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  1. This was a spring cleaning set

    by , March 20th, 2015 at 08:01 AM (Mixing it up this year)
    Walt called this one Spring Cleaning. Yes I was stupid.

    1000 free
    5x200@3:30 free w/paddles & bouy
    10x100@1:50 free w/paddles & bouy holding 1:32
    20x50@1:00 25 fly/25 free everyone else did 50 free I was just doing relaxed fly

    Total 4000 meters
    Categories
    Swim Workouts
  2. Thursday, March 19

    by , March 19th, 2015 at 03:57 PM (The FAF AFAP Digest)
    Just did a 1000 EZ with a couple bursts with Jim at Sewy. Then sat in the whirlpool and steam room.

    I wish I had entered the 100 fly for a split request at the meet. Then I would have more time to possibly do the 50 free. Right now, there is only 16 minutes between the women's 50 fly and 50 free, a weird OOE for sure.
    Categories
    Swim Workouts
  3. Workout 03/19/15: noon

    by , March 19th, 2015 at 02:35 PM (Maple Syrup with a Side of Chlorine)
    Lena and I enjoyed a massage yesterday then a relaxed evening with the kids. I did a recycling run and some other errands this morning before hitting the pool ...

    200 free/200 back/200 IM drill
    4 x 75 kick
    1 x Noah's Ark pull with snorkel
    4 x 75 (swim/fast IMO/AP)
    4 x 50 (25 easy, 25 FAST)
    100 easy and out
    (Solo/Rec/2000 yds/40 min)
    -------------------------------

    For anyone in the New England area: 2nd annual Edge Spring Fling Masters meet near Burlington, VT next Saturday (3/28). Info: https://drive.google.com/open?id=0B6...HZZ&authuser=1
    Categories
    Swim Workouts
  4. Week 129 - Thursday

    by , March 19th, 2015 at 01:48 PM (After a long rest)
    I had a massage last night and it was fine, but I felt like I still had knots after the 90 min massage despite the best efforts of the masseuse. I slept really well but once again woke up tired and sore; probably a combination of my pre massage soreness and the massage itself. With the meet this weekend and feeling generally rough I decided to go a little easier today or at least that was my thought when I started!

    Instead of lifting I decided I would do dry land instead and focused primarily on my core. Instead of doing 3 rounds or 15 minutes of abs I decided to do 4 rounds and add one extra stomach exercise per round so 24 minutes of abs. I don't know why I thought this would be going easier but I did. I was hurting after round 1 but stuck with it and made it through the abs. I was feeling pretty crappy so decided to swim until I felt loose and get out.

    Dryland
    10 mins on vasa swim trainer done as 1:30 on, :30 off x 5
    4 x (flutter, oblique crunches, v-sits, leg extension, planks, flutter) done as :45 on :15 transition and 1 min between rounds.

    Swim
    4x100 free with snorkel
    6x50 catchup on 1min

    So I got home feeling better after my stretch swim, and as I came in the door my wife and daughter were engaged in world war 3. I avoided getting sucked in but it seemed to revolve around my daughter being messy and turning everything out where ever she is. My wife spent yesterday clearing up and within an hour of being home my daughter had obliterated any sign of my wife's work; she was upset!

    So at work I had a good morning, but just received a call from my wife and apparently my son was again knocked out during school PE. Same kid and same teacher as the accident a few weeks ago that left him concussed. My wife said he appeared more coherent than the last one but its very disconcerting and makes me seriously question what is going on in the PE class and why this cant be prevented.

    What's the expression about what does not kill us makes us stronger! The Carroll's are going to be very strong at this rate! If my mother is reading this, he is OK. I promise, but its very worrying!
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 03/20/2015

    by , March 19th, 2015 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:15
    50's: #2-4-6-8 are fast

    1 X 200--50 stroke/50 free-- 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:30
    Three rounds--choice

    1 X 100 moderate 2:00
    4 X 50 1:15
    Three rounds.
    50's: odd: easy even: fast--all choice

    WARM DOWN: 4 X 50 easy

    4350Y
    Categories
    Swim Workouts
  6. What possessed my? thet evil stroke...

    by , March 19th, 2015 at 07:31 AM (Mixing it up this year)
    Yes today I worked on breaststroke. Tomorrow is going to be a log freestyle set LCM.

