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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 136 - Monday

    by , May 4th, 2015 at 09:02 PM (After a long rest)
    I had a terrific weekend in East Texas. For those who have not been to Texas the image of tumbleweed and 1960s movies is very much west Texas. Just east of Dallas all the way to the Louisiana border is east Texas and it's beautiful; tall pines, hardwoods, rolling hills, and some of the neatest old towns. My boss has a ranch between Athens and Palestine in the heart of East Texas. The ranch is about 300 acres with a 25acre pond that is fed by Bushy Creek. It's very secluded and the accommodation is setup as 4 houses; the bunk house, the guest house, my bosses house and the main house. Each house is luxurious and as my wife told me one time better than our house, and to think this is one of his get away houses. It's really awesome. I had asked my boss if I could take some of the guys down to fish and he not only said yes, he told us to spend the night which was great fun. As hard as I tried my wife and kids did not want to go so it was just 4 guys. We left after practice in Saturday arriving in east Texas around 3pm. By about 3:30 we started fishing and did not stop until 7:30. We cooked burgers and bratwursts on the grill and then headed back out to the pond and fished until midnight. I am not a big fisherman but two of the guys were and they came prepared with night lights. On Sunday we were up before dawn and fished from 5:45 until 3pm. Over the weekend we caught in excess of 100 fish made up of bass, crappy, and the biggest blue gills you will ever see. We had a blast and other than a little sun burn it was an issue free weekend and something I will most definitely do again.

    This morning I was physically tired but mentally recharged and looked forward to swimming. Today's workout was LCM and was an aerobic workout with a couple shorter fast 100s for good measure.

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

    main sets
    10x50 with snorkel on :40
    3x(500 alternating kick, free by 100, 300 pull descend by round, 100 fast free) 30 seconds between swims
    6x50 with fins catchup concentrating on high elbow on 1min

    warm down
    200 easy

    this was the longest workout I have done in a while and the taper is a distant memory from Nationals. I will be sore tomorrow.
    Categories
    Swim Workouts
  2. Week 135 - Saturday

    by , May 3rd, 2015 at 07:10 PM (After a long rest)
    I organized for 4 of us from swimming to spend the weekend at my bosses 300 acre ranch with 25 acre stocked lake. As such I made arrangements with one of my friends to pick him up before practice so we only needed to take one vehicle. I woke up 30 mins earlier than normal and was a little tired after the week of travel to New Orleans.

    Our workout out today was lightly attended with many of the nationals team taking some time off. The pool was setup LCM and I felt really good.

    Warm up
    500 free
    6x50 catchup on 1min

    main sets
    5x100 kick fast on 2mins
    12x100 at 400 race pace on 2mins

    warm down
    400 easy

    i decided to use my snorkel for the 100s at race pace. I find sometimes I can relax with the snorkel despite not being quite as quick. I wanted to hold 1:06s and managed to do this which I was happy with. I had one slow 100 which was number 7 but other than that I held my goal time. Tom told me I kept slipping to a 4 beat kick so tried focusing on this and doing a 6 beat kick. I was very pleased with how I felt and the level of effort required to hit the goal time today.

    i am still trying to decide my meet line up and at this point would like to do nationals and the SPMS lcm meet but have not spoken with my wife yet. I am also trying to do 2 kids meets this summer along with two other local luck meets.

    The fishing trip was great fun despite getting sun burned on my knees(I even applied and reapplied sun screen). We must have caught 100+ fish and some really nice sized fish. I hope we can do this again with more of the guys from our team. It was a lot of fun!
    Categories
    Swim Workouts
  3. Week 135 - Thursday

    by , May 1st, 2015 at 12:09 AM (After a long rest)
    I am in New Orleans with a business leadership group I belong to called Vistage and the group likes to eat late and stay up late. I had dinner at 8pm last night and did not get back to the hotel until 11pm. This morning came very fast and I had a long day although I did get to spend the afternoon at Jazz Fest which was great fun. Some seriously good bands. Despite the name the music choices were very broad ranging from gospel to country. I spent quite a lot of time in the Blues tent and heard some really awesome bands. Robert "Bilbo" Walker and the Jerry Brown Band in particular were really good.

