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  1. Wednesday 10/30/13

    Wednesday 10/30

    PM only SCY

    3x200 @ :10 rest
    #1 - FR
    #2 - I.M. Drill
    #3 - FR

    6x75 @ 1:15 25 FR w/ 12.5 under H2O kick/25 FR swim/25 BK w/ 12.5 under H2O kick
    4x125 @ 1:50 25 S-line kick/100 FR swim w/ snorkel
    8x50 @ :55 25 drill/25 swim I.M.O.
    8x25 @ :30 build/FAST (last 2 EZ)

    4x200 @ 5:00 broken 100/ :10 rest/100
    #1 - FR (1:55.5)
    #2 - FR (1:57.0)
    #3 - FL (2:07.2)
    #4 - FR (2:01.1)

    4x100 @ 1:30 AE
    3x200 @ 3:00 pull w/ buoy + paddles 25 swim/25 breathing 3-2-1-0 times by 25

    25 @ :30 DPS
    50 @ 1:00 build
    75 @ 1:30 FAST
    RD 1,2,4,5 - FR swim
    RD 3,6 - FR kick w/ board ALL FAST

    3x100 @ :20 rest 25 FAST FR w/ blowout @ start/75 EZ

    150 EZ

    Total: 5300

    Back in Cincinnati for a wedding so I trained today with my old club team, the Blue Ash YMCA. Not a bad practice, but the 200s were rough because we got no warm down in between distances. We had to just stand around and let the lactic acid bake.
  2. Wednesday, October 30, 2013 9:00-9:50am & 12:15-1:00pm

    by , October 30th, 2013 at 06:15 PM (Fast Food Makes for Fast Swimming!)
    Kind of a double, or an extended workout, or a 2 hour "masters minute", or whatever you want to call it. Two completely different types of workouts though, which was good. I really enjoyed the 2nd one, and it's something I need to do more of when I can too.

    My house lost power very early this morning, so I was up and about making sure the kids were warm, got McD's breakfast for everyone so they could have a hot meal as well. We have electric heat in this old house, so it was getting kinda cold. The school is just down the road from us, so I went to check if they had school going, and they had partial power, so the principal said they were going to do what they could, but he said bring the kids down so they can be warm. I then took my youngest over to my parents house for some heat, and so she could visit them. I left my mother-in-law at home. She didn't want to leave. OK, fine with me...let her freeze.

    9:00 workout (kinda blah feeling thru this):

    500 Free
    200 Kick w/ board
    400 IM Drill

    8 x 50 Kick w/ board @ 1:00 (:55s)

    5 x 100 Free Pull @ 1:20
    6 x 75 Free Pull @ 1:00
    7 x 50 Free Pull @ :40
    8 x 25 Free Pull @ :20

    100 EZ and out
    3100 Yards

    It was good for the aerobic part, but that's all I've really been doing lately, so I decided to go back later during the lunchtime swim. My power had been restored at this point, so my mother-in-law wasn't a popsicle anymore.

    12:15pm workout:

    Since I was still pretty much warmed up, I just did a quick warmup, and got right to it. My YMCA swim buddy Jeff was there, so he and I did this together, though Jeff wasn't really liking it the same as me.

    200 Free

    5 x 100 SDK w/ short fins @ 1:30 (went 1:15s)

    Main Set:

    5 x 100 Free Best Avg. @ 3:00
    went 1:01, 1:00, 1:00, 1:00, 1:01

    I was surprised by the first one, because I just haven't been this fast in practice since I was swimming with Velocity last year. By the 4th one, I began to die around the 75, but managed to keep the legs moving to finish strong. The 5th one...OWWWWwwww.
    Jeff managed to go a 1:14 on the first one, which he said is his best 100 time, and after that went downhill quickly, but he at least did the whole set with me.

    I did one final 50, giving Jeff a :10 lead, and tried to run him down. Couldn't quite catch him though. He did a :33, and I was :27.

    Finished off with a lot of talking, and did a cooldown 50 of superslow perfect stroke swimming that took 2 minutes to complete.

    1300 Yards

    Total for the Day - 4400 Yards (still not a complete Tom Patterson workout)
  3. Mastersized Rushall, Wed., Oct. 30

    by , October 30th, 2013 at 04:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    10 x 50: 3 scull, 3 caterillar, 3 single arm fly, 1 EZ
    50 DAB
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    The rest of the workout (save for chute work) was mastersized Rushall. The Rushall sets as written are simply not doable for this 52 year old drop dead sprinter. Even if I was in splendid aerobic shape, I cannot imagine ever being able to do AFAP and 100 race pace work on a 1:1 ratio, especially with all my UW work. (Plus, 1:1 ratios are not even desirable IMO for sprinting, which is why I think Rushall is more for mid-D anyway)). However, I liked the combo of anaerobic + aerobic work these sets entailed.

