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  1. Thursday, November 21, 2013 10:05-10:50am

    by , November 21st, 2013 at 03:59 PM (Fast Food Makes for Fast Swimming!)
    I've got a new slogan to put on a shirt:
    "My old warmup is now my entire workout".

    Not sure if that's a good thing, but that's the road I'm on now. I'm getting a good amount of swimming in, fairly high on the intensity/effort on short rest, with a good mix of fly as well, but I just don't have the time or energy to put forth what I was doing in the years past. The life of a masters swimmer...always changing, just deal with it the best you can.

    500 Free, build the last 200 to a sprint

    8 x 125 Free Pull @ 1:40 (started holding 1:25s, descended down to 1:20 on the final one)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :34) ugh!

    100 EZ

    16 x 25 @ :30 Odds Fly, Evens Free EZ

    100 EZ and out

    2600 Yards

    Yesterday morning I went in for a swim, thinking I could work out a pinched nerve in my neck/back/shoulderblade area, but I was wrong. It was unbearable to rotate my head to the right side, which is my normal breathing side. I felt like I was drowning if I tried to breathe to the left as well, so I called it quits after a measley 1200 Yards.

    After the night of work, it felt better, at least a little, so I decided I'd try out the AB Ripper X DVD from the P90X series. I know I'm in decent shape from my work and my swimming, but that workout is tough!! I could barely get through half of the 15 minute ab workout before having to turn it off, and of those 8 minutes, I may have only actually done 1/2 of the reps that they fitness gurus were doing. I spent more time laying on my back in recovery mode than anything else! I'll keep going for it though on a nightly basis. Maybe I'll be able to do the whole 15 minutes one day.
  2. Thurs, Nov 21, 2013

    by , November 21st, 2013 at 11:09 AM (Trying to Train Smarter, Not Just Harder)
    Only weights today. Going to have a late night at the CAPN meeting, so decided to wake up a bit later, 0600, instead of 0445 - but of course, I woke when my son got home from work around 1:30, then again at 3:30, again at 4:35, and then finally at 5:50. Geez. Can't sleep even when I schedule it!!
    Anyway, 45 mins of various weights - happy to have my chest press becoming easier at my current 60lbs, goal is 70lbs, then I hope to maintain this until I'm old and gray(er). Also rear delt is much easier - currently at 65lbs, plan on getting that one up to at least 70, if not 85lbs, and then maintaining.
  3. Week 60 - Thursday

    by , November 21st, 2013 at 09:51 AM (After a long rest)
    I woke feeling good this morning and my stiffness from weights had really subsided. As today's workout went on I got more and more tired and by the end I was positively beat. I hope today was simply one of those days where you have to power through and tomorrow I am feeling better. I plan on lifting tonight and doing legs so I suspect I will be sore tomorrow(how about that for a positive attitude).

    Todays workout

    Warm up
    800 swum kick, swim, drill, swim by 50

    Main sets
    4x(4x50 kick on 45, 100 fast on 1.20)
    4x(4x50 free on 32.5, 2x300 pull on 3.30)

    Warm down
    200 easy

    Total 5400scy

    On the kick 50s I held 40s and the fast 100 I went 1.05s(these felt much quicker based on my level of effort). The 4x50s free on short rest I held 29s throughout but the last two sets I really had to work the last 2 x 50s to hold the pace. The 300s were swum as an active recovery and I was getting about 10 seconds rest. Overall I was pleased I held this one together because it was a hard workout. There was a high school kid in the lane next to me doing some broken 200s when I was doing my 4x50s free and it helped having a rabbit; although I don't think he was very impressed with the old guy running him down!