    This evening I swam with the Elmwood sharks masters team. The workout was a little long for my liking and my left shoulder seemed to hurt tonight. Nothing major just a little pinch.

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

    main sets
    2x500 swim in 6min
    4x200 on 2:45 alternating IM and back
    5x100 free with snorkel on 1:10
    8x50 fast on :40

    warm down
    2x300 with :15 seconds rest

    i felt tired today; like my taper is wearing off or I hit it too hard the other day.
    Categories
    Swim Workouts
  4. Week 135 - Tuesday

    by , April 28th, 2015 at 10:17 PM (After a long rest)
    My wife banned me from swimming yesterday so I took the day off and even attended my daughters end of year music recital at school. I did get a little itchy at the end of the day to go and swim but I resisted the urge. Today I headed to New Orleans with work so was up early and was unable to swim this morning. This evening I swam with the Elmwood Sharks Masters team in an 8 lane 25 say outdoor pool. The pool was not bad other than I seemed to have turn challenges. I love the first few practices after a taper because I swim incredibly fast with next to no effort. I think to Forts comments on Natioanls this is also probably an indicator that I under rested and could probably taper this week and swim faster than I did at nationals. Perhaps I will do a couple taper meets this summer like I did last fall where I held my taper for two weeks.

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

    Main sets
    2x600 pull with paddles on 7 mins
    3x400 pull with paddles on 5mins
    3x200 back on 3mins negative split and descend 1-3

    Warm down
    400 easy

    I think I will go back and swim with the Sharks again tomorrow morning. The group was very friendly and made me feel very welcome.

    I am not sure if I will swim LCM nationals this summer but will swim at least one shaved and tapered meet. I am struggling to get motivated about Nationals in Ohio. Nothing against Ohio but it's not a local I really get excited about. I would prefer a beach location or a location with some tourististy things for my family. Geneva looks pretty but fairly remote. Anyhow that's a long way off at this point. I am going fishing at my bosses ranch this weekend with a few friends which should be a lot of fun. Pie has a 20acre lake that he stocks. I head down after practice and stay until Sunday afternoon.
    Categories
    Swim Workouts
  5. USMS Spring Nationals - Day 3

    by , April 27th, 2015 at 07:35 PM (After a long rest)
    We had our nationals team dinner on Saturday night at Brio Tuscan Grill which was near the pool and our team hotel. The restaurant had a large party room and we filled the room. The food was terrific however the speed of service was terrible, the air temperature could only be described as Antarctic and trying to pay was almost impossible taking over an hour. Despite these difficulties it was great fun hanging out with all my team mates.

    I managed to get an extra hour of sleep on Saturday night since my first event was not until after the women's 500 free and the 30 minute break. At dinner on Saturday one of my team mates asked if I would count for her which meant I missed out on a little extra sleep but I am so glad I said yes. She proceeded to swim a great 500 and ended up 8th which was really great fun to watch and see her reaction when she was done. Well worth missing out on the sleep. Sunday was my short day swimming the mixed medley relay, 50 back and 100 free. I was the lead off on the medley relay and went 25.9 which was a good time and beat my time on the men's medley relay by .4. Next up was the 50 back. I felt good going in and thought I could go 25.5. I had a terrible start and ended up coming up last but made up some ground before the turn and caught up and almost beat 2nd and 3rd(mike Ross went 23.7 for the win with his incredible underwaters). I went 28.8 which again I was happy with but know I could have gone much faster with a better start. I was very tired before my last event, the 100 free but I was determined to give it everything I had which I did going 49.02.

