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  1. Week 148 - Saturday

    by , August 1st, 2015 at 07:19 PM (After a long rest)
    Last night my daughter had a meet and we did not get home or eat until 9pm last night. I was feeling very tired. I slept great last night and woke feeling much better. The pool was setup scy again this morning for the second day of the meet.

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

    Main sets
    8x50 drill/build on 1min
    4x100 at 200 race pace on 2:30
    5x200 pull on 2:45
    8x50 done as 25 no breath underwater on back fast, 25 easy with fins on 1min
    50 fast with fins

    Warm down
    400 easy

    I believe I picked up a cold on my trip to Orlando and despite taking some decongestants my chest was pretty tight and I have a niggly little cough. Despite having a little challenge breathing on the fast set I generally felt good in the water. I felt smooth on today's 100s and went :53,:54,:54,:54. Tom took my splits and said I was really even per 50. I was very happy about these! The 200s I went very smooth and used them as active recovery; I ended up descending the 200s, starting at 2:15 and dropping to 2:05 by the last round. The 50s with fins were fun and we did these as a group with lots of laughing and joking. One of my team mates suggested doing the 50 fast and I went :21/:22 with fins. I then took a really slow easy warm down in the baby pool while the madness associated with the kids meet erupted around me. This was the last meet of the season for the kids and there were hundreds and hundreds of kids swimming in the pool within seconds of us finishing the 50 with fins.

    I am really hoping that an easy weekend with some decongestants will clear up my cold and I will be ready for the meet on Thursday. I am having a really good taper and I believe I am going to have a great meet next week.
    Swim Workouts
  2. Week 148 - Friday

    by , August 1st, 2015 at 07:18 PM (After a long rest)
    I got back to the house from Orlando at around 7pm on Thursday night. My wife was not feeling so great so we ordered pizza and had dinner and went to bed pretty early. My daughter had a swim meet on Friday and Saturday and my son had a long week with marching band so everyone was tired. It was great to see everyone and catchup on the weeks happenings.

    I slept well. The pool was setup scy.

    Warm up
    400 free
    6x50 catchup on 1min

    Main sets
    8x100 kick on 2mins done odds fast and evens easy
    4x(4x25 on :40 done as open, close, easy, fast)
    100 easy
    5x100 IM on 1:40 odds drill even swim

    Warm down
    10x50 smooth perfect stroke on 1min

    Most of this workout except the open,close and fast 25s and 2 of the IMs. I went 1:09 on the first fast IM and 1:04 on the second. I felt good today but came back from Orlando with a chest cold.

    After practice we went out for a team breakfast and I caught up with everyone.
    Swim Workouts
  3. A good saturday, last long course till friday

    by , August 1st, 2015 at 04:30 PM (Mixing it up this year)
    This was an interesting one. Recovering much better since I had a day of just plain PIGGING OUT!

    400 free
    400 MI (backward IM)
    4x150@2:30 free w/paddles & buoy
    6x50@1:00 free
    4x150@2:30 free w/paddles & buoy
    6x50@1:00 free
    300 as 25 double arm back/75 free
    10x25@:30 odds stroke, evens free
    50 free EZ
    10x50@1:00 free
    500 free kick w/zoomers

    Total 4200 meters
    Swim Workouts
  4. Contemplating LCM 1500...

    by , August 1st, 2015 at 03:46 PM (Alex's swim journal)
    Today I did a set to test my fitness in the 1650 range, and I'm feeling very out of shape... not peak form:

    4000 SCY/70 mins

    Warm-up (1400/25 mins):
    6 x 200 FR on 3:20 (evens w/ pull buoy)
    200 BK recovery
    1:00 rest

    Main Set (2000/35 mins)
    12 x 50 FR on :50 (erratic at first but settled into :43 pace)
    6 x 100 FR on 1:40 (1:28-31)
    3 x 200 FR on 3:20 (3:10-3:11, really losing it here)
    200 BK recovery
    1:00 rest

    Cool-down (600/10:00)
    3 x 200 FR on 3:20 (2nd rep w/ buoy)

    I'm thinking about going up to Rockwall, TX, for their LCM meet in a couple of weeks, maybe do the 1500... see how bad I've actually gotten with my spotty training over the last year. My pace in the set above seems to indicate I would be in the range of my last two 1500 attempts in meet settings (2013 and 2014); but I felt like I was losing a lot of steam in that last 10-minute segment, so I don't know. And I haven't done LCM in ages.
  5. 7|31|15 SCM

    200 fr
    5 x 50 fr (and br) on 1:00

    SET 1
    10 x 50 fr on 3:00
    • 25 + turn - sprint/hypoxic
    • remainder - moderate/breathe every stroke

    SET 2
    5 x 50 fr with fins/snorkel on 3:00 fast
    • 27-29's



    Sore neck is improving, been bugging me for about 4 weeks. Left adductor is sore, been about 2 months like that. Everything else works OK though.

