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  1. 10/15/14

    500 mix up

    2 x through
    200 strong @ 3:00
    4 x 50 @ 60 IMO/free by 25
    8 x 50 @ 60 w/fins
    - 25 sprint swim
    - 25 SDK as far as possible

    2 x through
    2 x 75 fast stroke @ 1:15 (went back then breast)
    4 x 25 fast kick @ 35
    2 x 100 pull build @ 1:40 breathe 1/5

    50 EZ while we regrouped

    2 x through focus on turns
    150 @ 2:30 (fly/back/breast)
    2 x 100 IM @ 1:30
    50 free sprint
    Masters minute

    100 cruise

    4150

    i was able to lift and mix in some abs before work again.

    My my strokes are feeling strong lately. All except freestyle. My free swims are consistent but don't feel exceptionally well. I tend to base everything in the pool on how it feels.
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  2. Wed., Oct. 15

    by , October 15th, 2014 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main sets:

    high volume kick set w/fins:
    8 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 300 backstroke kick @ 4:30 -- I did not lose count!
    6 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 200 flutter kick @ 3:00
    4 x 25 shooters @ :40
    1 x 50 EZ @ 1:00
    4 x 100 dolphin kick @ 1:30
    2 x 25 shooters @ :35
    1 x 50 EZ @ 1:00
    4 x 50 dolphin kick on back @ :50
    2 x 25 shooters @ :30
    1 x 50 EZ @ 1:00
    8 x 25 dolphin kick @ :30
    2 x 25 shooters @ :25
    1 x 50 EZ
    4 x 25 dolphin kick @ :30
    2 x 25 shooters @ :20
    150 EZ

    Total: 4750


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

    I was rudely awoken at the crack of dawn by a dumpster being delivered to our house (more renovation) and couldn't go back to sleep. Grr! So I didn't get much sleep and was really tired. Too tired for HIT. So I opted for a high volume kick set. It was also a sneaky way to get in 26 shooters. Seemed pretty easy compared to my usual 3000-3500!
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    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 10/16/2014

    by , October 15th, 2014 at 12:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 kick 2:15
    Three rounds

    13 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15
    #13 is easy

    1 x 100 @85%
    1 X 100 easy
    1 X 100 @100%
    1 X 100 easy
    Two rounds
    All 100's are choice on 2:15

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  4. Wednesday, Oct 15, 2014

    by , October 15th, 2014 at 08:44 AM (Trying to Train Smarter, Not Just Harder)
    Got in some decent yardage this morning. I am enjoying working harder & playing around with different paddles. Solo (of course), water was cooler (thank heavens), attitude improved

    1000 warm-up (100 free, 25 back, 25 breast repeat, end on 100 free)
    9 x 100; 3 @ 1:30; 50 EZ; 3 @ 1:25; 50 EZ; 3 @ 1:20 (pulling last 3)
    100 easy
    10 x 50 kick @ 1:00 & 1:05 alt free/fly & breast - NO FINS
    100 easy
    2 x 500 pull
    500 playing around with different paddles
    2 x 150 breast/free
    200 cool down
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  5. Week 107 - Wednesday

    by , October 15th, 2014 at 08:40 AM (After a long rest)
    Yesterday morning I had an early flight from Dallas to Indianapolis and as such had to miss morning practice. I have tended to arrange my flights to accommodate a practice before I leave recently, but alas east coast travel and the time difference make that a challenge. After landing late morning I had two meetings yesterday which finished about 4pm, which gave me time for a short 45 minute dryland workout before my dinner meeting. As such I did 20 mins of ab work consisting of 4 rounds with 1 min inbetween rounds. Each round I did leg lift, planks, crunches, 1 arm and 1 leg planks, leg kicks). I did each exercise as 45 seconds on and 15 rest. I then rode a stationary bike for 15 mins and finished with a 10 minute stair master(max level).

    This is morning I swam at IUPUI. I get goose bumps everytime I swim here and so many good memories from a Big 10s and NCAAs come flooding back. They have yet to do the remodel that has been rumored but I did substantiate the rumor and they are planning on modernizing this spring. I swam with about 10 other masters this morning. The workout was primarily aerobic pace work.