    Overall i REALLY enjoyed the meet. Honestly two to three weeks ago I did not think I was going to make the meet let alone win medals at the meet. The highlight of my meet was the free relay. I so wanted to win the 200 free and be in a stroke for stroke race with Patrick and Steve on the 500 but alas these were not meant to be this go around. It was great swimming with all my friends and especially our extended team mates from Pittsburgh.

    Today was was back to work with a bang and I am off to New Orleans with work tomorrow for the rest of the week.

    For or those who have been following the traumas of the Carrolls the past few months, my family could not come down to Nationals due to sickness. Also my sons recovery from his double concussion is still ongoing. On Friday we heard some news from the specialist he is seeing and they said they are still concerned about his balance and cognitive recovery and we are afraid there could be some permanent damage; he is still getting severe headaches. Today he went for another MRI and we are hoping to hear some good news based on seeing some positive changes since his last MRI shortly after the second concussion. I will be glad when we can put all this stuff behind us and focus on just normal everyday issues.

    Updated April 28th, 2015 at 09:59 PM by StewartACarroll

    Categories
    Masters Swim Meets / Events
  6. USMS Spring Nationals - Day 2

    by , April 25th, 2015 at 11:27 PM (After a long rest)
    I had a good night of sleep despite storms that came through last night, however when I woke up to my iPhone alarm I quickly realized the whole hotel was in complete darkness. I also found out that shaving with the light from my iPhone in the sink with cold water is not my best sport!

    One of my team mates drove me to chick fil a to grab some food and then we headed to the pool. I was a little sore this morning but felt good after a slightly longer than normal meet warm up(1500). I waited around about 30 minutes due to the delay in starting the meet and then put on my meet suit. I then got back in and swam about 400 with a couple of 50s at 500 pace before I went over to the pool for the 500. I felt nice and relaxed. Like yesterday's 200 we had a false start which added to the anticipation. I had a good start and felt good on the first 50 but as the field started to pickup pace I soon realized I was struggling to hit my groove. I tried relaxing and focusing on long strokes and at half way I was a long way back but seemed to hit a groove and at 300 was able to pick up the pace. I came back strong on the last 200 and finished 5th at 4:56 which was definitely not the time I was hoping for and honestly thought I would be racing against pwb and sunruh. Alas it was not meant to be. I negative split the race and seemed to hit my groove over the last 200 but like yesterday's 200 I just did not feel my normal self.

    Unlike previous meets i am just glad to be hear and I did not beat myself up and put it behind me. I had a nice break between the 500 and 200 back and did a nice long loose easy swim. I somehow felt like a different guy after the 500 and felt good and confident going up for my 200 back. The start time for the 200 back was about noon and the sun was right overhead. On the start I finally did not go deep but also did not go as far underwater. As I came up I was blinded by the sun and decided to move over to one side of the lane so I could at least use the lane line as a sighting guide. Off the first turn I was glad I did move close to the lane because the second length the sun seemed even worse. I swam close enough to the lane line the whole way so could feel it but not so close that I hit it or anything. My splits were great going 28 high, 30.x, 30.x, 30.x and ending up with 2:00.13 which is a masters best for me and I took second behind Michael Ross who just ate up everyone with his monster underwaters on the first 100.

