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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 11 - stiff as a board evening swim

    by , December 19th, 2012 at 09:39 PM (After a long rest)
    After my workout this morning and a 3 1/2 hr car ride I decided to swim the evening session of masters. I had an easy workout and felt so much better after stretching out and getting my heart rate up at the end with some 25 fly.

    Warm up
    400 free
    6x50 drill
    6x50 back on 50
    4x75 IM order on 1.15

    Main set
    12x100 free on 2 min( went a comfortable 1.03 on most of them) worked on push offs and sdk off wall.
    6x50 kick descend by 5s from 1min
    8x25 fly on 50 fast(held 13s)

    Warm down
    200 free/back

    Total 3200
    Categories
    Swim Workouts
  2. Week 11 - Visiting UT(Day2)

    by , December 19th, 2012 at 09:58 AM (After a long rest)
    Another awesome workout. A different kind of fun with my first 6k+ workout since being back. I am very sore and very tired, but once again so glad I was allowed to swim with these guys.

    Warm up
    6x150 100 free, 50 IM
    6x25 25 drill, 25 fast with 1 breath

    Main set
    4x(4x250 on 3mins, 4x75 IM order)

    Warm down
    300 easy

    Total 6550

    I may have missed a few lengths on set 3 and 4 but I kept going however I started to struggle after the second time through. I switched to paddles on number 3 and part of number 4 and made it but it was tough. Like yesterday the group is very inspiring and another step on my journey.
    Categories
    Swim Workouts
  3. Week 11 - Visiting UT(Day1)

    by , December 18th, 2012 at 11:07 AM (After a long rest)
    I had a great workout this morning. I am vsiting Austin with work and arranged to train with UT masters. The program at UT is incredible, really nice guys and gals, great coach and of course unbelievable facility. Of course I show up on a stroke day, so lots of non typical stuff for me, like an all out 100 breast. Overall I really enjoyed the workout and such an inspiring group.

    Warm up
    400(75 free, 25 fly)
    400(75 pull, 25 back)
    400(75 free, 25 breast)

    Main set
    10x50 25 fly, 25 back best average on 1min
    100 easy
    10x50 25 back, 25 breast best average on 1min
    100 easy
    10x50 25 breast, 25 free best average on 1min
    100 easy
    10x50 free best average on 1min
    100 easy

    Warm down
    300 easy

    Total 4050

    After the first 10x50 fly back, Whitney asked each of us(4 per lane) to pick a stroke, after each 100 easy the person whose stroke came up(IM order) went all out from the deck(except back of course). As the guest I went last on picking and was given free(which was great). All went to plan until just before the breast free set the breaststroker got out of the pool; so I ended up doing the breast 100 all out. When you see my breaststroke its obvious I am not a breast swimmer. I went about 1.18 which I was quite pleased with. I was given some really good advice by one of my lane mates about lacking a glide between my kick and pull. On the free 100 portion myself and Paul did 50 each and came in on 54. One of the younger guys went 48 from a push and was hardly breathing at the end(quite amazing).

    My right shoulder is a little tight right now which I think came from my breast, since it hurts in a different spot than usual, but overall I felt good today. After seeing the guys and girls of all ages at UT masters and the quality of the swimming I am really inspired to continue this journey. Its always great when you are in the pool with national and world champions. I am really looking forward to going tomorrow when they apparently will be increasing yardage!
    Categories
    Swim Workouts
  4. Week 11 - Distance

    by , December 17th, 2012 at 05:59 PM (After a long rest)
    I was sore at the beginning of the workout and even more sore at the end.

    Warm up
    400 Free
    6x50 Drill
    4x100 kick on 1.50

    Main set
    4x(200,150,100,50) free pull with paddles, 200 on 2.45, 150 on 1.45, 100 on 1.15, 50 on 35

    100 easy

    Main Set 2
    5x100, 50 drill 50 free on 1.40
    12x50(3 on 35, 2 on 45, 3 on 35, 2 on 40, 2 on 30). Hurt bad on the 2 on 30. I did 30,30

    Warm Down
    200 easy

    Total 4500

    Later today I am heading to Austin for work and have arranged to train with UT masters tomorrow and wednesday. I am really looking forward to a tuesday workout. I just hope my chest muscles stop hurting. I dont feel like my shoulders injured but the tris and pecks are really sore from a lot of hand paddle work.
    Categories
    Swim Workouts
  5. Saturday with my son

    by , December 16th, 2012 at 03:43 PM (After a long rest)
    My son is not a swimmer but he decided(much to my surprise and my joy) that he was going to come to the pool with me this afternoon. This was a public session as opposed to the masters workout. He played on the diving boards while I swam. I honestly think he was trying to make waves to see how I reacted which was fine by me. He had lots of fun and at the end of the day that's all that matters.

    Warm up
    400 free
    6x50 free drill
    5x100 kick on 1.50

    Main set
    10x100 free with paddles and pull bouy on 1.20. I held between 1.08 and 1.03. Not intentionally I picked up the pace when the guy I was sharing the lane with got out. Felt good.

    Warm down
    100 easy
    2x25 under water
    100 easy

    My chest felt like jelo midway through my warm down, I guess I went harder on the main pull set than I thought. My intent was to have a fairly leisurely workout which this obviously was.

    My son and I hung out for a while after the swim. We went in the hot tub and checked out the weight room, which he is anxious to use(he has one year fil he is technically old enough). We then went and grabbed a coffee together at starbucks and had a great time.
    Categories
    Swim Workouts
  6. Week 10 - Sprint

    by , December 14th, 2012 at 06:27 PM (After a long rest)
    I had a great workout today despite once again feeling pretty sluggish during the warm up. We sort of jumped into some quick stuff after a leisurely warmup. Loved the bungee chord work at the end. I always enjoyed this during taper and quality before NCAA and still enjoyed it. Its always great fun to do a 25 in under 8 seconds.