    Warm up
    500 free with snorkel
    4x50 kick on 1min
    300 closed fist drill
    100 easy
    4x50 build each 50 on 1min
    6x125 pull on 2mins

    Main set
    this was a go as far on a specific time where each swim dropped 5 seconds. I did
    125 on 1:30
    125 on 1:25
    125 on 1:20
    100 on 1:15
    100 on 1:10
    100 on 1:05
    100 on 1min
    75 on :55
    75 on :50
    50 on :45
    50 on :40
    50 on :35
    25 on :30
    25 on :25
    200 easy

    Warm down
    6x100 pull with 15 seconds rest

    nothing really special to write today about my times. I felt pretty stiff and sluggish but was able to go down to the 1min on the 100. Longer than we have been swimming lately and I had to miss race pace 200 day. I am heading to Cincinnati tonight and plan on swimming at the University of Cincinnati tomorrow morning. I head home tomorrow night.

    Updated October 15th, 2014 at 08:52 AM by StewartACarroll

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    Swim Workouts
  6. Good Pace work

    by , October 15th, 2014 at 07:19 AM (Mixing it up this year)
    Yes my training is boring to some but I like knowing my pace and I enjoy working on 100's.

    500 free
    500 free kick w/zoomers
    10x10@1:30 free w/paddles & bouy went 1:24, 1:23, 1:23, 1:23, 1:22, 1:22, 1:22, 1:21, 1:21, 1:21
    500 free kick w/zoomers strong
    100 breast scull
    100 accordian drill
    100 breast pull w/flutter kick
    200 Free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  7. Sun-Tues, Oct 11-13

    by , October 14th, 2014 at 04:05 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 top hat drill
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    10 x 25 breast w/fins @ 100 pace @ :40
    150 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace
    200 EZ

    Total: 3200


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


    Monday:

    Drylands at the gym for an hour. Haven't done anything exciting or new in awhile bc of the shoulder.



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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warmup:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    10 x 25 burst SDK + cruise @ 1:00
    150 EZ

    3 x (25 AFAP back shooter, no fins + 75 EZ) @ 3:00
    -- 12 highs
    100 EZ

    10 x 25 backstroke w/fins @ 100 pace @ :40
    150 EZ

    descending rest kick set w/fins:
    5 rounds: (dolphin, flutter, back, dolphin, flutter)
    1 x 50 kick @ 200 pace @ 1:00 (30s)
    1 x 50 kick @ 100 pace @ 1:00 (27s)
    2 x 25 AFAP kick @ :30 (10-11s)
    1 x 100 EZ @ 2:00

    100 EZ

    Total: 3450


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


    Like Water Rat, I feel like I've been phoning in my workouts some the last couple weeks. My times have been OK, but I feel like my intensity has dropped some. I'm just not terribly motivated right now. I am thinking about NE Champs, but I'm not really wild about SCM right now when I've barely used my arms in two months ... I should really consult the USMS meet schedule. Any suggestions?
  8. Tue Oct 14 2014 SCY

    by , October 14th, 2014 at 12:26 PM (Ande's Swimming Blog)
    Monday Oct 13 2014 SCY

    Whitney Coached
    Main Pool 6:30 to 8:00 dove in on time
    swam with Jim, Mike & Paul

    Warm up
    went around 1000

    Main Set

    2 x 100 IM on 1:30
    2 x 75 k on 1:20

    4 x 100 IM on 1:30
    4 x 75 k on 1:20

    6 x 100 IM on 1:30
    6 x 75 k on 1:20

    8 x 100 IM on 1:30
    8 x 75 k on 1:20

    did a few 25s kick with a board

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/15/2014

    by , October 14th, 2014 at 10:52 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 X 100 2:00
    4 X 50 1:15 #4 on 2:00
    8 x 25 sprint :45
    1 X 50 easy
    100's&50's: Descend 1-4--#4 @ 100%. Choice.

