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  1. Tues-Wed, June 16-17

    by , June 17th, 2015 at 03:40 PM (The FAF AFAP Digest)
    Tuesday:

    Went to a 75 minute heated vinyasa class. Egads, it was hot. I sweated buckets.


    Wednesday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x (25 shooter + 25 EZ)
    50 EZ
    4 x 50 free w/paddles, descend to 100 pace
    100 EZ

    Main Sets:

    This was inspired by a set Stewart did the other day:

    3 rounds:
    1 x 100 backstroke kick @ 1:45 (went 1:25ishs)
    1 x 1:15 VK (dolpin)
    :30 rest, put on fins
    1 x 100 IM fast, descend by round @ 1:30
    4 x 25 flutter kick w/board @ 100 pace @ :30
    100 EZ

    extra 100 EZ

    16 x 50 kick w/fins @ :50
    -- hold 30-32
    150 EZ

    Total: 3650 (counted the 1:15 VKs as 50s)


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


    I was pretty bushed after the Stewart-inspired set, especially since I didn't sleep all that well last night. I threw in an easy-ish higher volume kick set at the end. My finger is still pretty swollen, not exactly healing fast. Only 9 days until our big vacation!

    I'm planning on weights and yoga tomorrow.
    Categories
    Swim Workouts , Yoga
  2. Week 142 - Wednesday

    by , June 17th, 2015 at 08:58 AM (After a long rest)
    Wow was I tired this morning both physically and mentally. I struggled from the moment alarm went off, having to haul myself out of bed.

    I found todays workout really tough. Once again the pool was setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup with snorkel on 1min

    Main sets
    3x(100 kick on 1:45, 1min vertical kicking, 100 free fast on 2mins)
    100 easy
    4x(200 IM on 3:30, 150 free on 1:55, 100 IM on 1:30, 50 free on :35)
    100 easy
    8x50 free on 1min at 200 race pace(30/31)

    Warm down
    200 easy

    the first set in the main sets was a big wake up. Kick on 1:45 is fast and as it turned out was touch and go, coming in on 1:40/41 dumping the board and going straight into the kick. On the fast free I held 1:09s. This was probably the best I felt the whole workout and this was not that great. On the IM/Free set I was coming in on about 2:50-2:55 on the 2IM, 1:45-1:50 on the free, 1:25s on the 1IM, and :34/:35 on the fast 50. The first round felt awful and it just got worse. That said my times stayed pretty consistent throughout. I was wiped out at the end and was not expecting any race pace 50s. Tom asked if we could stick around to do 16x50s, which I could not do due to a meeting in Richardson. I struggled to get into the set and was holding :33 on the first two and then hit a little groove despite it hurting and dropping to :32s, before finally getting close to my desired pace on the last 4 where I held :31s.

    Tom offered up extending our practice on m,w,f over the next month. The kids come in at 7am and our practice finishes at 6:30. We have 4 weeks or so until we taper for summer nationals and will likely take him up on the extra 30mins. I plan on spending some time on Friday with the go pro and taking a look at some underwater video. I think I am dropping my left elbow and pulling down instead of back when I am tired. It's my hope to work on some mechanics over the next month during practice. I think the elbow drop is also pinching my left shoulder which has been painful for a while now. I also want to work on my backstroke start and turn. Maybe a little more time focused on these will help.

    Today was was the worst I have felt in a long long time. Yesterday my daughter shared a picture she had found of me before I lost the weight and i was really big. I looked like I had just finished a personal 18" pizza and a gallon of beer. I am using this as motivation to be smart but keep pushing in the pool. I am really looking forward to being healthy and swimming fast this summer.
    Categories
    Swim Workouts
  3. A little harder than I wanted to swim today

    by , June 17th, 2015 at 07:28 AM (Mixing it up this year)
    With the 800 on Friday I was thinking of just swimming easy till then but my I decided to swim in my normal lane instead. It was easier to maintain the 1:40 interval with my favorite toys. I guess I am getting used to it.

