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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout 03/31/2015

    by , March 30th, 2015 at 11:28 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 5:00
    6 x 50 kick 1:20

    1 X 100 easy 2:00
    1 X 50 @ 100% 1:30
    Four rounds, choice

    6 X 200 pull 3:20
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  2. Sun, March 29

    by , March 30th, 2015 at 11:25 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 chest press fly
    5 x 50 free w/paddles @ 1:00
    50 EZ

    Main Sets:

    8 x 50 burst SDK + cruise @ 1:15
    100 EZ

    10 x (25 AFAP w/fins + 75 EZ)
    -- 5 kick, 5 swim
    50 EZ

    5 x 50 free w/paddles
    50 EZ

    Total: 2950


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

    I felt like garbage yesterday, and it took a lot of mental will power to get through that fairly easy workout. And thanks to the Ft. Pitt bridge closure, it took me 90 minutes to drive home. I sleep 9+ hours last night and still feel poorly. At this point, I fear I may have to cancel Zones. I'm not going to swim sick again. I obviously had an ear infection at Albatross and it didn't go so well. And I'm not even sure my sinus infection is fully gone ... I'm feeling awfully discouraged.

    I'm getting to head to the gym today.
    Categories
    Swim Workouts
  3. Deck Entered the 200 Fly

    by , March 30th, 2015 at 07:32 AM (Mixing it up this year)
    I deck entered the 200 Fly this weekend and havent' swam that fast since 2011, went 3:13. Made finals and yes swam it again in 3:17. Pleased with the result.

    500 free
    500 free kick w/zoomers

    2 times thru w/paddles & bouy
    3x100@1:30 free R1 held 1:23 R2 held 1:21
    200@3:00 free R1 went 3:46 R2 went 3:41

    5x100@1:45 free w/snorkel went 1:36, 1:36, 1:34, 1:34, 1:33

    300 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  4. Sat., March 28

    by , March 28th, 2015 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    650 various
    100 scull
    5 x 50 free w/paddles @ 1:00
    50 EZ

    Main sets:

    2 x 100 fly w/fins (:5 break @ 25s) + 100 EZ

    8 x 25 fly w/fins @ 100 pace @ :40
    100 EZ

    20 x 25 back w/fins @ 100 pace @ :40
    100 EZ

    8 x 50 free w/paddles @ 1:00
    100 EZ

    Total: 2850


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

    I drove to Sewy and found the pool closed for a kids' event (not listed on the website). I had to wait 45 minutes, so I stretched/did yoga and sat in the hot tub for awhile. I was beat after yesterday's workout, and still felt tired today. I'm sick of feeling run down. Between the sinus infection and follow on ear infection, I've been out of sorts for 5+ weeks. If I don't get better soon, I won't be too jazzed up about racing ...
    Categories
    Swim Workouts
  5. Week 130 - Saturday

    by , March 28th, 2015 at 02:21 PM (After a long rest)
    I slept like a baby last night and felt ok when I woke up but could have done with a couple more hours of sleep. I think a nap is in order later today. My ear is still not back to normal and suspect I will have yet another doctors visit next week. My allergic reaction to the shot has completely come out and I look like a teen with acne. I have blisters on my chin, cheek and ear. Despite this I do feel much better than I did earlier in the week. Today the pool was setup LCM and we did our 16x100 set done at 400 pace. Today was a big welcome back to long course. Oh did I hurt.

    Warm up
    8x100 on 1:30 with a snorkel
    8x50 kick on 1min

    main set
    16x100 on 2:10 at 400 race pace(1:05)

    warm down
    200 easy

    i started at 1:05 but soon slipped into a 1:06 pattern. This set hurt so much more than the scy version. On 12 I felt like I was going to throw up but somehow this feeling translated into a pop in my ear at the turn and I had instant pain relief in my ear. It was almost like a pocket of pressure let go. I skipped 13 and then finished out the last 3 holding 1:07s. This set hurt a lot and I mean a lot. I think after taper it's going to take several weeks to be able to get to 16 at 400 pace.
    Categories
    Swim Workouts
  6. Workout 03/27/15: evening

    by , March 27th, 2015 at 08:22 PM (Maple Syrup with a Side of Chlorine)
    I had a couple of busy days at work, including a conference call with regional and zone directors and some bug wigs at the main office in regards to our immunization services .. I was able to articulate how we have gotten to this point and what we are doing to continue strong in helping adults stay current with shots. I was able to sit in on the last hour of class at the college last night and found this neat article about the school that I would like to share.