    I used fins today as my left shoulder is cranky, probably from my shirking of RC work.

    3 x (10 x 25 @ 100 pace or a tad faster) @ :40
    R1 = fly, held 11s + 100 EZ
    R2 = breast, held 13 highs + 100 EZ
    R3 = free, held 11s + 150 EZ

    20 x 25 flutter kick w/fins, AFAP to 15m and then cruise @ :30
    100 EZ

    6 x 25 w/chute
    100 EZ

    Total: 3800


    I'm pretty wiped out from that workout. There were 1200 yards of AFAP or 100 race pace work. That's way above my usual total. I guess that's the point of the Rushall method -- you get more reps at race pace.

    Jim sent me a PDF doc of the study I referred to yesterday. I'm a luddite and have no idea how to attach it here. It is in the Journal of Swimming, Vol 14, Fall 2000.
    Swim Workouts
  4. 10|29|13 30 minutes SCM

    by , October 30th, 2013 at 04:39 PM (Blog)
    20 x 25 on 0:30 free WF
    • 17's

    175 free WF

    10 x 50 free on 2:00
    • 36-34

    25 flutterkick AFAP
    • 17H

    Very little time available for swimming these day's. Painting the kitchen and dining room.

    Speed status (1 - 10):

    Ailment report:
    Ear infection - almost cured
    Left shoulder - holding up
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/31/2013

    by , October 30th, 2013 at 02:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    1 x 150 2:40 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    10 X 50 choice 1:15
    #3-6-9:fast #10 is easy

    5 X 50
    From the blocks, sprint 25 and easy return
    1 X 50 easy

    4 X 250 4:15
    Swim or pull. Negative split each swim

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Week 57 - Wednesday

    by , October 30th, 2013 at 01:14 PM (After a long rest)
    I did not have any reoccurrence of my false start from yesterday but woke up very tired. I lifted last night on very little food and I lifted really really hard since I will be missing Thursday(trick or treating with my kids and the meet at the weekend). Right from the dive I felt beat and struggled throughout to get out of my slumber. The only good thing I can take from today's workout was I did not whimp out and when I was done did not feel much worse than at the start(although that was pretty crappy).

    Last nights weights was my normal 3 rounds doing 10,8,6 reps with increasing weights.

    3x(bench press, inclined bench press, mitary press, seated row hands snide, seated row hands outside, lower back extension, leg extension, leg curls, leg press, squats, lunges)

    todays swim:

    Warm up
    400 free with snorkel
    6x50 catchup on 45 concentrating on hand entry

    main set
    800 swim on 9mins
    2x400 on 4.30
    4x200 back on 2.45
    8x100 IM on 1.25
    12x75 kick with fins on 1 min

    warm down
    4x50 on 1 min no faster than 45.

    Total 5000scy

    i just made the 800. I held 4.30s on the 400s. On the 200s I went 2.25s and actually did not feel as bad as the rest of the workout. The 100 IMs I went 1.15s. The kick with fins I swam streamlined on my back and held 45s. The warm down I used every second of the 1min per 50 and they were more touch and turn. I suspect my stroke was a mess.

    Updated October 30th, 2013 at 01:20 PM by StewartACarroll

    Swim Workouts
  7. I am just not that awake in the morning

    by , October 30th, 2013 at 08:32 AM (Mixing it up this year)
    Still somewhat tired this morning, that must be why I did the evil stroke this morning.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    5x100@:10RI odds accordian drill, evens scull drill w/snorkle
    5x100@1:30 free w/strapless paddles & bouy held 1:23's
    5x100@:10RI odds free EZ, evens breast

    Total 3000 yards
    Swim Workouts
  8. Tuesday 10/29/13

    Tuesday 10/29

    PM only SCY

    "Fly Day"

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill

    5x100 @ 1:20 D1-5
    100 EZ

    4x75 @ 1:30 FL R/L/swim by 25
    4x50 @ :50 25 FL kick on back/25 under H2O FL kick w/ fins
    6x50 @ 1:00 AE FL (RD1: 29.5 average, RD2: 30.4 average)
    8x25 @ :30 under H2O FL kick w/ fins (RD1: on stomach, RD2: on back)
    8x25 @ :20 FL swim w/ fins

    300 EZ

    Total: 5300
    Swim Workouts
  9. Tuesday, October 29, 2013 11:30-12:40pm

    by , October 29th, 2013 at 06:58 PM (Fast Food Makes for Fast Swimming!)
    Got in my "morning" workout, late after having to work till almost 2:00am last night. Have to get my beauty sleep as well. At least I have Tuesday and Wednesday off from work this week, so a few days to relax and catch up on things around the house.