    Updated November 21st, 2013 at 10:03 AM by StewartACarroll

    Swim Workouts
  4. Wednesday 11/20/13

    Wednesday 11/20

    PM only SCY

    400 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    200 kick w/ fins every 4th 25 under H2O

    8x25 @ :40 V.S.
    100 EZ

    4x (R.I.M.O. by round)
    4x12.5 @ 2:00 FAST w/ power tower (heavy buckets today!)
    100 @ 2:00 FAST w/ fins (47.7, 57.1, 53.8, 51.1)
    50 @ 2:00 FAST w/ fins (22.4, 31.1 [no fins on 50 BR], 24.6, 24.0)
    4x100 @ 1:10 lactic hold

    300 EZ

    Total: 5000
    Swim Workouts
  5. Resurecting the evil stroke

    by , November 21st, 2013 at 08:40 AM (Mixing it up this year)
    Yes today was a breaststroke day. I will be doing breast at Y Nats this year so time to work on it. Maybe by then I can do ok with it.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    200 breast scull w/snorkle
    200 breast accordian drill w/br fins
    500 breast kick w/br fins
    500 free every 3rd lap breast
    100 free kick

    Total 3000 yards
    Swim Workouts
  6. Wednesday, November 20, 2013

    by , November 20th, 2013 at 10:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 75 Water temp 80
    Sunny & partly cloudy, humidity at 71%

    Click image for larger version. 

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    The FGCU Aquatic Center LCM Pool is down for
    liner repairs. Scheduled to re-open 12/4.

    Warm Up

    400 Kick IMO
    400 as 25DR/25S IMO
    8x25 MF on 1:00 *11s,10s,9

    *Set 1*
    5x200 FR on 3:00, 100/2 Neg, Desc 1-5
    *2:24, 2:20, 2:19, 2:18, 2:16
    ---200 IM kick
    10x50 FR Pull on 1:00, w/agility paddles-tube-buoy
    ---100 BK
    6x25 FR on 1:00, Hyp-0, SPL-11/12 *13-12

    *Set 2*
    10x100 IM on 2:00, desc 1-5,6-10 *1:21-1:16, 1:20-1:15
    ---100 BR Kick
    2(4x50 Pull on 1:00, 1:00 rest) rd#1(25Fly/25BK), rd#2(25BR/25FR) desc 1-4
    ---100 BK kick
    8x25 on :40, 2x25 IMO
    *14s-Fly, 16/15-BK, 19/18-BR, 13/12-FR

    *Set 3*
    2x400 IM on HR rest, as 25DR/25Fast
    ---100 BK
    8x12 on HR, from mid-pool, 2x IMO, AFAP Turns
    4x12.5 FR on HR, AFAP Tempo

    Warm Down
    3x100 IM EZ
    3x50 FR EZ

    Felt old and feeble today, but made a solid effort. The progress on the LCM pool repair is steady, and since they are not taking out the bulkheads, the re-open date of 12/14 appears realistic. Today I was swimming in the diving well pool all by myself for 75 minutes before any other swimmers showed up.
    Swim Workouts
  7. 11|20|13 SCM

    by , November 20th, 2013 at 07:27 PM (Blog)
    10 x 15M on 1:00 DFS free
    • 8's

    4 x 15.5 turn drill on 0:30

    7 x 20M on 2:00 DFS free
    • 11's for all but did a solid 10 on #6

    3 x 15 on 1:30 DFS free easy sprint

    25 DFS FK for time 17 mid

    2 DFS glides (~12.5M)

    4 glides pushed (~10.5M)

    Timing technique:
    I synchronized my watch with pace clock because it is just too far to precisely see from the other side of pool. Took several attempts to get it on, and confirmed by placing watch directly over where the clock's second hand passes while they both cross over :00 (probably good to about 2 tenths). Placed my watch around a water bottle then placed it on the side so I can view in start position (from side of pool). Started after seeing the 0:59, did see the :00 a few times.
  8. Week 60 - Wednesday

    by , November 20th, 2013 at 02:31 PM (After a long rest)
    I lifted last night and focused on my upper body(Thursday will be legs). I had a great nights sleep but my shoulders and arms in particular were sore.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, medicine ball throw high, medicine ball throw from chest, medicine ball throw down).

    I did did my normal 10,8,6 reps per machine and was beat by the end.

    Todays swim i felt very tired.

