Woke up before the alarm was scheduled to go off this morning. I was pretty tired, but got up and headed to the pool 5 mins earlier than usual. The senior racer group coach was already at the pool so I got in few minutes earlier than normal. I had a great workout and felt strong throughout.Warm up400 free with snorkel8x50 drill alternating catchup and finger tip drag drill on 50Main set8x200 pull descend 1-4, 5-8 on 2.30100 easy8x100 kick with fins on 1.308x50 alternating drill, build on 1 min10x50 on 45 holding 33 paceWarm down200 easyTotal 4400 metersToday was one of those days where everything felt good and strong. I went 2.15,2.13,2.11,2.09, 2.16,2.13,2.11,2.08 on the descending 200 pulls and felt strong. In fact on the last 200 I ran into some traffic and think I could have gone quicker. The 100 kicks we were told to do them on 1.40 but I felt good so dropped the time on these, and held about 1.10 pace with fins. The build 50s I was around 33-34, and the final 50s I held consistent 33s.
Updated May 20th, 2013 at 10:02 PM by StewartACarroll
Today was a solo swim. I tried convincing my kids to join me, but my son had a birthday party he was attending(these are becoming rare for him and he still really enjoys them) and my daughter just did not want to swim today(she is already swimming 5 days a week at 9 years of age, but is really enjoying it). I decided I,was going to do a pyramid swim today and thought the pool would be setup short course but to my pleasant surprise it was setup long course. I modified the pyramid slightly only going upto 400s but held a pretty quick pace and felt pretty good throughout. I really need to get my yardage backup and this will no doubt hurt, but longer term this will be good. I am going to,sit down with my coach in the next two weeks and work on next years goals and put a plan in place. Despite short course Nationals only just finishing I am ready to get going on the next set of goals. This morning I even caught myself thinking about doing long course nationals in August. My wife will kill me and I know I promised I would back off over the summer, and long term it will be better to reenergize and focus on a longer term goal, but it's tempting. Warm up 400 free with snorkel 6x50 alternating catchup and finger drag drill on 45 Main set All done with paddles and buoy 100 on 1.20 200 on 2.40 300 on 4mins 400 on 5.20 400 on 5.20 300 on 4mins 200 on 2.40 100 on 1.20 10x50 kick on 1min 10x50 catchup with 6 beat kick on 50 Warm down 300 easy swum 50 back, 50 free Total 4000meters I felt pretty good on the pull set and held 1.08 pace the whole way. I felt quite sore after the second 400 but kept my stroke long and concentrated on quick turns. I noticed in all my swims in Indy my turns were ok, but very slow. I know at 6.5 feet it's hard to tuck into a tight ball but I need to get over quicker. As i write this entry I am tired but I guess that's what happens when you taper all the way to no yardage and then build it back up again. I want to build a good base this summer and fall as a platform for next year.
I had a good practice today. We worked as a group on drills which was fun. We were given a drill that really helped with my catch. I dont know what its called, but you basically swim with your hands in the catch position out front, and then use each arm from the catch position. The weird part is that your hands are almost acting like a break since you start with the hand bent. 400 free with snorkel 6x50 finger drag drill on 45 8x50 shark fin drill 8x50 kick with hands in the catch position 8x50 catch drill(as described above) 6x100 25 catch drill, 75 perfect stroke with 10 seconds rest 3x200 kick with fins on 3 mins 2x(4x25 swum 12.5 fast 12.5 easy, 12.5 easy 12.5 fast, 25 easy, 25 fast, 2x50 on 40) 200 easy Total 3700
I had a good nights sleep last night and woke up for the first time since Friday not congested. I had the goo d after affects of my taper at the beginning of practice but by the end I was poooped. This was a long 75 minute workout. Warmup 400 free with snorkel 6x50 alternating catchup and finger drag drill on 45 6x100 IM descend 1-3, 4-6 on 1.20 Main set 4x500 free on 6mins, #1 breath every 5, #2 over kick, #3 4 SDKs off walls, #4 DPS 6x200 on 2.50 2x(IM, free, back/free by 50) Total 4500 I felt tired by the end of this one. Found out after practice my team is hosting a long course meet on 6th July in Rockwall, Tx. The meet details will be posted in the next couple of days. I can't wait. we have an awesome facility and we need to host some more meets. Now all I have to do is motivate my own team to sign up.