    400 free
    4x100@1:45 free w/paddles & bouy
    4x50@1:00 free

    10x50@1:00 free w/paddles & bouy
    100 free EASY

    4 times thru
    3x100@1:40 free w/paddles & bouy
    1x100@2:00 free fast w/paddles & bouy

    300 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  4. Week 142 - Tuesday

    by , June 16th, 2015 at 06:18 PM (After a long rest)
    Today was back to the crazy abs work. In a sick way I have been looking forward to getting back to it.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming
    400 free with snorkel
    6x50 catchup on :50
    4x50 open,close, easy, fast on 1 min
    200 easy

    I hurt really bad on the abs work especially the flutter kick. One of the guys I train with did 4 rounds today, which meant I did the last two rounds on my own and these quite honestly sucked.

    The swim was a mess and I was like a wet noodle in the water but I felt better after the swim than before so I am glad I swam.


    Categories
    Swim Workouts
  5. Sat/Mon, June 13, 15

    by , June 16th, 2015 at 10:35 AM (The FAF AFAP Digest)
    Saturday @ Dartmouth Gym

    50 minutes of drylands
    20 minutes on ellipse


    Monday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    4 x 25 burst + cruise
    50 EZ

    Main Sets:

    3 rounds:
    X
    1 x 100 fast kick @ 2:00
    1 x 50 EZ @ 1:30

    R1 X = 4 x 50 free w/paddles, descend 1-4 @ 1:00
    R2 X = 4 x 100 free w/paddles, descend 1-4 @ 1:45
    R3 X = 4 x 150 free w/paddles, descend 1-4 @ 2:30

    extra 100 EZ

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

    Total: 3200


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


    I had a very busy but fun weekend up at Dartmouth. Not much time to work out with all the ceremonies, grad parties, receptions, get togethers with friends, etc. The weather was perfect, though a bit hot. Fort Son graduated with honors and was commissioned as a marine lieutenant. (Oddly, in an apple-tree moment, he had almost the exact GPA that I did at Dartmouth.) At first, I thought this was an odd career path bc of his obvious lawyer skill set. But it seems to suit him. His plan is to eventually get his PhD in military history. The commissioning ceremony was interesting and Nate Fick (a Dartmouth grad of of Generation Kill fame) was the speaker.

    Travel was tough on both ends. It seems like the airline industry has just gone to hell. Coming home on Sunday night, there was a new excuse for delay: we couldn't get our bags because of "weather." So I was pretty bushed on Monday and did mostly an aerobic workout. I think I'm going to go to yoga today.
  6. A 2000 swim again

    by , June 16th, 2015 at 07:17 AM (Mixing it up this year)
    Did another 2000 meter swim for time at decent pace but not all out.

    2000 free in 37.05

    500 free kick w/zoomers
    500 free SLOW

    Total 3000 meters
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 06/16/2015

    by , June 15th, 2015 at 03:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will my last post until I return end of June.

    LCM
    WARM UP:
    2 X 100 2:00 1:45
    1 X 250 4:30 4:15
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    4 x 50 kick 1:20

    2 X 100 build 2:00
    3 X 50 fast 1:20
    Four rounds--choice

    8 X 100 free 2:10
    Strong on all 8--85/90%

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  8. Post call, Monday June 15, 2015

    Finding time to train on a call weekend can be challenging; I missed the Saturday morning practice at the Texas Swim Center but managed to swim on my own yesterday afternoon at Life Time Fitness. I don't particularly like the indoor poor because it is poorly lit with narrow lanes, but the outdoor pool is too warm in summer (and unheated in winter, so in reality it is suitable for training only in May and September). I am planning to join Pure Austin next month as they have a quarry for open water swimming and a heated outdoor pool in addition to the gym. Anyway, I did a long slow warm up outdoors (2000 total) then went indoors for a set of 10 x 100 @ 1:30 (scm) holding 1:20-1:21, which is a set I use periodically to gauge my endurance mid-season. The weekend overall was very demanding physically, so 3000 meters was more than adequate considering that I would need time to recover before Monday morning practice.

    This morning I shared a lane at UT with Mark, Jim (who dropped down a lane to rest for his 10K tomorrow), Kristy, Taylor, Colin, Joe. Whitney coached. I slept all of four hours last night due to a late case followed by endless phone calls, so I was happy with my performance in the pool.