    I spent the day helping my mother-in-law move today. It's always funny how long it seems to take to load a uhaul, but how quickly it gets emptied! She only moved across town, but the killer was that she is now in a second floor apartment so I had quite the dryland workout! Hopped into the pool for a quick swim tonight ...

    200 free/200 back/200 im drill
    600 shark swim
    Noah's Ark with snorkel
    100 loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------
    A few other items of interest ...

    - Received the first entry into the swim meet, which is a month away.
    - I will be off to a coaching clinic tomorrow in Worcester, MA, that is focused on Open Water training. With snow in the forecast I am anticipating a three hour one way trip, so an early start.
    - I slipped in a top ten time for 2014 scm in the 200 fly -pretty cool.
    Categories
    Swim Workouts
  7. Friday, March 27

    by , March 27th, 2015 at 03:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

    Had a tech suit on to work on breakouts. Breakouts were basically the focus of the whole workout.

    10 x 25, fast belly SDK to 15m then cruise @ 1:15
    150 EZ

    10 x 25, belly SDK @ 100 pace to 15 m then cruise @ 1:00
    150 EZ

    2 x 25 belly SDK from the blocks to 15 m @ 100 pace
    50 EZ

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

    -- few fast free flip turns
    -- was completely out of gas
    50 EZ

    10 x 25 SDK w/fins @ 100 pace @ :30
    50 EZ
    10 x 25 back SDK w/fins @ 100 pace @ :30
    100 EZ

    Total: 3250


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

    Some breakouts were good, some not so good. This is definitely the weak element in my fly races. I can't seem to sense the surface. I also wish I was good at breathing every stroke in fly. It would be easier to stay UW longer and I wouldn't have that oxygen deprived crash at the end of the 100.

    Feeling a bit better today, ears not as painful. But I'm still rather tired. Off to coach soon and then I hope to watch NCAAs tonight. I am in awe that Texas got 6 flyers into the A final. There should be fireworks tonight in the 100 fly, 100 breast and 100 back!
    Categories
    Swim Workouts
  8. Week 130 - Friday

    by , March 27th, 2015 at 02:43 PM (After a long rest)
    I am finally starting to feel a little better. I am still taking the decongestants and have some discomfort but its now at the point I would not describe it as pain. I slept well last night and was looking forward to swimming this morning.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x50 with snorkel on :35
    4x200 kick on 3:30
    3x(3x25 no breathing on :30, 75 kick done as over, under, over on 1:30)
    5x50 with snorkel on :35 holding :30
    straight into 250 with snorkel holding :30 pace on :35 base
    straight into 5x50 with snorkel on :35 holding :29

    Warm down
    10x50 drill swim on 1min

    This was a throwback workout for me with a lot of pace work.

    The transition 50s I held 31/32s. On the 200s kick I held 2:50s. The 25s no breathers I was holding 13s and then using the 75s kick as active recovery.

    On the set of 5x50's I held :30's but they hurt a lot and then went straight into the 250 where I went 2:34 which meant I held :30s and this hurt even more. On the last 5x50s I hurt and was really working hard to go 30s until the last 50 where I dropped a :28. This set was quite encouraging because I was swimming with a snorkel and as such did not cheat by looking at the clock as I was swimming, so these were all off of the pace I felt.

    Tom said we will be going LCM tomorrow. I am not sure if I am really excited about our 16x100s at 400/500 race pace.

    -------
    Update after the meeting at my sons school.