    Warm up
    400 free
    6x50 catchup
    6x100 free on 1.20, held 1.07

    Main Set
    4x100 IM's holding best average on 1.30, went 1.15, 1.14, 1.13, 1.11(fly still sucked)
    12x25 with flippers on 40 all out, and then treat water with arms crossed.
    10x50 free on 35, held 33's

    100 easy

    Sprints
    8x25's on bungey chords all out
    100 easy

    Total 3000 yds
    Categories
    Swim Workouts
  7. Week 10 - IM

    by , December 12th, 2012 at 07:51 PM (After a long rest)
    This one like last week was tough. When I swam in my former life fly was not my best or worst stroke. Right now I am struggling with going further than 50 fly straight. At the end of this workout the first 25 of my 200 IM was easy, but really struggled after the turn. Both straight breast and the breast on the IM felt strong. I can tell I am not an IM swimmer.

    Warm up
    400
    6x50
    8x100 kick with fins on 1.30

    Main set
    10x50 fly/free on 50
    5x100 back on 1.30
    2x200 breast on 3.30
    5x200 IM on 3.00

    Warm down
    100 easy

    Total 4000

    Updated December 14th, 2012 at 06:31 PM by StewartACarroll

    Categories
    Swim Workouts
  8. Week 10 - oh distance how I missed you

    by , December 10th, 2012 at 08:30 AM (After a long rest)
    This was my longest workout since I got back and I felt great today. Long and strong. Despite not being quick it felt good.

    Warm up
    400 free
    6x50 catchup

    Main Set
    4x500 pull with paddles negative split on 6 min
    2.55, 2.45 on first two, 2.50, 2.40 second two

    100 stretch easy
    10x50 kick on 55

    Second main set
    2x3x100 descend free
    1.08,1.05,1.02, 1.08,, 1.05, 1.03

    Warm down
    400 breathing, 3,5,7,9 by 25
    100 easy

    4400 total yards in 1.15mins
    Categories
    Swim Workouts
  9. Week 9 Sprint day

    by , December 7th, 2012 at 08:01 PM (After a long rest)
    After the warmup set i felt pretty good today. I guess that's what happens on a short yardage day.

    Warmup
    400 Free
    6x50 finger drag drill
    5x100 kick on 1.50
    10x50 free on 40

    Main Set
    2x3x100 on 2.00 increasing speed by 25, 85%,90%,95%,100%. With 100yd between sets easy. I held 1.01 each hundred and felt quite easy.

    Sprint set
    2x75 with flippers on 4.00 all out. I went 36,36
    2x25 with flippers on 1.00. I went 10,10

    Warm down
    200 free
    Categories
    Swim Workouts
  10. Week 9 - IM death

    by , December 5th, 2012 at 08:34 PM (After a long rest)
    So Wednesday's are IM workouts which by itself is no problem. Today however I was whooped, two main sets and I hurt in both.

    Warmup
    400 free
    6x50 catchup drill on 50
    5x100 kick on 1.50

    Main Set

    2 x 400IM straight on 6.30, 4x50 stroke drill on 1min, 200 IM on 3.00. Despite feeling bad I got quite a lot of rest on the 400s and 200s. I worked on back and breast drills on 50s.

    100 easy

    Second main set
    9x100 broken into sets of 3, 2x100 on 1.10 1x100 on 1.30, ranged from 1.05-1.10 and really hurt

    Warm down
    100 easy

    3900 total

    We discussed doing relays as well as individual events at Nationals. Just need to convince a few people and we will have men, woman and 2 mixed relays in Indy. Should be a bunch of fun!!!
    Categories
    Swim Workouts
  11. Week 9 - IM death

    by , December 5th, 2012 at 08:34 PM (After a long rest)
    So Wednesday's are IM workouts which by itself is no problem. Today however I was whooped, two main sets and I hurt in both.

    Warmup
    400 free
    6x50 catchup drill on 50
    5x100 kick on 1.50

    Main Set

    2 x 400IM straight on 6.30, 4x50 stroke drill on 1min, 200 IM on 3.00. Despite feeling bad I got quite a lot of rest on the 400s and 200s. I worked on back and breast drills on 50s.

    100 easy

    Second main set
    9x100 broken into sets of 3, 2x100 on 1.10 1x100 on 1.30, ranged from 1.05-1.10 and really hurt

    Warm down
    100 easy

    3900 total

    We discussed doing relays as well as individual events at Nationals. Just need to convince a few people and we will have men, woman and 2 mixed relays in Indy. Should be a bunch of fun!!!

    Updated December 14th, 2012 at 06:33 PM by StewartACarroll

    Categories
    Swim Workouts
  12. After 1040 weeks out Week 9 back in the pool

    by , December 3rd, 2012 at 10:09 PM (After a long rest)
    After 20 years out i am finally feeling the water again. I started out at 6'5", 223lbs, 24.9 BMI and at the start of week 9 I am at 196lbs, 18.8 BMI.

    I really enjoyed todays workout especially the main set.

    Warm up

    400 free
    6x50 catchup drill

    Main set
    5x400 base pace(1:10) starting on 6mins descending 20 seconds per 400 with pull bouy and handle paddles. Held 1.07 pace the whole way.

    2nd Main set
    3x200 kick with flippers on 2.45
    10x50 free on 35
    8x50 free best stroke on 1 min easy

    200 warm down

    Total: 4400 yds


    Lat's and chest hurt pretty bad at the end of practice and I must admit it feels great to hurt in the pool again!!!!
    Tags: workouts
    Categories
    Swim Workouts
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