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  1. Day 4 of Taper a little uncoordinated

    by , July 31st, 2014 at 07:42 AM (Mixing it up this year)
    Today was an easy day with only 4 short 25 sprints all fly. The first and last one felt horrid, like my rhythm was off and I was swimming flat, but the middle two felt great. The infection in my jaw is still an issue the pain is gone but it itches now, just continuing my antibiotics and hoping it will be good by next week.

    I do have to say my warmup felt good and strong and based on my garmin it said I was holding 1:35's for warmup this is a little fast.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 angel arm fly drill w/snorkle
    200 1 arm fly alt by 50 rt/lt w/zoomers
    200 fly kick streamline w/zoomers felt flat on this too
    4x50 from block as 25 fly sprint/25 easy free
    300 free EZ
    200 kick alt by 50 free/breast

    Total 2500 Yards
    Categories
    Swim Workouts
  2. Week 96 - Wednesday

    by , July 30th, 2014 at 04:28 PM (After a long rest)
    I set an all time early to bed record last night by falling asleep on the couch at 6pm and being in bed at 6:30pm. I slept the entire night and felt much better this morning. Work is quite stressful at the moment and not what I really wanted before Worlds, but it is what it is at this point. I am suppossed to go to dinner with a customer tonight but have decided I will go for a soft drink and then bail(luckily two other guys I work with will be there to hold the fort).
    Todays workout was pretty straight forward and I backed off on the intensity as instructed by Tom on the kick set. The pool was still setup scy.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x50 finger tip drill/swim by 25 on 1min
    12x50 kick descend 1-4,5-8,9-12 on 1:15
    4x200 swim with snorkel on 3:15mins at 80% effort
    12x25 odds from a dive with 5 strokes, and evens easy from a push on 1min

    Warm down
    100 easy

    Total 2800scy

    I descended the kick as instructed but probably on dropped to 80% effort. The 200s I felt pretty good but just concentrated on long strokes and descended the set from 2:15 to 2:10 at about 80% effort. The dives I felt good and cruised with my 5 strokes.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-07/31/2013

    by , July 30th, 2014 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    2 X 200 7:00
    Broken @ race pace.
    Broken :10 @ 100

    2 X 300 4:30
    3 X 200 3:00
    8 X 100 6 on 1:30 2 swim down on 2:00
    $$Pull$$



    4200M
    Categories
    Swim Workouts
  4. Day 3 of Taper - It's getting too crowded

    by , July 30th, 2014 at 07:49 AM (Mixing it up this year)
    I don't know where all the non swimmers are coming from but they are starting to get in the way. I hope they don't keep hogging the lane space. I don't want to go back to the big practice because they don't kick more than a 100 per week if even that when I am doing 500-1000 per day since my kick stinks so bad.

    Today I felt sore, I guess I am not used to doing sprints even just a few. Still doing a few easier pace sets too.

    500 free
    500 free kick w/zoomers
    10x50@1:00 free w/bouy held 42's
    8x25@:45 dolphin shooters w/zoomers
    4x50 from block as 25 sprint/25 easy free odd sprints fly/even sprints free
    100 EZ
    5x100 drills w/zoomers & snorkle #1 kick streamline #2 catch #3 catch up at hips #4 kick arms at side #5 swim
    300 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  5. Tuesday, July 29

    by , July 29th, 2014 at 03:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:


    600 various
    100 scull
    100 fly drills
    4 x 25 shooters
    100 EZ

    Main sets:

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

    3 rounds of:
    10 x 25 fly w/fins @ 100 pace @ :40
    100 EZ

    150 EZ

    4 rounds, hypoxic set
    4 x 25 w/fins @ :30, UW 20 y
    1 x 50 EZ

    100 EZ

    3 rounds:
    1 x 100 back smooth @ 1:30
    1 x 50 fast dolphin kick on back @ 1:00
    1 x 50 EZ @ 1:00
    1 x 25 fast dolphin kick w/board @ :30
    1 x 25 EZ @ :30

    100 EZ

    Total: 4050


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

    I was really tired after my killer workout yesterday. Despite tons of sleep, I woke up tired. I wasn't sure if I'd be able to do a real quality workout today, but it went pretty well. The 25 flys at 100 pace felt strong, some were faster than 100 pace. Oddly, I spent all last year dreading doing a 100 fly (and loafed it at zones) and now I'm kind of looking forward to it this year.