    For or those who have been following the Carroll drama about my sons two concussions will be pleased to know I made it through the meeting without swearing or dragging anyone across the table. We started with them asking us about his current accommodations and whether they were working. From there I hijacked there agenda and took the meeting where I wanted it to go. When I started my wife's body language was classic, she looked away and sighed but over the next 30 minutes she realized I was in control and was being as deliberate about my words to communicate our concerns but also to emphasis the importance and lack of caring we felt from the school throughout this whole incident.

    First, there was only the school councilor and assistant principal in attendance. I had probably overthought how I was going to make them aware of my concerns but had decided to make them understand the severity of our concerns by asking them how they would feel if they were told by Children's Hospital that there child had a SWOLLEN BRAIN and would LIKELY have a full recovery. I told them that from every point of interaction with the school we felt they were not taking these incidents seriously, reinforced by the fact that the coach, nurse and principal had not even attended today. They were busy!

    I then told them what we wanted; a documented incident report from the coach and nurse, a detailed description of the schools policies and procedures for managing PE and incidents related to head injuries, and a written report of how my sons incident happened and what specifically they were going to do to safe guard my child. My son sat in with us and as they tried telling us there procedures he described how they had not been followed. They agreed to all my demands and agreed to set another meeting with the teacher, the nurse and the principal to review the findings and document next steps. They committed they would have the conversation with the principal and email us some dates for a follow up meeting by next Tuesday morning. I finished with, if I did not hear from them by the middle of next week with a follow up date I would be taking more drastic action to protect my son. I told them I will not allow a 3rd incident and will hold them both personally and professionally responsible if there was no next step to correct the issues. I think I put the fear of God into them.

    My wife gave me a hug after the meeting and said she was very proud of me and actually said she did not realize how manipulative I could be to get what I wanted. My son who was in the room teared up a couple of times while I was describing how important he is to us and after the meeting he told me he loved me.

    Thanks for all the great well wishes the past few weeks. This has been very tough on lots of levels for my wife and I and I do genuinely appreciate all the support from you all.

    Updated March 27th, 2015 at 06:54 PM by StewartACarroll

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 03/30/2015

    by , March 27th, 2015 at 11:58 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:40
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:30

    12 x 50 1:15
    odd: easy even: build to fast

    1 X 100 moderate 2:15
    4 X 50-descend to fast 1-4-- 1:15 #4 on 1:30
    Four times--choice

    8 x 100 pull
    6 on 1:45
    2-swim down- on 2:15

    4200M
    Categories
    Swim Workouts
  10. Friday flyer

    by , March 27th, 2015 at 08:29 AM (Mixing it up this year)
    Just felt like doing some fly but not a 500

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy in 7:13
    400 IM in 6:56
    300 free kick w/zoomers
    200 fly in 3:25 one of my fastest in a workout
    100 free EZ
    5x100@1:45 free w/snorkel

    Total 3000 yards
    Categories
    Swim Workouts
  11. Week 130 - Thursday

    by , March 26th, 2015 at 09:32 PM (After a long rest)
    I spoke to a friend after workout yesterday who is going through nursing school and she said I should sit out for a day. I decided to head nurse Nikki's advice and this morning I did dry lands and stayed out of the water. I actually felt a little better this morning and as I write this for the first time in a few days I have no constant pain in my ear. Thanks Nikki.

    Today I focused on lots and lots of abs.

    5x(1:30 on vasa swim trainer, :30 rest)
    5x(extended flutter kick, oblique crunches, leg lift, planks, extended flutter kicks) done as :45 on and :15 transition. With 1min at the end of each round.

    I will no doubt be sore tomorrow.

    Psych sheets for Nationals are interesting. When I saw the entry list I was very pleasantly surprised how many fast guys had entered the meet. When the psych sheets were posted I was almost as surprised that some of those I expected to enter my events had actually entered other events. It's interesting to see the world record holder in the 200 LCM free(Nicolas Granger from Francce) enter the meet but not enter the 200 free. I was expecting to see Michael Ross and Ross Davis in the 200 free as well. It will still be a very fast race but I was expecting one of those 3 to go close to David Sims record.