    Warm up:

    500 swim as 100 free/25 breast
    400 swim as 75 free/25 back
    300 free as 50 free/50 fly drill
    200 kick drill (10/3/10)
    100 with eight breaths total (made it)
    I missed half of this answering a page

    Main set:

    4 x (5 x 100, 1-4 aerobic, 5 strong), rounds 1-3 @ 1:30, round 4 @ 1:25. In the first three rounds I averaged 1:21s on the aerobic repeats, 1:19s on the strong ones; in the fourth round I went 1:19, 1:19, 1:20?, 1:21, 1:21 (caught the lane leader on the last two--he was beginning to fade) and felt strong

    1 x 800 with fins as 25 fast with no breaths/75 kick on back--missed half of this answering another page

    5 x 100 @ 1:25--skipped this since I was already out of the water

    Planning to lift weights later today (and take a nap at some point)
    Categories
    Uncategorized
  9. Week 142 - Monday

    by , June 15th, 2015 at 08:21 AM (After a long rest)
    My daughter swam in the bill Nixon invitational in lewisville, tx this weekend. This 4 day meet is a great meet and is generally very fast. My daughter is in the lower end of the 11-12 age group and did great. She got her first AA time in the 200m back which she was very proud of. It's a hard leap from being AA and AAA times in 10 and under to struggling to make A times in the 11-12 but she is having fun and still enjoying her swimming which is all that matters. Each meet at this age brings its own challenges but she is doing great. I took Friday off work and hung out in lewisville all weekend. I was pooped when I got home yesterday afternoon and can only imagine how tired my daughter was.

    Despite having a good good night of sleep I was still tired when I woke this morning and like the past few days my throat was raw. On Friday before heading to the meet I went and got a strep test which was negative and the doctor thought I had a cold; it does not mean my throat does not hurt though!

    The pool was setup LCM today.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    400 pull breathing every 5 on 5:20
    400 pull build on 5:20
    400 pull breathing every 7 on 5:20
    400 pull fast on 5:20
    200 easy
    400 kick on 7mins(1:45 base)
    200 kick on 3:30(1:45 base)
    100 kick on 1:45
    50 kick on :50
    50 kick easy
    12x50 free, odds on :50 stroke counting, evens on :40 with same stroke count
    4x50 done as fly, back, back, fly on :50

    Warm down
    200 easy

    i felt pretty hideous on the warm up; like I had been out of the water for a week, instead of just Saturday and Sunday. I felt better on the rest of the workout but not brilliant. On the pull set I went 4:50, 4:45,4:40, 4:34. I felt good on the last 400 in particular. The kick was rough being touch and turn the whole way. The 50s free I was going 31 strokes per length and holding 33s. I held a pretty consistent stroke count throughout. The 4x50s were supposed to be fly but I switched it up due to some soreness in my shoulder.
    Categories
    Swim Workouts
  10. Can you say 400's

    by , June 15th, 2015 at 07:29 AM (Mixing it up this year)
    This was a day of 400 swims. Hope to make the cut for the 800 free on friday night with the kids. The rest of the week may be on the easy side.

    400 free
    4x100@1:40 free w/paddles & bouy
    400 free free w/paddles & bouy
    16x25@:30 free w/paddles & bouy
    400 free w/paddles & bouy as 200 pace/150 build/50 fast
    100 free EASY
    8x50@1:00 free w/paddles & bouy
    400 free w/paddles & bouy
    2x200@3:20 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy red line sprints
    300 free EASY

    Total 4000 meters
    Categories
    Swim Workouts
  11. 6|13|15 LCM #2

    yesterday was easy because i was still recovering from weights and block starts, about 1500 SCM



    LCM today
    10 x 50 fr WU on 1:00 with fins and snorkel

    mock meet (from push)
    50 fr - 30h
    50 br - 48
    50 bk - 42
    *50 kick - 55 (oh boy)

    All times better than last week and my legs held up fine through the bk. As bonus I added a *50 kick, and then my legs felt it. Despite having a more reasonable WU than LCM #1, I do suspect some adaptive progress.
    Categories
    Uncategorized
  12. June 12. 2014

    by , June 12th, 2015 at 07:16 PM (Trying to Train Smarter, Not Just Harder)
    Finally got in a couple of workouts. Sorta sore from doing weights 2 days in a row, especially my quads.
    yesterday I swam with Grady & Stephanie, and we mixed it up a little - water was 78
    800 warm up
    10 x 50 pull @ :50
    4 x 100 stroke/free @ 1:00
    8 x 150 build @ 2:20
    200 choice
    500 locomotive speedplay
    300 breast
    200 easy cool down
    ~4000 LCM