Updated May 15th, 2013 at 08:38 AM by StewartACarroll
I arrived home around 10.30pm last night and grabbed a quick sandwhich and went to bed. My plan today was to do an easy hour stretch type swim. The alarm went off hard at 4.30am and I dragged myself to the pool. I am glad I made the effort because I felt much better after the swim. The pool was setup long course, which was hard since I have been concentrating on short course yards for the last few months(with the odd LCM thrown in for good measure). It was great seeing everyone this morning and most of my team had watched the live streaming video of both Nikki and my races. I think my team mates were as excited about the meet as I was. I just wish We had more attending. Oh well there is always next year. 1000 swim with snorkel 6x150 kick with fins with 15 seconds rest between 150s 12x50 reducing stroke count per 50 on 1min 6x50 swum 25 fast, 25 easy 200 easy Total 3000 meters. I plan on taking this week pretty easy before getting back into the groove next week. As I have blogged before I spanning on doing 4 or 5 workouts a week through the summer and then working on my next goals and a program for the next year. I am looking forward to spending time with my kids in the evenings.
Forgot the coach said to show up 30 minutes later than usual so woke up to my normal alarm. Last night was not the best night of sleep I have had, I was thinking too much about Indy and Nationals. Today's swim was very straight forward with very little pace stuff and mainly floating along yardage. 400 swim with snorkel 6x50 drill 6x50 kick on 1 min 4x150 alternating free and IM 6x50 pace holding no fast than 30 on 45 3x100 easy drill/swim 100 easy Total 2300
I had a long day at work today and got to the pool late. I felt ok during the warmup but got better as the workout went on. 1x800 swim with snorkel 5x200 alternate swim and pull no paddles, on 3 mins 4x50 fast on 2mins 3x100 back easy on 1.40 500 swim over kick with snorkel Total 2800 I went around 2.12 on the 200s and felt strong but relaxed. On the 50s I felt good and built each 50, my times were good, 26,25,25,24. I may surprise myself in the 100 and the 50 this week.
Updated May 7th, 2013 at 10:49 PM by StewartACarroll
Today I woke up early and felt pretty good. This feeling continued into the pool and I am finally starting to feel good. Warmup 400 free with snorkel 6x50 catchup on 45 8x50 kick on 1 minute Main set 6x100 descend 1-3, 4-6 on 1.40 2x500 with 30 seconds rest, breating every 5 on first and overkicking on the second 6x25 on 45 with fast breakouts Warmdown 100 easy Total 3050 I went 1.05, 1.01, 58, 1.03, 59, 56 on the descending 100s and felt like I had a lot left in the tank.
I showed up again at the pool ahead of the second day of the B/C meet and ended up doing my meet warmup. This week will be fun since yardage falls away at the beginning of the week and then it's race time starting on Thursday. 400 free 8x50 alternating catchup and finger drag drill on 45 4x100 fast 3 strokes off each wall 50 easy 4x50 fast 12.5 on each 50 150 easy Total 1600 I felt sluggish on the first 400 but by the end of the warmup felt pretty good. Hopefully a sign of things to come this week.
Today there was an age group B/C meet at the pool so I got in as the pool was being setup. I was joined by Scott, Nicky and Sid. Nicky and I are going to Nationals and Scott and Sid are starting training for next year(both age up). Today was an easy swim, but once again I felt out of sorts. I hope I will start to feel more energetic soon. I plan on having a very easy and lazy weekend and plan on sleeping a lot between naps. Workout 400 free with snorkel 6x50 drill alternating catchup and finger drag drill on 45 6x100 kick on 2 mins 3x200 pull on 2.45 6x100 drill with snorkel on 1.30 12x50 swum as 25 underwater, 25 DPS with fins on 50 4x50 swum 25 fast 25 easy with strong turns with fins 500 easy Total 3800 I received a good luck card from my swim team in England yesterday, which was so nice and it's nice to know I have such great support. Thanks Woking Swimming Club.
I felt pretty crappy this morning. Just no umphh. Warmup 400 free with snorkel 6x50 alternating catchup and finger drag drill on 45 6x100 kick with fins on 1.40 easy Main set 3x500 #1 pull, #2 swim breathing every 5, #3 6beat kick on 6mins 2x(2x50 with fins AFAP on 35, 2x25 underwater with fins, 2x50 back AFAP) 100 easy Warm down 6x100 on 1.25 DPS Total 4000 500's I held between 5.30 and 5.40. It did not hurt but again no feel for the water and just no go. The fast 50s were ok and I went 23,24 on the free on both sets and 27,28 on the backstroke 50s. My back felt pretty good.
