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  1. Workout 09/12/15: Morning

    by , September 12th, 2015 at 01:46 PM (Maple Syrup with a Side of Chlorine)
    I've been working at some house projects, namely scraping and prep work for some painting. My drylands.

    200 swim/200 kick/200 pull
    8 x 25 drills
    6 x 75 on :15sr (desc 1-3,4-6. Did second round back)
    200 pull
    4 x 150 on :15sr (best avg. Did first 50 IMO)
    14 x 25 on :40 (1-5 stroke/free, 6-10 fast/ez, 11-14 -1 stroke count)
    200 loosen (I also got in an extra 300)
    Good workout and now I'm looking forward to a visit with Emma this weekend

    Updated September 12th, 2015 at 10:01 PM by rxleakem

    Swim Workouts
  2. Week 154 - Saturday

    by , September 12th, 2015 at 01:35 PM (After a long rest)
    I was beat this morning. I think my week of travel caught up with me. I was at the pool early for some reason.

    Warm up
    400 free with snorkel
    300 kick
    200 IM
    100 free

    main sets
    6x50 drill/build by 25 on 1min
    16x100 at 200 race pace with paddles

    warm down
    400 easy

    tom switched it up today and asked us to do 200 pace with paddles which for me is :53/54. My heart sunk when he told us the set. I held :54 lows until #14 where I slipped to a :55. I was going to skip the next one but felt like I could get back on it and got back onto :54 for #15 and finished with a :53. I was really happy with the set.

    This set is very physical but it's equally mental. I hurt almost from the beginning but typically it really starts to get hard to make the goal time around #8. I have been able to power through to 12 and the last 4 I have to stay mentally focused so I don't slip and shorten my stroke or grab an extra breath into and out of the wall.

    I headed led off to yoga and I could tell the swimming had taken a toll when my arms and legs started shaking on the warmup. I am still really enjoying yoga and love the stretching aspect in particular.
    Swim Workouts
  3. Fri Sep 11

    by , September 11th, 2015 at 08:00 PM (Senior Sprinting)
    10x50 bleacher steps
    10x100yd on field, 10 push-ups in between
    8x20 bear, crab, spider, dragon walks
    12 pullups
    500 ez swim
  4. Week 154 - Friday

    by , September 11th, 2015 at 06:44 PM (After a long rest)
    I had a long day yesterday meeting in Atlanta and then driving to and from Birmingham for a meeting. I have extended a job offer to a new sales guy and he is in Atlanta so we had dinner last night with us and his wife. The dinner was very nice and we finished around 9pm but I was pooped. By the time I caught up on emails it was 10:30 and I w as almost out on my feet. The alarm came too quickly this morning. The group at the Winchester academy are great and the facility is awesome and they make you feel very welcome.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    2x100 kick

    Main sets
    5x(4x50 as kick, drill, kick, swim by 50 on :45)
    4x50 on 1min as 25 fast, 25 easy
    100 easy on 2mins
    4x50 on 1min as 25 easy, 25 fast
    6x100 pull descend 1-3,4-6 on 1:25
    4x50 at 200 pace on 1min
    100 easy on 2mins
    4x50 fast from a dive IM order on 2mins

    Warm down
    300 easy

    I felt out of sorts today. My times were fine but felt tired and a little dizzy. I know I was dehydrated and never really felt easy. I was the only one without fine on the 5x4x50 and on the kick held :38-:40s and :30-:32s on the catchup and free. On the 25 fast, 25 easy and 25 easy, 25 fast I held :28-:29s. On the pulls i descended from 1:01 to :58s. On the race pace 50s I held 26s and the. On the IM order went :27,:29,:32,:23. I just wish I felt better today.
    Swim Workouts
  5. Week 154 - Thursday

    by , September 11th, 2015 at 06:43 PM (After a long rest)
    I swam with Georgia masters at the Winchester Academy. I swim with these guys each time I go to Atlanta. It's a great group and fun workouts.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    200 easy
    4x50 kick on 1min

    Main sets
    8x50 drill/swim IM order on :50
    4x100 free with snorkel on 1:30
    8x100 IM on 1:30
    4x100 free with snorkel on 1:25
    4x150 fly,free,back,free,Breast, free on 2:20
    4x100 free with snorkel on 1:20
    2x200 pull on 2:30
    4x100 free with snorkel on 1:15