    400 swim with snorkel
    8x50 catchup on 45

    Main sets
    4x(4x25 AFAP on 30, 400 swim on 4.40)
    200 easy
    2x(3x200 IM on 2.40, 200 free on 2.40 easy)
    100 easy
    10x50 free with fins on 30

    warm down
    200 easy

    Total 5400scy

    i worked the 25 going 12s and 13s. The 400s I held 1.05 pace. The 200 IMs I held 2.25-2.27s. The second round I dropped off a little. As is usual with the swims with fins these were harder than they sound and I held 28-29s.
    Swim Workouts
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/21/13

    by , November 20th, 2013 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    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
    descend each group 1-4, #4:fast
    Round 1(left intervals) stroke or IM
    Round 2(right intervals) free
    Break as needed.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. pm/am double

    Last night I went to the Team New York evening workout at John Jay. TNYA is such a big team—there’s around 500 of us—that there are whole subgroups outside of the John Jay pool morning crowd that I don’t see very often. So it was a treat to see and swim with old friends who are primarily evening swimmers, plus I enjoyed the actual workout as well (thanks to coaches BJ and Matt!). Here’s what I did:

    Warmup: 400 scy swim, 4 x 75 k/d/s (I did IM order), 200 IM

    2x thru
    3 x 50 K @ 1:10
    2 x 50 BK/BR @ :55
    1 x 50 FR breathe every stroke [This was useful, and something I don’t often do—I tried to work on mimicking my right (good) side breaths with my left side breaths, at least until I inhaled water doing that. Apparently the right side of my mouth isn’t as practiced at keeping out water as the left side is, which explains why I normally get more of my face out of the water when breathing left.]

    Pull-with-Paddles pyramid: 50-100-150-200-150-100-50, all on :45/50 interval [I pulled on the way up, then ditches the paddles and buoy and swam 50fr/50bk/50fr, 25fr/50bk/25fr, 50bk on the way down.]

    3x thru
    400 FR long and relaxed @ 6:30
    200 FR fast[er] @ 3:30 [2:38-2:40]
    100 FR sprint @ 1:15 [1:10, 1:08, 1:07]

    100 warmdown + 50 synchro FR with Richard and Cara

    The workout ended at 9, so I wasn’t planning on swimming this morning, but my body felt like it wanted to swim when I woke up, so off to the pool I went. I was delighted to find Rondi at Riverbank when I got there, and we shared a lane while I did the following long easy workout:

    600 warmup (400s, 200k)

    900 (200 FR + 50 FL + 200 FR + 50 BK + 200 FR + 50 BR + 150 FR)
    700 (150 FR + 50 FL + 150 FR + 50 BK + 150 FR + 50 BR + 100 FR)
    500 (100 FR + 50 FL + 100 FR + 50 BK + 100 FR + 50 BR + 50 FR)
    300 (50 FR + 50 FL + 50 FR + 50 BK + 50 FR + 50 BR)
    200 IM

    400 Kick (200 IM + 200 RIM)
    6 x 50 Pull with paddles, focusing on bilateral breathing and post-breathing rotation
    200 Swim, alt FR/BK by 50
    100 scull + play
  11. Wed, Nov 20, 2013

    by , November 20th, 2013 at 09:25 AM (Trying to Train Smarter, Not Just Harder)
    Missed the first 150 of warm up

    400 back/free
    400 pull
    200 breast kick
    10 x 50 stroke/free (breast/free) on :50
    100 easy
    2 x 400 w/:20 rest between each of these & the following
    2 x 300
    2 x 200
    2 x 100
    That was a HARD set! My triceps were almost burning
    100 easy
    150 to make up for the 150 I missed in warm-up
    300 kick
    400 breast - OMG I was breathing hard after this
    100 cool down

    Total: 4600 SCY

    I've decided the best thing about weights is the two weeks you take off when you taper. The rest of the time you're just always tired.
  12. Easing off a bit till Saturdays meet

    by , November 20th, 2013 at 08:35 AM (Mixing it up this year)
    I wouldn't say this was easy but it was easier. I will be swimming the 1000 on saturday with the kids. I will be in the top heat this time and I am hoping one of the NT swimmers who is my speed will be swimming in my heat.