    Last up for me today was the men's 200 free relay. I had a gap between the back and the relay which allowed me to grab some food and watch my team mates who all did awesome. We had a lot of swimmers in every event and I got some great photos for our team website. As the relays approached I did yet another warmup and felt pretty good. As our team assembled I went to put on my goggles and noticed that the clip on the back of the speedo vanquishers had snapped and had to do a quick knot to avoid any mishap. Luckily it was the clip and not the side which would have meant completely broken goggles with no time to get a replacement pair since my stuff was over in the indoor pool. It was crowded behind the blocks which made staying relaxed and loose difficult but we managed it. I was on lead off since the other guys had either swum the individual 50(Scott Heber and Mark Cox) or had led off a mixed relay yesterday(Scott Carpenter). Off the start my hands came apart but I quickly pulled them back together and did not loose too much. I no breathed the first 25 turned and double dolphin kicked and broke out well, however my right hand hit a wave and my first stroke was very short and deep. I still felt good and ended up coming in at 22.36 which is another masters best. I am pretty sure with a few minor changes I can go under 22 from a flat start 50 but I will leave that for another day. Scott a Carpenter was 2nd and went 22.4, Mark Cox 3rd with a very fast 21.9 and Scott Heber closed with an incredible 21.4. We had good take overs but Scott Heber's start in particular was unbelievably quick. We missed the National record by .4. Between Scott Carpenter almost missing the wall on his turn and my couple of mistakes I really think we could have been under the record. We won by some distance against a very fast Rice team. This was SO MUCH FUN! In fact all four of us were not even back to the indoor pool before we started talking about other meets to go for the record again.

    Tomorrow I get to sleep in and I close the meet with a mixed medley relay, the 100 free and the 50 back. Should be more fun tomorrow.
  7. USMS Spring Nationals - Day1

    by , April 24th, 2015 at 10:22 PM (After a long rest)
    I came down on Wednesday night with one of my team mates who was swimming the 1000. I did a meet warmup with my buddy in the competition pool which as others have commented is awesome. I then counted for my friend who swam great and placed 8th; this was his first ever masters medal so it was an awesome achievement for him.

    Today(second day of nationals) was my first day of competition and I had the 200 free, 100 back and the men's 45+ medley relay. We had quite a team turn out today with swimmers in every event. I met up with Water Rat, and pwb and sunruh. It's always great catching up with everyone. First up was the 200 free. I ended up 2nd which was great, but I had hoped to win. I was in the race until the final 50 and my splits were good but just did not have another gear like I have had in the recent past. My time of 1:48.2 was ok but I have swum faster and know I could have swum faster. I am not making any excuses and on the day Mr Unruh won fair and square. Next up I had the 100 back and ironically I was so focused on the 200 free and then watching team mates that I realized as I stood behind the block that I had not done any back starts or turns. I was very deep off the start and came up and took my first stroke still submerged. I have done this before and I need to work on not going so deep. That said I worked hard on my under waters off the turns and came away with the win going 55.62. When I finished I looked up and thought I saw 56 but once my goggles cleared I saw my time and was very happy. I know my physical fitness is good but was shocked at my splits going out in 27 and back in 28. I know my fitness is good but was thrilled with the consistent splits. Last up was the medley relay with me leading off back, Scott Heber(breast), Scott Carpenter(fly) and Mark Cox(free). I again went deep on the start and again came to almost a complete stop as I broke the surface. Despite this I worked it hard and ended up with a 26.2. Scott, Scott and Mark swam awesome and we won the 45+ age group. Like Worlds I really enjoyed the relays and had a lot of fun with the guys.

    Tomorrow I have the 500 free, 200 back and the free relay. Tomorrow is another day and again I will take everything in my stride.
    Categories
    Swim Workouts
  8. Week 134 - Wednesday

    by , April 22nd, 2015 at 09:15 AM (After a long rest)
    I slept ok last night but woke with a slight stitch. I guess I must have been swimming in my sleep again

    Today we did a meet warmup, some 25s from the block and some relay starts. We also got given our swag from speedo for nationals; polo shirt and shorts. It always amazes me how some people will always complain no matter what. I don't get how anyone can ever complain when you are given something. I get it if your paying, but when it's a gift in my opinion you should always be greatful. Our club team RACE is a USAS Silver team(trying hard to be gold) and has a sweet deal with Speedo that we fall under. Thank you Speedo.

    I felt good on the smooth swimming today but when I picked it up I felt fine but not the easy speed I was hoping for.