    500 Free - stopping to chat with my "masters coach" Carolyn, who was back in the water for the first time after her surgery. We chatted about the upcoming meet in November, and who might be going, as well as planning for the Wenatchee meet in January. Looks like we'll run basically the same program we had last year, with the sprint 25s in the middle for a little fun.

    Kick Set w/ long fins:

    200 SDK @ 3:00 (went 2:25)
    150 SDK @ 2:30 (went 1:50)
    100 SDK @ 1:30 (went 1:10)
    50 SDK @ :30 (went :29)

    5 x 200 Free Pull @ (1 each interval) 3:00, 2:50, 2:40, 2:30, 2:20
    held around 2:25s on the first 3, then 2:21, 2:20
    I just don't have the strength and endurance from last year.

    100 EZ

    2 x 50 Fly @ 1:00
    1 x 100 Free @ 1:30
    2 x 50 Back @ 1:00
    1 x 100 Free @ 1:30
    2 x 50 Breast @ 1:00
    1 x 100 Free @ 1:30

    At this point, stopped to chat with another fellow masters swimmer who I haven't seen in a while, then joined him on a set of 50s he was doing (he did Free)
    8 x 50 Fly @ 1:00 (held ~:35s)

    That hurt...I really haven't been doing that much fly back to back reps in practice, and it's probably something I should do more of. I know I can handle a 200 Fly no problem, but I still need to work on the fly endurance a bit more.

    100 EZ and out

    3200 yards
  10. Tuesday, Oct. 29

    by , October 29th, 2013 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    Met up with Jim at the Y and did an easy recovery workout. I'm still sore from the meet. It didn't help that I didn't warm down and couldn't get in the pool yesterday. Jim is recovering from a back spasm himself, so can't do much right now. We hit the jacuzzi before and after.

    800 with lots of drills
    6 x 100 @ 2:00
    50 EZ
    10 x 25 shooter + 25 EZ w/fins
    100 EZ

    Total: 2050


    Official results from the Sprint Classic:

    Jim and I had an interesting chat in the jacuzzi. Jim had recently interviewed Brent Rushall on how to pace a race and relayed to me an interesting study involving drylands (which Rushall doesn't believe in). The study compared two groups of college swimmers over their 4 year careers. One group did a traditional program with high yardage, drylands and a season end taper. The other group did high intensity training (which is not just for sprinters!) with half the yardage, no drylands and no taper. The latter group improved much more than the traditional group, improving 8-14%. Interesting no?
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/30/2013

    by , October 29th, 2013 at 02:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 1:00
    4 X 25 sprint :40 #4 on 1:40
    Three rounds, choice.
    50's: odd are easy even are fast.

    8 X 50 kick 1:10
    1 X 100 swim

    3 X 200 broken @ race pace 7:00
    Choice, broken :10 @ 100

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Week 57 - Tuesday

    by , October 29th, 2013 at 12:08 PM (After a long rest)
    So a very strange thing happened this morning; I got up to get ready for practice, put on my jammer and warm ups and headed out of the bathroom, only to realise that the clock said 2.30am. I swear I heard the alarm go off, but I am guessing I was in one of those nearly asleep dreams, and was way early for practice. I used very early in the morning logic and ended up deciding it was too close to my wake up time to get undressed again so slept in my jammers for a few more hours. I can honestly say I have never done that before and can atest that jammers are not ideal sleeping attire.

    When I actually headed to the pool I felt pretty good and todays workout was more long aerobic swimming with a few pace swims mixed in. We are on the 3rd of 3 weeks in this long aerobic cycle and I see light at the end of the tunnel.

