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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 152 - Saturday

    by , August 29th, 2015 at 08:38 PM (After a long rest)
    Yesterday was a very long day. I coached again from 5:45-7pm and then had a coaches meeting which went till about 9pm and by the time I ate and went to bed it was gone 10pm. My poor wife offered to pickup my son who was doing his first football match on the band. They were supposed to be home at 10:30pm which is already late for us, but for an unknown reason they did not get back to Rockwall until 12:30am. My poor wife and son did not get to sleep until 1am. My wife was pretty fired up this morning and sent and email to the band director asking what happened.

    This morning I woke and felt good again. Unbeknown to me my wife had put vinegar in the hot water kettle to de scale it. I thought she had filled it up for me so I just heated the water and went into auto pilot and made my coffee(which I only have before practice on Saturdays). Needless to say vinegar and coffee don't mix and luckily I did not swallow but if I was not awake already I sure was after a mouthful of vinegar coffee

    After fixing the the problem and eating I headed to the pool. We had a large group this morning and we did our 16x100 race pace set.

    Warm up
    600 free with snorkel
    10x50 drill/build on 1min

    Main sets
    16x100 on 2min at 500 race pace

    Warm down
    400 free

    On the drill/build I felt really smooth and held :31s. On the 16x100s I started out quite comfortable going :57s. After #8 I started to work harder and dropped to :56 highs. I held :56s until #12. On #13 I slipped to a :58 and should have stopped since my goal time is :57 but tried on #14 to pick it up but again went :58. Tom told me to stop and skip on #15 and then go for it again on the last one. On 16 one of my team mates in the lane next to me had fins on and really went for it and we got into a race and we both went :54. Unlike my team mate I did not have fins and somehow I did not even hurt like I had in the previous ones. I guess the adrenalin associated with racing had overcome the pain from the prior 100s. I was a little miffed that I fell off the pace but when I look back to last year I am further along at this time of the year.
    Categories
    Swim Workouts
  2. Week 152 - Friday

    by , August 29th, 2015 at 08:22 PM (After a long rest)
    I am playing catchup due to a very hectic week. I felt pretty good on Friday and had a good practice.

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

    Main sets
    5x100 kick on 1:45
    4x(2x25 scull doggie paddle, 2x25 full doggie paddle, 2x25 no breath free) all on :30
    12x25 underwater with fins on :35
    2x(1x25 free on :35, 2x25 free on :30, 3x25 free on :25, 4x25 free on :20, 5x25 free on :15)
    100 easy
    12x50 done as 25 DPS, 25 breath once on :50

    Warm down
    200 easy
    Categories
    Swim Workouts
  3. Week 152 - Thursday

    by , August 27th, 2015 at 01:38 PM (After a long rest)
    I worked on more of my online courses for my coaching certification last night. Nothing hard but time consuming. I have my first practice tonight as coach; I cant wait.

    I slept well last night and felt good this morning when I woke up.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    I tried mixing up the abs a little bit more today so on each exercise I did a slight variant. For example on the crunches I did cycle kick with my legs as I moved from side to side. I am going to add some medicine balls next Tuesday.

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    8x25 open,close, easy, fast on 1min with fins
    200 easy

    Todays swim was shorter than I had hoped but I just ran out of time today.
    Categories
    Swim Workouts
  4. Week 152 - Wednesday

    by , August 26th, 2015 at 07:45 PM (After a long rest)
    I headed to Austin after Monday mornings practice and had planned on two meetings in Austin before driving to San Antonio for a full day of meetings yesterday. I hoped to join Alamo Masters at Northside but discovered that nearly all school district pools including Northside and the Josh Davis Nat were closed. I could not make any of the open pools work with my meeting schedule so yesterday I had to miss a workout. I got home late last night due to weather delays on in bound flights to Austin which had a knock on affect on delaying my flight. Whenever possible, I try to fly Southwest and yesterday was my first Southwest disappointment; I paid extra to get on an earlier flight than my original flight only to discover that the flight was delayed and my original flight actually left before the delayed flight. I was pretty upset!

    This morning came too fast but I slept well. The pool was setup scy and I did what felt like a lot of fast swimming.

    Warm up
    400 free with a snorkel
    6x50 catchup by :45

    main sets
    10x50 kick on :50
    100 easy
    16x50 on 1min at 200 race pace
    100 easy
    4x(2x25 dumb dolphin drill on :40, 2x50 fast butterfly on 1min)
    700 pull on High tempo per 100 than normal

    warm down
    200 easy

    I held 39/40 on the kick. The race pace I held 26s. I felt good. On the fly I was going 29/30s. The pull I was holding 1:05 pace.

    Updated August 26th, 2015 at 10:04 PM by StewartACarroll

    Categories
    Swim Workouts
  5. Week 152 - Monday

    by , August 24th, 2015 at 09:27 AM (After a long rest)
    I had a restless night of sleep but woke ok. I suspect I will be tired later today. I kept thinking I had forgotten something for my upcoming trip to Austin/San Antonio. I never could figure what if anything I had forgotten.

    The pool was setup scy. I found today really tough but worked the main sets hard.

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

    Main sets
    8x200 IM on 3mins descend 1-4
    100 easy
    4x(4x50 kick on 1min, 200 free with paddles on 2:30)

    Warm down
    200 easy

    my descends were pretty pathetic but my times were good. I dropped from 2:23-2:19 on both rounds. I felt ok but was a little short of breath on this set. This was a whooping! These were great times for me though. On the kick and 200 free set I held 40s on the kick and the went 1:58,1:57,1:56 and 1:54. These are stellar times for me; I just wish I felt better. These really hurt! Despite feeling short of breath today my times were awesome and I am pleased with how I did today.

    Now ow I am off to Austin/San Antonio for a whirlwind business trip! I am going to try to swim at Northside tomorrow.
    Categories
    Swim Workouts
  6. Week 151 - Saturday

    by , August 22nd, 2015 at 12:56 PM (After a long rest)
    I was really tired last night and went to bed early. I slept really well and woke up feeling good this morning. I was anticipating our 16x100s set and honestly had a little dread in the back of my mind as I headed to the pool. Luckily for me Tom said we would not be doing the 16x100s set today. He said we worked our tails off yesterday and he wanted to ease us back in; I could help but think, I wished he had applied this earlier in the week when we did our 16x50s set.

    Warm up
    400 free with snorkel on 6mins
    300 catchup on 4:30
    200 IM drill on 3mins
    100 free on 1:30

    Main sets
    6x(100 kick with fins straight into 2x25 underwater with 15 seconds rest at 25 and 30 seconds rest between rounds)
    4x50 DPS reducing by 1 each 25 on 1min
    4x(100 IM fast on 1:30, 2x50 drill swim in IM order on 1min)
    100 easy
    50 from a drive afap

    Warm down
    200 easy

    Despite not doing the 16x100s today this was not an easy workout. I kicked on my back on the set with fins and went for it on the first 100 and went :52 and then tried to hold this time throughout the 100s kick portion. On the last 2 rounds I slipped to :53s. On the underwater I was able to go halfway down the pool on the first 25 and then managed to go underwater on the second 25. on the DPS I was able to drop from 11 strokes to 7 strokes over the set. I was trying to work both my stroke, kick and underwaters as I dropped my stroke count. On the IM sets I went 1:05,1:05,1:04,1:03 and felt tired but strong. I feel like my fly and breast have improved this long course season. I will likely swim some more IMs in some masters meets this scm season. On the 50'from a dive I had a slow and crooked dive but felt fast and Tom called out 23 based on his send off and the clock on the wall. I was pleased with this.
    Categories
    Swim Workouts
  7. Week 151 - Friday

    by , August 21st, 2015 at 08:59 PM (After a long rest)
    Islet great last night but woke a little stiff and sore. It's always tough getting back into training and this week has been no exception. Once again we are setup for scy.

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

    Main sets
    4x(100 IM on 1:20, 100 kick on 1:40, 50 under water on 1:30)
    100 easy
    4x(4x25 on 40, round 1 easy DPS, round 2 overkick, round 3 underwater off walls to 15m line, round 4 afap no breathers)
    100 easy
    8x(partner up with swimmer 1 going 100 fast, while swimmer 2 does vertical dolphin kick with heads out of the water, at the end of the 100 switch)

    Warm down
    200 easy

    I felt pretty stiff on the warm up but did loosen up and caught fire on the IM set going 1:07, 1:05, 1:03, 1:01 on the IMs and held 1:20 on the kick. I breathed 1-2 per length on the 50 and used it as active recovery. I felt good! The 25s I was coming in over 15s until the last round where I went 12s. On the partner set my partner is pretty quick and he started out around 58-59s and we were alternating pretty well but he slipped a little after the first two and to stick to the leaving on the top I had to gradually drop my times as he slowed down. I ended up dropping to :57s and then on the last 2 went :56s. Unlike the 16x100 set we do where we get rest this was especially tough due to the no rest. Time get getting in our case if we hung on the wall for more than a second or two after we finished. This was tough!
    Categories
    Swim Workouts
  8. Week 151 - Thursday

    by , August 20th, 2015 at 08:40 AM (After a long rest)
    I had another good night of sleep and woke before the alarm went off.

    We upped the number of rounds of abs today and suspect we will do the same next week.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    3x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    4x100 with paddles on 1:30
    8x25 open,close, easy, fast on 1min with fins
    200 easy

    I felt like jello when I dove in today. The abs were hard and I still felt Tuesday on the first round today. Its amazing how a really good long taper brings your fitness level down. It takes so long to build up fitness but so little time to loose it. Hopefully a couple of weeks and I will be back to normal.

    I finally made an appointment to see an orthopedic doctor earlier this week but could not get in until the middle of September. The particular doctor I choose came recommended and as it turns out is the orthopedic doctor for the Dallas Cowboys. One of my team mates worked with him on a shoulder issue and he said he is awesome; very thorough. My right knee still hurts but not as bad as it was going into the taper. If I want to get the swelling up it will take one leg workout. Don't know if I should deliberately enclave it by doing what hurts or just let it be what it is with no pain. I suspect the later makes most sense! I always worry when I go to see a doctor they will not see the problem.
    Categories
    Swim Workouts
  9. Week 151 - Wednesday

    by , August 19th, 2015 at 09:05 PM (After a long rest)
    I had another good night of sleep and headed to the pool hoping for another LCM workout but alas it looks like we are done with Long course for the year. Tom did say there was talk about switching it at weekends but I have heard that before and it did not happen. Oh well, it is what it is!

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

    Main sets
    4x200 kick on 3:15
    100 easy
    16x50 on 1min at 200 race pace
    100 easy
    12x25 with fins underwater on :40

    Warm down
    8x50 delay breath drill

    I felt pretty whacked after the kick set but did great holding 2:43-2:45. I was not anticipating 16x50s and mentally decided to swim them as 4 rounds of 4 increasing my effort as I went through the set. I started out with a :25 which shocked me. I then proceeded to hold :26s until the last 50 where I went :25 again. I did not feel that great at the end but that's the best I have done on this set. Very happy!

    I am taking my USAS coaching certificate tomorrow and have been working on the online portion the last couple of nights. I am really looking forward to getting my certs and I spoke to my wife about coaching one of the kids groups this season. I have a lot of upcoming travel but tom said he would appreciate the help so I am going to try coaching the kids in one of the groups as my schedule permits. I have about a month of travel already planned so I will be hit and miss to start with but will try to plan my travel around the coaching. I hope it works and as long as the kids are ok with me helping out I think it will be great fun. Watch this space!
    Categories
    Swim Workouts
  10. Week 151 - Tuesday

    by , August 19th, 2015 at 08:50 PM (After a long rest)
    Back to dry lands this morning. My taper will be a distant memory by the end of this week.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    2x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    4x50 open,close, easy, fast on 1min with fins
    200 easy

    I felt good in the water today!

    Updated August 20th, 2015 at 08:41 AM by StewartACarroll

    Categories
    Swim Workouts
  11. Week 151 - Monday

    by , August 17th, 2015 at 09:55 PM (After a long rest)
    After the after meet party my wife and I went to watch the movie "the man from Uncle". It was a pretty easy movie to watch and was good(not great). I was pretty beat after the meet and was not really in the movie mood and when the lights went down I struggled to keep my eyes open. The movie was entertaining enough I did not sleep but I was struggling in a few spots. I slept well last night but woke quite sore. The no warm down after the meet probably contributed. This morning the pool was setup LCM. I suspect our long course days are numbered unfortunately.

    Today i I had a meeting at work at 7:30 and had to get out a little early.

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

    Main sets
    8x200 pull on 3mins descend 1-4,5-8
    10x50 drill working on breathing after the catch on 1min
    2x100 kick

    warm down
    100 easy

    I felt good on the pull set and descended from 2:20 to 2:12 and felt long and tapered. Oh how I love the feel when you come off a big meet and are rested and shaved. It's so unfortunate that this feeling does not last. The drill was interesting; Tom said he wanted us to work on a slightly later breath after the catch. I have never noticed a pause in my stroke but he said he saw one today. The kick should have been 6 rounds but I ran out of time. I made it downtown for my meeting by the smallest of margins,mouth I did make it.

    Tonight i started my USAS coaching certification and worked on the online course. It was a lot of common sense stuff so far but it was good to hear. I need to finish this tomorrow since the water portion is on Thursday.

    I am am back to crazy abs in the morning but will build back into it so hopefully I won't be too sore tomorrow.
    Categories
    Swim Workouts
  12. RAM Summer Long Course Meet - Day 2

    by , August 16th, 2015 at 05:20 PM (After a long rest)
    After the meet yesterday we went for a team lunch I had arranged at a local Italian restaurant with a few of our out of town visitors. It was a lot of fun! After lunch I had a nice relaxing afternoon and evening with my wife and went to bed pretty early. I woke up a little later than I had hoped this morning and seemed to be running 15minutes late all the way upto the meet, however it all worked out just fine. I was a little sore this morning but nothing bad. I usually feel a little stiffness on a multi day meet and today was no better or worse than usual.

    Once again I did my normal meet warmup and felt good in the pool.

    400 free
    8x50 catchup on 1min
    4x50 open,close, easy,fast
    2x50 at 400 pace
    200 easy

    First up today was the 400 free and my goal was to beat my good friend Mr Unruh's #1 time of 4:28.91. I felt strong the whole way and other than a bad turn at 250 felt great. I finished really strong and was happy with my 4:28.05. looking at my splits, my 2nd 100 was too slow but my second 200 was great. I credit a lot of my consistency to the race pace work we have been doing and will definitely continue to work on this. I may add one more aerobic workout this fall on either Tuesday or Thursday morning but I will speak with Tom.

    Next up up was supposed to be the 100 breast but at the last minute I decided to skip it. My legs, and my right one in particular was very sore and stiff and I took the extra time to stretch ahead of the 50 fly. The challenge when you have a meet with low numbers(we had 85 swimmers) the meet goes really fast.

    The 50 fly is another off event for me and my real reason for entering this one was to push one of my team mates in the lane next to me, Scott Carpenter. we had a great race and he got me on the finish, going 28.5 vs my 28.6. I had a lot of fun on this one despite my time being a few tenths slower than I went a couple months ago.

    Last up up we had the 400 free relay and once again I was the anchor. Step Stone did the 200 back in a new best time the event before the relay so we were able to delay the relay start 5 minutes but it was always going to be a tough record. we needed our first two swimmers to be out in 58.5 and 1:04.0 but unfortunately they were both off. Our young ringer had a great swim but there was too much left for me to do to get the record but my 54.9 split was the best I have done as a master and I felt awesome the whole way. It was disappointing to not get close to the record but it was still a lot of fun and our team did awesome.

    I really enjoyed our meet and my team mates had a great time. One of our team held a short after meet party which was a nice conclusion to a great weekend. I am already looking forward to doing the meet again next year.

    Updated August 17th, 2015 at 02:22 PM by StewartACarroll

    Categories
    Masters Swim Meets / Events
  13. RAM Summer Long Course Meet - Day 1

    by , August 15th, 2015 at 04:26 PM (After a long rest)
    I had another good night of sleep and my chest infection is a distant memory. I think my day off on Thursday was a big help. I woke feeling pretty good. I reshaved last night, so pretty much got up, ate, and headed to the pool.

    I helped Tom print and post heat sheets and generally helped with the pool and meet setup. I did my normal meet warmup:

    400 free
    8x50 drill
    4x50 open, close, easy, fast
    200 easy
    4 dives

    On my program today was the 50 free, 50 breast and the anchor leg of the 800 mixed free relay. I was hopeful of going under 25 on the 50m free today and was also confident I could swim faster then my time at the Frisco meet on the 50 breast. The real goal however, was to beat the National Record on the Mixed 160-199 800 Free Relay.

    First up up was the 50 free and I went 25.39 which is a good time but not as fast as I had hoped. I somehow got into breathing like it was a 100 instead of a 50 and took 4 breaths including one inside the final 10 meters. I had a good start and felt smooth but my tempo is so not a 50 swimmer. If only I could get my tempo up a little I would have a great 50. This was slightly faster than I went in the individual 50 at worlds last summer so I can't be upset. However, this feels like a race where I made so many basic mistakes and any one would have got me my goal time. This one is so frustrating. Oh well!!

    I made the decision earlier this year to swim some off events this long course season and the 50 breast was most certainly one of these. I felt really good the whole way and never died but somehow I just spin on breaststroke. I went 34.40 which is a pretty decent time and likely will be a top 10 time. Tomorrow I do the 100 breast and think I will have a good one based on how good I felt on the 50 breast.

    Last up was the big relay. We have been planning this one for quite a while and I was confident we would beat the National Record and we did. The record was 8:54.37 and is a suite era record, and our team went 8:50.2 which is a great time and a new National Record!!!

    Yesterday I had false started 50% of the time in practice so decided to play it very safe. Despite a very safe takeover I had a good swim and my split was 2:04.x my wife said I was 2:03 but maybe she got it wrong. Either way I am pretty stoked and this is my first National Record. We have another shot tomorrow with the 400m free record although it will be much harder.

    I am off for a long nap and an easy evening. Tomorrow I have the 400 free, 100 breast and 50 fly before doing the anchor leg on the 400m free relay. Should be a lot of fun again!

    Updated August 15th, 2015 at 04:44 PM by StewartACarroll

    Categories
    Masters Swim Meets / Events
  14. Week 150 - Friday

    by , August 14th, 2015 at 12:34 PM (After a long rest)
    I had another good night of sleep last night and finally seem to have kicked the chest crud. Today we did a meet warm up ahead of this weekends meet in Rockwall. Greg Streppel who is in from Canada swam with us this morning. Greg is a really nice guy and it was fun talking with him.

    400 free with snorkel
    6x50 catchup on 1min
    6x50 build on 1min
    4x50 open, close, easy, fast
    200 easy
    4 relay starts

    I felt ok in the water today which is good, but I false started 2 of the relay hand offs which is a real concern. I wish I was leading off but alas one of my team mates wants a split so I will anchor. I will make sure I do a safe start!!!

    I did breakfast with everyone after practice this morning which was fun.
    Categories
    Swim Workouts
  15. Week 150 - Thursday

    by , August 13th, 2015 at 01:15 PM (After a long rest)
    I did not feel so great yesterday and was fortunate that my calendar was almost empty and with some creative rescheduling decided to take the day off work. It turned out to be a great decision since after sleeping for an hour or so I woke up feeling much better. My chest congestion just does not want to go away but after the sleep I woke up feeling much better and the tickly cough I had developed also disappeared. I also made an extra effort yesterday to drink LOTS of fluid and by yesterday afternoon was feeling a lot better. Last night I went to bed at 6:30pm and had a great night of sleep; the most solid and best I have had in a long time. According to my wife I beat the kids and her by 3 hours.

    Unlike the rest of the week the pool was still setup LCM with all lane lines still in place. Today I dropped my distance again with mainly aerobic easy swimming with the exception being a few open, close, easy, fast 50s.

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

    Main sets
    4x100 free on 1:30
    100 easy
    4x50 on 1min with fins, done as open, close, easy, fast
    100 easy

    Warm down
    200 double arm backstroke
    Categories
    Swim Workouts
  16. Week 150 - Wednesday

    by , August 12th, 2015 at 08:49 AM (After a long rest)
    I slept better last night and woke uncontested for the first time in the last two weeks. This thing literally started two weeks ago today while in Orlando. That feels like a long time for a cold.

    When i got to the pool once again the lane lines were removed and we spent at least 15 minutes untangling and pulling lane lines. Once everything was set I proceeded with a 2500m taper workout.

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

    Main sets
    6x100 free with just paddles on 1:30 smooth
    10x50 back kick on 1min
    4x50 on 1min done at 200 race pace

    Warm down
    500 easy

    I felt quite heavy during the warmup today but was fine on the pace 50s holding 30/31s.

    I was worried about the number of entries for our meet this weekend but we had a great last week of entires and the unofficial number is 85 swimmers. We have a guy in my age group coming in from Canada and others coming in from Arkansas, and Oklahoma. It's going to be fun with my team putting up lots of relays. I just booked a restaurant for a team lunch after Saturday's session which will be fun too.

    Updated August 12th, 2015 at 11:23 AM by StewartACarroll

    Categories
    Swim Workouts
  17. Week 150 - Tuesday

    by , August 11th, 2015 at 08:21 PM (After a long rest)
    I did not have a particularly good night of sleep last night. It was hot and I could not stop tossing and turning. When I got to the pool this morning all the lane lines were bunched up in one corner and we had to setup enough lanes for our group to swim in. The pool is shut except for masters workouts and there is a crew working on cleaning the pool. I guess the crew must have forgotten to setup the pool again.

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

    Main sets
    4x(4x50 IM order on 1min, 100 kick on 2mins)
    4x(4x50 on 1min done as open, close, easy, fast)

    Warm down
    200 easy

    Nothing very fast today but generally I feel good in the pool.
    Categories
    Swim Workouts
  18. Week 150 - Monday

    by , August 10th, 2015 at 08:50 AM (After a long rest)
    I have a meet next weekend so I was back at it this morning. My wife picked me up from DFW airport and I was home eating dinner with my wife and kids by about 7:30pm last night. I headed to bed soon after I ate and unpacked. I had a pretty restless night of sleep and woke pretty congested. At least the congestion is very loose and it clears quickly after I get up.

    I spoke to Tom before Nationals about this week and what to do to carry my taper through next weekend. I don't know what events I am swimming other than relays. We are going to have a crack at some national relay records which will be a lot of fun. Anyhow Tom suggested I do a long aerobic workout and then come back down again throughout the week. The pool is officially closed all week and Tom is on vacation however we arranged for me to open and close the pool for masters practices. The pool was setup LCM.

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

    Main sets
    10x300 pull on 4mins
    10x50 kick with fins on :50

    Warm down
    200 easy

    The feeling in the water the week after a big meet is incredible and I wish I felt this way all the time. Still being shaved gives that slick feeling and being rested in season training times are easy to hold the week after the meet. I held 1:09-1:11 pace on the 300s and felt quite easy. On the kick I was holding :35s. Tomorrow I will drop to about 3500m and then drop about 750m each day through the rest of the week. Onwards!
    Categories
    Swim Workouts
  19. USMS Summer Nationals Day 4

    by , August 9th, 2015 at 04:26 PM (After a long rest)
    I took a decongestant and an alka seltzer before laying down at the hotel to watch Senior Nationals from San Antonio last night. I watched Michael Phelps 100 fly but did not last the entire session before I fell asleep. I had a great night of sleep but woke a little congested. After I got up my head and chest drained quickly and I started to feel good. Today I had back to back events which is never easy.

