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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 99 - Tuesday

    by , August 19th, 2014 at 09:16 AM (After a long rest)
    I went to bed early last night and had a good nights sleep until 3am at which time I woke up and could not go back to sleep. I felt good when I woke up. Today's workout was good but I have a little discomfort in my left shoulder. This is the same pain and discomfort I have had for a few months and managed with ice. I guess I am probably at the point in the season I should get it checked out.

    Warm up
    400 free with snorkel
    8x50 drill on :50

    Main sets
    4x100 free with snorkel on 1:30
    3x100 pull with bouy and paddles on 1:25
    2x100 build by 25 on 1:20
    1x100 free on 1:15
    2x100 build by 25 on 1:20
    3x100 pull with bouy and paddles on 1:25
    4x100 free with snorkel on 1:30
    3x100 pull with bouy and paddles on 1:25
    2x100build by 25 on 1:20
    1x100 free on 1:15
    8x50 kick on 1min

    Warm down
    100 easy


    Total 3700scy

    i was holding 1:05 pace throughout the 100s main set. Despite the discomfort in my left shoulder I am starting to get the feel for the water again. I iced my shoulder after practice today.
    Categories
    Swim Workouts
  2. Week 99 - Monday

    by , August 18th, 2014 at 03:01 PM (After a long rest)
    I had a pretty restless night of sleep last night. My wife was up most of the night with allergies and unfortunately she woke me up. Normally I sleep like a log but last night was just not meant to be a good night of sleep.

    Despite being tired this morning this did not affect my swim. I still dont have a feel for the water but put more effort into todays workout than Saturday. I think its going to take me a couple of weeks to get back into the swing of things. Also my shoulders ached today which is not a good thing. I ended up icing my left shoulder after practice since it hurt the most. I probably should have done both but ran out of time; still on vacation pacing at this point.

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

    Main Set
    4x(300 pull with paddles and snorkel on 3:30, 200 free with snorkel on 2:30, 100 free on 1:15)
    8x50 kick on 1min

    Warm down
    200 easy

    Total 3700scy

    I held 1:05-1:07 pace throughout the main set which definitely got the heart rate up this morning. My hope is to go about 4k tomorrow and then stick to that this week. Next week when Tom is back we will no doubt start building back up on intensity.
    Categories
    Swim Workouts
  3. Week 98 - Saturday

    by , August 16th, 2014 at 09:38 AM (After a long rest)
    My family and I arrived home from Canada yesterday. After the week at worlds in Montreal we headed north on a train to Quebec City and had a great relaxing week seeing the sights of this wonderful old city. It really was fun being a tourist for a week. The closest I came to a swim workout was hanging out in the pool at the hotel with my daughter and father.

    This is morning I swam an easy 3k workout and felt hideous. I hurt in places I have never hurt before and had no feel at all for the water. It always amazes me how long it takes to get in shape and how quickly you loose it.

    Todays workout

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

    main set
    5x100 pull with paddles on 1:30
    4x100 with snorkel on 1:30
    3x100 easy build by 25 on 1:30
    2x100 drill on 1:30
    1x100 kick on 1:30
    10x50 stroke free by 25 on :50

    warm down
    300 easy

    total 3000scy

    Despite feeling hideous today it was great getting back in the pool and I am so looking forward to getting back to training. I have a few ideas for some short term goals and hope to swim a few different events this fall along with my normal free events. I am likely to swim 3 SCM meets and a couple of kids meets this fall.

    My team mates from worlds are already talking about future meets and a number of my team mates brought up the world masters games in New Zealand in 2017.

    http://www.worldmastersgames2017.co.nz

    I am also seriously considering the European Masters championship in London in 2016. It will be one of the first major swimming meets at the London Olympic pool since it was reconfigured after the 2012 Olympics.