    I was pondering my meet schedule this year. I think I'll kick it off with the Rowdy Gaines SCM Classic in Florida. This meet usually conflicts with the Sprint Classic at Mason, but it's earlier this year -- Oct. 10-12. The Sprint Classic is Oct 26.
    Categories
    Swim Workouts
  6. Week 96 - Tuesday

    by , July 29th, 2014 at 01:42 PM (After a long rest)
    I did not feel as good in the water today as yesterday. Not bad by any stretch but a little heavier in my legs. I dont think it helped that the pool was setup for scy either. I have not swum scy for quite a while(I recall one workout during our training week and I dont recall the last one prior to that). Today felt like 9 strokes and then I had to turn and after a while I felt dizzy. I had forgotten just how hard continually doing turns is. Its sort of funny really because when I first went back to LCM I found it hard too, so I am guessing they are both hard but in different ways.

    We dropped yardage again today but did a broken 200 and two broken 100s from a dive. I worked these as hard as I could and had speed but just not that extra pickup I was hoping for. I still have 5 days before the 800 so I have time. More rest this week and next week will be fun.

    Warm up
    500 free with snorkel

    Main sets
    10x50 on :35
    1x200 broken at 50,75,50,25 with 10 seconds after the 50s and 15 seconds after the 75
    150 easy
    6x50 finger tip drill on 1min
    2x100 broken at 25,50,25 with 5 seconds after the 25 and 10 seconds after the 50
    100 easy
    6x100 kick descend 1-3 and 4-6 with 3 and 6 no harder than 90% on 2mins

    Warm down
    100 easy

    Total 2650scy

    I was holding 30s on the transition set today. On the broken 200 I was 1:50, but went out a little quick on the first 50(25 to my feet). On the broken 100s I was 49s but felt a little heavy. Tom said to see how I felt on the 100s and to do 1,2,or 3 based on how I felt. On the second 100 in particular my legs felt heavy so I did not do a third broken 100. The kicks I went 1:30,1:25,1:18 or round 1 and 1:30,1:24,1:20 on round 2.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout-07/30/2013

    by , July 29th, 2014 at 01:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 200 negative split

    1 X 200 kick 5:00
    4 X 50 kick 1:20

    3 X (4 X 50 1:15--#4 on 1:45
    Choice. Descend 1-4--#4 @ 100%

    5 x 200 3:20
    swim or pull
    #1&2: moderate
    #3-5:descend and negative split

    12 X 100
    1-5: 1:40
    6-10: 1:30
    11-12: swim down on 2:00

    4200M
    Categories
    Swim Workouts
  8. Day 2 of taper and felt decent

    by , July 29th, 2014 at 07:40 AM (Mixing it up this year)
    Last night I started having trouble with one of my gum getting inflamed, nothing a little amoxicillan couldn't fix. Thank goodness this gives me 2 weeks to get rid of it.

    As for swim today felt good overall. Strokes felt smooth but I needed to go easier than yesterday. Need my rest.

    I really miss long course, I knew my pace but it has been so long for short course I have nothing to judge by. The only thing I like better short course is sprints.

    500 free
    500 free kick w/zoomers
    5x100@2:00 IM went 1:45, 1:45, 1:43, 1:40, 1:39
    300 kick alt free/breast by 50
    4x50 from block 25 sprint/25 easy free the odd sprints free even sprints fly
    5x100@2:00 free w/snorkle went 1:40, 1:40, 1:39, 1:35, 1:32 used a kick on the first 2 but then just pulled the last 3 and went much faster
    100 free EZ

    Total 2600 yards
    Categories
    Swim Workouts
  9. Monday, Jul 28

    by , July 28th, 2014 at 03:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    40 x 50 w/fins done as:

    5 rounds:
    50 fly @ 100 pace @ 1:00 (:25s)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 back @ 100 pace (25 high-26 low)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 @ 100 pace @ 1:00 (did one breast and then switched to dolphin kick on back bc my shoulder hurt) (25 high-26 lows)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 free @ 100 pace (:24-25 flats)
    50 EZ @ 1:30

    200 EZ

    16 x 25
    odds = dolphin kick w/board @ 100 pace
    evens = EZ
    100 EZ

    Total: 4200


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

    Whew, I'm feeling petty tired from that. That's 20 50s at a 100 pace ...

