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  1. Week 162 - Tuesday

    by , November 3rd, 2015 at 11:14 PM (After a long rest)
    I woke a few times more than normal last night but felt good when I got up. Today was an easy light workout. I am still not feeling that awesome in the pool but today was better than yesterday.

    2 rounds of bands working on shoulders
    1 round of abs(flutter kick, crunches, leg lift, planks, v sits)

    400 swim with snorkel
    6x50 catchup on :50
    12x25 open,close,easy,fast on :40 with fins
    300 easy

    i saw a few :10s on the fast 25s today. I have not hit these in quite a while. Tomorrow will be a short workout and the rest continues for this weekend in the woodlands. I am focusing on my back events this weekend and I hope I have a good meet. If I drop some good times I will not swim these again in SCM.

    Updated November 4th, 2015 at 04:00 PM by StewartACarroll

    Swim Workouts
  2. Workout 11/03/15: evening

    by , November 3rd, 2015 at 10:35 PM (Maple Syrup with a Side of Chlorine)
    A beautiful day today here in southern Vermont, and i was able to get out on the motorcycle for a nice looking ride with Lena. Made it to masters tonight...

    3 x 100 choice on :15sr
    2 x (with snorkel)
    - 50 kick with ak
    - 100 pull
    - 2 x 25 build (plus an extra 200)

    2 x 200 as 50 choice 50 pull (did 50 after each)
    4 x 100 descend 1-4 (did 50 non free after each)
    8 x 50 choice (in pairs: easy then hard)

    200 loosen and out
    (Masters/Rec/2600 yds/60 min)

    Great swim tonight. Joined Greg, Carol, MG, and Jim as Matt and Peggie were on their own.
    Swim Workouts
  3. 11|2|15 and 11|3|15 SCM's and a dryland

    by , November 3rd, 2015 at 09:02 PM (Blog)
    15 x 15m fr / 15m drill on 0:40 with fins

    10 x 15m fast fr / 15m drill on 1:30 with fins

    4 x 25m fast fr / 25m drill on 3:00 (14's on fasts)

    15 x 15m breakout drill / 15m easy on 1:00, as following 3 x:
    • UWDK + flutter
    • UWDK + 1 stroke + flutter
    • UWDK + 2 strokes + flutter
    • UWDK + 3 strokes + flutter
    • UWDK + 4 strokes

    100IM 1:38

    0:56 fast run
    work abdominals
    0:56 easy run


    1800 of very easy free and br
  4. 100%

    by , November 3rd, 2015 at 04:38 PM (One Stroke at a Time)
    500 (every 4th length non-free)
    4 x 4 x 50 on 1:00 kick/free, drill/free, stroke/free, all stroke IM order by round
    4 x 25 IM order on 40
    200 pull on 3:00
    4 x 25 IM order on 35
    200 pull on 3:00
    4 x 25 IM order on 30
    200 pull on 3:00
    4 x 25 IM order on 25
    200 pull on 3:00
    200 kick
    200 easy back

    I swam at Lunch Bunch today. It was a great day to be outside. The weather was beautiful and the water temp was just right. I was surprised when I put my work-out in my FLOG because it said that I was at 100% of my goal for the year. I don't generally pay too much attention to the count toward the goal but the 100% caught my eye. This is shocking to me. I set the goal at 520,000 yards or 10,000 a week. I have been trying to not get too caught up in yardage. I knew that 10,000 a week translated into 2 weekdays and 1 weekend practice a week (with my goal really being to get to the pool 3-4 times a week. I had a rough beginning of the year with getting to practice--my oncologist had changed my chemo around and I just wasn't motivated to get into the cold outdoor pool most days (due to feeling generally blah and having a cold sensitive neuropathy--plus being tethered to an infusion pump for 48 hours every two weeks). I just looked back and I only swam 10 times between February 1 and March 21st so I am really surprised to be sitting just short of 300 miles for the year today. I will take this small victory for today and keep moving forward.
  5. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2015

    by , November 3rd, 2015 at 01:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30
    2 X 100 1:45
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    1 X 200 4:00
    4 X 25 sprint :45
    1 X 150 3:00
    6 X 25 sprint :50
    1 X 100 2:00
    8 X 25 sprint :55
    1 X 100 easy