    Today I swam with Bill - usually boring because he does the same thing all the time, but I hadn't swum with him in a while, so it felt different. Water was a nippy 77 degrees.
    600 warm up
    5 x 100 kick
    500 pull no paddles
    12 x 100, 4 @ 1:40, 4 @ 1:35, 4 @ 1:30
    10x 50 fast/easy by 50 @ :50
    300 breast/free
    400 pull
    and 500 whatever to make 4500 LCM

    Still not up to 5000/workout yet, and starting to not care! I'm working hard, and finishing workout starving, so I think Quality is better than Quantity. At least for me, and for right now.
    Categories
    Uncategorized
  13. Week 141 - Friday

    by , June 12th, 2015 at 04:57 PM (After a long rest)
    Again I did not get back from my travels until late and I was not feeling so hot when I got home. Throughout the day yesterday my throat got more and more sore. I got about 5 hours of sleep before getting up and going to the pool. I could have done with an extra 3 hours.

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

    Main sets
    12x50 kick on :55
    4x(200 free fast in 3mins, 100 kick fast on 2mins, 50 back fast on 1min) 1min between rounds
    200 easy
    3x(6x25 on :35, open, close, easy, fast, underwater, stroke)

    Warm down
    200 easy

    Despite being tired and my throat being sore I had an incredible workout today. I was holding :40s on the kick set and then went 1:56,1:19,:30 on round 1, 1:55,1:19,:30 on round 2, 1:55,1:18,:30 on round 3 and 1:54,1:18,:28/:29 on the last round. I felt pretty hideous on the 200s but when I saw my time on the first round I knew I was going to have a killer set. Very happy with this set! On the 25 set I felt fast and really good.

    A really great week of training and now I have a day off to go and watch my daughter swim at the Bill Nixon meet. Life is good!
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 06/15/2015

    by , June 12th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post until the end of the month as I am off to the Pan Am Meet in Colombia. There are over 1400 workout entries posted--check it out if you need one.

    LCM
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    1 X 50 easy swim

    1 X 100 IM 2:00
    4 X 50--1 of each-- 1:10
    Three rounds

    4 x 200 3:20
    4 X 150 2:30
    Pull
    200's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Fast Friday June 12, 2015

    Shared a lane with Larry, Kristy, Joe, Boris. The pool was set up long course as it will be all summer. Whitney coached.

    Warm up:

    200 free/50 build/50 with four breaths/200 pull/100 kick, for 22 minutes

    Main set:

    4 x 100 @ 8:00, in heats (2 per lane, :20 apart); I raced Kelly Williamson in the next lane and went 1:11, 1:10, 1:10, and 1:10 from a push, my best set of long course
    100s yet

    400 easy

    10 x 50 @ 1:20, holding :03 faster than the 50 pace for the 100s; I managed to hold
    :34s (not :32s)

    400 easy
    Categories
    Uncategorized
  16. Wed-Thur, June 10-11

    by , June 12th, 2015 at 08:40 AM (The FAF AFAP Digest)
    Wednesday:

    I had a root canal yesterday. The timing of it precluded me from getting in a swim. So I did a 5+ mile walk/jog.


    Thursday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 50 free, descend 1-4 to 100 pace
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 2:30-3:00
    150 EZ

    10 x 25 fly w/fins @ 100 pace @ :45
    -- I had thought about doing 20, but after doing almost no fly for a month, I didn't have the fly arms for it.
    150 EZ

    12 x 50
    odds = @ 100 pace @ 1:00
    evens = EZ @ 1:30
    150 EZ

    8 x 50 @ 1:00
    odds = back
    evens = back kick
    150 EZ

    Total: 3400


    Vinyasa yoga, 60 min

    This was one of the easier classes I've been to. I went at 7:30 pm and it was absolutely mobbed. They didn't have the heat on and that made a huge difference.



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


    I'm leaving in a couple hours to fly to Dartmouth for my son's graduation. I can hardly believe he's been there for four years ... I'm going to be dry for three days. The pool isn't open at a time that I can go when I'm there, very limited hours during the summer. I may be able to hit the gym.
    Categories
    Swim Workouts , Running , Yoga
  17. Cranking on a Friday

    by , June 12th, 2015 at 07:37 AM (Mixing it up this year)
    This was a long as some called it boring one. There were some speed changes in this but for me in order to keep up it is all one speed....FAST.