    5 X 100 kick 2:15
    1 X 50 swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 1:45 1:45 --
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Round 1: stroke
    Round 2: IM (75 no free)
    Round 3: Free

    WARM DOWN: 4 X 50 easy

    4525Y
    Categories
    Swim Workouts
  10. Monday Oct 13 2014 SCY

    by , October 14th, 2014 at 10:40 AM (Ande's Swimming Blog)
    Monday Oct 13 2014 SCY

    Swam Fast Friday & Sat but not Sun

    2 Practices this morning

    Whitney Coached
    Diving Well 6:00 to 7:15 dove in on time
    swam with Alleycat Tyrone Paul & Mike
    Beside Gull, Dick, Kristy, Larry , Joe, &

    Warm up
    6 x 150

    Main Set

    4 rounds of
    300 on 3:45
    200 on 2:30
    100 on 1:15
    4 x 50 on 35
    100 easy

    Whitney Coached
    7:30 to 8:45 dove in at 7:30
    swam with Sauer next to Chris


    Warm up
    swim for till 7:54

    Main Set

    4 rounds of
    300 on 3:45
    200 on 2:30
    100 on 1:15
    4 x 50 on 35
    100 easy


    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  11. 10/14/14

    Quick solo stretch out swim before work. Nothing much here but it felt good.

    500 swim
    500 pull build
    3 x 200 IM rest 30ish
    -drill, cruise, strong by 200
    3 x 100 IM rest 15ish
    -same as above
    100 float and outta there
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  12. Much easier day today

    by , October 14th, 2014 at 07:35 AM (Mixing it up this year)
    I do have a meet this weekend with the kids. I was going to do 3 out of the 4 events I need to do for my IMX rank. 200 Back, 200 IM and 400 IM. The next kids meet is the freestyle frenzie where I can do the 500 Free which is the last even I need.

    Trying to decide which meet to do, the Zone meet in Atlanta or the Columbia meet. Leaning toward Columbia so that I can have a peaceful fun time. I will miss some of my Atlanta friends but I also have teammates traveling with me now. If you know me well you know why I avoid Atlanta meets. Hopefully that should change next year.

    500 Free
    500 free kick w/zoomers
    5x100@2:00 as 50 free/50 back w/paddles holding 1:32's
    500 free kick w/zoomers
    3x100@2:00 free w/snorkle and 6 beat kick
    200 free EZ

    Total 2500 yards

    Updated October 14th, 2014 at 08:57 PM by Donna

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  13. Mon 10/13/14

    A little breaststroke work this evening.

    2 x 200 (50 bk/50 fr) @ 3:30
    6 x 50 @ 60 (2 fr/ 2 bk/ 2 BR)
    6 x 25 kick @ 30 (went fly/bk/br)

    8 x 50 BR kick on coaches whistle
    - just working various drill/body position

    2 x 150 breast @ can't remember
    - 50 3 kicks 1 pull
    - 50 2 kicks 1 pull
    - 50 normal
    100 free EZ
    6 x 50 sprint @ 3:00 (odds BR/ evens FR)
    - I mixed in a 50 EZ with the added rest
    400 free @ 6:00
    - 300 strong, 100 push it
    150 breath 5/7/9 by 50 @ 2:15
    100 breast @ 2:00 focus on the kick
    100 IM @ 1:45 push the BR
    100 free @ 1:30 focus on the kick

    100 w/d

    3200
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  14. Back to the Drawing Board - Monday, Oct 13, 2014

    by , October 13th, 2014 at 09:16 AM (Trying to Train Smarter, Not Just Harder)
    Ok, self. Time to stop going so slow in the pool. Went to a meet this weekend, and added 4 seconds on my 100 IM, 5 seconds on the 100 breast, and 6 seconds on the 200 free. I didn't even realize how slow I was going!! Geez. I know I've been slowing down in practice, have noticed that I wasn't keeping certain intervals as easily (or at all) but didn't realize how it was really affecting me. I know I wasn't really "up" for this meet, but oh my goodness. What a terrible wake up call.
    So I'm back to making and writing down my goals. Not quite ready to publish on-line yet, as the intervals that I'm am striving for are pretty slow! Got in about 3500 today.
    600 back/free
    300 pull (hard/mod by 50)
    300 kick
    12 x 50; 4 @ :50, 4 @ :45, 4 @ :40 (these were hard)
    50 EZ
    8 x 75; kick/stroke/free @ 1:20
    50 EZ
    300 pull no paddles
    300 pull w/paddles
    100 breast; 100 free; 100 breast; 100 free
    Total 3500 SCY
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  15. Week 107 - Monday