    Click image for larger version. 

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  6. There is a road...

    by , August 1st, 2015 at 11:00 AM (Hello!!! Hello! Everybody!! Its so nice to see you again! What? Where have I been?????)
    It runs parallel to the Gulf of Mexico right along the beach in some sections of Florida. When I first moved here I measured the distance on my bike speedometer from one of the scatterings of high rises to another high rise equaling a bit more than half a mile. Therefore swimming up and back from one building to another is a hair more than 1 mile.

    Well, today I planned on swimming at the pool, but once again it was “closed for cleaning”. So I said to myself “Lets check out the beach.”It is a very, dark gloomy day which is great because no sun, no hot! The water was very glassy and it felt like velvet. I didn’t think there was a current. Usually I like to get the difficult half (current against me) over first. But there was no battle. In fact I felt like I was just cruising along. It was great. The way back however was not tedious but, a little bit tough.

    I had planned to do a stick to it workout in the pool, but ended up mostly free swimming different stroke I felt like at any time. Sometimes there was no rush, so I rushed. Other times there was no rests, so I didn’t rest. If felt exactly like the opposite of a workout yet I still got in a good paced one mile swim. No worries!
    I have a lot of swimming to do to get ready for the 5K Aug 23. Oops I did it again. Blogging makes me stick to my swimming. How does that work?
  7. My Stats from

    Well, there doesn't seem to be a section on this website to list stats like does, so I'll post them here to track my progress.

    My time trials
    Stroke Distance Time
    Freestyle 100m 01:40
    Breaststroke 100m 02:00
    Backstroke 100m 01:40
    Butterfly 100m 02:00

    I'm not a sprint swimmer, I'm an endurance swimmer. Though it's good to improve on both. Here is my current workout program:

    Duration 45-60 mins
    Distance 2500m
    Pool length 25m
    Warm up
    4 x 100m Freestyle Swim (even pace), rest 0:15 / 100m
    Freestyle swim at a steady pace.
    Build up
    3 x 50m Backstroke Swim, rest 0:20 / 50m
    3 x 50m Freestyle Pull with a pull buoy, rest 0:20 / 50m
    3 x 50m Backstroke Swim with paddles, rest 0:20 / 50m
    3 x 50m Backstroke Kick, rest 0:20 / 50m
    Kick on your back with arms held loosely by your side.
    Core (repeat 2 times)
    4 x 100m Freestyle (50m Easy, 50m Effort), rest 0:20 / 100m
    Freestyle swim at a slow, relaxed pace for 50m, followed by Freestyle at a fast pace for 50m. Recover during the easy part of the swim.
    6 x 50m Backstroke Swim, leave on 01:06 / 50m
    Backstroke swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
    Warm down
    2 x 50m Freestyle Easy, rest 0:15 / 50m
    Freestyle swim at a slow, relaxed pace.
    Intensity key
    Easy: 50-60% of your maximum heart rate
    Aerobic: 60-70% of your maximum heart rate
    Endurance: 70-80% of your maximum heart rate
    Sprint: 80-90% of your maximum heart rate
    Swim Workouts
  8. Workout 07/31/15: morning

    by , July 31st, 2015 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/100 kick/100 drill
    3 x
    50 DPS, 10sr
    25*AFAP into 25 EZ
    100 kick
    100 loosen and out
    (Solo/Rec/1300 yds/25 min)
    Another quick swim this morning before work. I called today to confirm that I still have a room for Nationals, which I do. I also received word that I will be swimming on a 200 free relay Friday night - besides the fun ones I have done with my*sibilings at our mini-meet, I haven't been on a relay since Zones in 1996!
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 08/03/2015

    by , July 31st, 2015 at 03:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout

    WARM UP:
    5 X 100 2:00
    8 X 50 1:00
    50's: 1-4: long and smooth
    5-8: descend to fast

    1 X 100 swim 2:00
    1 X 100 kick 2:30
    1 X 100 swim 2:00
    4 X 50 kick--25 fast/25 easy-- 1:30

    4 X 50 1:15 #4 on 2:15
    3 X 100 2:15 #3 on 3:15
    Two rounds choice.
    50's: 3 moderate/1 fast
    100's: 2 moderate/1 fast

    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 08/01/2015

    by , July 31st, 2015 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SATURDAY Taper/rest workout

    WARM UP:
    3 X 100 2:00
    4 X 50 1:00
    2 X 100 1:45
    4 X 50 1:00
    Descend 50's 1-4