    I seem to have a strain in the front of my right shoulder that hurts, especially when I swim breast. I used fins the whole time as a result. The only thing I can think that might have caused it is throwing the baseball to my dog. It's nothing big, I just need to ice and baby it for awhile.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout-07/29/2013

    by , July 28th, 2014 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    4 X 50 descend 1:00
    3 X 100 1:45
    1 X 200 negative split

    8 X 50 kick 1:20

    10 X 50 choice 1:20
    #3-6-9 are fast

    2 X 100 IM 2:00
    2 X 50 1:15
    Three rounds
    50's: Round 1 fly, 2 back, 3 breast

    1 X 300 4:30
    3 X 100 descend 1:30
    Pull or swim.
    Two rounds

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  11. Sat-Sun, July 26-27

    by , July 28th, 2014 at 11:20 AM (The FAF AFAP Digest)

    Saturday:

    Drylands:


    RC/scap ex
    push press, 50 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    kneeling ab curnch, 140 x 4 x 12
    hip abductors, 100 x 4 x 6
    rear delt fly, 75 x 3 x 8
    godo mornings, 75 x 3 x 8
    wrist curls w/10 lb DBs, 3 x 15
    flutter kicks on back on bosu, 2 x 100

    Ellipse, 30 mintues


    Sunday: Swim/LCM/Solo

    600 various
    6 x (25 scull + 25 free w/paddles) @ 1:15
    8 x (25 shooter + 25 EZ w/fins) @ 1:15
    10 x 50 w/fins @ 1:00
    odds = free
    evens = back
    1 x 50 @ 100 pace, cramped
    150 EZ

    Total: 2000m


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

    I ended up with a recovery swim on Sunday. I was tired from weights and I hadn't had an easy day in awhile. Back to scy today!
  12. Week 96 - Monday

    by , July 28th, 2014 at 08:33 AM (After a long rest)
    I slept heavy last night and despite waking twice I felt pretty good when I woke for practice. I got a text from my coach that he made it back forms TAGS at 1am and would not be on deck this morning. Instead he texted me the workout which was mainly easy aerobic sets.

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

    main sets
    6x100 kick on 2:20 descend 1-3,4-6
    4x200 descend 1-4 on 3mins
    8x50 drill swim by 25 on 1:10
    8x25 open,close,easy,fast on :45

    warm down
    100 double arm back

    Total 2800LCM

    The kick felt pretty strong and was going 1:45,1:40,1:35 on the descends. The first 2x200s I pulled(no paddles) and the last two I swam. I was 2:37,2:33,2:28,2:24 on these and felt ok(strong but not easy). The open,close and fast I upped the temp a little holding 15 on the fast and 16-17s on the open and close 25s. Less than one week to go now. I swim around 4:30pm next Sunday in the third fastest heat of the 800(based on entry times). This is late for me but by the looks of things this will be my latest swim. Can't wait.
    Categories
    Swim Workouts
  13. Monday, monday, ..... TAPER TIME!

    by , July 28th, 2014 at 07:40 AM (Mixing it up this year)
    I had to say goodby to my paddles and just focus on distance per stroke and some speed. Overall I felt good. My left knee is hurting some but only on pushoffs not on breaststroke kick which is weird. It is a little swollen so I will ice it and do some muscle stim on it. Same with my elbows.

    My sprints felt good and my distance felt even better.

    Now that I am back in a short course pool this is hard to see if I am were I need to be on pace. I wish we could be long course for at least this week.

    600 free
    500 free kick w/zoomers
    5x100@1:45 free went 1:29, 1:30, 1:28, 1:26, 1:22 unintentional descend just focused on getting a good pull
    5x100@2:00 free w/snorkle maintain 6 beat kick went 1:40, 1:39. 1:32, 1:30, 1:27 another unitentional descend set
    500 free kick
    4x50 from block as 25 sprints/25 easy free the odd sprints free even sprints fly
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  14. Week 95 - Sunday

    by , July 27th, 2014 at 08:43 PM (After a long rest)
    After getting back from Austin I arranged to meet two of my teammates at the pool and we swam an easy 1000. I hate being dry during the last two weeks of my taper nd I felt great in the pool. I was not even too stiff from the drive.