    by , October 13th, 2014 at 08:57 AM (After a long rest)
    We had storms come through last night and my older dog was howling as the storm came through. Needless to say we did not have a good nights sleep in the Carroll house last night. It felt like I was just going off to sleep when my alarm went off. My wife tried her hardest to persuade me to skip practice but I stuck to my guns and headed to the pool. Today's workout was really hard. This was one that one of our senior swimmers who is now a freshman at Texas(Jared Butler - watch this name because he is going to be a super stud) brought back with him on his first trip home of the semester. All the age groups have been doing this one andit was the masters turn this morning. It looks like an innocuous workout but is really hard if you swim it hard.

    Warm up
    400 swim with snorkel
    6x50 catchup drill on :45

    Main set
    2x(3x300 on 4 mins descend 1-3, 3x200 IM descend 1-3 on 3:30, 3x100 AFAP on 2mins) round 1 the 100s are free and round 2 they are stroke

    Warm down
    200 easy

    i was flying on the 300s and in hindsight probably went too fast on round 1 of the main set going 3:05, 3mins, 2:55. On the 200 IMs I am still avoiding breast due to my groin strain a few weeks ago(although I am feeling much much better, another week and I will add breast back in) and I went 2:20,2:17,2:15 doing back instead of breast. The free 100 AFAP I went 57,57,56. We went straight into the second round which was much tougher especially on the back of AFAP 100s. The 300s on round 2 I went 3:15,3:10,3:06 and I was hurting on #3. The IMs on round 2 hurt even more than round 1 and I went 2:25,2:22,2:17. The 100s AFAP on round 2 I did back and went 1:02, 1min, 1min. I was only able to do these this fast because I had one of my training partners in the next lane doing free and I tried chasing him down. He seemed to just beat me on each 100 but I was really happy with these 100s. We tend to do a longer workout on Mondays and it's not uncommon for us to have a 3k main set. This main set was 3600 but it felt twice as long. I am still muscularity sore from last week and Saturdays workout is going to be in my muscles for a few days.

    I am off to Indianapolis and Cincinnati with work tomorrow through Thursday. I am traveling tomorrow and will try to do dry land at the hotel but will be swimming at IUIPUI on Wednesday and I am hopeful I can swim at the University of Cincinnati on Thursdsy morning. I am not sure if I am able to get a rec swim in so may have to skip our 50s at 200 pace this week.

    Updated October 13th, 2014 at 09:07 AM by StewartACarroll

    Categories
    Swim Workouts
  16. I can't sprint worth a flip...

    by , October 13th, 2014 at 07:34 AM (Mixing it up this year)
    This weekend the 50's were horrid. My 100 free was actually good but I just swam it like me 1500 except adding a kick. The 200 free and 200 Fly were both at my normal times.

    The 400, 800 and 1500 free were awesome swims. I have to go back to 2009 to find times faster than this weekend.

    The 1500 I had to back off the first 400 because my heart rate was fixing to jump into A-Fib but I managed to get it under control and once I got situated my splits really dropped into a great range. I might have to try this swim again.

    The 400 free was an all out good feeling swim even despite feeling stiff from the 1500 the day before.

    After spending the evening refueling and then watching a movie while hooked to the Compex muscle stimulator, I felt better. The 800 was just plane awesome, I had the lead from the start and did not let up. Has 2 great competitiors to race in all three events thanks to Katie and Barbara for pushing me to best times in this age group.

    Yes I scratched the 100 Fly just didn't feel up to it by then.

    Today was to be a warm down day but it wasn't.

    500 free
    500 free kick w/zoomers
    200 scull drill w/snorkle
    200 free w/snorkle
    10x100@1:45 free w/strapless paddles & bouy holding 1:23's
    400 free kick w/zoomers
    200 free EZ

    total 3000 yards
    Categories
    Swim Workouts
  17. 10|12|14 SCM

    by , October 12th, 2014 at 03:31 PM (Blog)
    Weights
    Chest, back, shoulders, calves, hip flexors, abs, and lower back / glutes.