    400 free with snorkel
    6x50 catchup on 1min
    3x50 on :40
    4x25 from a dive
    4x25 relay starts
    4xback starts
    100 easy

    I shave down today which always makes me feel good. I am a little nervous ahead of nationals which is a good sign too. I am really looking forward to getting my first race under my belt. In college my favorite event was the 500 and I still really like it however I have grown to enjoy the 200 free during my masters journey.

    karl_s did an awesome analysis of my events for me back in week 102 of my blog:

    http://forums.usms.org/entry.php?34047-Week-102-Monday

    See his last comment. His analysis based on my usms and usas swims implied my 200 was actually one of my weaker events. I felt at the time that I had a lot more I could drop on the 200 and have worked on it since then and I am really looking forward to the 200 free on Friday. I am off work today and plan on using Karl's method to update my times relative to my new age group. I thought this would be a fun and perhaps energizing examination of my current times. Despite my run in with shingles I am very hopeful I will be able to drop some good times this week.

    Our coach, Tom, is finishing up relays and it's likely I will be swimming 4 relays this weekend, so 10 total races, which probably means I am going to be tired.

    ----------------------------

    That was much easier than I thought. I used excel and did a paste into the blog so formatting seems like black magic, but it sort of came over just fine. I could not figure out in excel how to tell a time cell to format to 100th of a second so all times are rounded to the nearest tenth.
    45-49
    Record
    Current Masters Time 45-49 Rating
    Free
    LCM
    50 00:24.3 00:25.1 96.77%
    100 00:53.9 00:56.5 95.42%
    200 01:57.9 02:04.6 94.58%
    400 04:09.2 04:28.1 92.96%
    800 08:52.0 09:15.4 95.79%
    SCY
    50 00:21.1 00:22.5 93.52%
    100 00:46.5 00:49.0 94.80%
    200 01:41.7 01:46.9 95.13%
    500 04:39.1 04:55.2 94.55%
    1000 09:43.9 10:17.4 94.58%
    1650 16:08.1 17:29.9 92.20%

    Updated April 22nd, 2015 at 09:52 AM by StewartACarroll

    Categories
    Swim Workouts
  9. Week 134 - Tuesday

    by , April 21st, 2015 at 04:44 PM (After a long rest)
    I went and watched my daughter practice yesterday and 2hrs on a bleacher was no fun. She swam awesome. One of the main sets was 10x300s and she started 3rd in her lane and by the end of the second 300 she was leading. She got faster and faster throughout the set. Cant wait to see her swim a 1500 this summer. If she swims her 800 and 1500 like she attacked the set yesterday she is going to be a monster. Her coach may have to give her some 300s before a long event just to get her going.

    I had a decent nights sleep but woke a little achy today.

    4x100 free on 1:30
    6x50 catchup on 1min
    8x50 kick on 1:15
    8x25 with Fins on :40 open,close,easy, fast
    200 easy back/free by 50

    Felt pretty achy throughout the swim today. Just kind of blah. Not bad but not great either. I am off for a short massage and then a nap and fingers crossed I will start to feel more energized tomorrow.
    Categories
    Swim Workouts
  10. Week 134 - Monday

    by , April 20th, 2015 at 09:07 AM (After a long rest)
    I had a restless night of sleep and went from hot to cold sporadically through the night. Despite this I felt good this morning and had a good feel for the water. It's a great feeling when you feel easy but fast in the water almost like you are swimming downhill. Today was one of those. We did a longish warmup and then did 2 broken swims from a dive. Despite liking lcm I wish the pool was set up scy but unfortunately the pool was LCM today

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

    main sets
    10x100 pull on 1:25
    100 easy
    200 from a dive broken at 50,100,50 with 10 seconds rest per break
    500 easy
    200 from a dive broken at 50,50,50,50 with 10 seconds rest per break

    warm down
    200 easy
    10 minute hot tub

    I held back some on the first 200 and went 2:08.4. On the second 200 I went for it and went faster than I swam at world's last summer going 2:03.3. It was good that Tom was calling out times because otherwise I would not have had a clue this morning due to every clock in the pool being off. I felt good on both 200s. Rest,rest,rest the remainder of the week now. I have been stiff across the shoulders and back recently so even took some ibuprofen after practice this morning for precautionary measures.
    Categories
    Swim Workouts
  11. Week 133 - Sunday

    by , April 19th, 2015 at 11:31 AM (After a long rest)
    We had a Nationals team dinner last night and had about 30 of us including kids meet for dinner at a local Italian restaurant. It was great fun and I am really looking forward to swimming with my team mates at nationals.