    Warm down
    100 easy

    I felt pretty tired in the water today but my times were fine. On all 4x100 free I was holding 1mins.
    Swim Workouts
  6. 9/11/15.

    by , September 11th, 2015 at 05:58 PM (Workout Swimmer)
    This has been a good week for swimming, for me. On Labor Day, we swam at one of the FSU pools (Morcom), and the water was cool, the sun was shining, and BONUS: the FSU men's team was there too - eye candy! (JK - They were on the other side of the bulkhead!)
    Main set was 10 x 200, dropping the interval after #3 & #6 by 10 seconds each time. I was swimming well, and was pretty tired afterward. We did about 4200.
    Tuesday, the water was 74-75 degrees. I swam 3000 practically straight and then ran to the showers!
    Yesterday I finally got my butt back to the gym, and swam an easy 2000 afterwards to stretch it out. Which was smart, because, today, ouch!
    Had a flippin' Olympian next to me this AM. He was cruising along doing our 200s at 2:04, 2:05, I was THRILLED to be about 2:33! I haven't really been asked to do many 1:20s lately, so today was ruff, but I was pleased with how I did.
    800 warmup
    5 x 200 pull @ 2:40
    100 easy
    10 x 100, drop interval by 5 sec every 2, starting (for me) at 1:40
    6 x 150 free/kick/free by 50 on 2:30
    300 easy breaststroke
    500 pull w/only a buoy
    Total ~4500

    AND it's supposed to rain all weekend, and the temps are supposed to drop a bit. Guess I'll swap yard work for CEU's and Scrapbooking
  7. Thur-Fri, Sept 10-11

    by , September 11th, 2015 at 02:14 PM (The FAF AFAP Digest)
    Thursday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    seated row negatives, 80 x 4 x 5
    resisted broad jumps, 22.5 x 4 x 5
    hi to low wood chop, 25 x 3 x 10 each side
    kneeling ab crunch, 170 x 4 x 6
    explosive leg extensions, 120 x 3 x 8
    med balls slams, 2 x 10
    knee tuck jumps, 2 x 5
    streamline squat jumps, 5
    altitude drops, 5
    HS explosive hi row, 120 x 4 x 5
    extreme angle isometric squat, 3:00

    Friday: Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    50 EZ
    5 x 50 burst + cruise @ 1:15
    50 EZ
    4 x 25 free @ 100 pace @ :40
    100 EZ
    4 x 25 breast @ 100 pace @ :40
    100 EZ
    10 x 50 w/fins
    odds = DPS free
    evens = kick
    100 EZ

    Total: 2800


    After 7 days, I still feel like I was hit by a mac truck. This is one nasty virus. I may sit on the couch and do some binge watching this weekend. I've heard The Knick was quite good. I have to write a workout and work tonight because there are no subs. That's one upside of quitting -- I don't have to fret constantly about how to travel when there are no subs.
  8. Sarasota Y Sharks Masters 5:30 AM Workout 09/14/2015

    by , September 11th, 2015 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 kick 2:15 2:15
    Two rounds.
    Descend kicks 1-3

    1 X 200 3:00
    2 X 100 1:30
    4 X 50--descend-- 1:00
    8 X 25 fast :40 #8 on 1:20
    Two rounds

    14 X 100--choice-- 2:00
    #3-6-9-12 are fast
    #13/14 are swim down

    Swim Workouts
  9. Friday must be IM day...

    by , September 11th, 2015 at 09:24 AM (Alex's swim journal)
    400 fr DPS
    400 IM (dr, k, dr, swim by 25s)

    16 x 25 fr on :30 (desc. 1-4, 5-8, 9-12, 13-16)
    16 x 25 1IMO on :35

    10 x 100 fr on 1:40 (desc. 1-4, etc.)
    6 x 100 IM on 2:00 (desc. 1-4)

    16 x 50 on 1:15 (1-3 kick, 4 fr DPS, repeat)

    I only got through the first two rounds of the final set (I always have to get out at 10 till to make it back to the house in time to get my son off to school), but still made 3600 SCY today and the 100s felt really good... after descending the first 4 I ended up holding about 1:22-1:23 for the rest of the set. My 25s fr were descending from about :19-:20 to :16... maybe even closing in on :15. In just a week, I think the coach has done a really good job of designing workouts that are challenging but are appropriate for the level we're all at (there are four of us swimming now). It's been fun.
  10. Thur Sep 10

    by , September 11th, 2015 at 12:02 AM (Senior Sprinting)
    5 pullups
    5x45 alt. DB bench
    5x35 alt. DB incline
    5x45 alt. DB row
    5x45 triceps extension

    200 warmup
    4x25 on :40 @ 100 pace free
    4x25 on :40 @ 100 pace fly
    100 ez
    50 nb
  11. Wed 9-9-15

    Made it to the pool a little early and decided stretch out a little and work my back to breast turn.