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  6. Lesson Learned

    Lesson learned. I refuse to use the suit dryers at the pool for various reasons. Last night I gave in to temptation mostly because I am a guy and feel the need to push buttons and pull levers. After removing my briefs from the dryer I realized someone's washcloth was in there as well. That's it! Never again. I need to visit the suit washing thread and comment...
    I never wash my suits unless I find something nasty in the suit dryer. Geez

    300 swim
    200 drill/swim

    4 x 100 @ 1:45 fast
    6 x 50 @ 55 fast
    --breathe 3,5,7,9,3,5
    8 x 25 @ 40 sprint
    100 EZ

    Main set
    --50's done as
    ----odd drill/swim by 25
    ----evens swim/kick by 25
    100's done at about 80%
    8 x 50 fly @ 1:05
    4 x 100 free @ 1:45
    8 x 50 back @ 1:05
    4 x 100 free @ 1:40
    8 x 50 breast @ 1:15
    4 x 100 free @ 1:35
    8 x 50 free @ 1:00

    200 w/d

  7. Week 162 - Monday

    by , November 2nd, 2015 at 10:16 PM (After a long rest)
    After feeling hideous on Saturday I spent a lot of time this weekend sleeping. I felt a lot better this morning but my joints are still achy. I am guessing I picked up whatever virus my kids and wife have had over the last couple of weeks. This morning was our second drop taper workout.

    Warm up
    400 free with snorkel
    6x50 on catchup

    main sets
    500 pull with paddles focusing on catch on 1:25 base
    400 build on 1:25 base
    300 with paddles with 6 dolphin kicks off each wall on 1:25 base
    200 build on 1:25 base
    100 easy on 1:25 base
    12x25 underwater with fins on :40
    10x50 free on 32.5

    warm down
    400 easy

    I was holding 1:02-1:03 pace on the 5,4,3,2,1 set. On the underwater so worked on back but did not have a nose plug so ended up with some great nasal burn. On the pace 50s I was touch and go but held :31s.
    Swim Workouts
  8. Workout 11/02/15: evening

    by , November 2nd, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but I sure did enjoy the extra hour of sleep! The nice thing about seeing November on the calendar is that the Rec is now open for a half day on Sundays through the spring, a nice treat.

    Swim tonight in the crowded adult swim lane ...

    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with alignment kickboard
    - 150 strong swim with agility paddles
    - 100 pull with buoy

    200 as 25 easy into 25 fast IMO
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)

    Well, my goggles fell out of my bag as I left the house, so I had to borrow a stylish pink kids spare pair from the lifeguard

    Here is a picture that I took last night of the sky - Preston was out and about driving and we followed the sky as it yield beautiful colors like this for about 15 minutes. Then they dissipated...
    Swim Workouts
  9. Monday Nov. 2

    by , November 2nd, 2015 at 05:51 PM (The FAF AFAP Digest)

    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 8
    TRX knee ins, 10
    TRX pike ups, 10
    TRX pendulum, 25

    rehab ex
    alternating DB rows (15 lb) in plank position, 4 x 10
    cable push pull, 17.5 x 3 x 10 each way
    explosive leg press, 195 x 3 x 10
    bulgarians in streamline, 2 x 10 each leg
    seated straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 35 x 3 x 5
    side hops over bench, 3 x 10
    back extensions w/plate, 25 x 2 x 10
    seated row negatives, 9 x 3 x 8/7/6


    1100 EZ


    Hit the gym today and did an easy swim after. I was pretty sore from recent training, so was glad to have a deep tissue massage scheduled for today. Could really have used a longer one ... My shoulders and upper back were pretty sore. I've been at it 9 days in a row, may have to take tomorrow off or just do some yoga.
  10. Sarasota Y Sharks Masters 5:30 AM Workout 11/03/2015

    by , November 2nd, 2015 at 02:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will be swimming SCM this week. Meet begins on Saturday.

