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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 199 - Friday

    by , July 22nd, 2016 at 03:06 PM (After a long rest)
    This morning my best swimming friend and training partner Bill Elizondo announced he and his family are moving to Fort Wayne Indiana. Bill and I are great friends and I will miss him and his family a lot. The great thing about swimming as it relates to friendships is we will get to see each other on a regular basis for Nationals, Worlds and travel meets.

    My elbow felt terrible during warmup but loosened up and to my great surprise I had a terrific practice. This was most certainly not our normal type of practice and despite the low yardage it hurt really bad. All out broken 200s with fins. I saw times on this set I have not seen since college! Now if I could only surgically attach my fins during races it would be like swimming in my early 20's again!

    Pool setup scy

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

    Main Sets
    4x200 free/back fins with 2 minutes between 200's as:
    #1 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #2 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #3 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #4 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back

    12x50 drill on 1min
    12x25 fly in honor of bill on :45

    Warm down
    200 easy

    I did not know where Tom was going when he said 500 kick. We don't do this type of set! When I heard the main set I thought he was kidding at first(apparently my daughter did this set LCM yesterday and was 2:14 on her 200 back(OMG)). I was 1:46 and 1:47 on the 200s back, and 1:40 and 1:38 on the free. This hurt really bad but it was also fun to swim this fast!

    The rest of the workout was pretty easy. The 12x25's fly in honor of Bill was sort of our guard of honor salute to our 200fly man!!
    Categories
    Swim Workouts
  2. Week 199 - Thursday

    by , July 22nd, 2016 at 02:54 PM (After a long rest)
    I was unable to swim on Wednesday due to a day trip to St Louis. My flight was at 6am and as such it was not possible to even do a dryland workout and make it to Love Field for the flight. The meeting went really well and we even finished early. As I went to get my boarding ticket it appeared that Southwests website was down; no big deal I would go to the desk. The desk traffic was a little heavier than I expected but when I got to the desk I was informed about the issue and was issued a paper boarding pss with the assurance they were working on the website issue. 5 hours later my flight boarded and we got back to Dallas around 11.15pm. At least I was home and could be in bed before midnight or so I thought. The plane sat on the runway for about an hour since they had no available gate. This is my biggest peeve with flying. Myy flight was in the air for 2 hours and during that time they cant figure which gate and/or how to move a freakin parked plane. Aggghhhh. By the time I got home it was after 1am. Unfortunately I was responsible for opening the pool so got about 3 hours sleep before dragging(and I mean dragging) my butt out of bed to open the pool. I ended up doing a swim only workout at a very leisurely pace.

    Pool setup LCM

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

    Main sets
    4x100 kick on 2mins
    2x(8x50 at 400 race pace on :50, 100 easy)

    All with paddles at moderate effort
    200 on 3:20
    150 on 2:10
    100 on 1:40
    50 on :50
    100 on 1:40
    150 on 2:10
    200 on 3:20

    Warm down
    100 easy

    Nothing to comment about my stellar performance on this one other than I was tired!
    Categories
    Swim Workouts
  3. Week 199 - Tuesday

    by , July 20th, 2016 at 06:57 AM (After a long rest)
    I am struggling with motivation at present. My elbow is feeling a little better but it still wakes me up at night and it is weak; everything is a painful slog. This is my first real injury since I have been back in the pool. I have had normal everyday aches and pains but nothing like this. It's quite depressing! I will get through it but it's not fun!

    i did my normal dryland workout this morning. My son joined me and helped get me through the ab exercises. That was fun! I then did a very easy warm up swim before spending time switching lane lines from scy to lcm before my age groupers practiced.

    15mins on stationary bike

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again.
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    swimming was scy
    400 free with snorkel
    6x50 catchup on 1min
    12x50 kick on 1min
    4x100 IM on 1:30
    200 easy

    Updated July 20th, 2016 at 07:05 AM by StewartACarroll

    Categories
    Swim Workouts
  4. Week 199 - Monday

    by , July 18th, 2016 at 07:40 PM (After a long rest)
    Pool setup LCM

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

    Main sets
    8x100 kick on 2mins IMO
    4x(300 DPS on 4mins, 200 Build on 2:40, 100 fast on 1:20)

    Warm down
    200 easy

    I hurt so bad today. My Elbows hurt and just had aches all over. I was slow and sluggish on the main sets and even the kick set seemed tough today.
    Categories
    Swim Workouts
  5. Week 198 - Saturday

    by , July 18th, 2016 at 07:38 PM (After a long rest)
    Our kids Champs meet was at our pool this weekend so we started at 6:30am instead of 7am. Rick Van Dyck swam with us today but due to our early start he missed the start of the 16x100s. Rick is a good friend and a great swimmer and it was fun swimming next to him on the 100s. My elbow was sore until I got going.

