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  1. Sarasota Y Sharks Masters 5:30 AM Workout 01/26/2016

    by , January 25th, 2016 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 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 2:15
    1 X 75 1:30
    1 X 50 1:15
    1 X 25 1:00
    Four rounds.
    100's: fly
    75's: back
    50's: breast
    25's: free
    Yes...4 100's fly!

    3 X 100 1:30 1:20 1:15
    4 x 50 :40 :45 :50
    Three rounds pull.
    Descend 50's 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Sun Jan 24

    by , January 25th, 2016 at 11:01 AM (The FAF AFAP Digest)
    The meet was a no go, unfortunately. I had been feeling queasy for a couple days and was sick with a stomach thing Friday night. So was poor Lil Fort who had also been feeling poorly. Why does it always happen in the middle of the night? So I was really in no shape to drive to Buffalo on Saturday. Besides, even with an SUV, I couldn't get up and out of our driveway until late on Saturday bc of the snow. So it was a waste of a few days of rest ...

    On Sunday, I went to the gym and yoga. I tried going to Bethel Park to swim, but the pool was closed.


    rehab ex
    straight arm dips, 90 x 3 x 15-25
    face pulls, 50 x 4 x 15
    deadlift, arm ups, 85 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    explosive leg extensions, 105 x 3 x 15
    bicep curl negatives, 20 x 3 x 10
    hip abductors, 130 x 4 x 5
    hip thrusters w/plate, 35 x 2 x 15
    DB rows, 40 x 3 x 5 each side
    single leg stand in streamline position on flat side of bosu -- I ripped this off from a Jessica Hardy post on FB. It took a bit to get used to it -- it's not easy -- but I worked up to a couple rounds of 1:00 on each leg.

    Vinyasa Flow, 75 minutes

    I hadn't been to a yoga class in ages, but it seemed fairly easy. I didn't even have trouble on the standing twisting poses. So I guess I've been doing enough yoga/stretching on my own.


    I'm going to head to Sewy today. I'm bummed about missing the meet. I would have liked to get some racing in before Albatross. There is a meet on Feb 13, but Mr. Fort is out of town that weekend so that's a no go for me.
  3. Week 174 - Monday

    by , January 25th, 2016 at 09:41 AM (After a long rest)
    I had a great night of sleep and felt good this morning. I was expecting one of Tom's combination workouts made up of something fast, some kick and a recovery 4 or 6 times through but instead today was a long aerobic workout.

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

    main set
    2x600 #1 paddles and #2 fins with minimum of 4 kicks off wall, descend by 100 with :30 rest
    2x500 #1 breath 3 times per 25, #2 fast with :30 rest
    2x400 #1 drill/swim by 25 IM, #2 IM with :30 rest
    2x300 #1 hold 10 strokes per length, #2 fast :30 rest
    2x200 kick :30 rest

    warm down
    2x100 easy

    This was a long workout and it felt it. I really did not like the 600 with fins. With 4 dolphins with fins I was staying under a long time and this hurt pretty bad. I don't recall all my times but on the fast 500 I went 5:20 and the fast 300 I went 3:12.

    Other than being tired I felt pretty good in the water today.
    Swim Workouts
  4. Fri-Sun Jan 22-24

    by , January 24th, 2016 at 10:16 PM (Senior Sprinting)
    Fri business travel

    400 warmup
    20 x 25 burst/cruise or vice versa, variously free fly kick and fins

    400 warmup
    8x50 from blocks, work start and turn, otherwise coast

  5. 1|24|16

    by , January 24th, 2016 at 04:42 PM (Blog)
    After watching recent vid footage it is apparent I need to work on raw speed

    500 of drills with fins / snorkel
    5 x (12.5m + midpool turn + 12.5m) fr on 1:00, moderate
    8 x (12.5m + midpool turn + 12.5m) fr on 3:00, AFAP

    Developed some good arm speed on the last few. Unfortunately however, I became a little too offensive to my left shoulder while digging out from the wall-less turns. Murphy's law - as soon as my right shoulder becomes happy, the left one reminds me how cautious I must remain. It doesn't hurt, just feels loose and numb - dang it!