    500 -before the team jumped in
    400 with snorkel and bouy
    6 x 100 (25 swim/50 fast kick/25 swim)

    3 x through
    200 free cruise
    4 x 50 stroke (25 sprint/25 easy)
    --went fly, back, breast by round
    200 drill/swim by 50
    --coaches choice drill

    4 x 100 kick w/fins
    --50 sprint with legs/feet underwater
    --50 normal strong
    50 easy swim
    4 x 100 pull
    --25 left/25 right/50 normal

    150 w/d

    4300 scy

    Project #6386...correct left arm that slides through without catching anything when I get tired. That was today's focus and it also explains the soreness in my left shoulder. I am quite sure that my breathing to the left has everything to do with it. I'm just full of bad habits.
  12. 9|10|15 SCY easy day of form and drylands

    by , September 10th, 2015 at 03:08 PM (Blog)
    10 x 50 fr on 1:00
    13 x 50 fr on 1:30
    4 x 50 fr on 2:00
    4 x 50 one arm fist drill, bilateral breathing on 1:30
    • more like the drowning drill

    My kick has gotten lazy during free while sprinting. I believe this has been going on for awhile. I would kick alright alone for kicks, but during all-out swims I've been preoccupied with upper body and hip movements so much that I ignored the legs, and they naturally did their own thing in a lazy way.

    Made an effort to turn up the kick to max settings while swimming all out. For now on I will time my entire rhythm from my 6-kick

    Drylands (amendment)

    Ran from work to gym 0.6 mi (4:09)

    DBBP (WU with 35's - 20 reps): 1 x 25 (and a 3/4 fail) x 65 lbs
    Iso row machine (WU with 45 ea arm - 12 reps): 1 x 19(rt) / 21(lt) x 90 lbs
    Seated shoulder machine: 1 x 20 (10 ea) x 50
    • used two arms concentrically and (one arm eccentrically)

    Leg Press: 90 - 10r, 180 - 5r, 275 - 5r, 360 - 5r, 450 - 20r

    Planned to run back but there was a heavy thunderstorm out of nowhere happening. Two contract cleaners offered to give me a ride - some people are very nice

    I'm almost certain through experience over recent years, that my frame does not tolerate low-rep (< 10 r) heavy lifting for classic or major muscle group moves. First, I quickly peak with heavy weight and don't get any stronger. Second, I frequently get injured when I do. However I do respond rather well to incremental increases to repetition. I don't know why, but 20 - 30 reps seem to be ideal for me when going near 100%

    Updated September 10th, 2015 at 09:24 PM by __steve__

  13. Sarasota Y Sharks Masters 5:30 AM Workout 09/11/2015

    by , September 10th, 2015 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15--50 moderate/50 fast--
    1 X 100 swim

    3 X 100 IM 1:45
    1 x 100 stroke--choice-- 2:00
    Three rounds

    1 x 300 4:30
    1 X 150 2:15
    Three rounds.
    300's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Wed Sep 9

    by , September 9th, 2015 at 09:47 PM (Senior Sprinting)
    5 pullups
    10 x 50 stadium steps
    10 x 100yd on field, 10 push-ups in between
    2 x 20yd bear crawl, 2 x 20yd crab walk

    10 x (25 shooter, 25 ez back)
    Fort's term "shooter" implies a speed that was not present in this case.
  15. 9|9|15 SCY and dryland

    by , September 9th, 2015 at 08:43 PM (Blog)
    About 300 of warmup counting strokes per easy 50's on 2:00 best - 0:38/23 strokes
    2 x 25 yd fr * hypoxic + turn
    4 x 25 yd fr * from block, hypoxic + turn
    3 x 15m fr * from block / 15m bk or br easy
    3 x 25 yd kick * as flutter / frog / dophin

    8 x 15m fr / 15m easy bk on 1:00 form
    4 x 10 sec on 1:00 VK
    50 yd 0 arm Fl

    Videoed first 4 sets for my random technical inspection review

    * = on ?