I got to the pool late tonight and had to rush to get a decent swim in. The weather in Dallas dropped from a very pleasant 80+F to 40+F overnight. This time of the year can be so unpredictable! To make matters worse it rained and despite needing the rain it makes the commute crazy. Anyhow I did not stress out and grabbed a quick dinner and headed to the pool. At the pool a lot of people(many I did not even know) seemed to know I had nationals next week and there were a lot of well wishers. On one had it was a little concerning that I did not know these people, but they new me(I guess the old man who swims quite quickly in the pool makes me stand out in the public lanes) and on the other hand it was quite flattering. Warm up 6x200 alternating free and IM on 2.45 Main set 3x(2x100 on 1.20 80% effort, 200 kick on 3.30) 4x(4x25 underwater, 2x50 on 35 holding 30, 2x75 back on 1.10) Warm down 200 easy Total 4000 My second tighter competition suit arrived today. The Speedo Fastskin3 size SR4 was tight, but will be great next week. I am quite shaggy hair wise and need a hair cut. I am really looking forward to next week to get my hair clipped and shave down for some fast racing.
Today I felt sluggish. Taper blues as my coach called it set in. My times were ok but I just felt slow. After practice we discussed the last week of my taper and what he was looking for from me. I felt pretty pumped up after the discussion and can't wait for next week. Warm up 1000 swim with snorkel Main set 3x500 on 6 mins, #1 6 beat kicking, #2 pull with paddles breathing every 5, #3 even splits at 85-90% effort 100 easy 6x100 kick with fins on 1.20 12x100 descending 100s by 25 on 1.25 holding 1.03-1.05 pace Warm down 200 swim with snorkel perfect stroke Total 4600yds I went pretty easy on the first and second 500s and went about 5.30 pace. The last one I had trouble hitting my turns right and ended up too close on quite a few which definately slowed me down. I went 5.14 and felt pretty bad. Not tired bad just no umphh. I felt much better on the 12x100s and built to about 85% and held 1.03s on all of them. Despite the feeling of no umphh the taper is coming along nicely and I will be ready to race next week. I tried my race suit on yesterday and it's a little loose(i can still wear it but it went on way too easy) so I ordered yet another competition suit. This time I made sure I went with a tight suit and ordered a speedo fastskin3 size 28(sr4). I believe my Nike Hydra will be fine to race in and in some ways it's nice to have two suits since I have two races on Saturday and Sunday and wearing a dry suit can't hurt. I suspect those going to Indy are like me and getting excited!
Updated May 1st, 2013 at 09:25 AM by StewartACarroll
I felt ok tonight. I was in a rush because my daughter had a school program tonight. I got about an hour sim in and felt like I was rushing. Warm up 20x50 on 50 alternating 50 free, 50 back and 50 fly 8x100 kick best average on 2mins Main set 2x(3x50 on 35, 3x50 on 30) 8x25 free DPS on 30 3x300 back with fins on 3.45, 12.5 underwater off turns 2x200 descending by 50 on 3mins Warm down 100 easy Total 4000
I am done with doubles before Nationals, and yardage is going to drop pretty significantly this week(last week i did just over 35K). This morning i felt pretty strong and all my aches from the crash on friday had gone. Warm up 400 free with snorkel 6x50 catchup on 1 min 12x50 kick on 1min Main sets 6x200 on 3 mins pull descend 1-3 and 4-6 no more than 80% effort 8x50 swum 25 drill, 25 swim on 50 10x50 pace free on 1min holding 31s Warm down 100 easy Total 3500 LCM The 200's I went 2.20, 2.15, 2.11 and 2.21, 2.16, 2.10. I felt strong. The 50s pace I held 31s throughout and then went 30 on the last 50. Overall I am pleased with how the taper is going. I am planning on having dinner with the family tonight for the first time in a while on a monday night. Despite it being a school night we may even make tonight a board game night!