    500 free
    500 free kick w/zoomers
    10x50@1:10 breast pull w/zoomers
    500 breast kick
    4x50@1:10 breast putting it all together
    3x100@:15RI free

    Total 2500 yards
    Categories
    Swim Workouts
  7. Week 129 - Wednesday

    by , March 18th, 2015 at 10:51 PM (After a long rest)
    Today has been crazy busy and I dI'd not have much time to write my blog so one is late and I'll be short. Very busy work day and ended the day with a massage.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    12x25 on :40 open, close, easy, fast
    16x50 free on :50 at 200 race pace
    200 easy
    2x(400 IM on 6mins, 300 kick on 4:45, 200 IM on 3mins, 100 kick on 1:45)

    warm down
    200 easy

    i held 26/27s on the 50s but was hurting from #3 on. I never hit any easy speed today. I was proud I hung on but it REALLY hurt. The rest was swum aerobically and I was whooped at the end of this one.
    Categories
    Swim Workouts
  8. 3|18|15 SCM - 21 minutes / weights

    SCM

    20 x 25 on 0:30 dolphin kick free with fins / snorkel
    • 16-18's

    16 x 25 on 0:40 dolphin kick free with fins / snorkel
    • 16-18's
    • sharp breakout / streamline





    Weights

    DB BP:
    35 reps with 45lbs
    rest 1 hour
    37 reps with 45lbs















    Genesis 3:24 to protect family

    Updated March 19th, 2015 at 01:19 PM by __steve__

    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout 03/19/2015

    by , March 18th, 2015 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 --

    6 X 100 kick 2:15
    #4-6: 50 moderate/50 fast

    1 X 100 moderate 2:00
    1 X 100 fast 2:15
    1 X 50 moderate
    1 X 50 fast 1:30
    Two rounds--choice

    3 X 400
    #1: IM 7:00
    #2: 50 stroke/50 free 7:00
    #3: free/negative split

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  10. Workout 03/18/15: morning

    by , March 18th, 2015 at 10:00 AM (Maple Syrup with a Side of Chlorine)
    Another quick workout this morning. The adult swim lanes were not as busy ...

    200 free/200 back/200 im drill
    2 x 50 kick/150 AP/100 pull continuous
    3 x (150 on 2:00, 100 on 2:00 with snorkel)
    200 warm down
    (Solo/Rec/2150 yds/40 min)
    --------------------------------
    Categories
    Swim Workouts
  11. Lack of sleep is not fun

    by , March 18th, 2015 at 07:26 AM (Mixing it up this year)
    I figure eventually I will get a good night sleep when I am tired enough. Just not tonight since I have to work at 1am.

    500 free
    500 free kick w/zoomers

    5x100@1:30 free w/paddles & bouy went 1:25, 1:25, 1:24, 1:24, 1:25
    1 minute rest
    5x100@1:30 free w/paddles & bouy went 1:21, 1:22, 1:21, 1:22, 1:22
    1 minute rest
    10x50@:50 free w/zoomers went 41,40,39,38,38,38,37,37,37,36
    500 free kick w/zoomers
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  12. Week 129 - Tuesday

    by , March 17th, 2015 at 09:44 PM (After a long rest)
    I got home from work late last night to be greeted at the door by my daughter who had arranged to meet a fellow swimmer at the pool. Her team take two weeks off after TAGS and this is the second of the two weeks. Last week she was adamant she did not want to swim but opted on her own accord to swim 3 times. While this week she made no predictions I knew she was ready to get back in when she sparked me on Sunday about public swimming times. So I headed to the pool to drop her off and then realized she only had 45 mins so grabbed a quick sandwhich before heading back to pick her up. On the way home she informed me that her and her friend were swimming this morning with me. I woke my daughter up at 4:30am and she got up with no complaints and even seemed in a good mood for the time. I open the pool on Tuesday and Thursday so we arrived an hour or so before her friend had promised to show up. My daughter warmed up with me doing a rowing machine while I did the vasa and joined me on abs which was fun. Feom 5:45am on she was looking for her friend who subsequently did not show up. My daughter swum with me and we had fun but she was upset at her friend.

    10mins on vasa swim trainer done as 5x(1:30 on, :30 off)
    3x5mins of abs(flutter,oblique crunches, leg extension, planks, flutter) done as :45 on :15 transition except on the last round where I did 1min on the last set of flutter kicks.

    Swim
    400 free with snorkel
    6x50 catchup on 1min
    4x100 kick on 2mins
    8x50 on 1min alternating fly, free by 50
    200 easy

    today was fun!
    Categories
    Swim Workouts
  13. St. Patricks Day, 2015

    by , March 17th, 2015 at 08:04 PM (Trying to Train Smarter, Not Just Harder)
    Wow, much better workout when swimming with friends!! Grady and Stephanie came with me this morning, and it's amazing how much faster I went with their help! Just a typical workout, but the effort was solid.