    6 x 50 kick 1:20
    #4-6: build to fast

    1 X 100 moderate
    4 X 50
    Three rounds-choice
    50's: odd: blocks--25 sprint/25 easy even: 25 easy/25 build to race finish
    Coach will give send-offs

    Relay starts/warm down
    Swim Workouts
  11. Wed-Fri, July 29-31

    by , July 31st, 2015 at 11:42 AM (The FAF AFAP Digest)
    Wednesday: Drylands

    rehab ex
    seat4d roww, 80 x 4 x 8
    rear delt fly, 65 x 4 x 8
    leg extensions, 105 x 4 x 8
    deadlift, 70 x 4 x 8
    bicep curls 15 lb DBs, 4 x 12
    hip abductors, 110 x 4 x 8
    kneeling ab crunches, 120 x 2 x 20
    flutter kicks on bosu, 2 x 100
    long arm crunches, 2 x 50

    stretching, 15 min


    Swim//LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (25 fast various + 25 EZ)

    Main sets:

    16 x 50
    odds = fast @ 100 pace
    evens = EZ

    10 x 100 back or flutter kick w/fins @ 1:40
    50 EZ

    Total: 2750 m

    Heated Vinyasa, 75 minutes


    I had been planning to got to Pitt today for one last swim before it closes for the entire month of August. But I heard they were already roping off the competition pool. Had I known that, I would have swum at Lebo this am ... Not worth the drive to swim in the Pitt rec pool. So not sure what I'm going to do today ...

    Add on ....


    Swim/SCY/Solo @ LA Fitness:

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    10 x (25 AFAP kick + 50 EZ) @ 2:00
    100 EZ

    Total: 2100 y

    3 mile walk

    Updated August 1st, 2015 at 11:26 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  12. Chemicals were off again

    by , July 31st, 2015 at 07:35 AM (Mixing it up this year)
    Hot water and chemicals off, not a good combination.

    300 free
    4x150 free w/paddles & bouy
    10x50@1:00 free
    8x100@1:40 free w/paddles & bouy
    600 free w/paddles & bouy negative split by 200
    4x50@1:00 free
    300 as 25 kick/25 drill/25 swim

    Total 3300 meters
    Swim Workouts
  13. Short stuff

    Small crowd. I must have missed the memo again.

    500 mix up
    4 x 100
    -odd IM drill
    -even free no breath between flags
    4 x 75
    -work walls, went IM order

    4 x 50 moderate free @ 60
    3 x 50 kick with fins descend to sprint @ 45
    50 breast strong @ 1:15
    4 x 50 at 200 pace @ 60
    3 x 50 kick with fins descend to sprint @ 45
    50 breast strong @ 1:15
    4 x 50 faster than 200 pace @ 60
    50 breast strong @ 1:15
    4 x 50 swim w/fins sprint @ 60
    3 x 50 kick @ 1:15
    50 breast strong @ 1:15
    100 EZ
    200 negative split
    250 w/snorkel

    Kinda nice to have some short swims and back home earlier than normal. As soon as it cools off a few degrees I'll mix in a jog tonight. Huge difference between mid 90's and high 80's.
  14. Week 148 - Thursday

    by , July 30th, 2015 at 03:16 PM (After a long rest)
    Once again I swam with the central Florida masters team. Today was at a fitness center at central Florida hospital in celebration. The pool was 5 lanes but each Lane was nice and wide and the lane I was in was about 6'6" the whole way. I had a lane to myself again.

    Warm up
    500 free with snorkel
    6x50 catchup on :45
    200 IM

    Main sets
    3x(2x100 done as 100 afap, 100 easy, 2x50 done as 50 afap, 50 easy, 4x25 done as odds afap, evens easy, 50 easy) round 1 & 2 free round 3 back

    Warm down
    300 pull easy
    200 IM easy
    100 kick easy
    50 double arm back easy

    I had trouble hitting my stroke count on the warm up but did not put 2 and 2 together until the main set where I started out with a 1:04 on the fast 100 free that the pool was SCM and not scy. On the fast 50 I went 28 and on the 25s I was 14s. The coach on deck was giving me splits but I don't remember the tenths. The fast swims went straight into the easy swims with no rest and we regrouped at the end of each easy swim. I would guess we were getting 20 seconds rest between the easy and fast swims.

    On round 2 I was much quicker than round 1 and went a 59 high on the fast 100, 27 on the 50 and 14s on the 25s. On the back I was 1:06, 33, and 15 lows. I was really happy with the last 2 rounds and felt strong.

    I don't ever remember having had stroke issues on scm but I somehow hit 10 1/2 strokes on free instead of my 9 that I typically do scy. I also noticed that the flags and the T on the bottom of the pool were really close to the wall. Despite these little challenges the pool was great and the temperature was awesome.