    500 free
    500 free kick w/zoomers

    30x50@:55 free w/strapless paddles, bouy & snorkle

    500 free kick w/zoomers Strong
    200 free EZ

    Total 3200 yards
    Swim Workouts
  13. Aerobic backstroke set

    by , November 20th, 2013 at 12:29 AM (Alex's swim journal)
    Did over 2000 in backstroke tonight; and am signing up as we speak for the SCM state meet in which I'll do 4IM, 50-100-200 BK. So I figured it would be good to put in a lot of back work, something I haven't focused on since Saturday. I also wanted to be in the moderate pace, but short rest, aerobic zone... I really didn't feel the lactic acid building up too badly, which surprised me and means my paces are getting better. Here's what I did:

    WU (1000):
    400 fr/pull (alt. by 200s)
    400 bk/pull (alt. by 200s)
    4 x 50 fly on 1:00 (:49s)
    1:00 rest

    MS1 (1000):
    4 x thru
    200 BK + 50 pull recovery on 4:30 (desc. the bk... 3:20, 3:18, 3:14, 3:11)
    straight into...

    MS2 (1000):
    5 x 100 BK on 2:00 (1:32-1:37), then straight into...
    5 x thru
    50 fr recovery + 50 BK on 2:00 (BK were :44-:46; mostly :44-:45)

    CD (1000):
    200 fr recovery
    100 BK pull, EZ
    4 x 50 fly on 1:00 (:48-:49)
    200 fr recovery
    200 six kick and switch drill, fr and bk
    100 EZ and out

    4000 SCY/82 mins
  14. Workouts 11/19/13: morning and evening

    by , November 19th, 2013 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    After a busy weekend at work and other family outings, I skipped early morning lap swim yesterday and went for my longest jog yet (4 miles in 40 min) in the afternoon, enjoying the full sun and temps in the 60's. Got in this morning to loosen out on this, my double day:

    - 200 Fr/200 Bk/200 IM/4 x 50 Quarter's Strong
    - 400 shark swim
    - 1 x Noah's Ark
    - 100 IM ez
    - 200 drills and out
    (Solo/Rec/2000 yds/40 min)

    Made it to the monthly Rx abuse task force for a great meeting, then chapel at the college before spending some more time tiling. Just a little more work is needed on the third floor, but two more upstairs await. After a light supper I headed to the pool for Masters:

    200 Fr/200 no Fr/150 Kick/150 Pull/4 x 50 b/c then 100 no Fr ez

    4 x100 Quarter's Strong on 2:00 (did 150's)
    4 x 75 on 1:30 - middle AFAP (did fast IMO)
    4 x 50 on 1:30 - from the blocks
    4 x 25 on :40 AFAP

    Loosen out on your own (got in 300 plus another 100 above)
    (Masters/Rec/2600 yds/55 min)

    Looks like my only chance for the New England SCM meet at BU is to go for the day on Sunday. The 200 back is an option, which is good, but I need to see logistically if it will work out. I'm still trying, though, especially since I can't make it to the Riverton meet in Maine this Sunday. These are really my only SCM meet options of the year.
    Swim Workouts
  15. Tuesday 11/19/13

    Tuesday 11/19

    PM only SCY

    300 swim w/ under H2O turns
    6x50 @ :50 kick w/ board (odd: FR, even: BR)
    300 @ 3:45 pull w/ buoy + paddles + snorkel

    8x50 @ :55 BR swim w/ fins 25 FL kick/25 FR kick
    8x25 @ :30 under H2O pullouts no breath

    100 EZ

    4x75 @ 1:00 kick
    300 @ 3:30 pull w/ buoy + paddles breathing 2-4-6 by 50
    200 @ 1:00 rest kick FAST
    RD1: kick = BR no board
    RD2: kick = FR side kick
    RD3: kick = FR w/ board + fins

    400 EZ

    Total: 5900
    Swim Workouts
  16. Tuesday, Nov. 9

    by , November 19th, 2013 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull
    6 x 50 fly drills
    50 EZ
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 fast hands, 4 SDK
    100 EZ

    8 x 30 SDK from the blocks, cruise back
    -- worked on 100 pace SDKs, gliding a bit after the dive
    100 EZ

    6 x 25 fly w/fins @ :35
    -- wanted to do 10, Rushall style, but wasn't happening
    100 EZ

    5 x
    4 x 25 @ :30 + 50 EZ @ 2:00
    1st 3 25s = UW 15 m
    4th 25 = 100 pace

    100 EZ

    4 x w/fins
    1 x 25 @ 100 pace
    :15 rest
    1 x 25 shooter
    1 x 50 EZ @ 2:00
    -- this was a Tall Pall set he recently posted. not easy

    100 EZ

    Total: 3500


    Laid off the AFAP work today, trying to give my body a little break, and focused on 100 pace with some breath control. I have a massage tomorrow, so hopefully my body will be ready to go on Thursday with about 10+ more hard training days to go before I taper for NE Champs. I'm going to do the same taper I did before Indy last year, which was shorter than usual because I knocked lifting off early. Despite almost no lifting for months, my upper body seems just as stacked and tank-like as usual.