    Runday-Sunday - treadmill (too cold outside for me)

    Warmup with light jog
    8.5 mph for 7:00
    1.7 mph for 3:00
    11.5 mph for 0:30
    1.7 mph for 3:00
    11.6 mph for 0:30

    Goal here is to eventually run 8.5 mph for 11 min

    Updated January 24th, 2016 at 09:51 PM by __steve__

  6. Saturday, January 23, 2016 11:00am workout

    by , January 24th, 2016 at 04:46 AM (Fast Food Makes for Fast Swimming!)
    As I entered the pool, the age groupers I used to swim with were just getting out of their morning workout. I talked with the coach, and he told me what they got to do for their main set:
    200, rest 1:00
    175, rest :50
    150, rest :40
    125, rest :30
    100, rest :20
    75, rest :10
    50, rest :05

    The killer part was...One series through of EACH STROKE!

    Well, that gave me the idea for my swim today... (stupid James as always)

    After a short warmup, I went for the Fly round (only one worth doing IMO)
    I did have a lane to myself for this too.
    200 Fly - went 2:23, took a 1:00 rest
    175 Fly - went about 2:10, took :50 rest...hugging the laneline for support...
    150 Fly - well, more like a 50 Fly, and then give up.

    I did end up going 2500 yards for the day, though my second half was a lot of kicking in the overcrowded lap lanes

    A few good things from Fly confidence is back...I've been scared to swim long fly all fall and winter, but know I need to get back into it.
    Also nice to know I could do a semi-relaxed 2:23 from a push. Now just need to get into a meet someday to put a time on the board! Hopefully I can be under 2:10.

    Knowing I can make the tough part, my next goal is to work at this set until I can complete the entire 900 yards of the descending distances. This will really help me get ready for this summer's LC Nationals, which I still wish were short course.
  7. Week 173 - Saturday

    by , January 23rd, 2016 at 12:13 PM (After a long rest)
    I had another great night of sleep and woke up feeling good. Tom asked if we wanted to mix it up a little bit this morning and the consensus was "yes". I think most people believed that mixing it up would be easier. I on the other hand voted for the devil I know rather than the devil I don't. The main set sucked royally and was so much harder than our normal set(which I did not think would be possible).

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

    main sets
    5x(4x100 at 500 race pace on 2mins,1:50,1:40,1:30,1:20 by round) with 30 seconds additional rest after each round. With instructions of No skipping

    warm down
    300 easy

    This was about as basic a workout as you can imagine with about 40 minutes of complete misery doing race pace. I held :57s through the first 3 rounds and on round 4 went :57, :58,:59,1:00. I got annoyed at myself and despite feeling awful on the last round went :57,:58,:58,:57. Without some significant encouragement from all of us and Tom no one would have got through this workout. This was a real team effort. It took me about 30 minutes to feel like I was back to normal after this set. I did not take it but I could tell my heart rate was high and I was really tired.
    Swim Workouts
  8. 1|22|16 SCY ersatzmeet

    by , January 22nd, 2016 at 09:51 PM (Blog)
    Wanted to practice doing 50 fr's like at a meet. Used my video camera to get the times, minus reaction, so the times are a little faster as compared to a reaction start. I just clipped up to the first frame before initial movement of start.

    Warmed up with about 500 of drills and strokes

    1st 50 fr - 25.26
    • good start but got water in goggles, breathed once on way back
    • slipped on side of pool getting out to stop camera - gashed my shin and bruised my knee

    200 easy and a little rest

    2nd 50 fr - 26.07 (left a little puddle blood/H2O on block lol)
    • water in goggles from dive again, breathed once on second half

    200 easy and a little rest

    3rd 50 fr - complete goggle fail on dive
    • placed a swimcap over the goggle straps this time

    4th 50 fr - 26.15
    • breathed 4x on way back, lactic acid building in legs

    200 easy

    A 25 AFAP kick

    75 easy and a little rest

    5th 50 fr - 26.13
    • breathed 3x on way back, lactic acid in legs
    • this would've been the best one with good rest

    200 easy

    25 fr from block - 12.XX to feet

    Warmed down

    Took about 14 strokes out and 18 back on the 50's. Thought I would be a little faster, and should have been, but the block platforms were these cheap plastic caps mounted to an otherwise sturdy platform. They were also slippery, and difficult to grasp with the toes and hands. The bulkhead on the other hand, felt like a spring. I think tight bulkheads in skinny pools can make you faster.

