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After a long rest

I am a former swimmer, trying to get back into competitive swimming. I have been out of the pool 20 years and put on some extra pounds. This blog primarily documents my journey back to competitive swimming. And I should say having fun along the way!!!

  1. Week 215 - this maybe it for a while

    by , November 21st, 2016 at 09:50 AM (After a long rest)
    My right elbow has been a problem since spring Nationals and unfortunately despite some good days, this week has been pretty bad and on Saturday I had to withdraw from the DAM meet after the 50 free. Despite a crazy week of work I managed to swim every day last week, and was looking forward to swimming in a meet. Despite my first event, the 2 back being slow it did not hurt. The 50 free on the other hand was painful from the get go and after battling through to finish my forearm was again numb and the elbow joint hurt considerably. Yesterday I lived on ibuprofen but this is not sustainable and the elbow is not getting better. I am going to phone the surgeon this morning and see if we can arrange surgery. When I met with him previously he said that the recovery time was 3-6 months but then said he was concerned I would not be happy with the restriction in range of motion. I don't know what's going to happen but being pain free will be nice!

    I am hoping I can arrange surgery for after the NE champs so I can at least do one more meet but I will also take the first available opening so who knows. This does suck but I will come through it and no matter what, swimming is a big part of my future either in the pool or on deck!

    Updated November 21st, 2016 at 11:14 AM by StewartACarroll

    Categories
    Swim Workouts
  2. Week 215 - Monday

    by , November 14th, 2016 at 10:45 PM (After a long rest)
    We had the two day kids LPA meet this weekend and I was on deck all weekend. My daughter once again had a terrific meet doing best times in every event. She finally broke a minute on the 100 free going 58.6 and her best swim was probably her 2 back where she went 2:13. It's great to see her having fun and swimming fast.

    I had a really good night of sleep last night and woke up feeling good this morning.

    I felt about as good as I have felt in practice in at least a year today. I also had no elbow pain again. Today's workout was tough but the no elbow pain was awesome! I seem to have ups and downs but more ups recently.

    Warm up
    400 free with snorkel
    6x50 catch up on :50
    100 easy

    Main sets
    5x(200 free on 2:20, 100 on 1:15 odds back, evens free)
    100 easy
    6x125 kick on 2mins best average
    100 easy
    10x50 doggy paddle down, free back on :50
    8x100 on 1:15 as 75 free, 25 back

    Warm down
    200 easy

    I went 2:03 on the first 200 and then slid to 2:05/2:06s. The back I was going 1:08s and the free 1:05s. On the kick I was 1:50s. I struggled keeping high elbows on the doggy paddle. The 8x100s I was coming in on 1:05s and felt like I could have gone faster. I felt good throughout.
    Categories
    Swim Workouts
  3. Week 214 - Saturday

    by , November 12th, 2016 at 12:22 PM (After a long rest)
    I decided to take some melatonin last night to try to ensure a good night of sleep. I definitely slept better but was a little groggy when I work up. This fortunately did not last long and I felt ok in the water. Today our kids program is hosting a meet and Tom decided to put the pads in and do some fast swimming. My elbow felt pretty good today and I decided no matter what I was not going to do any 200s to avoid extra stress on the joint.

    Warmup
    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1min
    8x100 free on 1:20

    from the blocks

    100 free - 52.8
    50 fly - 27.1
    100 breast - 1:12.0 (hurt my left groin off the last turn)
    50 free - 24.6
    50 back 27.9

    we were getting about a 100 warm down between swims and as such I was pleased with how I did despite the times not being that fast; especially the 50 free. I feel strong in the pool but don't have easy speed and everything seems forced rather than smooth. With all my challenges this year swimming has been a god send and is my happy place(generally)