    All good old stuff to continue to ponder and work through over the next few weeks.
    Categories
    Swim Workouts
  4. Worlds day 6&7

    by , August 10th, 2014 at 07:25 AM (After a long rest)
    Friday was my day off from competition and I had a good night of sleep and a nice big breakfast. I had team mates swimming so headed to the pool to watch and cheer them on. My kids and a group of adults went to six flags for the day. They said it was extremely crowded but they had fun despite only managing a few rides due to the lines of people. After six flags my family I met up for dinner and we had a nice relaxing evening.

    Saturday night I went to sleep very quickly but woke around 3am with butterflies in my stomach and thinking about my upcoming race. I laid in bed til about 6:30am before getting up for breakfast. My swim was scheduled for 3:00pm so headed over around noon for a warmup. After getting to the pool and warming up I had about an hour before I swam. One of my team mates was 9 heats before me so I got to see him swim another great swim and then got myself mentally ready. I felt really good in the warmup and felt good about how I was going to swim the race.

    My my game plan was to swim a smooth but strong first 100, build the middle 200 and finish strong with strong legs the last 100. When I dove in I felt great and stuck to my game plan well. At 300 I was at least 2 body lengths clear of everyone else and at 350 I felt like I was again at least 2 body lengths clear. Coming down the final 50 I felt strong and when I hit wall for a moment I thought I had own only to see that the guy to my right had somehow caught me. I honestly could not believe that I had lost. I did not die and I was so far ahead how had I lost but i had.

    After the warm down I started to feel better but this one is going to hurt for sometime. I am proud of getting silver but gold was right there. If only I had bilateral breathed I would have seen him coming. I can't change what happened and this will inspire me to go again.

    Updated August 10th, 2014 at 10:51 AM by StewartACarroll

    Categories
    2014 FINA World Championship
  5. Worlds day5

    by , August 7th, 2014 at 10:55 PM (After a long rest)
    Today was relay day. We had a lot of fun throughout the whole day. I had a good nights sleep and woke early to head over for a good non crowded warmup with one of my teammates. I felt pretty decent during the warmup and actually as the day went on I felt better and better.

    First up today was our mixed relay team. Our team did awesome getting into two really good races and all the team members swam awesome. On the free relays our lead off went under 30 for the first time and our anchor caught two teams in the final 5 meters. The whole team had great fun and it was awesome cheering and watching my team mates.

    This is afternoon we had the men's free and medley relays. I was lead off on both relays. We had a great time despite a significant delay due to lightening. Both relays ended up 4th just missing the free bronze by .01. I was 25.10 on the lead off of the free relay and 30.01 on the back. I had a much better start and break out on the free but again missed my goal time by .11. I so wanted to see 24.99 or faster. I was very pleased with the swim since it's was .25 faster than my individual 50. On the back I had a quick start but went very deep. I dolphin kicked but was concerned I was heading to the yellow marker and decided to come up but my first stroke I was still under water and came to a complete stop. I still picked it up and had a decent 50 but I know I was so capable of going a second faster on the back. We missed bronze by a second so I felt a little guilty on this one. On a positive note I think I will have to consider some more back events since I seem to have some very easy speed at this event and earlier this summer I had an awesome in season 200 back.

    Despite just oust missing out on medals my teammates and I had an absolute blast. It was a lot of fun.

    This is evening we had a team dinner with a few guests. We had a few swimmers from the uk coast guard who are friends of one of my team mates and Steve Unruh and his family. It was a lot of fun. Most of my team mates are done with the meet so they stuck around and no doubt are partying pretty hard this evening. Three or four of us have events tomorrow and Saturday so the group split around 10pm. I have an off day tomorrow and plan on sleeping in followed by the kids going to six flags.
  6. Worlds day4

    by , August 6th, 2014 at 03:47 PM (After a long rest)
    My family went out for dinner with one of my friends and his family and had an awesome time. It really was one of those special times that I will treasure for a long long time. My friends parents are of similar age to my parents, we are similar ages and his kid and my kids are similar ages. Three generations all having an absolute blast. There was lots of great conversation, jokes, and laughing all evening. Really a special dinner.