    Weights / drylands
    worked legs and did about 15 minutes of core stuff

    Updated January 23rd, 2016 at 04:12 PM by __steve__

  9. Fri Jan 22

    by , January 22nd, 2016 at 04:49 PM (The FAF AFAP Digest)
    Swim @ LA Fitness

    1400 with 5 25s @ 100 pace


    I still feel pretty sluggish in the water. And I'm not feeling so hot. Hopefully, I'll feel a bit more perky on Sunday am. The meet is still on, tho Lil Fort's track meet in Edinboro is cancelled. I had been hoping to watch her tomorrow on the way to Buffalo. The heat sheets are out. Looks like I will swim the 100 breast, 50 fly and 50 back -- that's the only way to get some rest. I saw there were some swimmers from Etobicoke at the meet. This is the location of Canadian Nationals, and it's only a 5 hour drive from Pittsburgh. Sweet!
    Swim Workouts
  10. Week 173 - Friday

    by , January 22nd, 2016 at 03:10 PM (After a long rest)
    I had a great night of sleep and did not wake up from the moment my head hit the pillow to the moment my alarm went off. After getting up I realized my wife was not in the bed but as is my normal routine I just went about my getting ready for practice routine. As I left the house I noticed a post it on the door saying that my daughter can down last night at 8:30 feeling sick followed there after by my son and apparently both kids threw up all night. Despite not being sick yesterday I now know the likely cause of my ills yesterday. My poor wife was up all night and my poor kids were sick as dogs. Since the note said please don't wake us I headed to the pool for practice.

    I felt so so much better than yesterday and despite being tired I did not feel dizzy or sick. Today's practice was tough but at the end I can look back and see I had a good one.

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

    main sets
    8x50 kick on :50
    100 easy
    16x25 free at 100 race pace on :30
    6x(100 free on 1min, 25 kick on :20, 25 stroke on :20, :30 seconds rest)
    8x50 with fins underwater on back on :50
    500 breathing x2 per length

    warm down
    100 easy

    the transition kick set was hard and I held :38-:40s. The 16x25s were on a shorter send off but I held :12/:13s with a flip turn. I was pleased with these. The 6 rounds was also brutal and I was holding :56/:57 on the free and then touch and go on the kick and :17s on the back(slow) but these were tough. I was pleased I did not drop the pace and this aerobic set had a good cadence to it. The 500 free at the end was not my best and I struggled with x2 breaths per length. Taking 3 and 4 towards the end. Overall though a good workout and I felt much better. I hope my kids and wife feel better soon.
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 01/25/2016

    by , January 22nd, 2016 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15

    1 X 50 easy free 1:00
    1 X 100 stroke 2:15
    1 X 50 stroke 1:30
    Four rounds--stroke=no free

    6 X 100 1:40
    10 X 50 :50

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Wed-Thur Jan 19-20

    by , January 21st, 2016 at 05:43 PM (The FAF AFAP Digest)

    1500 EZ

    90 minute massage


    1400 with some bursts


    I felt just dreadful today after yesterday's deep tissue massage. Plus, I have a cold courtesy of Lil Fort. So it's good to just go easy for a few days.

    I thought the winter storm was largely going to miss us. But I see there's already a state of emergency issued and a winter weather advisory for Pittsburgh ... supposed to hit on Friday night. Could be just 2-3 inches or could be up to 10 inches. Mr. Fort seems to think it should be fine to drive up. If I can't travel, this will be the last time I sign up for this meet. The prior time I signed up it was cancelled.

    Updated January 21st, 2016 at 06:58 PM by The Fortress

    Swim Workouts
  13. Workout 01/21/16: morning

    by , January 21st, 2016 at 05:21 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x with snorkel:
    -100 kick AK, 150 swim with AP (50 r/l/b), 100 pull
    - did an extra 100 pull on second round

    50 easy
    4 x 100 on 1:25 [free/back]
    50 easy
    4 x 50 on :50 [25 easy free, 25 fast imo]
    100 loosen and out
    (Solo/Rec/2200 yds/40 min)

    Good swim this morning, even though I got there late. The lane cleared out when I started the 100's. Did some errands today and made it to the college for Chapel before lunch. Looks like a busy weekend ahead for work.
    Swim Workouts
  14. Wed-Thur Jan 20-21

    by , January 21st, 2016 at 04:20 PM (Senior Sprinting)
    Wed...Bridge + 750 ez drills and such

    400 warmup
    7 x various "back half" 50s: dive, ez 25, then nb afap 25. Free, free, kick uw fly, f+p free, fly, kick uw free, free. 100 ez in between each and full recovery.
    Cumulatively these were hard and with a 50 at the end took me to an uncharacteristic 1500 yards.