    600 free
    12x50@:55 free w/paddles & bouy
    5x400@6:40 free w/paddles & bouy
    6x100@1:40 free w/paddles & bouy
    200 free EASY

    Total 4000 meters
    Categories
    Swim Workouts
  18. Week 141 - Thursday

    by , June 11th, 2015 at 05:47 PM (After a long rest)
    This morning I joined own and swam at Burlingame masters. The pool was setup scy. I was very tired this morning after a long week but I had a good practice. It always helps having Patrick pushing you.

    Warm up
    400 swim
    300 pull
    100 kick

    Main sets
    2x300 free with snorkel on 3:30
    50 easy
    3x200 pull on 2:20
    50 easy
    4x100 with paddles on 1:05
    50 easy
    6x50 swim with snorkel on :35
    50 easy

    Warm down
    1x(2x100 kick on 1:25, 2x200 pull, 300 swim)

    There were a lot of people in the lanes compared to what I am used to. The faster guys set the pace which helped thin out the lanes. 1:10 pace felt very easy today and even the 100s on 1:05 I was getting 5-7 seconds rest. Again Patrick hot on my heels and a fast younger swimmer in the next lane helped. I had to get out after an hour due to a meeting in downtown San Francisco so my warm down was really more main set and was two rounds but I did one and used it as a warm down. This was a short high tempo workout but it was a lot of fun. It has been a good training week and as usual I come back from California amazed at the facilities and how many fast masters swimmers there are at nearly every team I visit. It was great fun having dinner with Patrick and swimming with him at Burlingame this morning.

    Updated June 11th, 2015 at 06:24 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 06/12/2015

    by , June 11th, 2015 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout. Meets starts tonight.

    LCM
    WARM UP:
    6 X 100
    3 on 2:00
    3 on 1:50
    6 x 50 1:00

    1 X 200 kick

    10 X 50 1:20
    #3-6-9 are fast--choice

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Thursday June 11, 2015

    I swam Monday and Tuesday but didn't get a chance to blog my workouts. Lifted weights Tuesday night, then skipped Wednesday morning practice because of work.

    Mondays are freestyle emphasis days; I shared a lane with Larry, Taylor, Sharon, Joe, Colin, and Andrea.

    Warm up:
    3 x 400 as 75 free/25 stoke
    Main set:
    10 x 100 @ 1:35, holding mile pace. I held 1:22 which is a bit slower than I wanted (but I was leading the lane)
    10 x 50 kick
    10 x 100 @ 1:35, swim or pull, holding mile pace. I swam these and held 1:21, swimming behind Larry
    10 x 50--skipped these and left for work. I need to be holding 1:20 or better on these 100s

    Tuesdays and Wednesdays are IM days. On Tuesday I shared a lane with Larry, Katy, Taylor, Christine, Ben.

    Main set:
    8 x 50 fly @ 1:10; didn't break stroke on these
    1:00 rest
    1 x 200 IM @ 70%
    1:00 rest
    1 x 400 free @ 70%, went 5:50
    1:00 rest
    8 x 50 back @ 1:00
    1:00 rest
    1 x 200 IM @ 80%
    1:00 rest
    1 x 400 free @ 80%, went 5:37
    1:00 rest

    I skipped the third and final round because it was time to leave for work

    This morning I shared a lane with Larry, Sierra, Katy, Ben. I was a bit sore after Tuesday's practice but had recovered by today.

    Warm up:
    1 x 800 as 75 free/25 stroke/75 free/25 kick
    Main set:
    21 x 100, 3 sets of 7, 1-5 @ 1:25, 6-7 @ 1:35; averaged 1:21-1:22 for the repeats on 1:25, about the same as the 100s on Monday (which were on a slower interval)
    1 x 800 kick/swim with fins
    12 x 100, pull, 1-3 @ 1:20, 4-6 @ 1:35; I missed the interval on nos. 3 and 9.
    100 easy

    5000 meters

    Updated June 11th, 2015 at 03:39 PM by gull

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    Uncategorized