    Pool setup LCM

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

    Main sets
    8x25 on :35 as open, close, easy, fast
    16x100 on 2mins at 400 race pace
    8x50 perfect stroke on 1min

    Warm down
    200 easy

    I held 1:06/1:07 on the 100s with a 1:02(from a push) at the end.
    Categories
    Swim Workouts
  6. Week 198 - Friday

    by , July 18th, 2016 at 07:35 PM (After a long rest)
    I had a much better night of sleep last night.

    Pool setup LCM

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

    Main sets
    4x150 streamline kick on 2:30 with fins
    400 free on 5:40
    300 free with 4mins
    200 free on 2:30
    100 free on 1:10
    100 easy
    4x50 no breath 50s on 1:15
    8x50 drill/build on :50

    Warm down
    200 easy
    Categories
    Swim Workouts
  7. Week 198 - Thursday

    by , July 14th, 2016 at 09:04 PM (After a long rest)
    I ended up having a very long day yesterday with my return flight from DC not getting back to Dallas until almost midnight. I still decided to get up for a dryland workout and light swim. It took everything I could do to get up this morning min fact if I had not agreed to open the pool I would have skipped!

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I went up to the 12lb medicine ball today
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    swimming was LCM
    400 free with snorkel
    6x50 catchup on 1in
    300 easy

    Categories
    Swim Workouts
  8. Week 198 - Wednesday

    by , July 13th, 2016 at 07:29 PM (After a long rest)
    I had a not so good travel first upon arrival in Bethesda; I booked my hotel room for next Tuesday instead of yesterday. To compound my mistake I was traveling with a female colleague so no shacking up in her room and the hotel was overbooked. Luckily I got on hotels.com and found a room at an Even hotel in Rockville which turned out a great choice. The hotel was a health themed hotel and I was given a new water bottle at checkin and my room had weights, a yoga mat and stretch cords. Unfortunately I did not get to use these but it was a great idea and a great room. Honestly it could have nearly anything at the moment I realized I messed up the reservation. with all the drama I had a hard time turning the world off and relaxing which meant a late night followed by an early start(4am eastern when my body clock was still on central). I managed to find American University and after finding the pool and catching the coaches attention to let me in through the window I had a good and welcome workout. I did not even feel too bad. I am still not back to my normal aerobic capacity and my elbow still hurts.

    The pool was scy.

    Warm up
    200 swim
    100 kick
    100 pull

    Main sets
    2x(2x75 fly,back,breast on 1:15, 3x50 descend to fast effort on :50)
    6x75 pull on 1min
    6x25 odds fast stroke choice on :30, evens fast free on :30
    4x(2x100 free at 85% effort on 1:25, 2x100 free at 90% effort on 1:20, 2x50 kick on 1min easy, fast by 25, 50 easy on 1min)
    20x25 on :30 odds fly fast, evens free easy

    Warm down
    200 easy

    Nothing very special today as I was holding 1:03s on the 85% efforts and :59/1:00s on the 90% efforts 100s.

    I also had a message from my doctor saying that nothing showed up on my MRI. She wants me to continue PT and if the pain does not go away to get a cortisone shot. She said she thinks the numbness is swelling related. Unfortunately why is there swelling if there is nothing on the MRI?

    Updated July 13th, 2016 at 08:25 PM by StewartACarroll

    Categories
    Swim Workouts
  9. Week 198 - Tuesday

    by , July 12th, 2016 at 10:44 PM (After a long rest)
    My son and I went to the gym at 4am this morning. He was unable to sleep and when I got up he suggested we went early; so we did! Despite it being early it was great to spend time with him and he was surprisingly chatty. He even did some of the ab exercises with me this morning.


    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I went up to the 12lb medicine ball today
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    swimming was again scy
    400 free with snorkel
    6x50 catchup on :45
    20x50 free on :50 at 1000 pace to my feet
    200 easy
    6x100 IM on 1:30
    200 easy

    i was a consistent :29/:30 today on the race pace 50s. I think I need to shorten the interval but I know it hurts so much more off even a 5 second quicker interval.

    Today will be a long day. I am off to DC Until late tomorrow night. I am up in the Bethesda area but will likely swim at American University at 5am which will make for an equally long day tomorrow.
    Categories
    Swim Workouts
  10. Week 198 - Monday

    by , July 11th, 2016 at 08:54 PM (After a long rest)
    It's been a crazy few weeks. My elbows have been really giving me a lot of pain and the last week I went to Florida as a coach for my senior groups training camp. Despite a lot of discomfort I have been able to swim but my performance has been way off. I was supposed to have an MRI before I headed to Florida but it got rescheduled for today. I will hopefully hear back in the next two days. Unfortunately I have numbness in my forearm on the right side which is likely from the swelling. This is the first real injury I have had since I got back in and it's been no fun.