    My son has been having some pretty bad migraines and stomach issues the past 6months. We saw the neurologist thinking it was related to his concussions but after several tests the neurologist recommended us to a GI specialist. He went yesterday to see the specialist at children's yesterday and has to have a colonoscopy on Monday. We are quite worried about him. He is a strong kid but is just not well and we want to get to the bottom of his health issues so we can get him some relief.
    Categories
    Swim Workouts
  4. Week 214 - Friday

    by , November 11th, 2016 at 09:54 PM (After a long rest)
    I had a good night of sleep but was quite tired this morning. Today's workout had a similar feel to yesterday's workout; it was completely by coincidence.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    6x50 kick on :55
    16x25 free to feet on :30 - told to do no breathers
    6x50 kick on :55
    3x25 easy on :30, 1x25 on :15
    2x25 easy on :30, 2x25 on :15
    1x25 easy on :30, 3x25 on :15
    3x25 easy on :25, 1x25 on :15
    2x25 easy on :25, 2x25 on :15
    1x25 easy on :25, 3x25 on :15
    3x25 easy on :20, 1x25 on :15
    2x25 easy on :20, 2x25 on :15
    1x25 easy on :20, 3x25 on :15
    6x50 kick on :55
    8x25 no breathers from a dive on :40 fast

    warm down
    200 easy

    i made everything today but despite it just being 25s I was tired. This really should not have been that hard but it was.
    Categories
    Swim Workouts
  5. Week 214 - Thursday

    by , November 11th, 2016 at 09:47 PM (After a long rest)
    I was in Dayton this week and even planned my hotel to allow me to swim at the university of Dayton. Unfortunately my hosts and work conspired to prevent me from swimming. It probably did not hurt me taking a couple of days of rest but I felt out of sorts both days; like I had missed my morning coffee. My flight home had me back at DFW around 9:30pm and then I had the hour drive home which made for a late night. I made it to practice on Thursday morning but ended up doing a relatively easy workout and cut back on the dry lands.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    3x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    12x50 kick on :50
    4x4x25 swim IMO by round on :30
    12x25 kick on :25
    8x25 back on :20
    4x25 free on :15
    200 easy

    I felt quite tired today but my elbow felt pretty good.
    Categories
    Swim Workouts
  6. Week 214 - Monday

    by , November 7th, 2016 at 02:06 PM (After a long rest)
    This weekend was a blur due to having to work both days. I am traveling this week and due to lack of software development resources and our priorities being elsewhere I took a stab at creating a solution for a customer I am on sight with Tuesday and Wednesday. I got done what needed to get done but it was stressful and two really long days made for a long weekend. Looking back I don't remember much as I had my head down all weekend. I hate having to do this but this was one of those occasions where the desired outcome offset the effort.

    This morning I felt generally tired and not that motivated to swim fast. Tom's workouts have a way of beating every last ounce of effort out of me even if I don't want to. Today was a long hard slog!

    Warm up
    400 free with snorkel
    6x50 catchup on :50
    100 easy

    Main sets
    4x(2x200 on 2:20, 100 on 1min)
    200 easy
    3x400 kick as 100 smooth,100 fast flutter,4x25 underwater and 100 fast dolphin kick on 7mins
    100 easy
    6x25 Afap butterfly on :30

    Warm down
    200 easy

    I was trying to go smooth on the 200s and was holding 2:15 ish pace. I actually started out at 2:10 on round 1 but backed off because the 100 hurt so bad. I was coming right in :59/1:00 on the 100s so this set led to about 40 seconds of rest the entire set. This made for a lot of fast swimming and I felt awful nearly the whole way. On the kick I was getting about :30 rest. On the 25s fly I was holding :14s which is not that great but after the battering before this I was actually quite happy with the times. Off to Dayton, OH with work til Late on Wednesday. Wooohooo!!!
    Categories
    Swim Workouts
  7. Week 213 - Saturday

    by , November 5th, 2016 at 04:01 PM (After a long rest)
    I slept well last night and my elbow was not too bad this morning. It's always nice in saturdays to get a little extra sleep.

    Pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    8x50 kick on 1min
    16x100 free at 400 race Pace on 2mins
    Done as:
    4x100 free
    4x100 back
    4x100 free
    4x100 kick with fins

    warm down
    200

    i felt strong until the 16x100s where I just felt heavy and winded. On the kick I was comfortably holding :50s. On the first 4x100s I was 1:08, on the back I was 1:17,1:16,1:17,1:18. On the next 4 free I was 1:08,1:09,1:09,1:08 and then on the kick with fins I was 1:11-1:12s. I was really just not feeling comfortable in the pool on the 100s today. I don't really have a good explanation. I was tired but I am more often tired than not. It's been a tough week and now I am off to work!
    Categories
    Swim Workouts
  8. Week 213 - Friday

    by , November 4th, 2016 at 10:37 PM (After a long rest)
    I had a good night of sleep but was a little sore this morning. We did a similar set to one I gave my kids earlier in the week and it was tough.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    2x(3x150 smooth free on 2:05, 1x200 fast free on 2:05)
    200 easy
    2x(3x75 smooth free on 1mins, 1x100 fast free on 1min)
    200 easy
    3x(3x25 smooth free on :25, 1x50 fast free on :25)
    200 easy
    12x50 kick odds flutter, evens breast on 1min

    warm down
    200 easy

    my times were not that great but I made the intervals going 1:40s on the 150s, 2:03 and 2:02 on the 200s. I was :48s on the 75s and :58s on the 100s. On the 25s I was holding :14s and I went :25s on the 50s. The kick was basically social kicking(not my normal thing but Chris Shaw was at practice and I had not seen him in a long time and it was good catching up).
    Categories
    Swim Workouts
  9. Week 213 - Thursday

    by , November 4th, 2016 at 10:30 PM (After a long rest)
    It's been a very busy week and I have struggled staying on top of everything. I even have to work this weekend!

    After feeling awful on Monday and a lot of elbow pain I have progressively felt better and better each day this week. Swimming pain free is such an awesome thing.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    4x(4x25 IMO by round on :30)
    100 easy
    12x25 back on :25 at 200 pace
    100 easy
    8x25 smooth free with snorkel on :20
    100 easy
    4x25 free with snorkel on :15
    200 easy
    Categories
    Swim Workouts
  10. Week 213 - Wednesday

    by , November 2nd, 2016 at 10:30 PM (After a long rest)
    I slept ok and was better than yesterday but again woke up tired. I felt very sluggish throughout today's workout and had to work hard to get going.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    12x50 build on :50
    16x50 free at 200 race Pace on :55 done as 4x50 back, 4x50 free, 4x50 back and 4x50 free
    200 easy
    8x100 kick best average on 2mins
    100 easy
    6x100 IM on 2mins

    warm down
    200

    this workout just never felt good. I decided to work on my back to see if I felt any better on this than my free. I was able to hold :29/:30s on the back which was great but my free was sluggish again and was :27/:28s. I was not confident I would do well on the kick Set but surprised myself holding 1:22s and this was the best I have done on 100s kick in a very long time. The IMs were on a very generous interval and I went smooth on the first 3 and then descended the last 3 going 1:12s on the first 3 and then going 1:10,1:08,1:07.

    Despite feeling bad in the water and still struggling a little with my breathing i had no elbow pain and I take this as a big step forward.
    Categories
    Swim Workouts
  11. Week 213 - Tuesday

    by , November 2nd, 2016 at 10:21 PM (After a long rest)
    I slept better but was quite tired this morning. After yesterday's workout and how bad I felt I decided I was going to do a normal dryland but back off on the swimming intensity and used the swim as active recovery.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    12x25 underwater with fins on :40
    200 easy
    Categories
    Swim Workouts
  12. Week 213 - Monday

    by , October 31st, 2016 at 10:32 PM (After a long rest)
    I slept better last night. I also felt much better during the warmup but that feeling soon went away when I got to the main set.

    The pool was setup as scy.

    Warm up
    400 free with snorkel
    6x50 catch-up as :50

    main sets
    100
    200
    300
    400
    500
    400
    300
    200
    100
    all done on 1:15 base pace and swim with snorkel
    100 easy
    8x125 kick on 2:10

    warm down
    4x(3x50 free on 1min doing 3,4,5 lines off each wall)

    i felt hideous on the pyramid pyramid and just felt winded the whole way. I got through the set but just felt flat with no strength or power. Even the kick set just felt like a slog. My elbow started to ache at the end of the practice.
    Categories
    Swim Workouts
  13. Week 212 - Saturday

    by , October 31st, 2016 at 10:27 PM (After a long rest)
    I had a decent night of sleep but once gain I was not feeling that great in the water. I seem to be short of breath and generally just feeling run down. My elbow is not doing great and I am feeling a little sorry for myself.

    Pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    main sets
    3x200 done as 50 streamline flutter kick with snorkel , 50 free, 50 back streamline kick, 50 back on 3:20
    4x100 IM on 2mins
    4x100 worst stroke/free by 50 on 2mins
    4x100 best stroke/free by 50 on 2mins
    4x100 IM as 25 fly,25 breast, 25 back, 25 free on 2mins

    warm down
    200 easy
    Categories
    Swim Workouts
  14. Week 212 - Friday

    by , October 28th, 2016 at 03:37 PM (After a long rest)
    I woke up a little early this morning but again had a pretty decent night of sleep. Friday is always unpredictable as to what Tom will throw at us and this morning turned into a 25 fest. Despite my dislike of 25s it was a fun practice and had a good mix of hard swimming, recovery and hypoxic.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    6x100 kick on 1:40
    100 easy
    20x25 no breather 25s on :30
    5x(1x25 free on :30
    2x25 free on :25
    3x25 free on :20
    4x25 free on :15)
    200 easy
    20x25 underwater with fins on :35

    Warm down
    200 easy

    Its amazing how much you can make your body hurt by throwing in hypoxic swimming and this was one of these. I normally donít struggle with no breathing on :40 but the no breathing on :30 and underwaters on :35 hurt. Tom asked us to go fast but I just managed to get through these. On the descending 25s I swam very easy until the 25s on :15 which I was coming in on :13/:14s so they were touch and go. My elbow was not great but felt better with ice. I am on a new anti-inflammatory which appears to not be as strong as the last one I was on but is once a day instead of twice a day. My elbow feels a little different and the pain is not preventing me from swimming but I do wonder how long I can continue if this does not heal. With worlds next summer I really want this to go away!
    Categories
    Swim Workouts
  15. Week 212 - Thursday

    by , October 28th, 2016 at 03:37 PM (After a long rest)
    I had a pretty good night of sleep and woke up feeling better than I had all week. My elbow has been aching in the mornings again despite the anti-inflammatory pills. Despite the discomfort itís not as bad as it was but the jury is still out whether I am going to avoid surgery; I am trying to stay positive either way!

    Today was my early dry land workout and I did really well today. I even managed to do all the rounds of the oblique crunches with my legs vertical. I am trying to mix up the sets so that my core work is always uncomfortable. I know this sounds very geeky but I face timed my work out bud Bill Elizondo who is in Indiana. It makes the workout fun having a few of us going through the pain together and keeps us honest. On our end its great since everyone knows Bill, but I feel bad for him when he is in a public gym and I suspect gets all sorts of funny looks. Great fun and I was happy with how avoided any elbow pain and did well on making the exercises uncomfortable.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    20x50 with snorkel on :40 trying to hold 1000 race pace
    400 easy

    After doing the 20x50s on :45 last week and it hurting really bad I decided to try :40 but expected to fail. To my great pleasure and excitement I was able to hold :29/30 to my feet on the set. The last 10 really hurt but I managed to hold it together. I know this sounds strange after doing a set like this but I found my breathing a little tough; like I was short of breath and wonder if my allergies are still kicking my butt. Either way I was happy with the set.
    Categories
    Swim Workouts
  16. Week 212 - Wednesday

    by , October 26th, 2016 at 09:43 PM (After a long rest)
    Based on Forts reminder I downloaded a sleep app for my phone to at least see how much sleep I am getting however forgot to turn it on. I will do a real sleep apnea test but need to find time to make it happen. This feels like a start!

    last night would have been a bad night to use the app anyhow since I saw nearly every hour and know for sure I did not sleep well. Still would have been good to see how much sleep I got.