    We had storms that came through again last night and as the front came through we had high wind, hail and driving rain; pretty scary stuff. Despite this I slept well once again, waking a little stiff and sore. My wife said I twitched throughout the night and suspect I was racing the 500 in my sleep. I hope I won

    We typically take Sunday's off swimming but during my taper I like to stay in the water everyday. Today we had a group of us swim a meet warmup and then hung out in the hot tub for about 10minutes.

    Once again the pool was setup for LCM.

    400 free with snorkel
    6x50 catchup on 1min
    4x4x25 open, close, easy fast with fins on :40
    400 easy

    I am planning on shaving down on Wednesday before heading to the airport and plan on shaving my head which I like to do for big meets. The weather forecast for San Antonio is warm with storms so I plan on going out and getting a decent sun hat, which I forgot to do at worlds and regretted it. The challenge with shaving for an outdoor meet is that my head tends to burn if I don't go into it with some precautions. I plan on napping later today too. I may phone up to see if I can get a light massage tomorrow(nothing deep at this point).
    Categories
    Swim Workouts
  12. Week 133 - Saturday

    by , April 18th, 2015 at 11:51 AM (After a long rest)
    I had a solid night of sleep but when I woke up my wife was not in bed and I later found out we had bad thunderstorms which our dogs did not do so well with. My wife spent most of the night in the guest room trying to calm the dogs while letting me sleep. She is a trooper.

    The pool was setup LCM. Today we really hit our taper and the yardage was majorly down from earlier this week.

    500 free
    8x100 done as 50 back kick, 50 back on 2mins
    100 easy
    4x100 on 2:15 done at 400 race pace
    8x50 drill on 1min
    8x25 done as open, close, easy, fast on :40
    100 easy
    Hot tub for 15minutes

    I got a little sluggish on the kick and stroke set but not bad. On the race pace set I went 1:04,1:04,1:03,1:03 and felt great, especially the last two where I felt strong the whole way. Finally I am starting to feel good. The hot tub at the end felt great to stretch out in the hot water. Another week of rest and I believe I am going to be ready.

    Updated April 18th, 2015 at 05:19 PM by StewartACarroll

    Categories
    Swim Workouts
  13. Week 133 - Friday

    by , April 17th, 2015 at 12:39 PM (After a long rest)
    I had a good night of sleep but was sore across my shoulders when I woke up. Perhaps it was my subconscious swimming long course in my sleep; my wife said I was swimming all night

    Today was setup long course and we did some long slow swimming with some short burst swims and starts and relay starts at the end. Today was a good workout and I am starting to feel pretty good in the water. Tom did say he wanted to do some broken swims on Monday which I am not looking forward to and suspect I may have to play the masters card!!


    Warm up
    500 free with snorkel
    400 free with snorkel
    300 free with snorkel
    200 free with snorkel
    100 free with snorkel
    all on 1:40 base holding 1:15ish pace.

    Main sets
    8x100 kick on 2:10 with odds at best average pace and evens just make.
    200 easy
    6x50 on 1:30 done as 25 easy, 25 as drag strip 25. Odds with a turn, even to a hand finish
    100 easy
    4 starts from blocks to 25
    4 relay starts to 25

    Warm down
    100 easy

    I was holding 1:35-1:37 on the best average kick and about 2mins on the just make it. On the 50s I was cruising the first 25 and felt good then kicking horizontally in place(paddling back with arms while kicking) and a 25 blast. These felt awesome(tiring, but awesome). The first 4 starts I felt twisted but on the relay starts I felt better. Overall I am still in the achy phase of my taper but feeling better in the water and my feel at pace is getting there. One more week!
    Categories
    Swim Workouts
  14. Week 133 - Thursday

    by , April 16th, 2015 at 09:54 PM (After a long rest)
    I slept in again this morning and went for an shorter workout. I felt a little sluggish and heavy during the first part of the workout but loosened up and at the end felt half way decent.

    400 free with snorkel
    6x50 catchup on 1min
    4x4x25 done as open, close, easy, fast with fins on :40
    100 easy
    50 fast from a push
    250 easy alternating easy back and easy free by 25

    on the fast 25 with fins I saw :10s and I felt like I was on top of the water. It felt good. On the fast 50 I went a :24 low from a push and despite not feeling any easy speed I was very happy with the time. I am really looking forward to our team dinner on Saturday and then some rest and sleep early next week. Hard to believe my nationals starts next Friday.

    Friday: 200 free, 100 back and men's 45+ medley relay
    Saturday: 500 free, 200 back, and men's 45+ free relay
    Sunday: 100 free, 50 back
    Categories
    Swim Workouts
  15. Week 133 - Wednesday

    by , April 15th, 2015 at 01:35 PM (After a long rest)
    I had another solid night of sleep but woke up like I had been snoring(the drool is the give away sign). I know, gross, but that was my reality!

    I once again felt much better in the water and each day I seem to be getting my strength back and with the week off work next week I am thinking I may hit my taper perfectly for Nationals. That's not what I was thinking 3-4 weeks ago or even last week, but its funny how just a little rest with no drylands or weights can make a big difference. We are finally backing off on yardage but I am looking forward to some 2k workouts between now and next Friday.

    Warm up
    4x100 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x100 kick on 2mins
    50 easy
    8x50 on 1:15 swum at 200 race pace
    50 easy
    2x400 IM done as easy swimming with 1 min between IM's

    Warm down
    8x50 perfect stroke on 1min

    I cruised the 100s kick and held 1:25-1:28s. On the 50s I started out at 25 and then held 26s on the rest. These were pretty high tempo and by no means easy speed however I felt strong throughout. This was the first time I have felt strong on a race pace set for about a month.

    I think Tom threw in the 2x400 IM's because he wanted some aerobic work but knew I would swim these easy as opposed to a free set where I tend to be my own worst enemy. I did fly drill and then swam easy back, breast and free.
    Categories
    Swim Workouts
  16. Week 133 - Tuesday

    by , April 14th, 2015 at 06:30 PM (After a long rest)
    I had a massage last night and felt like mush when I was done. I was awesome.

    I slept well and since I have stopped my dry lands I had an extra 30 minutes of sleep today. I woke feeling good.

    Today I did an easy swim with a few get my heart rate up sets.

    4x100 free with snorkel on 1:30
    6x50 catchup on 1min
    16x25 on :40 open, close, easy, fast
    8x50 with fins done as 25 underwater on back fast, 25 back easy on 1min
    100 easy
    50 fast with fins
    100 easy

    I went :21 on the 50 with fins from a push and messed up the turn. I felt much better today and suspect with another week of rest I am going to be ready to swim fast at Nationals. A week ago I was feeling hideous and it's been like night and day.
    Categories
    Swim Workouts
  17. Week 133 - Monday

    by , April 13th, 2015 at 01:52 PM (After a long rest)
    I felt pretty rested when I woke this morning which is a good sign at this phase of the preparation for Nationals. Unfortunately this feeling did not transition into the pool. I think a lot of this is due to swimming LCM. I really like LCM but itís definitely more tiring than swimming scy and makes my back quite sore. Todayís workout was a lot of aerobic work with a couple of fast 200s thrown in for good measure and I was not feeling fast! We are swimming scy the next three days and I am looking forward to feeling better in the water.