    The training camp was a lot of fun and went off with no issues or drama. We swam at the University of Miami which is a really nice outdoor pool. Our biggest challenge was getting the kids used to the water temperature. Our pool is a very cool 81 while the pool in Miami was a very warm 85. We also did very well with sunscreen and had no burnt kids or coaches. I trained at the Gulliver Academy which was an awesome prep school 50m pool.

    This morning was a tough morning back in the pool but it was great to be back home. The pool was setup scy.

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

    main sets
    6x100 kick on 1:45
    9x300 descend 1-3,4-6,7-9 on 3:30
    8x50 on :50 as 25 kick with snorkel, 25 overkick

    warm down
    200 easy

    i was holding 3:17-3:18 and descended to 3:12s. I felt out of shape and my elbows were very sore at the end of practice. I also decided that I am not going to summer nationals and will also be skipping the one day I had originally thought I would swim at our zone meet. I put together our meet order for our summer meet in rockwall on 3rd and 4th September and will be getting it sanctioned and posted on the usms event calendar early next week.
    Categories
    Swim Workouts
  11. Week 196 - Monday

    by , June 27th, 2016 at 09:58 PM (After a long rest)
    I slept well last night but my elbow is still hurting and the numbness in my forearm is still there. I see the doctor on Wednesday. I continue to ice frequently.

    Pool was setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    8x100 kick with fins on 1:30
    4x(300 free on 3:45, 200 on 2:30, 100 on 1:15)
    8x50 free drill on 1min

    warm down
    200 easy
    Categories
    Swim Workouts
  12. Week 195 - Saturday

    by , June 27th, 2016 at 09:55 PM (After a long rest)
    I am starting to get really worried about my elbow with some numbness in my right forearm. This morning was very painful and the pain really did not go away the whole workout. I iced as instructed by my doctor but it's just not getting any better.

    Pool was setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    8x100s on 1:30 descend 1-4,5-6
    4x(2x100 fast on 2mins, 50 easy on 1min)
    8x50 free drill on 1min
    8x50 kick on 1min

    warm down
    200 easy
    Categories
    Swim Workouts
  13. Week 195 - Friday

    by , June 24th, 2016 at 05:46 PM (After a long rest)
    I did not get back from Minneapolis until late last night and by the time I turned work off it was gone midnight which left me with about 4 hrs. of sleep before my alarm went off for practice. To say I was dragging this morning was an understatement.

    My son also came to the pool with me for the third day in a row.

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

    Main Sets
    6x(100 kick on 1:45, 2x25 afap on :30)
    4x200 free with snorkel on 2:40 descend 1-4
    12x50 on the power tower with 50lbs on 1min

    Warm down
    200 easy

    I was very sluggish and achy on the first main set but finally got going on the 200s. On the 100s kick I was holding 1:25's and on the 25s I was going :12/:13s. On the 200s I started out at 2:04 and descended going 2:02, 2:01, 2:00. On the power tower I was coming in at 25 on :18/:19s.

    Tomorrow is going to be a little crazy with practice from 7-8 followed by coaching my senior group from 8-10 and then swimming in a meet in Frisco which is about 40 miles from Rockwall which starts at 11am. I plan on getting to the meet as soon as possible and warming up in the shirt 25scy pool while the meet is going on. I am entered in both the 200 and the 50 free. Should be fun especially after a workout earlier in the morning.
    Categories
    Swim Workouts
  14. Week 195 - Thursday

    by , June 23rd, 2016 at 06:05 PM (After a long rest)
    I had a day trip to Minneapolis today and up until late last night thought I would be unable to workout. I realized my flight did not leave dfw until 8am and this afforded me time to lift, drive home and shower with enough time to get to the airport. To say this morning was a rush is an understatement but it worked. My son joined me at the gym and getting him motivated at 4:15 was part of the challenge. Still, I applaud him for going even if it was reluctantly.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    I felt pretty decent on the abs today. We also face timed one of our training group who was traveling which was geeky fun!
    Categories
    Swim Workouts
  15. Week 195 - Wednesday

    by , June 22nd, 2016 at 09:10 PM (After a long rest)
    My wife is painting my daughters bedroom this week and as a result her bed is in the hallway. The past couple of nights she has decided to start the night in her bed but to finish it in ours. This morning I woke up with my daughters head wedged squarely between my shoulder blades; I was sore as a result. I slept really solid which was good since I did not know she had come down but when I woke up I felt like she had been there a week.

    Today the the pool was setup scy. I am sick of swimming scy already and hope we go back to lcm soon. The pool should be switched each night but the water polo team don't seem to be holdi up to the agreement in place with the aquatic Director.

