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  1. Tuesday, NOv. 25

    by , November 26th, 2014 at 11:13 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    8 x 25 burst + cruise @ :45
    100 EZ

    5 x (25 AFAP + 75 EZ)
    -- 3 from blocks, 2 from push
    100 EZ

    20 x 25 dolphin kick w/board & fins @ :40
    -- holding 12 flat-low
    200 EZ

    50 x 25 w/fins @ :40
    done as: 10 x (4 x 25 IM order @ 100 pace + 1 x 25 EZ)
    100 EZ

    Total: 3750


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


    I liked the IM set. I know it isn't strict Rushall -- when do I ever do anything strict Rushall? -- but it was fun and added some variety. Fly didn't bother me too much today, but then I was only taking 3-4 strokes per length and using fins. Teen Fort and Fort Son are home now, so bring on the holiday. Not that I like Thanksgiving much -- the food is disgusting. But the hanging out is good. Pitt is closed until Monday. I will just hit the gym today and then be swimming at Sewy after that.
    Categories
    Swim Workouts
  2. Week 113 - Tuesday

    by , November 25th, 2014 at 03:01 PM (After a long rest)
    I had an early start at work this morning so headed to the pool a little earlier than usual. One of my team mates joined me in an early short workout today. I was surprisingly stiff and sore in my lats, tris and shoulders today.

    500 free with snorkel
    8x50 catchup on 1min
    4x100 kick on 2mins
    500 pull with paddles
    12x50 drill swim
    200 easy

    I went pretty easy the entire practice today and only picked up my pace on the 500 pull with paddles where I went 5:25. Everything else was simply done at an easy pace intended to stretch out.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/26/2014

    by , November 25th, 2014 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 150 2:40 2:30
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    12 X 50 1:05
    #3-6-9-12 are fast, choice.

    1 X 300 5:00 4:30
    3 x 100--descend-- 1:40 1:30
    4 x 50--descend-- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. Fri-Mon, Nov. 21-24

    by , November 24th, 2014 at 10:32 PM (The FAF AFAP Digest)
    Friday:

    Did drylands for about 60 minutes at the gym


    Sunday:

    Met Bill and Jim at the Y for a swim. Did around 2500. Didn't go too fast because I have a nasty cold. And Bill and I chatted while Jim warmed up.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    2 x 25 shooters w/fins
    -- I had some stabbing pain in the forehead when I did these, so decided UW work wasn't in the cards today. Must be the sinuses.
    8 x 25 breast kick
    -- Bill told me on Sunday that I need to bring my knees in more to get more oomph out of my kick. I dunno ... I don't feel like I go anywhere either way on evil kick ...
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ ;45
    100 EZ

    5 x (25 AFAP + 75 EZ)
    100 EZ

    3 x broken 100s + 150 EZ
    -- break :10 @ leach 25
    -- tried to hold my usual 100 pace. couldn't do it with only :10 rest, not surprising, I guess
    100 EZ

    2 x 25 fly w/fins + 25 EZ
    -- fly still iffy

    4 x 100 backstroke kick w/fins @ 1:45
    -- shift a fast 25
    50 EZ

    100 scull
    100 breast kick
    100 EZ

    Total: 3550


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


    Still feeling very congested. And unfortunately, I just got the news that after years of having stable thyroid hormones, they have gone wacky and I am now quite hyper. I suspect this is why I've been feeling tired and sleeping very poorly. Hopefully, I can reverse this soon. But it makes me a little leery about signing up for a meet. Being hyperthyroid is usually very negative for athletic performance.
  5. Week 113 - Monday

    by , November 24th, 2014 at 09:28 PM (After a long rest)
    My taper hit like a ton of bricks this morning; my body was stiff, sore and generally not great. Reading past tapers I have experienced similar feelings two weeks out so fingers crossed I am on course for the SPMS meet on 5-7 Dec.

    i tried being positive despite the crumby feeling in the pool today, which was easier said than done.

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

    Main sets
    10x50 free on :40
    8x100 best average kick on 2mins
    100 easy
    5x300 free on 4mins, 1 and 2 were done breathing 5,7 by 25, 3 I let rip, 4,5 were swum easy with long strokes.