    600 back/free
    400 kick
    200 easy pull
    Then "The Rob" - it allows an extra :15 between "sets" so you can change toys
    4 x 50 @ :45
    3 x 100 IM @ 1:45
    2 x 150 pull @ 2:15
    200 IM
    One minute rest
    Then a modification from what is usually a 200 swim: 4 x 50 hard/easy @ :50
    2 x 150 IM twitch @ 2:15
    3 x 100 Free @ 1:20
    4 x 50 - hard/easy on 1:00
    Then 200 breast/free cool down
    Total: 3400 SCY
    Categories
    Uncategorized
  14. Tuesday, March 17

    by , March 17th, 2015 at 04:10 PM (The FAF AFAP Digest)
    1800 EZ

    30 minutes+ rehab ex & stretching


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

    Albatross psych sheets are out. I asked the meet director to scratch me from 100 back and put me in 50 free. It would be my fourth event of the day, and I may be too tired to swim it. But at least I'll have the option. Oddly, the 50s aren't well spaced out at this meet.

    http://www.ancientmariners.org/albatross/pyschsheet.pdf
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 03/18/2015

    by , March 17th, 2015 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 x 100 IM 1:45
    4 x 50 1:00--#4 on 1:30
    Four rounds.
    50's: round 1 fly, 2 back, 3 breast, 4 one of each

    4 X 250 3:20
    4 X 150 2:00
    Pull.
    250's/150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  16. Another day of Sleep Swimming then some fly drill

    by , March 17th, 2015 at 07:22 AM (Mixing it up this year)
    It was a little more difficult to tell when I was near the wall since they didn't turn on the really bright lights this morning, but I managed to sleep swim thru my first 1000.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkel
    200 torque drill w/paddles & snorkel
    200 angel arm fly w/snorkel & bouy
    200 1 arm fly
    200 fly for time 3:39 it felt faster than it was
    300 free
    200 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  17. Week 129 - Monday

    by , March 16th, 2015 at 08:46 PM (After a long rest)
    I had a VERY lazy weekend which is what I really needed after a lot of travel the past few weeks. In fact I knapped both Saturday and Sunday and still went to bed early both days and slept easily through the night. On Saturday night in fact I had 13 hrs of sleep which is so unusual for me. This morning I was still tired but felt way better. My shoulder felt a lot better today also so the rest helped.

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

    main sets
    8x100 drill build by 50 on 1:30
    3x(3x200 free descend 1-3 on 2:40, 200 kick on 3:30)
    12x25 under water with find on :40
    6x50 fast free on 1min

    warm down
    200 easy

    on the main set 200s I went 2:06,2:04,2:01, 2:04,2:01, 1:58, 2:04, 2:00, 1:57. I used the 200s kick as active recovery going 2:55s. I ran out of time this morning and had to skip the fast 50s.

    I have the rescheduled DAM meet this weekend and I am looking forward to swimming some off events. Should be fun and we have a pretty decent team representation which will be great also.

    Updated March 16th, 2015 at 10:14 PM by StewartACarroll

    Categories
    Swim Workouts
  18. 3|16|15 LCM

    Lower back out of commission yesterday. It's half better today - not worried.

    LCM - tried some fast stuff but abandoned set due to it irritating my back

    1K of drills, backstroke, and kicking (with and without fins)

    7 x 100 kick on 3:00 (board, snorkel)
    • 50 flutter kick / 50 breaststroke kick

    1 x 100 (fins) as 50 fast free / 50 kick on back

    100 flutter kick
    Categories
    Uncategorized
  19. Monday, March 16

    by , March 16th, 2015 at 03:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    500 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ
    5 x 50 cruise free w/paddles @ 1:00
    100 EZ
    8 x (25 @ 100 pace + 25 EZ) @ 1:15
    100 EZ
    2 x (25 AFAP + 125 EZ)
    100 EZ

    Total: 2300


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

    Not too much today. My ears are still really plugged up and the right one is a bit painful. Hope it is just related to the sinusitis and not some separate issue.

    I've started using a lacrosse massage ball. I almost always have pain in the infraspinatus and teres area of my left shoulder. But the ball seems to help reduce tightness and pain.

    I saw there are 208 swimmers for the Albatross meet, almost at the meet limit of 215. I haven't been to a meet in PV since last April, so looking forward to seeing my PV friends!

    Updated March 16th, 2015 at 04:12 PM by The Fortress

    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 03/17/2015

    by , March 16th, 2015 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left , 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    3 X 50 easy 1:10
    1 X 100 blocks
    3 x 50 easy 1:10
    1 X 50 blocks
    3 x 50 easy 1:10
    1 x 50 blocks
    Block swims are race pace

    WARM DOWN: 4 X 50 easy

    4250Y
    Categories
    Swim Workouts