    Todays workout

    4x(600 swim on 7mins, 200 kick on 3.30, 6x50 on 35, 4x25 no breathers on 30 AFAP)
    200 warm down

    Total 5000scy

    I held 1.05 pace on the 600's throughout, 3mins on the kick, 30s on the 50's and 12's on the 25's. Round 1 I swam the 600 with my snorkel, round 2 I pulled the 600, round 3 I pulled with my snorkel, and round 4 I swam the 600, everything else was done as written. I was expecting my legs to be pretty torn up sunday and yesterday after hitting them pretty hard on saturday but I think my legs are finally adjusting to the punishment I have been inflicting on them. I will lift tonight and back off on thursday due to my USAS meet this weekend. I may do legs tonight since I will miss thursday and saturday.
    Swim Workouts
  13. working on that right arm

    by , October 29th, 2013 at 08:37 AM (Mixing it up this year)
    I need to build some strength in my right arm which actually has done better since starting the weightlifting. My legs are ripped today from the leg work I did yesterday while coaching. If I have to stand on deck for 2 hours I can certainly do some squats and lunges to work my legs during that time.

    This is an old Rick Benner workout that I like to use to test my strength and speed. My left arm was a second slower than normal but my right arm was faster with the longer rest.

    500 free
    500 free kick w/zoomers
    5x50@1:10 free right arm w/paddle was holding 1:00 about 5 seconds faster than I used to
    5x50@1:00 free left arm w/paddle was holding :56 about 1 second slower than I used to
    200 free kick w/zoomers
    5x50@1:00 free w/paddle on right arm 4 kicks on paddle hand
    5x50@1:00 free w/paddle on left arm 4 kicks on paddle hand
    200 free kick w/zoomers
    400 free w/snorkle maintain 6 beat kick focus on pull for both arms
    200 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  14. Monday 10/28/13

    Monday 10/28

    PM only SCY

    300 swim
    200 kick
    8x25 @ :40 drill
    3x100 @ 1:20 pull w/ buoy + paddles + snorkel

    4x25 @ :40 V.S.
    100 EZ
    10x25 @ 1:30 AFAP w/ fins (FL - 10.4, 10.6; BR - 12.6, 12.6; FR - 9.7-9.9 on all 6)
    100 EZ

    4x100 @ 1:40 AE FR kick w/ board (held 1:32-1:34)
    6x25 @ :45 BEST AVG FR kick w/ board (held :17-19)
    4x100 @ 1:30 swim w/ fins 2nd/4th 25 FAST (held 57s)

    200 EZ

    Total: 4650
    Swim Workouts
  15. Workout 10/27/13: morning

    by , October 28th, 2013 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    300 FR/200 BK/200 IM drill/4 x 50 b/c

    kick swim pull (board/AP/buoy)
    050 100 200
    100 150 300
    050 100 200

    150 loosen and out
    (Solo/Rec/2300 yds/40 min)

    Quick swim this morning before work. Had one talk about Shingles Shots lined up, plus two off-site Flu Shot clinics today, so a little stress relief to begin the day.

    I missed two events due to work today, the installation of the NEBC President and the dedication of the college's library, although I did head up after work and got songs came. Kinda bummed about that, but I'll keep on plugging.
    Swim Workouts
  16. 10|28|13 SCM

    by , October 28th, 2013 at 05:47 PM (Blog)
    Did a swim on the 26th, shoulder was bugging me so it was mostly flutter and breast kick.

    Today was 20 x 25 on 1 hypoxic free with fins. Concentrated on keeping the speed high, effort less, and form solid. Also practiced touching the wall stretched out on side real lengthy.

    13's -14

    Discovered that for a 25 I can make use of less rotation, not sure it will help me 50 wise.

    Left Shoulder - felt fine today, a good relief
    Ear - seems a little better but still infected
    Rash - is gone
    Left lat (new) - slightly pulled
  17. Monday, October 28, 2013 10:30-11:00am

    by , October 28th, 2013 at 04:14 PM (Fast Food Makes for Fast Swimming!)
    I was just sluggish this morning. Slept in late, but that was more because I was working till 1:00am also. Probably tired as well from the weekend of travel down to Oregon, swimming, and driving back basically in a 24-hour period, and having to jump right back into work again on Sunday. I didn't even get to enjoy any NFL games!