    Warm down
    12x50 drill swim on :50

    I felt pretty bad on the 50s on :40 but held 30s. Despite trying hard on the kick my legs were sore today and I struggle to hold a 1:22 average. The slower 300s I was holding 3:20s. On number 3 I went 2:57, which based on how bad I felt I was pleased with. The drills I focused on high elbows and turns. I plan on swimming a little longer tomorrow but easy. Fingers crossed I can loosen up. Roll on next week.
    Categories
    Swim Workouts
  6. 11|24|14 LCM

    by , November 24th, 2014 at 02:03 PM (Blog)
    1000 drill with fins

    4 x 100 as 50 fast / 50 easy fr on 2:00 with fins and snorkel
    fasts: 31 - 29 - 29 - 28

    3 x 50 as 25 fast / 25 easy fr on 2:00 with fins and snorkel

    100 flutter kick as 50 fast / 50 easy with snorkel

    50 fly with fins and snorkel

    275 in short area with fins and snorkel
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout 11/25/2014

    by , November 24th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    4 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    6 X 75 kick--last 25 fast-- 1:45
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    1 X 50 stroke--fast-- 2:00
    Three rounds.
    Stroke: round 1 fly, 2 back 3 breast.

    8 X 150 pull 2:30
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  8. Nov 22, 2014

    by , November 23rd, 2014 at 08:44 PM (Trying to Train Smarter, Not Just Harder)
    Solo at Trousdale today

    So we didn't get much swimming in, here in Tallahassee this week, due to anticipated super cold temps (for us) - since we only have outdoor pools, they close (for the sake of the poor, shivering life guards) when the temps drop below 30. Missed Tues, Wed & Thurs & it felt so very nice to be back in the water yesterday AM - I was little nervous, because I thought I might have "overdone it" at the gym Tues & Thurs - but apparently not.

    Sorta achy in the shoulders after hitting the gym this am - I have upped the weight on several of my things, or upped the reps on my core stuff. So, a leisurly 1000 warm-up & then pep talk to keep myself in the pool, despite the nasty gray sky overhead, and not having a training buddy.

    1000 w-up (100 free, 25 back, 25 breast - repeat)
    300 kick
    6 x 200 pull @ 2:45 (told I swam solo, right - so that = lazy)
    3 x 500, swim, pull w/agility paddles, fins
    15 x 50 @ :45
    250 cool-down

    Total: 5000 SCY
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    Uncategorized
  9. 11|23|14 scm

    by , November 23rd, 2014 at 01:05 PM (Blog)
    1000 drills

    20 x 15.6M turn drill on 0:30
    • mild speed

    30 x 15.6M turn drill on 0:20
    • rhythm, timing

    20 x 15.6M turn drill on 0:30
    • most were UW turns


    With all the turns I've accomplished these recent months while wearing fins, I got this symptom where my legs are hesitant to flip over without fins (the quick dolphin kick in to the wall with fins was enough to push the legs over). So I started this UW turn drill which helps.

    Drylands: calves, lower back / legs (light), stretching

    Updated November 23rd, 2014 at 01:16 PM by __steve__

    Categories
    Uncategorized
  10. Workout 11/22/14: morning

    by , November 22nd, 2014 at 06:44 PM (Maple Syrup with a Side of Chlorine)
    Borrowed the main sets from a workout that Tim posted for our masters group this weekend:

    w/u: 2 x (200 swim/100 kick/100 pull) (I did 3x)

    12 x 25 @ :45, done in 4 rounds of:
    * distance per stroke
    * high turnover w/fists
    * combination

    100 pull

    8 x 50 @ 1:10, done as 2 rounds of:
    * build up
    * build down
    * all easy
    * all fast

    100 kick

    4 x 100 @ 3:00, fast

    200 loosen and out
    (Masters/Rec/2700 yds/75 min)
    ------------------------------------

    Good group today with Melissa and her daughter Emily (home from college), Kevin, and Luiza (an exchange student from Brazil at my son's school), with Tom, Marie, and Kevin B joining in towards the end of practice. They liked the change in pace and did a great job with meeting the goals of the workout. Thanks for posting a great one, Tim!
    Categories
    Swim Workouts
  11. Week 112 - Saturday

    by , November 22nd, 2014 at 02:20 PM (After a long rest)
    I am still congested but it seems to have at least loosened up a little. Today's workout was a shorter version of our now normal race pace Saturday workout. I swam a little faster today than last week but still hurt as much despite doing less reps in the race pace work.