    400 with snorkel
    6x50 alternating catchup and finger tip drill on 1min
    2x50 build on 1:30
    200 perfect stroke

    Total 1000LCM

    On the build I felt great and went a very easy pair of 29s.
    Categories
    Swim Workouts
  15. Workout 07/26/14: morning

    by , July 26th, 2014 at 09:20 PM (Maple Syrup with a Side of Chlorine)
    I've been having a blast with my brother and his family, and was able to convince him to join me at the pool this morning for masters practice. He was the distance/IM force to beat here in VT in the early 90's then UMass for college, but I suspect he hasn't been in the pool in at least eight years. My wife also splashed in and did mostly her own thing but on our intervals....

    200 swim/100 kick/100 pull
    4 x 25 stroke work
    2 x 200 on 4:00 neg split
    400 fr breathe 3/4/5/6 by 25
    3 x 100 on 2:10 even split
    300 swim/pull, breathing only to the west wall of the pool
    8 x 50 on 1:10 (descend 1-4, 5-8)
    200 loosen and out
    (Masters/Rec/2500 yds/65 min)
    ------------------------------------

    Bry and Greg joined me in doing the whole workout! Rebecca missed a little warmup, but was swimming after we left. Nadine was in for half the practice and then Kevin came in for a bit. Lena also swam for an hour, her longest workout yet! I am so proud of her.

    We hung out and grabbed some pizza for lunch before the grand reunion party this evening. It was great to see relatives young and old from near and far. A great treat was the ability for us to head back to our childhood home and walk through it, sharing it with our families. My crew remembers living the house because they were wee ones when we moved from the apartment out back, but the their cousins had never seen it. Here is a picture of the barns that my dad and his dad before him ran, wonderfully restored by my father's cousin and his wife:

    Categories
    Swim Workouts
  16. Week 95 - Saturday

    by , July 26th, 2014 at 09:22 AM (After a long rest)
    I had another late night last night but yesterday was a good day. My daughter signed up for a 200IM time trial and she did great and her relay swam at night and she got to experience finals at a big meet. She swam great and really enjoyed the whole experience.

    This is morning came too quickly but I got up and got going and started to feel much better on the drive north from Austin to Cedar a Park to swim with Nitro one last time. I had my best practice this week! I don't want to read too much into today because my taper so far has been ups and downs but it was nice to have a strong workout a week out. My easy speed is starting to surface.

    Warm up
    4x150 with 10 secs between 150s, 2 swum with snorkel, 1 kick, 1 back
    200 pull

    Main sets
    8x75 kick alternating fast,easy,fast by 25 and easy,fast,easy with 15 secs rest
    8x50 swum as a broken 400 at 400 pace with 20-30 rest(we did them on 1:15)
    100 easy
    8x50 on 1min swum as 2x(3 finger tip drill, 1 back)

    Warm down
    400 free with snorkel

    Total 2800LCM

    The kick set I felt pretty strong. On the broken 400 I felt amazingly good and actually descended the entire 400. The coach Greg had a watch and I started out at 31.8 and consistently dropped .3 of a second per 50 while feeling really relaxed and strong. At number 6 I went under 30 and kept dropping finishing with a 29 flat with an add up of 4:08. Obviously you don't get 20-30 seconds rest in a 400 but it was nice to swim strong, easy and fast. My heart rate was 150 at the end which is also a great sign. The rest of the workout I swam easy and focused on long strokes.

    Tomorrow I am debating how to get water time. Austin before my daughter swims or Dallas after we get home. I like to stay wet the last two weeks of my taper but tomorrow maybe a challenge with my daughter swimming. I am sure it will all workout just fine.

    Tomorrow is 1 week to the 800. With such a range of distances in my program I always stress out about the 800 and the 50. My mid events are usually strong but the outliers are unpredictable. I am feeling good about where I am at right now however and unlike my previous taper I have had a lot of rest so far and still have a week to rest even more.

    ------

    just read this funny little piece on swimswam about tapering. In the case of us masters swimmers replace the word parent with spouse and it fits so well.

    http://swimswam.com/parents-survival-guide-dealing-taper/

    My wife chuckled at "the Hulk" in particular.