    This morning I again got up early and headed over to the pool nice and early so I could swim a decent warmup in. Once again I felt pretty good in the pool and felt much looser than I did after the 100. Thank goodness. After yesterday's massage I made another appointment for later today so fingers crossed I will feel even better tomorrow.

    Today I had the 50 free which is my most relaxed non event event. I felt good about how I was going to perform. When my heat was called I was surprised at how big the guys were who I was swimming against. I now know how mr unruh feels when he swims against me! I am usually one of the tallest guys but today there were some absolutely enormous guys in my heat. I was in lane zero with a scratch in lane 1 so I had clear water and no one to look at or race against. I had a slow start but after I surfaced I felt really good and as I started to feel the burn in the final 10 the wall came pretty quick. My game plan was to breath once but ended up breathing twice. I hit the finish well and was pleased with my time of 25.35. I had hoped to be sub 25 but with the start I will take it. I am looking forward to the relay tomorrow because I will have a second shot at sub 25. I just found out that the time placed me 5th in the 50 free and I am very excited about this one since it was completely unexpected.

    I have my massage at 4:30pm so fingers crossed I will be nice and relaxed tomorrow for relays. I am leading off both the free relay and the medley relay tomorrow and need to remember to count my strokes in the main pool from the flags(note to self).
  7. Worlds day3

    by , August 6th, 2014 at 03:33 PM (After a long rest)
    I had a restless nights sleep and could not stop thinking about how I felt after the 100. It really bothered me. I decided to meet a teammate who was swimming the 400IM early(6:15) and do a real warmup. This really helped but I was still feeling very stiff and very sore with little to no easy speed. After all my training and a good taper I was not expecting to die at the end of any of my races.

    Despite the 200 being my best race I was on the fence about swimming it. My dilemma was do I scratch everything else except the 400 where I am ranked #2 or do I swim my races and let what happens happen. After speaking with my coach I decided to pull out of the 200 and rest up for the 400 on Saturday. After making this call I headed back to the hotel. My wife had arranged for me to get a massage at the hotel. The massage was much gentler than the one I had the other week and he focused on pressure points which within 5 mins felt awesome. Almost instant relief. After the massage I had a change of heart on the 200 and decided to swim it. After all the work I have put in my thought was that I need to swim it.

    The race was weird in that 4 people in the final heat did not show and the center of the pool was empty so there were in effect two groups. I went out long and strong and felt good at 100. This feeling continued until about 135 where I started tightening up. The final turn went well and I came off the wall strong. I saw the leader pulling away and unfortunately I had nothing left. The final 25 was especially hard and when I finished I could not tell if I was 2nd or 4th. It felt like 3 of us finished in a line. It turned out I was 4th in 2:04.6 which is slower than I thought I would go but based on how I felt in the morning I was pleased and glad I swam it.


    Last night one of my team mates Scott carpenter grabbed silver in the 50-54 50 fly and my friend Steve Unruh won the 45-49 50 fly. A great evening and it's always really good fun seeing your teammates and friends swimming well and getting what they deserve based on all the hard work they have put in.

    After feeling sorry for myself after the 100 I have really picked myself up and I am really enjoying the meet. I am always my own worst critic but on this week I have come to the conclusion that I can't be upset with being in the top 10 in all my events. I have a lot to be thankful for. Tomorrow will be another good day.
  8. Worlds day2

    by , August 4th, 2014 at 05:25 PM (After a long rest)
    I had a great nights sleep and felt good this morning. I had a big breakfast with my family knowing I would not be eating until after my 100free. My swim was supposed to be at 1:20pm but like yesterday the meet was running slow which unfortunately I did not find out until I arrived at the pool. We also found out the women who were in the temp pool were even further behind.