This was swum without my coach who was doing a lifeguard training session. I was given instruction to go about 4000-4500 with 80% effort with long good stroke. I felt ok it he water but still feeling the after affects of my head on collision with my team mate yesterday. Relative to others on here I know this sounds very trivial buti woke this morni feeling like I was out of alignment and had been hit by a Mac truck. I felt better once I was in the water but a couple hours late as I write this I am stiff and sore again. Warm up 1000 swim with snorkel Main set 5x400 pull on 6 mins building to #3 and easing off again. 10x50 on 45 with fins Then I moved to the 25yd warmup pool and did 10x50 alternating finger drag and catchup drill by 50 on 45 Warm down 200 swum back free by 25 Total 3500LCM 700 scy I went 4.55, 4.49,4.39,4.51,4.55 on the 400lcm and felt pretty good. Long and strong with minimal effort.
Today's work out was a low yardage, high intensity, long course meters workout. During one of the fast sets there was some miscommunication in the lane and I almost had my arm taken off by one of the other swimmers. I have a nice bruise and was left with a Charlie horse for about 10mins. I am glad it happened now and not the week of nationals. There is no permanent damage and despite a lovely purple bruise on my left bicep all is well. Warm up 400 with snorkel 6x50 catchup 12x50 kick on 55 with fins Main set 2x(200 swim on 3 DPS, 2x50 fast on 2mins) 200 easy 4x100 from block on 3mins fast(this is where I had my accident on #1) 200 easy 50 from the bloc Warm down 400 easy Total 3150 My accident happened on the turn on the first 100 of the 4x100 set and I ended up one arm swimming the second 50 of the 100. The rest of the 100s I went 1.04(still feeling the affects of the crash), 1.02 and 1.01. The 50 I went 27. All these were good for me swimming long course.
Despite my taper being a long slow reduction I am feeling the reduction in yardage already and I feel pretty good in the water. Today's workout was low intensity medium distance and I felt good. 16x75 on 1.05 swum, kick,drill,swim with snorkel 8x100 kick on 2mins holding 1.25 3x500 pull with paddles on 5.30 10x50 back on 45 3x(2x125 swum as 25 fly, 100 free on 1.45, 4x50 swum 25 back 25 breast on 55) 2x200 kick on 4mins Total 5450 I held the 1.25 kick pace pretty easily and went 5.20,5.15,5.15 on the 500 pulls at moderate intensity(I felt strong on these and had to resist the urge to go for it). The pool was being switched for long course as I left so tomorrow will be fun! ----------- I was curious how my yardage had dropped over the last couple of weeks and despite the week not being done yet I am forecasting i will do about 35k. So over the last 4 weeks my yardage has been approx, 60k, 40k, 37k, 35k. I also went from 5 days of weights and swim bench to dropping down to 3 then 2 and now no weights or bench. The 60k was my training camp week, but the drop explains why I am feeling much better and I suspect I will feel even better next week. I know I am on a long taper(3weeks) but this worked in the past and my yardage is still pretty high in general. I am looking forward to some broken swims next week and then a real drop in yardage the week of Nationals. I am starting to get excited at the prospect of swimming fast again.
Updated April 25th, 2013 at 10:15 PM by StewartACarroll
I was very tired(sleepy) tonight. I had a long day at work combined with tiredness from the quality work this week. I did not have high expectations for this evening but I actually felt ok in the water. I did not have my normal sluggishness in the warmup and felt strong on the main set. Warm up 1000 swim with a snorkel Main set 8x200 on 3 mins descend 1-4 pull, and 5-6 swim no more than 90% effort 1000 swim with six beat kick 1000 breathing every 5 100 easy Total 4700 I went 2.10,2.07,2.03,2.00 on the pull set and 2.11,2.07,2.03,2.00 on the swim set. This was my last double practice day before nationals so my yardage should drop off from here out!
I felt tired this morning. We did less yardage and more quality today. Warmup 400 free with snorkel 6x50 catchup on 45 10x50 kick on 50 Main set 3x(2x100 IM on 1.30 easy, 2x200 free on 2.40, holding 1.05 pace) 100 easy 10x50 with fins on 30 Warm down 500 easy Total 4000 I went 2.05s on the 200, except number 5 where I went 2.07. The 50s with fins always kill me. I would sooner swim a straight 500 holding the same pace than this 50 set. Somehow turning and going with fins on this pace kills me. We got our Nationals shorts and shirts this morning from our team so I am feeling like Nationals is really just around the corner. I am getting excited!
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