    Updated March 31st, 2015 at 08:44 AM by StewartACarroll

    Categories
    Swim Workouts
  12. Thursday, March 26

    by , March 26th, 2015 at 02:57 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    seated low row, 90 x 4 x 6
    leg press, 215 x 4 x 8
    rear delt fly, 75 x 4 x 6
    good mornings, 90 x 4 x 6
    tricep press, 80 x 4 x 8
    straight arm dips, 75 x 3 x 25
    kneeling ab crunch, 150 x 4 x 8
    landmined windmills, 45 x 4 x 15
    hip abductors, 110 x 4 x 6


    Swim/SCY/Solo

    1300 EZ


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

    I took yesterday completely off, felt just horrible. Still can't hear much out of right ear, and left ear is sore too. I wish nationals was in May (I recall it was in 2013). It would give everyone who is sick from late winter/early spring illnesses time to recover and it would not be as close to the all the zones meets.

    I was trying to watch NCAA prelims on my iPhone while I was at the gym. But the feed was not ideal; the video was running way behind the commentary. The 200 IM seemed insanely fast to me.

    Nationals psych sheets are out: http://www.usms.org/comp/scnats15/heats/

    I really should have entered 100 back ... I was just deterred by the meet being outside.

    Updated March 26th, 2015 at 05:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 03/27/2015

    by , March 26th, 2015 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    4 X 50 descend 1:00
    1 X 200 kick 4:30
    8 X 50 kick-descend 1-3/4-6- 1:15
    3 X 100 1:30
    6 x 50-descend 1-3/4-6- 1:00

    16 X 25 :40 #8 on 1:20
    Choice--up tempo

    1 x 100 moderate 2:00
    1 x 50 build 1:00
    4 x 25 fast :45 #4 on 1:15
    Four rounds--choice

    6 X 200 pull 2:50
    #6 is swim down

    4300Y
    Categories
    Swim Workouts
  14. Tired today

    by , March 26th, 2015 at 07:34 AM (Mixing it up this year)
    Just an easy one.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/paddles & bouy holding 1:35's
    500 free kick w/zoomers as 25 easy/25 mod/25 fast
    500 free w/snorkel moderate

    Total 3000 yards
    Categories
    Swim Workouts
  15. Week 130 - Wednesday

    by , March 25th, 2015 at 09:31 PM (After a long rest)
    I felt pretty hideous again this morning but as they say, if it does not kill you it will make you stronger. I was pretty tired from the get go today and really only swam the 16x50s hard today deciding to cruise the rest(although it still felt horrible).

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

    main sets
    8x75 kick on 1:20
    16x50 on :50 at 200 race pace
    200 easy
    400 IM done as drill build by 25 with :30 rest
    400 free negative split with :30 rest
    400 IM done as drill build by 25 with :30 rest

    warm down
    10x50 on 1min done with 12.5 scy under water dolphin kicking

    i held 26/27s on the 50s but was hurting pretty bad. I think I am adjusting to the time though since I made my goal time feeling like crap and sick. I guess that's a good thing. I guess this does not matter too much since we only have a week or so til I start tapering but the dilemma is whether to reduce the send off or increase the pace. I am leaning towards increasing my pace on the same send off.
    Categories
    Swim Workouts
  16. Hey all! Long time no Blog!

    by , March 25th, 2015 at 01:27 PM (Fast Food Makes for Fast Swimming!)
    Just dropping in to say HI to everyone! I haven't really logged into USMS.org much over the past year with my whole house remodel thing going on. Well, phase 3 of 375 is almost done on the remodel, as I'm in the painting phase of the master bedroom, bathroom, and half the living room, along with the upstairs hallway and my MIL's room. Still lots to do.

    But I did do a good thing (to make my wife happy, yet she hardly noticed) and took a load of 1.2 TONS to the dump yesterday. Mainly sheetrock, and old plywood from the old flooring. Also a few windows, a toilet, and other misc. garbage stuff. It's a great dryland workout if anyone wants to try moving 1.2 TONS twice over a few hours time.

