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  1. Week 170 - Monday

    by , December 28th, 2015 at 12:05 PM (After a long rest)
    I slept horribly on Saturday night and last night(3 days and counting). I must have got up 4 times last night and each time struggled to get back to sleep with my mind thinking work; even though I am off for a week. I felt hideous in warmup and the transition set but felt much better on the main set but was still tired. Today was a 90+ min workout

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

    main sets
    10x50 drill, swim on :50
    6x(100 free with paddles on 1:05, 50 kick on :45, 100 stroke on 1:15) start on next top
    200 easy
    4x(100 kick with fins on 1:30, 2x25 no breathers with fins on :30)
    8x100 IM on 1:40
    3x(4x25 with fins on :30 done as open, close, easy, fast)
    8x50 drill on :50

    warm down
    200 easy

    i held :54/:55 on the 100s free with paddles, :42s on the kick on 1:05/:06s on the 100 back. I was really hurting on this set but somehow held on with no real slippage time wise. The kick with fins I was holding 1:00 and made all the under waters. On the IMs I went 1:09/10s.
    Categories
    Swim Workouts
  2. Week 169 - Saturday

    by , December 28th, 2015 at 11:58 AM (After a long rest)
    Friday night I had a bad night of sleep continually waking up through the night. I was ok during practice but was generally quite tired(back to normal I guess). Mr Unruh was in town visiting family and despite not spending a lot of time together, it's always fun training with Steve. We did our 500 race pace set and it's always a tough set.

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

    main sets
    10x50 drill, build by 25 on :50
    16x100 on 2mins at 500 race pace(:57)
    200 easy
    8x50 drill

    warm down
    200 easy

    i was out in a :56 and was able to hold :57s until #10. I skipped 11 and 12 and then got back on it and went :57s on the last 4. The times were fine but I don't like skipping and this was a mental failure today rather than a physical failure. After practice I had to run to coaching the seniors so unfortunately did not get much time to talk to Steve. Next time my friend!
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 12/29/2015

    by , December 28th, 2015 at 10:12 AM (Sarasota Y Sharks Masters GOLD Workout)
    ----- 75 minutes -------
    SCM
    WARM UP:
    1 X 250 4:30 4:15
    1 X 150 2:45 2:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20

    12 X 50 1:10--choice
    odd: easy even: fast

    2 x 100 strong 2:00
    1 x 200 fast 4:00
    Three rounds--pull or swim
    Negative split and descend 200's

    WARM DOWN
    Categories
    Swim Workouts
  4. Dec 28, 2015 - My Arms are TOAST

    by , December 28th, 2015 at 09:45 AM (Workout Swimmer)
    So we switched to LCM last week - and today makes four whole workouts in the water since then - OMG I hate the first 2 weeks back in long course!!! PLUS on Saturday, began a little bit of training for the Warrior Dash - using the ropes and other nonsense. GEEZ, this is going to be a long week - gonna make myself swim M-Thurs this week, as it is LCM each day and goes to long course only on MWF NEXT week.
    800 warm-up
    6 x 200; swim, pull, IM "twitch"
    100 easy
    6 x 150, 50 kick, 100 swim on 2:45
    10 x 100 pull on 1:45 - which was lovely, getting over 15 sec rest on each one, I needed that! (see above complaint about my arms!)
    300 easy
    Total: 4300 LCM

    ***NEW YEARS GOALS***
    Lose 10 lbs by Valentines Day
    Do the Elliptical 3 x week, building up to 30 minutes at a time
    Next meet: Auburn, Valentines weekend
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  5. 12|27|15 SCM and drylands

    by , December 27th, 2015 at 09:08 PM (Blog)
    SCM:

    8 x 25 UWDK (+25 easy fr) on 2:00

    5 x 25 fr AFAP on about 5:00
    • filmed for review

    Random kicking for about 15 minutes




    Drylands:

    Walked 400m

    Ran 1.5 miles (11:16)

    2 x 100m dash while trying to spin arms in a freestyle motion
    • very unnatural, don't try when others can view. does however engage strange muscle groups





    From my videos, it appears my stroke rate is slower. Even with the steep catch I use. My arms seem to move just as slow above the water, as below. I was once able to hold quite a fast turnover 2 yrs ago, maybe faster, maybe not, I'm not sure. I feel as if I have too many ST fibers (gross). Need to perform the dolphin kick freestyle, looking forward, with head up drill.