    Warm up
    8x100 free with snorkel on 1:30

    Main sets
    12x50 drill, build free on 1min
    12x100 on 2mins at 500 race pace
    12x50 kick on :55

    Warm down
    500 easy

    I felt pretty strong during the warm up and quickly got into a nice rhythm today. On the drill build I alternated catchup and finger tip drill. On the race pace set it took me two to really hit my stride going 58s and then I slotted nicely into a good rhythm and went 56/57s until the end. Like last week the last 4 are really hard and in particular the last 2 I had to really battle to keep the 56/57 pace. The kick I used as active recovery holding 43-45s. I did an extended warm down today by doing 200 in the main pool and then moving to the baby pool for an additional 300.

    Since we we are within two weeks of our taper meet I am no longer doing swim bench or abs so hung out talking to the coaches for a few minutes before heading to yoga.

    Todays yoga focused on legs and I found it quite challenging. It still amazes me how hard I have to work to hold the poses I am being asked to do. I have been told a couple of times not to compete(which for me is hard to do) and instead slow things down and focus on the position. I am trying and I have come a long long way but it's still hard; maybe that's the idea. I can hold most of the poses for the desired time now which is a big improvement over where I was when I started.

    We are off to see the hunger games movie this afternoon. I hope it's a good movie. I enjoyed the prior two! Should be a nice relaxing weekend.
    Categories
    Swim Workouts
  12. Workout 11/21/14: noon

    by , November 21st, 2014 at 05:03 PM (Maple Syrup with a Side of Chlorine)
    Quick swim today after a lot of extra hours at work.

    200 swim/200 back/200 im drill
    3 x (50 kick/100 pull/200 swim with AP)
    150 loosen and out
    (Solo/Rec/1800 yds/40 min)
    --------------------------------

    Lots of traffic today, so I just took it easy. Masters tomorrow.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/24/2014

    by , November 21st, 2014 at 04:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    4 X 100 1:50
    1 X 300 5:00
    4 X 100 1:40

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1&3: IM or stroke on 2:15
    Rounds 2&4: Free on 1:45
    Swim #1: moderate #2:build #3:fast
    Break as needed

    3 X 50 1:15
    1 X 100 kick 2:30
    Four rounds.
    50's: #1:moderate #2: 25 fast/25 easy #3:fast

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  14. Week 112 - Friday

    by , November 21st, 2014 at 09:42 AM (After a long rest)
    Our coach is visiting family in Illinois this weekend so iwas sent today's and tomorrow's practice and was asked to answer any questions people may have. Today was pretty straight forward and overall uneventful.

    Warm up
    400 free with snorkel
    8x50 drill swim IM order on 1 min

    main sets
    6x100 IM on 1:45
    16x25 free AFAP on :30
    3x200 perfect stroke with snorkel
    200 free AFAP on 5mins from a dive
    4x25 free AFAP on :40
    100 free AFAP from a dive

    warm down
    200 easy

    i felt a little less congested today after taking another Alka Seltzer last night. I always sleep well after taking the alka seltzer nighttime but have a residual achy feeling the following day. Despite this I felt pretty good in the water and this feeling held throughout practice today. I swam fast but smooth through the IMs holding 1:06-1:08s. The fast 25s to my feet I felt good until the last two when I had to dig deep to hold my :13s. On the AFAP 200 I was hoping to go 1:55-1:56 and surprised myself with a 1:53. I was hurting on the last 50 but my stroke did not fall apart and despite my legs really hurting I felt strong. The fast 25s I was again holding 13s but this time without a flip turn. The last fast 100 I had no expectation and again surprised myself going :51 high. I was really pleased with my AFAP efforts. As I write this I still feel pretty congested but if I swim like I did today everyday I dont care. Two more weeks to rest and get ready for SPMS. Speaking of which there are now over 350 entries which is awesome. I just hope they don't drop the 6th event which I put as my 200 back which in hindsight was a poor selection; I should have made the 50 back my 6th event but alas that decision can't be undone. We have our 500 race pace set tomorrow(fun fun fun) and then we are on the slide down to the meet as the taper really kicks in.