    Updated July 26th, 2014 at 10:01 AM by StewartACarroll

    Categories
    Swim Workouts
  17. Friday, July 25

    by , July 25th, 2014 at 04:02 PM (The FAF AFAP Digest)

    Swim/SCY/Solo

    Warm up:


    600 various
    100 scull
    100 fly drill
    100 back drill
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

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

    20 x 25 fly w/fins @ 100 pace @ :45
    -- lots of rest, but I just wanted to get my feet wet on this set
    -- felt fairly easy
    250 EZ

    2 x (6 x 100) @ 2:00
    R 1= IM, R2 = back kick w/fins
    1 = 25 fast + 75 EZ
    2 = 50 fast + 50 EZ
    3 = 75 fast + 25 EZ
    4 = all Z
    5 = all fast
    6 = all EZ

    200 EZ

    8 x 50 DPS free w/paddles
    50 EZ

    Total: 4000


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

    I have a very quiet weekend ahead with Mr. Fort and Lil Fort gone visiting relatives. I'm going to try to work out twice a day while they're away. I may go to North Park tomorrow. It's supposed to be a very nice outdoor long course pool, but it is quite a hike from my house. Hopefully, the expected thunder will hold off.
    Categories
    Swim Workouts
  18. Last Long Course Distance Day before taper

    by , July 25th, 2014 at 07:54 AM (Mixing it up this year)
    One last distance workout before taper begins. Tomorrow I start back to short course workouts, YUCK!!!!

    500 free
    500 free kick w/zoomers
    3x200@3:30 free w/paddles & bouy went 3:02, 2:58, 2:54
    4x100@2:00 free w/snorkle maintain 6 beat kick held 1:48's
    3x200@3:30 free w/paddles & bouy went 3:02, 3:00, 3:00
    400 free w/snorkle maintain 6 beat kick EZ

    Total 3000 meters
    Categories
    Swim Workouts
  19. Thursday, July 24

    by , July 24th, 2014 at 07:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    100 fly drill
    4 x 25 shooters w/fins @ :40
    100 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main sets:

    Did a modified version of an IM workout that I gave my team last night. IM is so much harder than just doing sets of the same stroke. Yikes.

    16 x 25, 4 of each stroke @ :30
    # 4, 8, 12, 16 fast
    1 x 50 EZ @ 1:30
    4 x 50 back kick w/fins, UW 15 m each length @ 1:00
    1 x 50 EZ @ 1:00
    1 x 100 IM fastish
    1 x 100 EZ

    12 x 25, 3x IM order @ :30
    1 x 50 EZ
    4 x 50 dolpin kick on back w/fins, hold best average (:27s)
    1 x 50 EZ @ 1:00
    1 x 200 IM broken for :10 @ 50s
    1 x 100 EZ

    8 x 25, 2x IM order @ :30
    1 x 50 EZ @ 1:00
    4 x 25 fast kick + 25 EZ kick @ 1:00
    1 x 50 EZ @ 1:00
    1 x 200 back
    1 x 100 EZ

    extra 150 EZ

    Total: 4000


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

    I need to work on fly. It felt pretty awful. I think some USRPT sets are in order. I am really glad not to be tapering right now! There is some definite taper angst going around.
    Categories
    Swim Workouts
  20. Week 95 - Thursday

    by , July 24th, 2014 at 12:54 PM (After a long rest)
    I had a hectic day yesterday including a two hour delay leaving Dallas on Southwest to Austin. I had meetings in San Antonio so rented a car and rushed down to San Antonio for the afternoon. My wife and daughter drove down later in the day and we met up for dinner in Austin.

    This is morning I swam with Nitro. It was a fun time swimming with and Mr Unruh and the gang at Nitro. This was a good taper workout with lots of rest and only a little bit of up tempo swimming.

    Warm up
    300 free with snorkel
    300 back
    200 kick
    100 swim

    Main sets
    2x(4x100 swum as
    #1 75 easy 25 fast
    #2 50 easy 50 fast
    #3 25 easy 75 fast
    #4 100 fast

    16x50 on 1:15
    swum as 4x(50 easy, 50 build, 50 easy, 50 fast) alternating rounds of free and back

    Warm down
    700 perfect stroke

    We treated the 100s more like build than fast and got down to 1:05 on the fast one. I swam these all with a snorkel and felt good. The 50s I was going 32-33 on the fast back and 27-28s on the fast free. It was hard seeing the clock today so I maybe off a second on some of these.
    Categories
    Swim Workouts
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