    SCM (In markerless pool, so had to keep eyes above surface to navigate about)

    1000 flutter kick with board, snorkel, and fins

    10 x 25 flutter kick on 1:00, without the fins

    24 x 25 on 0:40 flutter kick on back with fins (about 13m was using UWDK)

    650 side kick with fins, both hands at thighs
    • tilted just over 60, just enough to breathe continuously with one goggle out
    • was a challenge to maintain while keeping feet at surface
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  18. Back to back 3000-yard wkouts

    by , October 11th, 2014 at 07:14 PM (Alex's swim journal)
    It's been a while since I've been able to work in 3000 yards or more two days in a row. I've been doing more like 2000 every other day. So I feel tired, but a good tired. Here's what I did:

    Yesterday (10/10):

    6 x 500 (=400 free + 100 back) on 9:00
    Total: 3000 SCY/54 minutes

    Today (10/11):
    Wm-up:
    400 fr on 7:00
    4 x 100 fr on 1:45
    4 x 50 fr on 1:00
    100 BK recovery on 3:00

    MS:
    3 x 200 fr on 3:20
    6 x 100 fr on 1:40
    12 x 50 fr on :50
    100 BK recovery

    Cool-dn:
    6 x 50 on 1:00

    Total: 3300 SCY/60 minutes

    The pace was slow (probably averaged 1:31/100 pace over the main set), as to be expected on my first time with this workout in a while, but I was happy just to have enough energy to finish.
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  19. Week 106 - Saturday

    by , October 11th, 2014 at 12:08 PM (After a long rest)
    I had another good nights sleep last night. My legs were still sore but much better than Thursday. Today was our 100s at 500 race pace and this set hurt really bad today.

    Warm up
    16x50 on :50 swum as kick with snorkel, swim

    Main sets
    500 free breathing every 3 on odd and every 5 on even going under 6mins
    16x100 on 1:45 swum at 500 race pace(57)
    100 easy
    12x25 perfect stroke on :45(I was bored and ended up going on :30)

    Warm down
    200 easy

    Unlike last week where I did not fail, this week I held 57s to my feet(Tom added this in just to make it that much more fun��). I felt pretty horrible from the get go today and had to work hard to get on pace. I swam to failure at 11 and then rested 1 and then got back on the pace and made the rest. This is a deceptively hard set and it's going to be interesting to see how much I improve on this set over the next few months. I was disappointed I failed today because I really feel I should be able to get to 16 without failure.

    There was a meet at the pool today so we swam from 5:15-6:30 and as such I had almost 2 hours between finishing my swim and when I headed to yoga, so ended up doing a really long weight and dryland workout today. The senior swimmers strength coach Henry was looking for volunteers to test out a new workout he had created based on Apollo Ono's workouts where you do a fatigue set followed immediately by high strength set, followed by a sprint set. I volunteered a group of our masters to assist Henry; it was fun. The workout was about 9 stations where each station was 3 exercises. The workout lasts about 18-20 minutes and it was non stop. When we were done I was dripping wet and really tired and sore. After this I did 15 mins on the vasa swim trainer followed by 15 mins of abs followed by 3 rounds of our Tuesday/Thursday weights workout.

    After weights I headed to yoga and did an hour of basic yoga which again kicked my butt. I am trying my hardest to listen to the specific exercise and stretch and do it as instructed rather than just doing it my way. What I am finding is there is a wrong way(which is easy) and a hard way(which is right) to do the exercise. I am trying as best as I can to do the exercise the right way which highlights how inflexible I am. However, I do feel like I am getting better but it's slow improvements.

    3.5 hours of workout was a big exception today. The past two weeks I have been about 2/3 of my pre world's yardage and I would say 1/3 more intensity. Generally I like the race based training but it's really hard.

    Updated October 11th, 2014 at 12:46 PM by StewartACarroll

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    Swim Workouts
  20. Sat 10/11/14

    Had my you own lane this morning and felt better than I have in weeks.

    500 with snorkel and bouy

    2 x's through

    200 strong @ 3:00 (IM round two @3:15)
    3 x 50 drill @ 55 (fly,back,breast)
    4 x 100 fast kick @ 2:15
    4 x 50 free drill @ 55
    4 x 100 pull @ 1:30 descend to sprint
    4 x 50 free drill @ 55
    4 x 100 free @ 1:30 hold 200 pace
    -used the second round as a warm down

    4400

    Chore day until my Spartans come on
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