    I seem to to be the only one in training group who prefers real course to short course.

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

    main sets
    8x100 build by 25 free with snorkel on 1:30 descend 1-4 and 5-8
    16x50 on :50 at 200 race pace
    200 easy
    12x75 kick on 1:15 descend 1-3,4-6,7-9,10-12

    warm down
    200 easy

    i was swimming great on the build and descending 100s set and descended from 1:04-1:00 and 1:04-:59. I then had a great set of 50s holding :26/:27s on the faster interval. The kick set I descended from 1:05 to 1min which was also a good set for me. My swimming was all good today but my elbow still hurts and is taking the shine off my outlook.
    Categories
    Swim Workouts
  16. Week 195 - Tuesday

    by , June 21st, 2016 at 09:38 PM (After a long rest)
    Work has been rough yesterday and today but I had a decent night of sleep. I woke up tired but got going pretty quick and was looking forward to my workout this morning.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :50
    20x50 with snorkel at 1000 race pace to my feet on :50
    300 easy

    i had to cut my swim workout short today so the pool could be flipped. I was able to hold :29/:30s on the 50s and finished with a :27 to my hand.

    I am swimming my first LCM meet on Saturday in frisco. I signed up for the 200 and 50 free. I would have liked to have swum more events but my daughter has a meet and I need to be back in rockwall to be dad.
    Categories
    Swim Workouts
  17. Week 195 - Monday

    by , June 21st, 2016 at 09:33 PM (After a long rest)
    My daughter swam at the Bill Nixon invite, a 4 day AA level meet in Mansfield which is about 50 miles from our house and about a 90 minute drive in traffic. We ended up staying in a hotel so that we did not have to go back and forth. I was on deck being dad and also coaching the seniors. Across the board we had an awesome meet with one of my swimmers get an Olympic Trials cut in the 4IM. I also had 4 kids get Junior Nationals times and another 10 or so Futures cuts. We had an awesome meet across the board. My daughter swam 7 events and did 7 best times including another 13 second drop in the 200 back(she is 12 and just missed the sectionals time). Air quality in the pool got bad as the meet went on and she had a tough finals session and final day at the meet but I think she could get the sectionals time this season.

    As as a result of being on deck and away from rockwall I was unable to swim so had a few days off. Despite sleeping ok on Sunday night this morning came too early and I felt the time out of the pool. Luckily the pool was setup scy so I sort of got off easy.

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

    Main sets
    9x300 free on 3:30 descend 1-3,4-6,7-9
    6x125 kick on 2:15

    Warm down
    200 easy

    I took forever to get loose and despite the time off over the weekend my elbow hurt like heck until I got warm. On the 300s I descend from 3:15-3:05. By the end I felt pretty good. On the 125s I was coming in on 1:50s
    Categories
    Swim Workouts
  18. Week 194 - Thursday

    by , June 21st, 2016 at 09:24 PM (After a long rest)
    This is a catchup blog entry from last week.

    My Elbow was still hurting so I kept the swim portion short.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :50
    5x200 easy free with :15 rest
    Categories
    Swim Workouts
  19. Week 194 - Wednesday

    by , June 15th, 2016 at 09:20 PM (After a long rest)
    I had a good night of sleep but my elbow hurt this morning. I think I slept on it in a weird position because it ached in a slightly different place. I have a Dr appointment tonight and I hope I walk out like last time feeling much better.

    The pool was setup scy.

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

    main sets
    5x100 IM on 1:40
    16x50 free at 200 race pace on :55
    200 easy
    12x75 kick descend 1-3,4-6,7-9,10-12 on 1:15
    16x25 odds underwater, evens no breath free/fly on :40

    warm down
    200 easy

    We had a lot of our younger masters swimmers around me this morning and somehow I always swim well when they are racing me. I descended from 1:10 to 1:06 on the 100 IMs. i held :26s on the race pace 50s but felt flat and slow despite the good times. I have been quite consistent on this set for a while but have been all over the place from a feel perspective. I was holding 1:05-1min on the kick.
    Categories
    Swim Workouts
  20. Week 194 - Tuesday

    by , June 14th, 2016 at 09:36 PM (After a long rest)
    I had a great night of sleep and woke before my alarm went off this morning. Today was an early dryland and swim double. My son got up and joined me at the gym.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :55
    20x50 on :50 at 1000 pace to my feet
    300 easy

    one of my training partners was traveling to Tulsa today and was staying in a small hotel. He really wanted to do today's workout so a group of face timed him as we did our core workout. It was kind of crazy but fun and we got a few looks from folks working out, outside our training group.

    I felt surprisingly good in the pool today and even had some easy speed. I started out at :30 but dropped to :29s around #8 and then around #16 went :28s and finally finished with a :27.
    Categories
    Swim Workouts
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