    I have been feeling a little congested the past couple of days and backed off after 3 rounds of the main set even though everyone else did another round and a shorter sprint set after that. I am heading home tonight and can't wait to sleep in my own bed and really get back to a routine the next few days. Travel can be tough and this trip for some reason was tough.
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 07/31/2015

    by , July 30th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout

    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    1 X 100 easy 2:15
    1 X 100 strong 2:30
    1 X 50 easy 1:30
    1 X 50 @ 100% --
    Two rounds, choice.
    50's @ 100% from the blocks

    Relay starts
    Warm down
    Swim Workouts
  16. Tired Today

    by , July 30th, 2015 at 07:28 AM (Mixing it up this year)
    Yesterday I could not stop eating. Really blew my dietbig time but I am going to try to correct that today. Started with an easy workout, hope the rest of the day goes well.

    1000 free
    500 free kick w/zoomers
    3x200@5 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free kick w/zoomers
    200 free w/snorkel

    Total 2500 meters
    Swim Workouts
  17. Workout 07/29/15: morning

    by , July 29th, 2015 at 08:38 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning before work.
    200 free/200 back/200*im drill/200 kick
    2 x
    75*DPS into 25 AFAP
    100 kick
    25*AFAP into 25*Ez into 50 DPS
    100 kick
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    Trying to work in some speed in preparation*for my first Nationals (and second ever lcm meet). I am not following my usual two-week taper plan, but I do feel like I am a bit peppier in the water as compared to the lcm meet I did last year. At least I have a more robust base laid down at this point. In order to swim the trip, I swapped weekends so will be pulling a James Adams and 73 hours from now through Tuesday, then hopping in the car Wednesday morning for the 8 hour drive to Ohio. I plan to make it for a quick swim on Wed night and perhaps the pre-meet meeting, then will swim the 800 on Thursday*followed by the 400im, 50 free, and 200 back on Friday (plus maybe a relay). Then my son and I will be heading into Cleveland to catch some ball games and a visit to the*R&R HOF,*but most importantly for a college visit. I might try to drop in on a Masters workout while in town.
    Swim Workouts , Planning
  18. Sarasota Y Sharks Masters 5:30 AM Workout 07/30/2015

    by , July 29th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout

    WARM UP:
    10 X 100
    5 on 2:00
    5 on 1:45

    1 X 100 kick 2:30
    1 x 100 swim 2:00
    Three rounds

    4 X (3 X 50 1:20 #3 on 2:00
    Alternate: easy, build, fast. Choice.

    3 X (start-turn-finish

    Relay starts/warm down
    Swim Workouts
  19. Week 148 - Wednesday

    by , July 29th, 2015 at 11:15 AM (After a long rest)
    Yesterday I traveled to Florida and had a really early flight to Orlando and was unable to swim due to the flight and work commitments.

    Today I swam with central Florida masters at Windermere prep school an outdoor 25scy pool with little to no outdoor lighting. The pool was a nice temperature. I felt tired before I swam despite not swimming yesterday but felt ok in the water.

    Warm up
    200 free
    200 pull
    100 kick
    200 IM

    Main sets
    1x50 at 200 race pace
    1x50 easy
    2x50 at 200 race pace
    1x50 easy
    3x50 at 200 race pace
    1x50 easy
    4x50 at 200 race pace
    1x50 easy
    200 pull easy
    5x100 from block done as 25 afap, 75 easy
    400 pull easy

    Warm down
    4x25 no breather, as many strokes, as few strokes, underwater on back
    100 easy

    This was interestingly different from normal. Lots of stopping and starting and no clocks with the coach telling you when to go and what your splits were. I held 27 lows on all the fast 50s with 10 seconds of rest between fast 50s and 20 seconds after the easy 50s. I was 10s on the fast 25s. I swam everything else aerobically.

    Updated July 30th, 2015 at 03:16 PM by StewartACarroll

    Swim Workouts
  20. I hung in there

    by , July 29th, 2015 at 07:31 AM (Mixing it up this year)
    This was a tough swim when you do the stroke work. I did alittle fly on some but mostly free.

    The really bad news is this is the last week of long course, next week we are back to short course.

    400 free
    300 free w/paddles & bouy
    3x100@1:40 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free w/paddles & bouy
    200 free w/bouy

    66x25@:30 #1-11 free #12-21 stroke #22-30 free #31-38 stroke #39-45 free #46-51 stroke #52-56 free #57-60 stroke #61-63 free #64-65 stroke #66 free
    150 free EASY

    Total 3500 meters
    Swim Workouts
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