    Unlike yesterday where we had some clouds today was incredibly bright and warm. If I did not know where I was I would have said we were in Texas. It was hot!!! I found a cool spot in side the main stone building which was cool compared to outside in the tent. I know. Mark Cox and his group found shade outside the pool area under the trees and this May have been the really smart move.

    The biggest challenge which I had not really anticipated was the warmup or lack there of. The facilities are really very good but I just did not think about the difficulty associated with so many swimmers warming up at the same time. After my 800 I was very stiff and a little sore and struggled to loosen up today.

    I felt like I hung out for a long time before my race today and then when it was time to head to the marshaling area it went incredibly quickly and as fast as I could muster I had no time behind the block before my race. I was in lane 0 which meant coming back I did not see anyone because I breath left. I felt like I had a good start but almost immediately felt very heavy and this feeling never left. The good thing was the guy next to me was level with me. After the turn I tried picking up my tempo but just had nothing today. My arms and legs hurt really bad at the end of this one. My time was 56.4 which is much slower than I thought I would swim and my splits were pretty rough. I guess the 800 took a lot more out of me than I anticipated. I am by no means upset(how can you when you place 7th at worlds) but I do need to take a step back and decide what to do in terms of my remaining events.

    After an attempt at a longer warm down I grabbed some late lunch and headed to the jacuzzi in the hotel and let bubbles work on my legs. I am feeling much better but still have heavy legs. My coach arrives in a couple of hours and will speak with him about tomorrow and Wednesday.
  9. Worlds day 1

    by , August 3rd, 2014 at 10:27 PM (After a long rest)
    I had a fairly good nights sleep last night. I had the normal wake up with butterflies and jitters periodically but overall it was not a bad nights sleep. The plan for the day was to eat a big breakfast, a light lunch and an energy bar before I swam plus lots and lots of fluid. One of my team mates was scheduled to swim at 1:30pm so a group of us headed to the pool for a warmup around 11am. After the warmup those of us on my team that were swimming the 800 headed back to there hotels for lunch and a rest. Bill texted and said that the meet was running an hour late. Bill also had an awesome swim and dropped almost a minute on his 800 going 10:31.

    I headed back to the pool at around 4:30pm and hung out on deck for a while and then tried warming up; it was pretty crowded so it was impossible doing any pace work but I got about 1100 warmup in. I then had a walk over to the temp pool which was very nice but had a really long wait for my race. I was in the third from last heat in lane 2. I was determined to swim smart and build each 200. I felt good through 600 but started hurting and noticed I was shortening my stroke. My final time was 9:15 which was slower than I had hoped to go but a good solid time and I ended up placing second. The winner was 8:47 so there was no way I was going to swim that time today. Despite dieing I was proud I left everything in the pool and I was very happy with a silver in the 800m. I still have my best events to come later in the week and I am really enjoying having teammates at the meet. Tomorrow I have the 100 around 1:30pm. I need to be out fast but relaxed and come off that wall and nail the 50-75 in order to hit my goal time.
  10. Worlds Day 0

    by , August 2nd, 2014 at 12:53 PM (After a long rest)
    We arrived in Montreal at about 7:30pm last night and after getting out of the airport we caught a bus to the registration center. Before exiting the airport there is a booth that gives you the required bus pass to get to the registration center. It was pretty well marked and we had to present our registration info. The Instructions from Fina were to take bus 747 which does get you to the center but it stops 5 times. We took bus 714 which goes direct to the registration center. Registration was painless and then we walked from the Fairmont queen Elizabeth to the Sheraton where we are spending the week. We had a late dinner at the hotel which was excellent and then went to bed around 10pm. I slept like a baby until about 6:20 local time.


    I had arranged to meet one of my team mates Bill Elizondo and Steve Unruh from Nitro in the Fairmont lobby. The three of us met at 9:15am and headed by metro to a 50 m pool at the JFK park that Steve had found. The pool was good but most importantly it was great to finally feel good in the water. No aches and pains finally. I clipped before I left Dallas and despite not the same feel as a shave it felt good. I ended up shaving my head in Dallas and even that made me feel good in the water. We did an easy 1000m made up of a warm up, some 50 drills a couple of build 50s and an easy warm down. After the swim we headed back to our respective hotels and families.