    I understand a percent of muscular fibers are able to change role through training. But I do not understand if this would be systemic change, or localized. For instance, if I've been running aerobically and the genomic change within cells occurs towards ST, does this occur everywhere? Or would it be localized (legs - FT:ST ↓, upper body - FT:ST remains unchanged)

    Updated December 28th, 2015 at 03:08 PM by __steve__

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  6. Sun Dec 27

    by , December 27th, 2015 at 07:53 PM (Senior Sprinting)
    Some core work

    400 warmup
    8x25 shooters on :40
    4x25 variable sprint (e/f, f/e, build, fast)
  7. Dec 24-27

    by , December 27th, 2015 at 03:24 PM (The FAF AFAP Digest)

    Thursday Drylands:


    I wasn't really ready to go to the gym after having done drylands son Tuesday, but Fort Son wanted to go ... so off I went.

    rehab ex
    flutter kicks on bosu, 2 x 100
    pike ups with feet on yoga ball, 2 x 10
    explosive fly pulls on double cable machine, 35 x 3 x 5
    explosive leg extensions, 90 x 3 x 15
    hip abductors, 120 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    combo skull crusher + straight leg raise, 45 x 3 x 12
    straight arm dips, 90 x 3 x 15

    1000 EZ in the pool afterward


    Friday: off


    Saturday:

    5 mile walk-run on treadmill

    mini core workout at home:
    flutter kicks on bosu, 100
    TRX pendulum, 2 x 25
    TRX saw pikes, 2 x 15
    TRX forward & backs w/forearms on bosu, 2 x 15
    single leg deadlift w/10 lb DBs, 20 x 2 x 10 each leg


    Sunday: Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45 (while they did 8 x 50 free)
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    They did 10 x 50 @ 500 pace @ :50
    I did 20 x 25 breast @ 100 pace
    150 EZ

    Then we did Jim's new set:
    6 x AFAP kick for :30 + 50 EZ @ 4:30
    -- I did these dolphin kick w/fins & board. Was getting to about the 60 yard mark on each :30 effort
    100 EZ

    Total: 2400


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


    I felt rather awful in the pool today -- maybe a combination of xmas hangover and a lot of drylands. Jim is obsessed with this new set -- 6 x :30 AFAP kick @ 4:30 based on a recent Swedish study. The set is designed to increase endurance, despite the ample rest. The theory goes something like: the free radicals from all out efforts create calcium leaking in the cell channels, which in turn prompts oxygenating mitochondria growth. I had to poke a little fun at him bc I've been doing a variation of that set (5 x 50 AFAP @ 5:00 for years), and have told him that anaerobic work produces aerobic conditioning effects. But this is the first time he's ever done such a set with me. We were theorizing that there might be some benefit from just pulling such a set too.

    My workout options are pretty limited for the next week plus with the high school pools closed, so I may have to go to Sewy quite a bit. There is a Pitt practice tomorrow at 3:00 that I can get to. Hopefully, there will be come later in the week as well. (I refuse to go to the 8:00 am practice.)

    Updated December 27th, 2015 at 09:24 PM by The Fortress

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  8. Sat Dec 26

    by , December 26th, 2015 at 07:29 PM (Senior Sprinting)
    400 warmup

    7x25 AFAP from the blocks, 75 ez in between

    50 nb
    Categories
    Swim Workouts
  9. 12|26|15 SCM

    by , December 26th, 2015 at 07:28 PM (Blog)
    weights: legs, chest, and back


    SCM:

    10 x 15.6m turn drill on 0:16

    20 x 15.6m turn drill on 0:30

    3 fly to bk turns
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  10. 12|24|15 SCM, 25 test

    by , December 26th, 2015 at 12:02 PM (Blog)
    500 drill

    10 x 30m on 1:00
    • fr, hustle to 15m mark / 15m easy br

    1 x 25m fr, not quite AFAP

    3 x 25m AFAP fr, pushed on 5:00
    • timed by self-starting / stopping watch (~ 1 sec slow): 15.36, 15.17, 14.90

    2 x 25m AFAP fr, pushed on 5:00
    • timed by video: 13.8, 13.9

    1 x 25m fr, fast, for UW video
    • not timed



    Self timing method using my watch seems almost 1 second slow. Although there was a drop in time for those three sprints, I probably just started to "get the hang of" the method. Guestimating an accuracy of 0.9 seconds, and precision of 0.2 sec.

