, but when I tried to leave, my car wouldn't start. Mr. Fort was gone on a long run, so I was carless. After Triple A arrived, I managed to get myself to a yoga class. The heat was (inexplicably) off. It was amazing how easy the class seemed without it.

    However, I'm not sure yoga was the smartest thing, as my elbow was hurting more today. Probably all those down dogs put too much stress on it ... I did find my active wrap elbow icer, so will start using that.

    Monday: Swum/SCY/Solo @ Sewy

    Warm up:

    the usual --
    500 various
    100 scull
    8 x 25 shooters @ :40
    100 EZ

    Main sets:

    8 x 25 back w/fins @ 100 pace @ :40
    -- backstroke was bothering my elbow some, so I didn't want to do too many 25s
    100 EZ

    16 x (25 AFAP + 75 EZ @ 3-4:00)
    -- 3 breast, 3 free, 3 back from the blocks, 3 breast, 4 kick
    -- used fins on a few
    125 EZ

    8 x tethered SDK or kick w/bungee cord tied to block
    -- hard to do SDK in a shallow pool bc you float up
    125 EZ

    6 x 25 no breath free w/fins @ :40
    100 EZ

    Total: 3500


    After taking Saturday off (as per usual) and not doing much yesterday, I had more energy than usual today. I'm not sure I've ever done 16 x AFAP 25s in a row. I certainly feel plenty tired now. Off to do some Flexbar exercises.
    Swim Workouts , Yoga
  17. Sarasota Y Sharks Masters 5:30 AM Workout 02/09/2016

    by , February 8th, 2016 at 01:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00
    5 X 100 1:40
    1 X 200 3:00
    6 X 50 1:00
    Descend 50's 1-3/4-6

    1 X 300 kick + 50 swim

    4 X (4 X 75 1:30
    Within each round swim 3 stroke/1 free
    Round 1 fly, 2 back, 3 breast, 4 one of each

    4 x 200 3:00
    4 X 150 2:15
    Last 50 fast on all swims
    Swim or pull

    10 X 25
    odd: build to race finish
    even: blocks--sprint 25

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Week 176 - Monday

    by , February 8th, 2016 at 09:39 AM (After a long rest)
    I have had a lot of stuff going on at work that's been swirling around in my head the last week and to make sure I did not wake up I took an alkaseltza nighttime tablet last night and I had the best night of sleep I have had in a long time. i felt awesome when I woke up. Today's practice was an aerobic workout.

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

    main sets
    4x300 free on 3:45
    4x200 kick alternating fast, smooth by 25 on 3:30
    4x100 IM on 1:30
    4x50 with fins no breather free on 1:30
    4x200 with paddles on 3mins descend 1-4

    warm down
    200 easy

    i was holding 3:08-3:10 on the 300s. The kick I was going 2:55s. The 100 IMs I held 1:08/1:09s. The 50 no breathing I made it back half way down the second length and took a breath. Then on the 200s I went 2:07,2:05,2:01,1:56.

    I felt good in the water today. I am in Manhatten tomorrow and White Plaines NY on Wednesday. I hope to swim while I am in NY but have not figured anything out yet due to work schedule not getting locked in.

    My son is feeling better today and should be back at school tomorrow with no PE for the foreseeable future. He has an appointment at Children's hospital today with his neurologist.
    Swim Workouts
  19. Sat-Sun Feb 6-7

    by , February 7th, 2016 at 11:49 PM (Senior Sprinting)
    500 warmup and drills

    400 warmup
    5x(4x50 breathe 4/3/2/1), 1:20 sendoff
    8x25 uwk w fins on 1:00
  20. Friday Feb 5

    by , February 6th, 2016 at 03:22 PM (The FAF AFAP Digest)

    rehab ex
    TRX pike ups, 2 x 10
    TRX pendulum swings, 2 x 25
    power wheel roll outs, 15
    kneeling ab crunches, 1230 x 3 x 15
    single leg stand on flat side of bosu in streamline position, 1:00 each leg
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    seated row negatives (lowered weight), 70 x 3 x 8
    zercher squats, 75 x 4 x 5
    resisted standing broad jumps, 30 x 3 x 5
    elevated side bridge w/hip abduction, 2 x 10 each side
    bunny hops, 2 x 25

    Swim/SCY @ Pitt

    Warm up:

    I was stuck in traffic and chatted on deck for awhile, so missed the first 400.

    Did 600 various (while they were doing a couple pre-sets)
    5 x 50 shooters w/fins w/open turns @ 1:20
    50 EZ

    Main sets:

    7 x 100 @ 2:10
    -- I did 7 x 50: 25 AFAP + 25 EZ, #4 was all easy
    -- did fly w/fins on the AFAPs, first one was 9 high, the rest were 10 lows
    100 EZ

    4 rounds: (IM order)
    8 x 25 @ :40, odds = fast, evens = 15m SDK or double pullouts on breast
    1 x 50 EZ @ 1:40
    -- I was tired during these, so my "fast" = 100 pace. I didnt do the double pullouts on breast: I just went fast/EZ. The last 8 x 2 5 free, I just did them 0-1 breath.
    100 EZ

    Total: 2450


    I felt pretty tired in the water last night. Friday masters practice, which is my 6th day in a row of working out and comes after weights, is sometimes tough to get through. Especially this week where I did (for me) a ton of race pace work.

    I dug out my TheraBand Flexbar and did some elbow work. I could also feel a bit of tennis elbow on both sides as I was doing this. I'll have to be diligent about doing the rehab for awhile. I'm pretty sure this was caused by deadlifting. I guess I could do more grip strengthening exercises. But since my dodgy elbows (which are double jointed) appear to be extremely susceptible to injury, I bought some LPG hooks and straps for deadlifting.

    A friend recommended this piece of core equipment: