View RSS Feed

Recent Blogs Posts

  1. Week 107 - Saturday

    by , October 18th, 2014 at 12:59 PM (After a long rest)
    I had a great nights sleep last night and woke looking forward to our 500 race pace practice. Since we started doing this it has become the hardest set we do but in a sick way it's fun. I also feel that I have an end goal that directly relates to this set. We are not doing usrpt but we are definately doing race pace training. We have adopted some aspects of usrpt such as the approach being to swim to failure, but we have adapted the approach. I like the race pace work and may even try to go further with this at the end of this training cycle and ahead of nationals. Today's workout was:

    Warm up
    800 reverse IM twitch
    12x50 kick on :55
    12x25 open, close, easy, fast on. :40

    Main set
    16x100 on 1:45 swum at 500 race pace(57). At fail skip one and jump back in.

    Warm down
    6x50 drill swim on 1min
    500 easy swim in the baby pool

    I felt a little disoriented on the first 800 this morning but this feeling passed pretty quickly. Their is no other way to describe the main set other than "brutal". Today I went out a little hard on the first two going 56s, but then settled into 57s and held this until #12 where I went 59. I skipped 13 and then finished out the set going 57s. This is one more than I achieved last week. Progress! I feel like this set is 90% mental and 10% physical. As I caught myself shortening my stroke I had to really fight the desire to stop and instead focused on a longer stroke. I was mad at myself on 12 because I had a crumby turn at 25 and probably fell off the pace because of this. When I was done I was shaking so badly I could not immediately get out of the pool and decided to do a longer active recovery swim in the baby pool. This helped enormously.

    After swimming a group of us dried off and lifted for about 75 minutes. We did:

    10 minutes on vasa swim trainer done as 2mins on, 30 seconds off
    2x5mins of abs done as 45 seconds on, 15 off, with 1 minute between rounds. We did flutter kick, planks, leg extensions, crunches, flutter kick
    3x(10 reps on bench with 50lb free weights, leg press with 2x45lb, bench dips, bicep curls with 30lbs, lunges with 2x20lbs, lat pull downs)

    As we were finishing the weights workout above, Henry, the age group weight coach came over and suggested we do one super set with him. It's funny when guys get together the slightest insinuation that something can't be done or one of the guys dpsays he is going to do something and before you know it all the guys are doing it; macho pride I guess. Some guys did chest, shoulders, triceps, but I did back. The super set was basically a multi exercise repeated failure type set. On my back exercises I started with lat pull downs at 100lbs weight to failure, no rest straight into 80lb weight to failure, no rest straight into 60lb weight to failure, no rest straight into 40lb weight to failure, no rest straight into 20lb weight to failure. Each round we were changing hand positions from inside, to outside, wide, narrow, etc. no rest straight into hands under pull-ups using one foot band until failure, no rest straight into hands over pull-ups using one foot band until failure. When I was done my forearms were cramping and I could not open my hands. This feeling lasted at least 10minutes. One of our group(Bill) did two super sets which is just incredible to me. It's a 5-10minute non stop exercise set.

    I finished my workout off with one hour of yoga, which luckily was mainly stretching focused exercises today. This really helped me loosen up after all the lifting today.

    I will be very sore tomorrow.

    Updated October 18th, 2014 at 01:10 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2014

    by , October 17th, 2014 at 12:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 75 build 1:20
    4 X 50 descend 1-4 1:00
    8 X 25 sprint :40 #8 on 1:00
    Two rounds, choice.

    4 X 200 IM 3:30

    10 X 100 free--pull or swim--
    2 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4250Y
    Categories
    Swim Workouts
  3. Week 107 - Friday

    by , October 17th, 2014 at 08:39 AM (After a long rest)
    I got home around 7pm last night and had dinner with the family. Everyone was in form and dinner was nice. I had a good nights sleep and felt ok this morning; a little travel weary. I received a text this morning asking if I would get to the pool 30 mins early which I did. This mornings workout was hard.

    Warm up
    10x100 free descend 1-10 on 1:30.

    Main sets
    6x(2x50 with fins on :30, 2x25 underwater on :30)
    100 easy
    16x25 100 race pace(12) on :45
    100 easy
    6x100 IM on 2mins perfect stroke
    100 easy
    8x75 fly,free,fly on 1:10

    warm down
    200 easy

    i held 25s on the 50s with fins but struggled doing the entire 25underwater. The race pace 100s I did good going mainly 12, but with at least 2 on 11 high. I am focusing on send offs and making sure I don't even start to move until 1 second before the send off. The IM send off was too generous in my mind and I tended to stiffen up between reps. After my groin problems from a few weeks ago I have not done breast, but this morning I did real IMs with my version of real breast(I tend to look like a wounded frog in the throws of death). I had no adverse reaction. I unintentionally descended the set dropping from 1:12 to 1:07. The last set of fly,free, fly was hard but I was getting about 20 seconds rest. I also managed to do fly on all of these as opposed to one arm fly.

    Next at weekend I am swimming the 100 fly at a kids B/C meet. I am entered on NT. Should be fun and I am curious how fast I can do a 100scy fly. It's another race I don't think I ever did. I recall doing 100m as a kid but I am pretty sure I never did a race in college.

    ---------

    We received an email from our school commissioner telling us that 6 families in our county have been quarantined due to Ebola. They said they were letting us know info as CDC made it available, but they don't know which schools in the district the kids in these families attend. They told us that all quarentine cases are low likelihood of Ebola and none are showing symptoms. This stuff is very scary.

    Updated October 17th, 2014 at 08:45 AM by StewartACarroll

    Categories
    Swim Workouts
  4. Thursday, Oct. 16

    by , October 16th, 2014 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 single arm fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 burst SDK + cruise @ 1:00
    150 EZ

    4 x 25 fly w/fins @ 100 pace
    -- felt pretty darn weird
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- 12 SDKs, went 16s
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- same as first set
    200 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    breast (27, slow)
    dolphin kick (24 flat)
    flutter kick (23 high)

    3 x (50 free w/fins @ 100 pace + 100 EZ) @ 4:00
    -- 24-25s
    -- didn't take many strokes, mostly kicking
    -- breakouts were atrocious

    100 EZ

    Total: 3400


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    Did a very few strokes of fly and free today. Didn't seem to hurt much, but I will not be pushing it. Ew, my breakouts were awful due to two months of rust. Back to the gym tomorrow. It occurred to me that I haven't done any plyos in a loooong time and need to reverse that trend.
    Categories
    Swim Workouts
  5. Week 107 - Thursday

    by , October 16th, 2014 at 01:24 PM (After a long rest)
    I drove from Indianapolis to Cincinnati late yesterday afternoon. Despite it only being a couple of an hour drive it wore me out. It rained heavily and incessantly for two hours. I ended eating salmon at a Bob Evans restaurant(a first for me) and it was surprisingly good. I turned in early and had a solid nights sleep. My plan was to join the masters on the University of Cincinnati campus this morning but when I got there, their was no masters workout despite local places in usms.org showing otherwise. I paid the $10 fee and swum in the public lands which was very good. I did not feel that great but I had a good workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins

    main set
    16x50 at 200 race pace(26-27) on 1min

    warm down
    6x100 easy

    i held 26high-27low today which was decent based on how I felt on this set. I almost quit at 12 but stuck with it and got through the set. We are going to have to either reduce the interval or swim more 50s to really push this set. I think by year end we may do both. USRPT indicates 20seconds rest on 50s so that would be on a send off of 45-50 so I think dropping my interval will likely cause failure. I don't know how anyone comes close to 30x50 at 200 pace. I will continue to push our race pace sets and see where I am at the end of the year.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 10/17/2014

    by , October 16th, 2014 at 11:53 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 250 4:00 3:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 X 50 Easy 1:15 1:15 --
    Three rounds choice.
    Round 1 intervals left--swim @ 80%
    Round 2 intervals middle--swim @ 90%
    Round 3 intervals right--swim @ 95%

    4 x 200 3:00
    5 X 100 1:30
    Pull. Negative split 200's.
    Descend 100's 1-5.

    WARM DOWN: 4 X 50 easy

    4300
    Categories
    Swim Workouts
  7. Loose IM today

    by , October 16th, 2014 at 07:27 AM (Mixing it up this year)
    Just keeping it loose today. With the meet this weekend the pool will be short course tomorrow.

    500 free
    500 free kick w/zoomers
    4x200@4 as 50rt arm/50lt arm/50 kick/50 swim w/zoomers #1 fly, 2 bk, 3 fr, 4 br (as 100 pull50k/50s)
    500 free kick w/zoomers hard
    5x100@1:45 free w/snorkle maintain 6 beat kick

    Total 2800 yards
    Categories
    Swim Workouts
  8. Wed., Oct. 15

    by , October 15th, 2014 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main sets:

    high volume kick set w/fins:
    8 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 300 backstroke kick @ 4:30 -- I did not lose count!
    6 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 200 flutter kick @ 3:00
    4 x 25 shooters @ :40
    1 x 50 EZ @ 1:00
    4 x 100 dolphin kick @ 1:30
    2 x 25 shooters @ :35
    1 x 50 EZ @ 1:00
    4 x 50 dolphin kick on back @ :50
    2 x 25 shooters @ :30
    1 x 50 EZ @ 1:00
    8 x 25 dolphin kick @ :30
    2 x 25 shooters @ :25
    1 x 50 EZ
    4 x 25 dolphin kick @ :30
    2 x 25 shooters @ :20
    150 EZ

    Total: 4750


    ~~~~~~~~~~~~~~~~~~~~~~

    I was rudely awoken at the crack of dawn by a dumpster being delivered to our house (more renovation) and couldn't go back to sleep. Grr! So I didn't get much sleep and was really tired. Too tired for HIT. So I opted for a high volume kick set. It was also a sneaky way to get in 26 shooters. Seemed pretty easy compared to my usual 3000-3500!
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/16/2014

    by , October 15th, 2014 at 12:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 kick 2:15
    Three rounds

    13 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15
    #13 is easy

    1 x 100 @85%
    1 X 100 easy
    1 X 100 @100%
    1 X 100 easy
    Two rounds
    All 100's are choice on 2:15

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  10. Week 107 - Wednesday

    by , October 15th, 2014 at 08:40 AM (After a long rest)
    Yesterday morning I had an early flight from Dallas to Indianapolis and as such had to miss morning practice. I have tended to arrange my flights to accommodate a practice before I leave recently, but alas east coast travel and the time difference make that a challenge. After landing late morning I had two meetings yesterday which finished about 4pm, which gave me time for a short 45 minute dryland workout before my dinner meeting. As such I did 20 mins of ab work consisting of 4 rounds with 1 min inbetween rounds. Each round I did leg lift, planks, crunches, 1 arm and 1 leg planks, leg kicks). I did each exercise as 45 seconds on and 15 rest. I then rode a stationary bike for 15 mins and finished with a 10 minute stair master(max level).

    This is morning I swam at IUPUI. I get goose bumps everytime I swim here and so many good memories from a Big 10s and NCAAs come flooding back. They have yet to do the remodel that has been rumored but I did substantiate the rumor and they are planning on modernizing this spring. I swam with about 10 other masters this morning. The workout was primarily aerobic pace work.

    Warm up
    500 free with snorkel
    4x50 kick on 1min
    300 closed fist drill
    100 easy
    4x50 build each 50 on 1min
    6x125 pull on 2mins

    Main set
    this was a go as far on a specific time where each swim dropped 5 seconds. I did
    125 on 1:30
    125 on 1:25
    125 on 1:20
    100 on 1:15
    100 on 1:10
    100 on 1:05
    100 on 1min
    75 on :55
    75 on :50
    50 on :45
    50 on :40
    50 on :35
    25 on :30
    25 on :25
    200 easy

    Warm down
    6x100 pull with 15 seconds rest

    nothing really special to write today about my times. I felt pretty stiff and sluggish but was able to go down to the 1min on the 100. Longer than we have been swimming lately and I had to miss race pace 200 day. I am heading to Cincinnati tonight and plan on swimming at the University of Cincinnati tomorrow morning. I head home tomorrow night.

    Updated October 15th, 2014 at 08:52 AM by StewartACarroll

    Categories
    Swim Workouts
  11. Good Pace work

    by , October 15th, 2014 at 07:19 AM (Mixing it up this year)
    Yes my training is boring to some but I like knowing my pace and I enjoy working on 100's.

    500 free
    500 free kick w/zoomers
    10x10@1:30 free w/paddles & bouy went 1:24, 1:23, 1:23, 1:23, 1:22, 1:22, 1:22, 1:21, 1:21, 1:21
    500 free kick w/zoomers strong
    100 breast scull
    100 accordian drill
    100 breast pull w/flutter kick
    200 Free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  12. Sun-Tues, Oct 11-13

    by , October 14th, 2014 at 04:05 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 top hat drill
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    10 x 25 breast w/fins @ 100 pace @ :40
    150 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace
    200 EZ

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~~


    Monday:

    Drylands at the gym for an hour. Haven't done anything exciting or new in awhile bc of the shoulder.



    ~~~~~~~~~~~~~~~~~~~~~~~


    Tuesday: Swim/SCY/Solo @ Pitt

    Warmup:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    10 x 25 burst SDK + cruise @ 1:00
    150 EZ

    3 x (25 AFAP back shooter, no fins + 75 EZ) @ 3:00
    -- 12 highs
    100 EZ

    10 x 25 backstroke w/fins @ 100 pace @ :40
    150 EZ

    descending rest kick set w/fins:
    5 rounds: (dolphin, flutter, back, dolphin, flutter)
    1 x 50 kick @ 200 pace @ 1:00 (30s)
    1 x 50 kick @ 100 pace @ 1:00 (27s)
    2 x 25 AFAP kick @ :30 (10-11s)
    1 x 100 EZ @ 2:00

    100 EZ

    Total: 3450


    ~~~~~~~~~~~~~~~~~~~~~~


    Like Water Rat, I feel like I've been phoning in my workouts some the last couple weeks. My times have been OK, but I feel like my intensity has dropped some. I'm just not terribly motivated right now. I am thinking about NE Champs, but I'm not really wild about SCM right now when I've barely used my arms in two months ... I should really consult the USMS meet schedule. Any suggestions?
  13. Tue Oct 14 2014 SCY

    by , October 14th, 2014 at 12:26 PM (Ande's Swimming Blog)
    Monday Oct 13 2014 SCY

    Whitney Coached
    Main Pool 6:30 to 8:00 dove in on time
    swam with Jim, Mike & Paul

    Warm up
    went around 1000

    Main Set

    2 x 100 IM on 1:30
    2 x 75 k on 1:20

    4 x 100 IM on 1:30
    4 x 75 k on 1:20

    6 x 100 IM on 1:30
    6 x 75 k on 1:20

    8 x 100 IM on 1:30
    8 x 75 k on 1:20

    did a few 25s kick with a board

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 10/15/2014

    by , October 14th, 2014 at 10:52 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 X 100 2:00
    4 X 50 1:15 #4 on 2:00
    8 x 25 sprint :45
    1 X 50 easy
    100's&50's: Descend 1-4--#4 @ 100%. Choice.

    5 X 100 kick 2:15
    1 X 50 swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 1:45 1:45 --
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Round 1: stroke
    Round 2: IM (75 no free)
    Round 3: Free

    WARM DOWN: 4 X 50 easy

    4525Y
    Categories
    Swim Workouts
  15. Monday Oct 13 2014 SCY

    by , October 14th, 2014 at 10:40 AM (Ande's Swimming Blog)
    Monday Oct 13 2014 SCY

    Swam Fast Friday & Sat but not Sun

    2 Practices this morning

    Whitney Coached
    Diving Well 6:00 to 7:15 dove in on time
    swam with Alleycat Tyrone Paul & Mike
    Beside Gull, Dick, Kristy, Larry , Joe, &

    Warm up
    6 x 150

    Main Set

    4 rounds of
    300 on 3:45
    200 on 2:30
    100 on 1:15
    4 x 50 on 35
    100 easy

    Whitney Coached
    7:30 to 8:45 dove in at 7:30
    swam with Sauer next to Chris


    Warm up
    swim for till 7:54

    Main Set

    4 rounds of
    300 on 3:45
    200 on 2:30
    100 on 1:15
    4 x 50 on 35
    100 easy


    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  16. Week 107 - Monday

    by , October 13th, 2014 at 08:57 AM (After a long rest)
    We had storms come through last night and my older dog was howling as the storm came through. Needless to say we did not have a good nights sleep in the Carroll house last night. It felt like I was just going off to sleep when my alarm went off. My wife tried her hardest to persuade me to skip practice but I stuck to my guns and headed to the pool. Today's workout was really hard. This was one that one of our senior swimmers who is now a freshman at Texas(Jared Butler - watch this name because he is going to be a super stud) brought back with him on his first trip home of the semester. All the age groups have been doing this one andit was the masters turn this morning. It looks like an innocuous workout but is really hard if you swim it hard.

    Warm up
    400 swim with snorkel
    6x50 catchup drill on :45

    Main set
    2x(3x300 on 4 mins descend 1-3, 3x200 IM descend 1-3 on 3:30, 3x100 AFAP on 2mins) round 1 the 100s are free and round 2 they are stroke

    Warm down
    200 easy

    i was flying on the 300s and in hindsight probably went too fast on round 1 of the main set going 3:05, 3mins, 2:55. On the 200 IMs I am still avoiding breast due to my groin strain a few weeks ago(although I am feeling much much better, another week and I will add breast back in) and I went 2:20,2:17,2:15 doing back instead of breast. The free 100 AFAP I went 57,57,56. We went straight into the second round which was much tougher especially on the back of AFAP 100s. The 300s on round 2 I went 3:15,3:10,3:06 and I was hurting on #3. The IMs on round 2 hurt even more than round 1 and I went 2:25,2:22,2:17. The 100s AFAP on round 2 I did back and went 1:02, 1min, 1min. I was only able to do these this fast because I had one of my training partners in the next lane doing free and I tried chasing him down. He seemed to just beat me on each 100 but I was really happy with these 100s. We tend to do a longer workout on Mondays and it's not uncommon for us to have a 3k main set. This main set was 3600 but it felt twice as long. I am still muscularity sore from last week and Saturdays workout is going to be in my muscles for a few days.

    I am off to Indianapolis and Cincinnati with work tomorrow through Thursday. I am traveling tomorrow and will try to do dry land at the hotel but will be swimming at IUIPUI on Wednesday and I am hopeful I can swim at the University of Cincinnati on Thursdsy morning. I am not sure if I am able to get a rec swim in so may have to skip our 50s at 200 pace this week.

    Updated October 13th, 2014 at 09:07 AM by StewartACarroll

    Categories
    Swim Workouts
  17. I can't sprint worth a flip...

    by , October 13th, 2014 at 07:34 AM (Mixing it up this year)
    This weekend the 50's were horrid. My 100 free was actually good but I just swam it like me 1500 except adding a kick. The 200 free and 200 Fly were both at my normal times.

    The 400, 800 and 1500 free were awesome swims. I have to go back to 2009 to find times faster than this weekend.

    The 1500 I had to back off the first 400 because my heart rate was fixing to jump into A-Fib but I managed to get it under control and once I got situated my splits really dropped into a great range. I might have to try this swim again.

    The 400 free was an all out good feeling swim even despite feeling stiff from the 1500 the day before.

    After spending the evening refueling and then watching a movie while hooked to the Compex muscle stimulator, I felt better. The 800 was just plane awesome, I had the lead from the start and did not let up. Has 2 great competitiors to race in all three events thanks to Katie and Barbara for pushing me to best times in this age group.

    Yes I scratched the 100 Fly just didn't feel up to it by then.

    Today was to be a warm down day but it wasn't.

    500 free
    500 free kick w/zoomers
    200 scull drill w/snorkle
    200 free w/snorkle
    10x100@1:45 free w/strapless paddles & bouy holding 1:23's
    400 free kick w/zoomers
    200 free EZ

    total 3000 yards
    Categories
    Swim Workouts
  18. Week 106 - Saturday

    by , October 11th, 2014 at 12:08 PM (After a long rest)
    I had another good nights sleep last night. My legs were still sore but much better than Thursday. Today was our 100s at 500 race pace and this set hurt really bad today.

    Warm up
    16x50 on :50 swum as kick with snorkel, swim

    Main sets
    500 free breathing every 3 on odd and every 5 on even going under 6mins
    16x100 on 1:45 swum at 500 race pace(57)
    100 easy
    12x25 perfect stroke on :45(I was bored and ended up going on :30)

    Warm down
    200 easy

    Unlike last week where I did not fail, this week I held 57s to my feet(Tom added this in just to make it that much more fun��). I felt pretty horrible from the get go today and had to work hard to get on pace. I swam to failure at 11 and then rested 1 and then got back on the pace and made the rest. This is a deceptively hard set and it's going to be interesting to see how much I improve on this set over the next few months. I was disappointed I failed today because I really feel I should be able to get to 16 without failure.

    There was a meet at the pool today so we swam from 5:15-6:30 and as such I had almost 2 hours between finishing my swim and when I headed to yoga, so ended up doing a really long weight and dryland workout today. The senior swimmers strength coach Henry was looking for volunteers to test out a new workout he had created based on Apollo Ono's workouts where you do a fatigue set followed immediately by high strength set, followed by a sprint set. I volunteered a group of our masters to assist Henry; it was fun. The workout was about 9 stations where each station was 3 exercises. The workout lasts about 18-20 minutes and it was non stop. When we were done I was dripping wet and really tired and sore. After this I did 15 mins on the vasa swim trainer followed by 15 mins of abs followed by 3 rounds of our Tuesday/Thursday weights workout.

    After weights I headed to yoga and did an hour of basic yoga which again kicked my butt. I am trying my hardest to listen to the specific exercise and stretch and do it as instructed rather than just doing it my way. What I am finding is there is a wrong way(which is easy) and a hard way(which is right) to do the exercise. I am trying as best as I can to do the exercise the right way which highlights how inflexible I am. However, I do feel like I am getting better but it's slow improvements.

    3.5 hours of workout was a big exception today. The past two weeks I have been about 2/3 of my pre world's yardage and I would say 1/3 more intensity. Generally I like the race based training but it's really hard.

    Updated October 11th, 2014 at 12:46 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Week 106 - Friday

    by , October 10th, 2014 at 10:57 AM (After a long rest)
    I had a massage last night and I swear TC used everything in his locker including a baseball bat on my back and legs(just kidding). I went in sore and after 90mins I came out even more sore. This drank a lot of water before I went to bed and to my surprise I did not wake up all night and this morning I felt much better. Today we did a 100 race pace set and I felt pretty decent.

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


    Main sets
    10x100 free in 1:20 with snorkel and cardio cap holding sub 1:05s
    100 easy
    12x50 kick on :55
    4x(4x25 on :45 at 100 race pace, 2mins vertical kick(45 seconds flutter kick, 30 seconds of fly kick, 45 seconds flutter kick, 50 easy)


    Warm down
    4 x50 easy perfect stroke swum touch and go


    I was very sore today and felt pain in my groin during the warm up. This eased as I got warm but I am sure I am feeling this due to lunges in our weights session in Tuesday and Thursday. I may have to find another exercise instead of lunges or lift lighter until this tweak goes away. After the warmup I felt pretty decent and on the 10x100s I held 1.03-1:04s and felt pretty good. The kick I was holding 42-43s. The race pace work I held 12s on the 25s(to a hand touch). The kick was hard and I worked on staying high in the water with my head looking forward instead of up which makes it harder to kick. This was a hard set.


    Sent from my iPhone
    Categories
    Swim Workouts
  20. Week 106 - Thursday

    by , October 9th, 2014 at 07:20 PM (After a long rest)
    I had a good nights sleep last night but woke up stiff and sore. I never understand how I hurt more the second day after a lift than the first day. I always spend a lot of time warming down and stretching after I lift and it still hurts the second day. This mornings lift was brutal trying to loosen up. It took me until the end of the first round of weights to stop hurting from Tuesday. Today a group of us did the same workout as Tuesday.

    10 mins of vasa swim trainer done as 2 mins hard, 30 seconds easy x 4, no rest between transitions
    10 mins of abs done as 2x(45 seconds, 15 seconds off, flutter kick, crunches, planks, 1 arm 1 leg planks, flutter kick) no rest between rounds
    3x(bench, leg press, bicep curls, dips, lunges, pull ups) with 12 reps per exercise.

    Swim
    400 free with snorkel
    6x50 drill on :45
    6x50 kick on :55
    6x100 on 1:30 done as 3 with snorkel and cardio cap and 3 with paddles on holding 1:03
    400 easy
    Categories
    Swim Workouts
Page 1 of 391 123451151101 ... LastLast