    I was very very sluggish this morning.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    12x50 free on :40 build
    16x50 free on 1min at 200 race pace
    200 easy
    400 IM as drill/swim by 50 with :20 rest
    400 IM swim with :20 rest
    400 kick

    warm down
    200 easy

    i was comfortable building the first 12 x 50s and was holding :30s and was optimistic about the race Pace Set today. Alas this set was not that great and I had to work really hard to hold :27s which I did throughout. My pace work feels like a slog right now. My elbow is not feeling that great either. On the first 400 IM I was about 5:15 and on the second I was 5:00. The kick I went 6mins.
    Categories
    Swim Workouts
  17. Week 212 - Tuesday

    by , October 25th, 2016 at 10:19 PM (After a long rest)
    I slept well last night and felt pretty good when I woke up this morning. Today was an early dry land day. I ended up doing drylands virtually with Mr Bill. Sort of nerdy but a great way to stay in touch with my friend and it keeps us both honest.

    Today i I had to basically skip the swim portion due to a work commitment starting at 6:30.


    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    Categories
    Swim Workouts
  18. Week 212 - Monday

    by , October 24th, 2016 at 10:22 PM (After a long rest)
    I slept awesome last night and woke about 30minutes before my alarm was due to go off. My daughters swim group is swimming Monday and Thursday and it's been great fun going too and from the pool with her. She is not very chatty before practice but after has been very special. Even though the ride is only about 10minutes I am treasuring the time we spend together.

    Today I decided to swim rather than kick and I felt pretty good. My elbow is sore but not painful from over use. Where they did the injection my elbow is bruised pretty good. I went pretty smooth this morning.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50
    200 easy

    main sets
    12x150 free with snorkel on 2:10
    200 easy
    8x100 kick best average on 2mins
    200 easy
    12x75 with fins done as 25 under, 50 back kick on 1:10

    warm down
    200 easy

    tom kept telling me to go smooth and not to push too hard today. I ended up holding the 1:34-1:36s on the 150s and felt pretty good throughout. On the best average kick Set I was much slower than I have been previously and held 1:24/:25s. I was at least consistent.

    Updated October 25th, 2016 at 10:16 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Week 211 - Saturday

    by , October 23rd, 2016 at 05:01 PM (After a long rest)
    I slept much better on Friday night and woke up looking forward to the workout. I was anticipating the 16x100s which I was planning on doing kick with no fins today. Tom decided to switch it up.

    Warm up
    400 kick easy
    6x50 kick on :50

    main sets
    12x50 kick on :50 easy/fast by 25
    2x(4x200 kick on 4mins as
    #1 200
    #2 100, 100
    #3 100,50,50
    #4 50,50,50,50
    10 seconds rest after 100s, 5 seconds rest after 50s
    200 easy
    10x50 kick on 1min easy

    my legs were like jello after #4 of the 200s but I really worked hard on the set and was really pleased with the times. I was 2:50,2:48,2:45,2:40,2:49,2:47,2:45,2:40. Just a few more days and I can swim again and I will start to feel whether the pain in the elbow is going away or not. So far I am optimistic about the injection.
    Categories
    Swim Workouts
  20. Week 211 - Friday

    by , October 21st, 2016 at 10:22 PM (After a long rest)
    My insomnia has been progressively getting worse each day this week and yesterday I was awake from 1am til about 4am and decided to skip morning practice(first time in a very very long time).

    Yesterday afternoon I had another PRP shot but unlike the first one which hurt a little this one hurt a lot. The doctor seemed to take more of my blood and went really deep with the injection. Obviously this is a slight exaggeration but the needle looked like a javelin. It was huge! When we were done I had a huge knot where the plasma was injected and it took several hours to go down. I iced heavily last night and this morning my arm actually felt ok. I am back to kicking for the next week which is ok with me while the injection does its work.

    This morning i felt pretty decent and had and had a good set of descending 100s kick.

    Warm up
    700 kick

    main sets
    8x50 kick on :50
    5x100 kick with fins on 1:20
    4x100 kick with fins on 1:15
    3x100 kick with fins on 1:10
    2x100 kick with fins on 1:05
    1x100 kick with fins on 1:00
    200 easy
    5x200 IM kick on 3:30

    warm down
    200 easy

    i am pretty good with fins kicking streamline on my back and probably could have gone down to trying to make :55. I ended up holding :58s throughout. The 2IM kicks I was holding 3mins which is good for me.
    Categories
    Swim Workouts
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