    Just a self-reminder this watch-timing is a useful tool to monitor performance changes with stroke modifications, or to do self checks (i.e., # SDK's, breakout angle, stroke tempo, or streamline). Using a camera for this might be better, but can be a hassel

    Updated December 26th, 2015 at 12:08 PM by __steve__

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  11. Week 169 - Thursday

    by , December 24th, 2015 at 04:15 PM (After a long rest)
    I slept better last night but still woke up around 3:45am. I was also quite sore from both abs on Tuesday and the 12 days of Christmas yesterday.

    Today was another dryland workout.

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    4x(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 felt so much better as I got going on this workout and by the end my aches and pains had disappeared for a little while. i added an extra all out on the vasa trainer at the end at race intensity.

    My ab power roller is supposed to arrive on Saturday so I will test it out next week. I plan on easing into it but my hope is to eventually use it for all the exercises in my core circuit. I would also like to add more vasa and leg exercises in my next training cycle.

    We started talking training ideas for next season this morning and I am looking at some meets this spring. Normally I am the one on the team prodding others for ideas but this time two of my teammates were the ones leading the discussion.

    Does anyone have any thoughts on training through a scy season rather than competing and the positive and negative affects.

    Merry Christmas everyone.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 12/28/2015

    by , December 24th, 2015 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to lane availability we will be limited to 75 minutes on all practices this week.

    SCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 2:00 1:45
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 moderate 2:00
    1 X 50 fast 1:30
    Four rounds--choice

    8 X 125 IM 2:30
    A 50 of each stroke-IM order- X 2
    #8 swim is freestyle and is warm down.

    3400M
    Categories
    Swim Workouts
  13. Wed Dec 23

    by , December 24th, 2015 at 09:49 AM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:

    500 (did 400)
    8 x 50 kick @ 1:15
    -- I did 4 regular backstroke, 4 burst+ cruise
    -- long course kicking is so tedious
    6 x 50 w/fins @ 1:20
    -- SDK as afar as you can and then cruise
    1 x 100 EZ

    Main sets:

    16 x 50 (4 fly, 4 back, 4 breast, 4 free w/some instructions) @ 1:20
    -- Did the first 12 as odds = 100 pace, evens = EZ, which wasn't that easy on this interval
    -- the last 4 I did free w/paddles @ 200 pace
    1 x 100 EZ

    3 x 200 IM or stroke @ 3:45
    No! I did 3 x 100 backstroke kick w/fins
    1 = I tried to do 100 fast, but had a terrible calf cramp on the turn so cruised second 50
    2 = all EZ
    3 = another try at 100 fast. got another calf cramp on the turn, but in a rare instance of non diva like behavior, I tried to finish. Limped in at 1:08
    1 x 150 EZ

    4 x 25 AFAP + 25 EZ @ 2:00
    -- did flutter kick w/board & fins
    -- was worried that if I took the fins off, the cramps would get worse, which has happened
    -- went 12s on the 25s (there's a rope right at the halfway mark)
    1 x 200 EZ

    Total: 2950 m


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


    Long course is just too ... long. Something felt off with the air/water last night. One of my dr lane mates said his lungs felt odd too. My "SDK as far as possible" were not very impressive. In general, though, I think I need to do more hypoxic work going forward.

    My son is dragging me to the gym this am. But I'm feeling pretty beat at the moment ...

    Happy holidays everyone!
    Categories
    Swim Workouts
  14. Wed Dec 23

    by , December 23rd, 2015 at 11:04 PM (Senior Sprinting)
    LCM
    300 fins paddles snorkel
    10x50 kick w fins on 1:00
    50 ez
    50 nb fly
    50 ez
    50 nb free

    stretching & some dead lifts
  15. Workout 12/23/15: evening

    by , December 23rd, 2015 at 08:03 PM (Maple Syrup with a Side of Chlorine)
    We've been busy for the past two days at work, and I am now off through Christmas. Monday night we tried out a new restaurant in town, Two Brews. It is set up similar to Chipotle and I needed a little help with ordering, but the food was good and we enjoyed a great late night dinner together before Emma headed back to Philly yesterday. This morning I went to PT and then did some errands, opting for a swim this evening ...