    200 Free
    100 Back
    200 Free
    5 x 100 SDK w/ long fins @ 1:40 (1:15s)
    5 x 100 Free Pull @ 1:20 (1:13s)
    100 Free and out

    1600 Yards
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/29/2013

    by , October 28th, 2013 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 4:00
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    1 X 100 swim

    1 X 100 2:00 2:00
    2 X 50 fast 1:00 1:20
    Four rounds.
    50's: Rounds 1&2:free Rounds 3&4: stroke

    8 X 25
    odd: build to race finish
    even: blocks/sprint

    8 X 100 choice 2:15
    odd: easy
    even: up tempo:85/90%

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Sprint Classic, Oct. 27

    by , October 28th, 2013 at 11:34 AM (The FAF AFAP Digest)
    Back from a long, restorative weekend in VA. The highlights of the meet were seeing all my PV friends and defending my title in the Battle of the Drop Dead Sprinters. I was pretty pleased with the meet results. I've only competed one day since Indy Nats and the rust showed with a fair number of technical miscues. In retrospect, I wish I had rested a couple more days. And I will no longer get deep tissue massages 5 days before a meet; I wasn't fully recovered.

    50 fly, 26.4

    This was probably my worst race and the furthest off my PR. Got off the blocks fast, but went in a little on the left side of the line and then had an iffy first breakout. I pushed off too shallow on the turn, was forced to take 2 kicks less than planned, and had an even worse breakout. It was capped off by having to kick in to the finish. Still, last year my in season time was a 26.8 before dropping to time at zones and nationals. With a taper and better execution, I could easily chop half a second off. And anytime you're under 27, that's pretty darn fast.

    50 free, 25.1

    This was a solid race. Teen Fort had some friends in the stands (watching their HS coach compete in his first masters meet!) and they video'd the race for her. I had a good start (12 SDKs), breakout and fast turn. The only issue was that my flutter kick completely peetered out the last 10 yards. This could be either due to the legs not being rested or to the fact that I need to work more on flutter kick endurance. This is slightly faster than the 25.2 I posted in mid-season last year, probably due to taking more SDKs.

    50 breast, 33.1

    Uh, I had to take another look at the clock on this one. 33.1 in my third event of the day with only about 30+ minutes rest after the 50 free?! That's only .3 off the PR of 32.8 that I swam at Indy Nats and my second fastest time ever. I had extremely good breakouts in this race, rare for me in breast. But I had to short stroke both walls. So I was happy to see this time; I expected to swim at least .5+ slower. I may check this event off my list for the year and not worry about it.

    Battle of the Drop dead Sprinters:

    Fall didn't make it to the meet, but I had a good battle with a 24 year old college swimmer. I ended up with a cumulative time of 52.02. I won the battle with a large 1 second margin in the 25 back. Both fly and free were extremely close.

    25 fly, 11.98, 1st

    Perfect swim, and the first time I've ever been under 12. Last year, I was 12.30. I took one less stroke than usual, so was somewhat worried I was past the 15.

    25 back, 13.08, 1st

    Another very good swim, same time as I went last year.

    25 breast, 15.20, 1st (.05)

    Solid swim, great start, had to glide into the wall a bit. Barely hung on to beat a real breaststroker a few lanes away.

    25 free, 11.76, 1st (by .05)

    This was a bit of a half hearted effort. I knew I would win at this point and was freaking exhausted. I had a super long glide at the finish. Should definitely have taken another stroke. Just didn't feel like it.


    Overall very pleased with the results. I was dead after the meet and really feeling it this am. 250 AFAP yards of racing is about my max for 1 day. All my starts were very good this meet, so practicing them at Pitt probably helped. I really should get in a recovery swim today, but that will likely have to wait until tomorrow. Lots of errands to do! It was great to see all my friends in VA. I did lunch with Speedo who says he may hit some Patriot Masters practices this winter.
  20. Week 57 - Monday

    by , October 28th, 2013 at 09:35 AM (After a long rest)
    I had a good nights sleep but woke with some discomfort in my left ear this morning. It's not bad but I think I may be coming down with an ear infection. Today's workout was tough and me leaving my equipment bag at the house and having to borrow equipment from the pool did not help. This was another long workout(this is my last long week in this cycle).

    Warm up
    400 free
    6x50 catchup on 45

    Main set
    8x400 pull on 4.40 descend 1-4, 5-8
    8x100 kick on 1.50
    10x50 on 40 working on little finger entry and turns

    Total 5200scy

    The 400s I went 4.20,4.17,4.13,4.10 on round 1 and then 4.16,4.13,4.10,4.08. The kick I held 1.30s. The last set of 50s I was pooped and held 33-34s. Overall a long hard workout today. I hope my ear does not cause me any issues this week since I have the USAS meet on Saturday and Sunday.
    Swim Workouts