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

    Main sets
    5x(300 pull on 4:30 descend 1-5, 100 kick fast on 2:10)
    2x200 on 5mins, broken at 50,100,50 on round1 and 50,50,50,50 on round2 with 5 seconds rest at 50 and 10 seconds at 100

    Warm down
    12x50 working DPS on 1min

    I descended from 3:40 to 3:30 on the 300s and held 1:45s on 100s kick. The times were great but was quite tired. I need to really back off on the yardage the rest of the week and focus on some quality scy swims.

    The broken 200s I went 2:15 and then 2:16. Weird how my first 200 was quicker than my second because despite not feeling fast I felt pretty strong on the second one. Since I was going off a visual time on the clock there can be a lot of variance between what I saw and what I swam.

    I jumped in the hot tub after the workout which helped with loosening up my shoulders and back which are both quite sore. I am going for a deep tissue massage tonight and hope I loosen up.
    Categories
    Swim Workouts
  18. Week 132 - Sunday

    by , April 12th, 2015 at 01:10 PM (After a long rest)
    Due to the water polo tournament at our pool yesterday we swam this morning. I again felt much better in the water. I like swimming lcm but not when I have a scy meet coming up in less than two weeks. LCM is much harder and the race pace 100s we do at the weekend are particularly hard LCM. Oh well, enough griping.

    Warm up
    400 free with snorkel

    Main sets
    8x50 with snorkel on :45
    8x100 free at 400 race pace on 2:15
    100 easy
    12x50 back kick with fins on :50
    12x50 swum as 25 back with start, 25 free on 1min

    Warm down
    100 easy

    I felt much better than last week in the 8x100s and held 1:05-1:06s throughout. The last 2 took a fair amount of effort but compared to last week I felt strong. Total yardage is dropping and we shoulld start feeling the taper this week. I went and sat in the hot tub at the end of practice for 5mins to stretch my arms and shoulders. It felt good.
    Categories
    Swim Workouts
  19. Week 132 - Saturday

    by , April 11th, 2015 at 12:07 PM (After a long rest)
    We had friends over for curry last night and I went to bed a little later than usual, however I had a great night of sleep and due to the pool being closed for a water polo tournament had a longer than usual sleep in this morning. It felt awesome! I think I turned a corner today and felt good for the first time in about a month. I went to yoga for an awesome stretch based workout and felt strong and relaxed. We worked on triceps, shoulders, chest and lower back. I felt great and had the best yoga class yet. I am now determined to get as much rest as possible between now and nationals and be back to my best before getting on the blocks for the 200. Unlike earlier this week where I felt weak and deflated I am feeling strong and confident. I will have a good swim tomorrow and start to build some momentum as our taper kicks in. I am off to watch Arsenal play football on the tv, will cut the grass, speak to my parents and then take a nap. What a great day I have in store.

    I hope oped everyone's luck And health is improving ahead of Nationals. I know it's been a tough time for several of us. Just remember, life is good!
    Categories
    Swim Workouts
  20. Week 132 - Friday

    by , April 10th, 2015 at 07:29 PM (After a long rest)
    I slept hard last night and could have done with even more sleep. That said I felt better in the pool than I have felt for a few weeks this morning. We once again swum long course and other than some 25s fast today was long and smooth aerobic swimming and it actually felt great.

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

    Main sets
    10x50 free with snorkel on :40 get your heart rate up aiming for 5 seconds rest
    16x25 open close easy fast on :40
    7x100 kick with fins on back on 1:30
    12x50 done as 25 no breathing fast, 25 easy free on 1min
    6x100 IM on 1:40

    Warm down
    200 easy

    When I just re read this it reads like a scy workout where as in reality it was lcm. I felt much stronger today. Fingers crossed I will continue to feel better and better as the taper kicks in towards the end of this week. There is a water polo meet at the pool all day tomorrow.
    Categories
    Swim Workouts
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