    My family are going to the opening ceremony but I am going over to swim in the competition pool instead. This was not my original plan but timing does not work out to go to the opening ceremony and swim tonight. At least this way I get to swim and get to go to bed early tonight. I will likely shave so time today and will be ready to rumble tomorrow. Thunderstorms are supposed to come through tonight and fingers crossed there won't be any delays tomorrow. As Steve told me, you have to have flexible plans at these events and go with the flow. My only real fear is swimming at 10pm due to storm delays but fingers crossed that won't happen. Steve's other good idea was to be at the ready room at least 30 mins before your race even if it means going and see where they are and coming back.

    I am am excited about the meet.

    Updated August 2nd, 2014 at 03:27 PM by StewartACarroll

    Categories
    2014 FINA World Championship
  11. Week 96 - Friday

    by , August 1st, 2014 at 10:39 AM (After a long rest)
    We had a team dinner last night which was a lot of fun. Swimmers plus immediate families. We had a nice Italian dinner with lots of laughing and joking. As a team we are going to have a lot of fun.

    This is morning we again swum scy, it sort of sucks getting so much lcm in and then the week before the meet we switch back to scy but it is what it is. This morning I did a meet warmup and then I worked on 3x100s to my feet at 1000yard/800m pace.

    400 free
    6x50 catchup on :50
    8x50 kick on 1:10
    4x50 build on 1min
    3x100 at 1000/800 pace with 20 seconds rest
    200 easy
    4 relay starts(2 medley and 2 free)

    total 1800scy

    On the build 50s I was a very easy 30. On the 3x100s I was 58,59,59 which are great splits but they were not as easy as I would have liked. I can't have it all my way I guess. There was a great energy this morning with everyone excited about next week.

    I am heading to the airport this morning around 11am and will grab lunch at the airport before we fly up to Montreal. My self and one of my team mates Bill are the first of our team to arrive with others arriving throughout the week. We are going to try to grab a team dinner next Thursday before people start heading home which again should be a lot of fun. It's hard to believe worlds start on sunday.
    Categories
    Swim Workouts
  12. Week 96 - Thursday

    by , July 31st, 2014 at 02:51 PM (After a long rest)
    I managed to juggle my customer meeting and getting to bed at a reasonable hour last night. I managed to just go and grab a drink with the customer(he had alcohol and I did not so I am not sure if mine qualifies as a drink). When I got home I ate dinner with the family and then packed for worlds. Its getting real. I then texted one of my team mates who was getting waxed last night; he is a hairy guy and it took over 2 hours. Worlds got even more real after this text conversation.

    I woke up throughout the night due to storms in Dallas but still had a good nights sleep.

    Tom had us down to do 2800scy today and I ended up cutting it back due to being stiff and slightly sore(dont know why). So todays workout was as follows:

    Warm up
    1000 swim with snorkel

    Main sets
    6x50 kick on 1:10
    4x100 swum as drill, build, easy free, build on 2mins
    300 swim easy with snorkel
    4x25 with cords

    Warm down
    100 easy

    Total 2200scy

    I was a little sore and stiff in my upper body today during the warmup but felt better as the workout went on. I actually felt pretty easy and fast on the 4x100s and without much effort was holding 1min pace which is pretty darn good for me when the 100's included 50 easy. The cord work at the end was fun and nothing beats doing a 25 scy in under 8 seconds!!!
    Categories
    Swim Workouts
  13. Week 96 - Wednesday