    I've been having fin issues lately. I've used Water Gear fins for years. But when finally ripped and I tried to replace them, my new ones didn't fit. One size is too big and the next size down seems too tight. I've been using the tight ones and wondering if maybe that was contributing to some cramping. I ordered a pair of Sprint long blade fins and they look just perfect. Going to try them out tomorrow.

    Interesting article of passive vs active rest for sprinting: Though who goes 60% during active recovery? Not me.
    Swim Workouts
  17. Tuesday, November 19, 2013 10:55-11:40am

    by , November 19th, 2013 at 04:31 PM (Fast Food Makes for Fast Swimming!)

    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board

    4 x 150 Free Pull @ 2:00 (held 1:45s)

    Fly Fun Set (all with short fins):
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    1 x 50 Fly (200 Pace) @ 1:00
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    2 x 50 Fly (200 Pace) @ :55
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    3 x 50 Fly (200 Pace) @ :50
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    4 x 50 Fly (200 Pace) @ :45

    On the 200 Pace 50s I was holding :30/:31s, yeah I know I had fins...but they were more for moral support anyway. I'm an all arms flyer for the most part.

    100 EZ

    1 x 50 Fly Fast (no fins here now)(went :29)

    50 EZ @ 1:30

    1 x 50 Fly Fast (went :29)

    50 EZ

    Lane sharing at this point...

    100 EZ and out

    2800 Yards

    That's how I deal with it. I was past my normal yardage distance anyway, and felt good with the fly stuff I got in today. That set was actually tougher than it looks. The descending intervals on the increasing reps of 50s made it a little tougher at the end...especially trying to maintain :30/:31s

    Updated November 19th, 2013 at 04:58 PM by jaadams1

    Swim Workouts , Daily Practices
  18. Tuesday, Nov 19, 2013

    by , November 19th, 2013 at 02:09 PM (Trying to Train Smarter, Not Just Harder)
    Boy, the year is slipping away! Can't believe it's already mid November, with the holidays approaching. Been super busy at work, plus in the doldrums last week - one of my oldest kids friends from HS killed himself - with a new baby and young wife - he had been suffering from depression for quite a while, and apparently had a tumor on the pituitary, but it is just so sad and senseless. Did my swimming, but my heart just wasn't in it - my son, who was his friend, has what I thought was even MORE serious depression, so this hits home rather hard. Eric vehemently states he has no plans to hurt himself, but I'm sure his friend said the same thing. Life can be so hard, sometimes.

    Anyway, sort of back in the swing of things this morning, went back to the gym & then to the pool, swam solo. Air temp dropped 25 degrees from yesterday's balmy, but humid 71 (at 5:30am) so it was a bit chilly on the pool deck!


    1000 - 100 free, 25 back/25 breast
    800 - 2 x 400 pull
    600 - 4 x 150; 50 free, 50 kick, 50 free (wore zoomers)
    400 - straight swim
    200 breast/free by 50's

    Total: 3000
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/20/13

    by , November 19th, 2013 at 01:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 :40 #4 on 1:30
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 free

    15 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Week 60 - Tuesday

    by , November 19th, 2013 at 09:34 AM (After a long rest)
    I woke feeling good again this morning; a little stiffness in my Lat's but nothing compared to how I have felt in the past.

    Today's workout was very long and boring, but it did have some faster stuff mixed in which I tried working.

    Today's workout
    3x(1000 with snorkel on 12 mins, 5x100 holding 1min on 1.15, 6x50 back on 50)

    Total 5400scy

    The 1000s were pretty boring but I focused on my left hand entry and turns and got about 40 seconds rest. The 100s were hard and I held 1min for the first round, but slipped to 1.01 and 1.02s on the second and third round. The 50s I held 35s.
    Swim Workouts