    Due to our hotel reservations being cancelled by the spire institute the few of us on our team who traveled to Ohio were all staying at different hotels. Fortunately the hotels were only 40 miles apart! I had arranged with one of my team mates that we would head over early this morning to watch another team mate swim the 400. We made good time but unfortunately we arrived to see the heat after our team mates swimming. After apologizing to my teammate I used the extra time to get a longer than normal easy loose warmup. I probably did 1500 free really easy before doing drills and some open,close 50s in the short warmup pool followed by another 400 in the competition pool. I felt ok but could tell it was day 4. My arms and legs felt a little heavy.

    First up was the 100back. My goal time for the meet was a 1:03 but adjusted my goal to just win the race and was pleased that I was able to hold off Kurt Dickson. I ended up going 1:04.9. Other than the 50 back I have not felt my normal self this week and seemed to struggle with back half of my races. I looked at some of the videos one of my teammates shot and my stroke looks fine so I think it's just been my energy level.

    I jumped into the warmup/down pool and swam until my heart rate was back to normal before stretching and laying with Myers elevated for about 20 minutes. On the 200 I had hoped to beat my time from Montreal which was a 2:04.6 but I knew I did not have a blast a 200 in me today so instead focused on staying smooth on the first 100 and bringing it home fast. I ended up going 2:06.2 going 1:02, 1:04(give or take a few tenths). I felt really strong on the second 100 and in reality could have gone even harder. I believe I turned 4th at 50 which is not how I normally swim my 200s but I won and I did enjoy the race. The alternative would have been horrible. Maybe I am a whimp and should have swum it harder from the get go. I guess I will never know!

    Considering I was worried about even swimming I had a great summer nationals taking home 4 golds and 2 silvers, I went under 30 for the first time in my back, and beat my time from Montreal on the 100 free. Above all of this I continue to have a lot of fun. It was great meeting and speaking to so many masters swimmers. Thanks to those who went out of there way to introduce themselves.
  20. USMS Summer Nationals Day 3

    by , August 8th, 2015 at 06:03 PM (After a long rest)
    I learned from yesterday and took some mucinex and an alka seltzer nighttime cold medicine before I went to bed. I slept really well and also felt much better this morning. My chest has been improving everyday since Tuesday and I am now finally feeling like I can breath normally. Today was a much better day! I swam the 100 free and 50 back and I ended up doing personal masters best times in both.

    On the 100m free I had a good start and felt good the first length. I was able to get turn second at 50 and went for it off the turn. I was in lane 3 and breath left which meant I did not see any of the other faster guys the second 50. I think in some ways this let me swim my own race and I felt like I swam on top of the water the entire second 50. In fact I did not tie up at all and other than a small drift to the right inside the flags swam a great 100 finishing in 56.39. When I looked up I could not tell where I had finished but was really happy with the time. It turned out I missed first by .09 but was really happy with my time and the execution of this 100. I can honestly say that I did not hurt anywhere near as bad I as I usually do on a LCM 100m free.

    Next up up was the 50 back which was about 2 hours after the 100 free. I took a long warm down and even grabbed a small bowl of soup at the pool food court; the food court at the aspire Institute has been awesome with custom pasta, salads, etc. After eating I took a 15minute break and the. Headed down to the pool for a warmup swim. I again felt good and had a ton of time to stretch and get ready for the back. When it was my time for my heat I jumped in and took my set position. I have been doing a split foot start on back for a while with one foot higher than the other because I find I don't go so deep. As the beep went off my right foot slipped and I had a bad start. It was not a missy franklin start but it was not what I had hoped for at all. I sort of panicked with my underwater sdk and when I came up I really spun the first 25 before really hitting my groove at about half way. I saw the guy to my left out of the corner of my eye and was determined to stay ahead of him. As I finished I looked up to see 29.8 and a number 1 by my name. I have been trying to go under 30 for some time and I was stoked. I now wonder what I can do with a good start but right now I am going to savor this one.

    Unlike yesterday I felt strong all day! I will take my 2 masters best times from the day along with a 2nd in the 100m free and a 1st in the 50m back.

    I was was able to meet several forumites so far and have had fun meeting many of the swimmers I have trained with during my travels this year. I had a lot of fun today and I hope tomorrow will be equally as satisfying. Tomorrow I have back to back the 100m back and the 200m free.
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