    by , July 30th, 2014 at 04:28 PM (After a long rest)
    I set an all time early to bed record last night by falling asleep on the couch at 6pm and being in bed at 6:30pm. I slept the entire night and felt much better this morning. Work is quite stressful at the moment and not what I really wanted before Worlds, but it is what it is at this point. I am suppossed to go to dinner with a customer tonight but have decided I will go for a soft drink and then bail(luckily two other guys I work with will be there to hold the fort).
    Todays workout was pretty straight forward and I backed off on the intensity as instructed by Tom on the kick set. The pool was still setup scy.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x50 finger tip drill/swim by 25 on 1min
    12x50 kick descend 1-4,5-8,9-12 on 1:15
    4x200 swim with snorkel on 3:15mins at 80% effort
    12x25 odds from a dive with 5 strokes, and evens easy from a push on 1min

    Warm down
    100 easy

    Total 2800scy

    I descended the kick as instructed but probably on dropped to 80% effort. The 200s I felt pretty good but just concentrated on long strokes and descended the set from 2:15 to 2:10 at about 80% effort. The dives I felt good and cruised with my 5 strokes.
    Categories
    Swim Workouts
  14. Week 96 - Tuesday

    by , July 29th, 2014 at 01:42 PM (After a long rest)
    I did not feel as good in the water today as yesterday. Not bad by any stretch but a little heavier in my legs. I dont think it helped that the pool was setup for scy either. I have not swum scy for quite a while(I recall one workout during our training week and I dont recall the last one prior to that). Today felt like 9 strokes and then I had to turn and after a while I felt dizzy. I had forgotten just how hard continually doing turns is. Its sort of funny really because when I first went back to LCM I found it hard too, so I am guessing they are both hard but in different ways.

    We dropped yardage again today but did a broken 200 and two broken 100s from a dive. I worked these as hard as I could and had speed but just not that extra pickup I was hoping for. I still have 5 days before the 800 so I have time. More rest this week and next week will be fun.

    Warm up
    500 free with snorkel

    Main sets
    10x50 on :35
    1x200 broken at 50,75,50,25 with 10 seconds after the 50s and 15 seconds after the 75
    150 easy
    6x50 finger tip drill on 1min
    2x100 broken at 25,50,25 with 5 seconds after the 25 and 10 seconds after the 50
    100 easy
    6x100 kick descend 1-3 and 4-6 with 3 and 6 no harder than 90% on 2mins

    Warm down
    100 easy

    Total 2650scy

    I was holding 30s on the transition set today. On the broken 200 I was 1:50, but went out a little quick on the first 50(25 to my feet). On the broken 100s I was 49s but felt a little heavy. Tom said to see how I felt on the 100s and to do 1,2,or 3 based on how I felt. On the second 100 in particular my legs felt heavy so I did not do a third broken 100. The kicks I went 1:30,1:25,1:18 or round 1 and 1:30,1:24,1:20 on round 2.
    Categories
    Swim Workouts
  15. Week 96 - Monday

    by , July 28th, 2014 at 08:33 AM (After a long rest)
    I slept heavy last night and despite waking twice I felt pretty good when I woke for practice. I got a text from my coach that he made it back forms TAGS at 1am and would not be on deck this morning. Instead he texted me the workout which was mainly easy aerobic sets.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 1min

    main sets
    6x100 kick on 2:20 descend 1-3,4-6
    4x200 descend 1-4 on 3mins
    8x50 drill swim by 25 on 1:10
    8x25 open,close,easy,fast on :45

    warm down
    100 double arm back

    Total 2800LCM

    The kick felt pretty strong and was going 1:45,1:40,1:35 on the descends. The first 2x200s I pulled(no paddles) and the last two I swam. I was 2:37,2:33,2:28,2:24 on these and felt ok(strong but not easy). The open,close and fast I upped the temp a little holding 15 on the fast and 16-17s on the open and close 25s. Less than one week to go now. I swim around 4:30pm next Sunday in the third fastest heat of the 800(based on entry times). This is late for me but by the looks of things this will be my latest swim. Can't wait.
    Categories
    Swim Workouts
  16. Week 95 - Sunday

    by , July 27th, 2014 at 08:43 PM (After a long rest)
    After getting back from Austin I arranged to meet two of my teammates at the pool and we swam an easy 1000. I hate being dry during the last two weeks of my taper nd I felt great in the pool. I was not even too stiff from the drive.