    Well, in swimming things, I'm still going at it, and actually on the upswing from last summer/fall. I was way out of shape then, concentrating mainly on work and my house. It showed in a couple events, like a 200 Fly in which I nearly could not complete. YES, James couldn't do a continuous 200 yard Fly! In November I did a 2:20ish stopping at the 100, 125, and 150 of the race for a 3-4 second breather turn. Gotta do what you gotta do, right?

    Well, fast forward to last month, in a SCMeter meet, where I had no problem doing a 2:27 200 SCM Fly after a 400 IM and 1500 Free on Friday night, on my way to a very good full weekend on hopeful Top Ten swims.

    This coming weekend I will be attending my LMSC SCY Champs meet in Moscow, Idaho, where the fun will continue. To start off the meet, I have the 400 IM, followed by 1650, then a while later have the 200 Fly and 200 IM. Sunday just the 500 Free and 100 Breast, but still a full weekend. I'm looking forward to the 400 IM "race to the death" against Ellen Reynolds. I'm assuming she's going for the 50-54 National record, since her entry time is just a mere second away, and she's had some previous good races with me in that race before. Not chicking me this time Ellen!

    I'm hoping to get a video of the race, and if so will FB post it. If you're not my buddy yet, you better find me! My name is common, but it's still not hard to find me with all my common swimmer friends from USMS and beyond!

    Happy swimming to all!
  17. Sarasota Y Sharks Masters 5:30 AM Workout 03/26/2015

    by , March 25th, 2015 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 100 1:40
    1 X 200 3:20
    3 X 100 1:30
    1 X 300 4:30
    4 X 100 1:30

    10 X 50 kick
    5 on 1:10
    5 on 1:00

    4 X 50 1:00 1:15 #4 on 1:30
    4 X 100 2:00 2:15 #4 on 2:30
    Two rounds.
    Round 1 free/intervals left
    Round 2 stroke/intervals right
    All #4 swim @ 100%

    6 x 200 stroke or IM 3:30

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  18. A little sick to my stomach

    by , March 25th, 2015 at 07:43 AM (Mixing it up this year)
    Not feeling that great this morning. The hard boiled eggs didn't sit well.

    500 free
    500 free kick w/zoomers
    10x100@1:40 free w/paddles & bouy holding 1:25's
    500 free kick w/zoomers every 3rd 25 FAST
    4x100@2:00 free w/snorkle OVER KICK!
    100 free EASY

    Total 3000 yards
    Categories
    Swim Workouts
  19. workout 03/24/15: evening

    by , March 24th, 2015 at 11:08 PM (Maple Syrup with a Side of Chlorine)
    I had a nice day today, with chapel at the college this morning and a nice visit with my niece for supper.

    200 free / 200 back / 200 im drill
    8 x 125 on :20sr (25 kick, 75 build, 25 pull)
    100 kick
    4 x 50 from blocks, fast inside flags
    200 loosen
    (Masters/Rec/2100 yds/50 min)
    -----------------------------------------------

    My neck is feeling much better and it was great to meet with the team tonight. I did the 125's on 2:10 with the builds as im rotations.
    Categories
    Swim Workouts
  20. Week 130 - Tuesday

    by , March 24th, 2015 at 10:17 PM (After a long rest)
    I ended up having a reaction to the antibiotic shot I got at the urgent care and have a rash on the right side of my face and even had a little more swelling this morning. I still did dry lands and a very easy swim but felt pretty hideous this morning. After practice I went to see my GP and was put on a stronger course of antibiotics.

    Dry land
    5x(vasa swim bench done as 1:30 on and :30 rest)
    3xabs(flutter with arms extended like backstroke, oblique crunches, leg extension, planks, flutter with arms extended like backstroke)

    Swim
    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins
    4x100 pull on 1:30
    200 easy
    Categories
    Swim Workouts