    Ran from work to gym - 0.6 mi (forgot to grab my watch)

    3 x 10 seated back extensions
    3 x 10 seated ab machine (with legs extended out front)
    2 x 20 back extensions (hyperextend back at top of rep)
    2 x 10 upright straight leg raises
    1 x 11 ea leg bent over, straight leg, hip exercise

    10 min of stretching

    Ran back to work from gym - 0.6 mi

    Left adductor started acting up again because I did frog kicking today.

    Weighed 168.5 (I should be 175 for my height)

  16. Wed, Sept 9

    by , September 9th, 2015 at 02:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull

    Main Sets:

    5 x 50 burst dolphin kick w/fins to 15 m + cruise @ 1:15
    75 EZ

    Pyramid 50 frees, 9 x 50 free @ 2:00-2:15
    -- burst SDK + 5/6/7/8/9/8/7/6/5 fast strokes of freestyle
    200 EZ

    5 x 50 burst breast to 15 m + cruise @ 1:30
    100 EZ

    5 x 50 burst dolphin kick w/fins to 15 m + cruise @ 1:15
    75 EZ

    10 x 25 no breath free w/paddles @ :45
    100 EZ

    Total: 2700


    I had a pretty bad night last night. Was hacking the whole time, woke up Mr. Fort and gave up on sleeping around 6:00 am. I didn't have the energy to do anything but bursts and I took more rest than usual. I actually feel a little better after swimming, just very tired. I had an ER doc friend call in some cough syrup with codeine for me, so that I might be able to sleep. I am really hoping Lil Fort doesn't get this bc it would do some serious damage to her XC season.

    Updated September 9th, 2015 at 03:06 PM by The Fortress

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 09/10/2015

    by , September 9th, 2015 at 11:46 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 free 2:00
    1 X 100 IM 1:45
    1 X 100 free 2:00
    Three rounds.
    Descend both IM's 1-3 by round

    1 X 200 3:00 3:00 3:00
    4 X 50 :45 :40 :35
    Three rounds. Round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Week 154 - Wednesday

    by , September 9th, 2015 at 10:05 AM (After a long rest)
    I had another long day yesterday but it was a good day. I had some small successes at work which was nice and then u ad fun coaching my kids group. I am really enjoying the coaching and finally I am getting most of the kids names. My back seemed to release yesterday and I slept much better last night. I still felt bad in the pool but had a good workout with a great set of race pace 50s. My wife says I have an insanely high pain tolerance unless I am sick and then apparently I am a big baby. I think it's a guy thing!

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

    main sets
    4x100 kick on 1:45
    50 easy
    16x50 on 1min at 200 race pace
    50 easy
    4x(200 stroke on 3:30, 2x50 streamline kick with snorkel on 1min)

    warm down
    100 easy

    On the kick I was holding 1:20 and I felt winded on this set. I was able to hold :26s on the 50s which for me was a great set. I was especially pleased because I felt pretty hideous from #3 but was able to hold it together without my stroke falling apart. The stroke set I swam aerobically and did #1 back, #2 IM, #3 one arm fly and #4 free. The kick I was able to smooth and easy and held :43-45.

    As I write this I am at DFW awaiting a weather delayed flight to Atlanta. Not the best start to a trip but it is what it is. I am nervous about my back and flying and hope my back continues to feel ok. I have not had a bad back while traveling and I hope this is not a first.
    Swim Workouts
  19. Tue Sep 8

    by , September 8th, 2015 at 09:48 PM (Senior Sprinting)
    Various pullups, push-ups, dips, rows, box jumps


    10x50 on 1:10, HR<120
    50 ez
    50 uw
  20. Workout 09/08/15: evening

    by , September 8th, 2015 at 09:47 PM (Maple Syrup with a Side of Chlorine)
    Had a nice swim tonight at Masters, with Greg, MG, and Meg (Matt did his own workout)

    200 swim, 100 kick, 200 pull
    8 x 50 on 1:05 even split
    4 x 125 on 2:20 (I did im)
    300 dps (did 350)
    4 x 75 on 1:40 descend
    200 as 50 kick, 50 pull
    200 loosen and out
    (Masters/Rec/2250 yds/60 min)

    I spent the morning resealing cthe driveway, so I'm beat!

    First day back in the pool since it closed two weeks ago