    400 with snorkel
    6x50 alternating catchup and finger tip drill on 1min
    2x50 build on 1:30
    200 perfect stroke

    Total 1000LCM

    On the build I felt great and went a very easy pair of 29s.
    Categories
    Swim Workouts
  17. Week 95 - Saturday

    by , July 26th, 2014 at 09:22 AM (After a long rest)
    I had another late night last night but yesterday was a good day. My daughter signed up for a 200IM time trial and she did great and her relay swam at night and she got to experience finals at a big meet. She swam great and really enjoyed the whole experience.

    This is morning came too quickly but I got up and got going and started to feel much better on the drive north from Austin to Cedar a Park to swim with Nitro one last time. I had my best practice this week! I don't want to read too much into today because my taper so far has been ups and downs but it was nice to have a strong workout a week out. My easy speed is starting to surface.

    Warm up
    4x150 with 10 secs between 150s, 2 swum with snorkel, 1 kick, 1 back
    200 pull

    Main sets
    8x75 kick alternating fast,easy,fast by 25 and easy,fast,easy with 15 secs rest
    8x50 swum as a broken 400 at 400 pace with 20-30 rest(we did them on 1:15)
    100 easy
    8x50 on 1min swum as 2x(3 finger tip drill, 1 back)

    Warm down
    400 free with snorkel

    Total 2800LCM

    The kick set I felt pretty strong. On the broken 400 I felt amazingly good and actually descended the entire 400. The coach Greg had a watch and I started out at 31.8 and consistently dropped .3 of a second per 50 while feeling really relaxed and strong. At number 6 I went under 30 and kept dropping finishing with a 29 flat with an add up of 4:08. Obviously you don't get 20-30 seconds rest in a 400 but it was nice to swim strong, easy and fast. My heart rate was 150 at the end which is also a great sign. The rest of the workout I swam easy and focused on long strokes.

    Tomorrow I am debating how to get water time. Austin before my daughter swims or Dallas after we get home. I like to stay wet the last two weeks of my taper but tomorrow maybe a challenge with my daughter swimming. I am sure it will all workout just fine.

    Tomorrow is 1 week to the 800. With such a range of distances in my program I always stress out about the 800 and the 50. My mid events are usually strong but the outliers are unpredictable. I am feeling good about where I am at right now however and unlike my previous taper I have had a lot of rest so far and still have a week to rest even more.

    ------

    just read this funny little piece on swimswam about tapering. In the case of us masters swimmers replace the word parent with spouse and it fits so well.

    http://swimswam.com/parents-survival-guide-dealing-taper/

    My wife chuckled at "the Hulk" in particular.

    Updated July 26th, 2014 at 10:01 AM by StewartACarroll

    Categories
    Swim Workouts
  18. Week 95 - Friday

    by , July 25th, 2014 at 10:56 AM (After a long rest)
    I had another late night and early morning last night and this morning. We watched TAGS finals last night and there were some truely amazing swims. 52. For a 14 year old on the 100 free(he is the same boy who won the 800 and then led off his 800 free relay in 1:54). Our team had some really good swims and is currently in 11th which is pretty awesome considering we are one of the newest programs at the meet.

    This is morning I was tired and I am still feeling some slight discomfort at slower speeds in my left arm/shoulder. It's nothing bad but feels like a slight tear or abrasion. Luckily I don't feel it at moderate or fast pace. I am guessing I have better mechanics at faster speed. I swam with Nitro yet again today and on the sets with tempo I felt good. I would definitely say I don't have much easy speed but I am ok with that right now. I think my shorter events at worlds are going to be just fine and my self doubt as usual is around the longer events. Have I rested enough or too much. Can I hold the pace I want for my goal times. Etc.Water Rat you are not alone, but as usual with a taper the doubts will fade as the meet gets going. Fingers crossed I will hit my taper perfectly and if I don't I will do as good as I possibly can do and it will be what it will be. How about that for some taper zen.