    200 free/200 back/200 im drill
    5 x 200 with snorkel [two pull with buoy, two with buoy and AP, kick]
    50 easy
    build a 100 IM [went 1:13 - first time doing breaststroke in a while)
    50 easy
    100 pull
    100 loosen and out
    (Solo/Rec/2400 yds/45 min)
    --------------------------------

    Relaxing for the night, with an episode of Seinfeld featuring Festivus, and now the cartoon version of Grinch!
    Categories
    Swim Workouts
  16. Week 169 - Wednesday

    by , December 23rd, 2015 at 01:07 PM (After a long rest)
    I woke up at 3:15am this morning and could not go back to sleep. I even got up and read hoping I would drift back to sleep but alas I was awake. I was also pretty sore from abs yesterday. It still baffles me as to how long it takes to get in shape and how quick it is to be out of shape.

    Today was our 12 days of Christmas workout. I think Tom raised the bar this year and I would describe the workout as miserable. To make matters worse, as I was creeping along he played Christmas music on full volume. Oh how I felt like the Grinch(and it usually does not take much for me to feel this way about Christmas at the best of times).

    This took 96 minutes and was done just like the song:
    1x50 surf drill
    2x25 back
    3x25 no breathers
    4x50 free on :35
    5 buble rings
    6 turns
    7 push off the bottoms
    8x25 kick
    9 squats
    10 pushups
    11 bombs from deck
    12x25 fly

    We paired up for this which helped at least keep us honest and it was someone to push me. I think the most depressing thing about this type of workout is that in reality you get to round 7 pretty quick, but then you realize at number 9 you are only half way.

    I was really sore when I was done, and I seriously hurt all over as I write this post. Tomorrow I am going to do abs and lift and Saturday my little Ewok friend Mr Unruh is visiting from Austin!

    I am coaching a distance workout this afternoon for the seniors and then I coach the same kids over Christmas and New Year which will be a lot of fun.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 12/24/2015

    by , December 23rd, 2015 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    400 kick + 100 swim

    1 X 100--reverse IM-- 2:00
    1 X 100 IM 2:00
    4 X 50--1 of each stroke-- 1:15
    Three rounds

    8 X 150 pull 2:30
    1-4: negative split
    5-8: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  18. Tues Dec 22

    by , December 23rd, 2015 at 10:45 AM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    straight arm dips, 80 x 3 x 25
    ab wheel roll outs with knees on bosu, 3 x 15
    saxon side bends, 15 x 3 x 10
    captains chair straight leg raises, 3 x 20
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 3 x 8
    good mornings, 80 x 4 x 6
    glute isolator, 60 x 3 x 5 each leg
    hip abductor, 120 x 3 x 6
    rear delt fly, 75 x 3 x 8


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


    Didn't have time to swim afterward. I'm a little too preoccupied with the holidays and having my kids home. Will go to Pitt tonight, where I anticipate more long course kicking.
  19. Tue Dec 22

    by , December 22nd, 2015 at 11:28 PM (Senior Sprinting)
    LCM

    350 warmup
    4x50 on 3:00, 50 on back after each. ~31s
    100 pulling on lane lines
    6x50 kick w fins: 20 uw fast then cruise on back
    50 ez
    50 nb

    Updated December 23rd, 2015 at 11:06 AM by Doug Martin

    Categories
    Swim Workouts
  20. 12|22|15 SCM

    by , December 22nd, 2015 at 10:08 PM (Blog)
    3 x 50 drill

    25fr easy sprint, dive from side

    25br easy sprint, dive from side

    50 drill

    25fr easy sprint

    25 fast kick

    6 x 30 on 1:30, dive from side as:
    • 15m fast / 15m easy (fr / br, UWDK / br, UWFK / br order)

    14 x 25m on 0:40 as 12.5 fast / 12.5 easy

    Raceclub's yoga for swimmers - core



    about 1000m yesterday of recovery swimming drills



    Ran 1.5 mi in 11:23 on 12|20|15 but forgot to log it

    Updated January 3rd, 2016 at 09:01 PM by __steve__

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