    Bridge is prescribing a welcome "unload/regeneration" week. Only 3x instead of 4x, and no weights, just drylands and body weight stuff.
  15. Sarasota Y Sharks Masters 5:30 AM Workout 01/22/2016

    by , January 21st, 2016 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    1 X 150 2:45 2:30
    3 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    4 X 200 IM 4:00
    Descend 1-4

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds--pull
    Round 1 intervals left, 2 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Week 173 - Thursday

    by , January 21st, 2016 at 09:14 AM (After a long rest)
    I went to bed early and had a good night of sle but once again woke tired and lethargic. The feeling never went away and I even decided to cut the swim short this morning because of how I felt.


    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


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

    Main sets
    3x100 free on 1:20
    got out

    I think I am still fighting the after affects of whatever I had this weekend. I don't feel sick, just very tired with no energy. I was even feeling light headed on the dry lands. Not me! I hope I am able to shake this fast.
    Swim Workouts
  17. 1|20|16 SCM

    by , January 20th, 2016 at 11:14 PM (Blog)
    500 warm up with fins doing drills

    10 x 25 fast fr, strict form, NB on 1:00
    • exhaled throughout length such that lungs were emptied at wall

    4 x 25 fast fr, strict form, NB on 1:00

    30 x 30 on 1:00 as 15m fast, perfect UW-BO-fr form / 15m br, or css, or bk
    • also worked finishes, by kicking and stretching through imaginary wall at 15m

    I feel as if my form is better than ever now, ready to race any time.
  18. Week 173 - Wednesday

    by , January 20th, 2016 at 09:41 PM (After a long rest)
    I slept well but was really tired this morning and could have done with another couple hours in bed. I had an early wo k meeting so had to bring business attire to the pool and shave before I left the house(pain). the heater on the pool has been out the past few days and yesterday was miserable on deck but luckily heat was back on this morning. The pool temperature was 76 which was chilly but I did get going. The 16x50s were tough today and I felt like I was missing top gear. I did try!

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

    main sets
    3x(4x25 on :30 done as open, close, easy, fast with a turn)
    16x50 on :55 at 200 race pace(:25/:26)
    200 easy
    4x125 kick on 2mins
    4x100 IM on 1:30
    4x75 kick on 1:10
    4x50 back on :45
    4x25 kick on :25

    warm down
    200 easy

    i felt loose at the end of warmup but had no pep on the open,close,easy, fast 25s. On the race pace set I was out in :25 and held :26 highs but this really hurt today and unlike the last two weeks where I got into a nice groove today felt like a slog the whole way. On the kick I felt a little better and held 1:45-1:47s. On the IMs I was 1:11s, on the 75s kick I was 1mins and again these were hard work. In the back I went 32s and finished the 25s kick on :20s.

    I am looking forward to a good early night of sleep tonight.

    Updated January 20th, 2016 at 09:56 PM by StewartACarroll

    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 01/21/2016

    by , January 20th, 2016 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00
    3 X 100 1:40
    5 X 100 kick 2:15
    3 X 100 1:30
    1 X 250 --

    3 X 100 IM 1:45
    2 X 75 stroke 1:30
    Three rounds
    75's: choice--no free

    16 X 100
    odd: cruise 1:45
    even: strong--85-90%-- 2:00
    #15-16: warm down 2:00

    Swim Workouts
  20. 1|19|16 dry

    by , January 19th, 2016 at 11:54 PM (Blog)
    DBBP - 6 sets of 6 reps, started with #30 worked up to #80

    BP machine negative rep (limited to 80 degree elbow) - worked up to 125ea arm x 5

    10 negative pullups

    Row machine 2 sets of 15 and 3 (started to irritate right rear deltoid - AVOID moderate+ weight in future)

    Swimming specific upper arm movement on machine totally designed for something else - 5 sets

    DB pullovers - 1 set of 10 with #45

    10 min various triceps stuff

    Standing calf raises 1 x 5 x 500

    20 min abs varying sets/reps of:
    • touch toes with legs straight up in air
    • leg raises with straight legs and only butt on ground
    • side plank pelvic lifts with 10lbs on hip
    • side plank upper leg raises
    • 0:05 - 0:10 mayurasana