    Warm up
    300 free with snorkel
    200 kick
    300 pull with just bouy

    Main sets
    1x50 kick fast on 1min
    4x50 alternating back and free build on 1min
    1x50 kick fast on 1min
    2x100 free build with snorkel on 1:45
    2x(300 pull no paddles pace, 200 pull no paddles moderate, 100 at 400 pace)

    Warm down
    400 easy

    Total 3000LCM

    I felt good on the kick today and did pretty easy 44-45s. The 100s in the transition set Steve and I went 1:09s. On the main set we were holding good solid pace on the 300s and 200s I don't know the times because I had a hard time spotting the clock. I would guess we were holding 1:10ish. On the first fast pace 100 we went 1:04 and the second was 1:05-1:06 with both Steve and I deliberately easing up on the second one. The 100s felt pretty strong and with another week of rest I should be hitting my stride for a good week of swimming in Canadia(as I have been calling it; no disrespect intended. It started as a Freudian slip but has sort of stuck).
    Categories
    Uncategorized
  19. Week 95 - Thursday

    by , July 24th, 2014 at 12:54 PM (After a long rest)
    I had a hectic day yesterday including a two hour delay leaving Dallas on Southwest to Austin. I had meetings in San Antonio so rented a car and rushed down to San Antonio for the afternoon. My wife and daughter drove down later in the day and we met up for dinner in Austin.

    This is morning I swam with Nitro. It was a fun time swimming with and Mr Unruh and the gang at Nitro. This was a good taper workout with lots of rest and only a little bit of up tempo swimming.

    Warm up
    300 free with snorkel
    300 back
    200 kick
    100 swim

    Main sets
    2x(4x100 swum as
    #1 75 easy 25 fast
    #2 50 easy 50 fast
    #3 25 easy 75 fast
    #4 100 fast

    16x50 on 1:15
    swum as 4x(50 easy, 50 build, 50 easy, 50 fast) alternating rounds of free and back

    Warm down
    700 perfect stroke

    We treated the 100s more like build than fast and got down to 1:05 on the fast one. I swam these all with a snorkel and felt good. The 50s I was going 32-33 on the fast back and 27-28s on the fast free. It was hard seeing the clock today so I maybe off a second on some of these.
    Categories
    Swim Workouts
  20. Week 95 - Wednesday

    by , July 23rd, 2014 at 09:05 AM (After a long rest)
    I had to travel to Montgomery Alabama with work yesterday and it was a long day. I got to the house around 9pm and after eating and cooling off I did not get to bed until 10pm which is late for me. In fact I don't recall the last time I was still awake at 10pm. It's rare. Anyhow, I had a good nights sleep and felt much better this morning than yesterday morning. Fingers crossed I will have a good week. I am heading to Austin and San Antonio for work today and tomorrow and then to cheer my daughter and her teammates at TAGS on Friday through Sunday. I plan on swimming with Mr Unruh at Nitro but I am under strict orders from my coach on total meters to swim and the amount of intensity. Mr Unruh and I tend to enjoy racing each other and if we are not careful limbs could be floating in the pool at the end of practice; I can't wait.

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

    Main sets
    8x100 on 1:40 swum as 50 back, 50 free
    3x(200 build by 50 on 3 mins, 4x50 on 1min swum as 2x(12.5 fast, 12.5 easy))

    Warm down
    400 easy

    Total 3100LCM

    nothing really to document other than the build 200s where I descended and went 2:24,2:22,2:20. I was on average 4 seconds quicker on the second 100 than the first. I felt long and strong on these.
    Categories
    Swim Workouts
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