    Updated November 21st, 2014 at 09:57 AM by StewartACarroll

    Categories
    Swim Workouts
  15. Week 112 - Thursday

    by , November 20th, 2014 at 09:48 PM (After a long rest)
    I felt very congested last night so took an alka seltzer nighttime before I went to bed. I slept awesome but woke with a sore throat and I have been feeling congested all day. This morning was a light taper dryland workout with an easy 2k swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter

    Swim

    4x100 free with snorkel
    6x50 catchup on :45
    4x100 kick on 1:45
    8x75 free on 1min
    300 easy

    I plan on taking another Alka seltzer in a few minutes and fingers crossed I will feel better on the morning. Tom headed to Illinois today so I have tomorrow and Saturdays workouts. Tomorrows workout has a fair amount of fast swimming so I need to feel better.
    Categories
    Swim Workouts
  16. 11|20|14 LCM

    by , November 20th, 2014 at 09:31 PM (Blog)
    Drove to pool during my lunch break. On deck, carried work clothes / shoes with me because the locker room is filthy and untrustworthy. Dipped my toe in water with stuff in hand then slipped, fell, and ended up in pool holding all of my stuff ( work clothes / shoes soaking). Swam for 15 minutes

    3 x 100 fr on 3:00 with fins as 50 fast / 50 easy
    • 31 - 28 - 26 for fasts


    Drylands

    iso leg press, 5 sets working up to 3 x 310 each leg

    calf raises on guided squat rack standing on block 20 x 310

    leg curls

    knee raises

    back extensions

    stretching
    Categories
    Uncategorized
  17. Thursday, Nov. 20

    by , November 20th, 2014 at 06:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    4 x 30 from the blocks, SDK @ 100 pace to 15m, cruise back
    100 EZ

    4 x (25 from the blocks @ 100 pace + 25 EZ)
    2 x breast = 15 high, 2 x back (13 high, 14 flat -- a little too fast maybe)
    100 EZ

    30 x 25 backstroke w/fins @ 100 pace @ :40
    -- held 12 flat-low
    -- cruise every 10th one
    -- 9 SDKs + 2 strokes
    300 EZ

    10 x 50
    odds = breast w/fins @ 100 pace @ 1:00 (29-30)
    evens = EZ @ 1:30
    100 EZ

    5 x (25 AFAP + 25 EZ) @ 1:00
    odds = AFAP dolphin kick on back
    evens = EZ
    100 EZ

    Total: 3420


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


    The pool was set up for a college invitational this weekend, so I swam in a 16 feet deep lane. Sweet! Those lanes usually comprise the diving well. Pitt does not have a masters practice tomorrow. I'm contemplating going to Sewickley to swim with Jim and Bill. I'm just a little worried I'll be too tired after two hard workouts and drylands tomorrow and I'm not sure I want to make the long drive. But it's hard to pass up an opportunity not to swim solo.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/21/2014

    by , November 20th, 2014 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    5 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    12 X 25 sprint kick :45
    1 X 100 swim

    4 x 50 1:15 1:00
    4 X 75 1:45 1:30
    4 X 100 2:15 2:00
    Two rounds. Descend each group 1-4.
    Round 1: stroke or IM--interval left
    Round 2: free--interval right

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  19. Wed., Nov. 19

    by , November 20th, 2014 at 11:21 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 breast accordion drill
    4 x 25 breast, alternate whip and dolphin kick
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

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

    3 x (25 AFAP from the blocks + 75 EZ)
    50 EZ

    3 x
    100 AFAP w/fins broken, :30 per 25
    200 EZ
    -- breast (51), dolphin kick (42), backstroke kick (40-41)
    50 EZ

    8 x 75 smooth back/breast/free w/fins @ 1:30
    100 EZ

    Total: 3350


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

    It occurred to me during practice that I hadn't done any USRPT in awhile. I think it's just too darn boring to do very frequently. I may try some today though ...
    Categories
    Swim Workouts
  20. Wed 11/19/14

    Another small showing resulting in me getting my own lane again. Lots of toys tonight.

    400 swim

    4 x's through w/fins
    3 x 25 @ 35 fast k/k/s
    50 cruise @ 60
    3 x 25 @ 35 fast k/k/s
    75 swim @ 1:20 descend to sprint 1-4
    100 EZ

    3 x's through
    250 @ 3:45 pull negative split
    150 @ 2:30 100 w/paddles and snorkel 50 fast kick
    6 x 50 @ 60 stroke swim hold 4IM pace
    rest 30 and repeat
    ---option 2 was 6 x 50 @ 45 hold 500 pace

    50 float and hot tub

    3750
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