    WARM UP:
    3 X 100 2:00 1:40
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:40
    4 X 50 kick 1:20

    4 X 100 choice 2:15
    odd: easy even: strong--85/90%

    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 fast
    Round 2: 75 fast
    Round 3: 50 fast
    Round 4: 25 fast

    8 X 25
    odd: blocks--sprint 20M
    even: build to race finish

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  11. Sun Nov. 1

    by , November 1st, 2015 at 07:30 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Bethel Park

    Warm up:

    600 various
    100 scull
    4 x 25 torque drill w/paddles
    50 EZ

    Main Sets:

    3 x :15 AFAP VK (dolphin, 40 kicks) + 50 EZ
    extra 100 EZ at end

    5 x dive to bottom (13 feet), squat jump off bottom with fins, AFAP dolphin in streamline, get entire torso out of water
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- extra 50 EZ after #6
    -- 4 breast (no fins), 2 fly + 2 free w/fins
    125 EZ to shallow end

    5 x 50 easy free w/Lochte turn, SDK @ 100 pace off wall then cruise @ 1:30
    125 EZ

    Total: 2750

    40 minutes of foam rolling, yoga, stretching


    I wasn't sure that I could do a third sprint workout in a row. But I opted to try. That meant driving 10 minutes to Bethel Park today instead of a long round trip to Sewy tomorrow. I kept it short. My times on the 25s were very good, but man I felt flattened afterward. I had planned to go to yoga, but decided against it. Instead, I just did some on my own and feel a little better now. Lungs feel better too. This was a very good week of training for me post meet.
    Swim Workouts
  12. USMS Leadership

    by , November 1st, 2015 at 01:00 AM (SWIMMER Editorials)
    In October of this year the USMS House of Delegates concluded its 43rd annual meeting, at the 2015 United States Aquatic Sports Convention in Kansas City, Mo.

    During the annual meeting, officers are elected and rules and policies are voted upon. If you want to spend some time on the dry side of the sport you love, visit the “For Volunteers” tab at for more information.

    Policy decisions and strategic planning are the purview of our dedicated volunteer leaders. The Executive Committee of the Board of Directors comprises the president, four vice-presidents (administration, local operations, programs, and community services), secretary, treasurer, immediate past president, and legal counsel. Eight at-large directors, one from each zone, sit on the greater BOD. Most of the 20 USMS committees report to one of the four vice presidents. The House of Delegates is composed of USMS members who’ve stepped up to represent their LMSCs and their number depends upon the size of their LMSCs.

    The executive director oversees the National Office staff and reports to the Board of Directors. It’s the staff’s responsibility to enact the vision, mission, and strategic planning directives of the organization. This year, a special subcommittee of the BOD is tasked with an important job: choosing our next executive director.

    For the past nearly eight years USMS’s current executive director, Rob Butcher, has presided over the period of the most growth and change USMS has seen in its 45-plus-year history—a period in which USMS evolved from an all-volunteer organization to a volunteer-led and professionally-managed one. His tenure started with establishing the first headquarters and hiring the National Office staff. It will end on December 31 this year with USMS having tripled its revenue and increased its membership by more than 50 percent.

    When Rob started at USMS, he went on a fact-finding mission that would make NASA’s Mars Rover proud. He met with longtime volunteer leaders for hours on end, soaking up as much organizational history and culture as he could. He visited clubs, workout groups, and events all over the country, talking to anyone and everyone about Masters Swimming—in context of both the bigger picture and how they, as individuals, were experiencing it.

    He’s the kind of guy who would jump in your pool and join swimmers in a lively argument over why breaststroke is “better” than backstroke, then hang out at your after-workout pizza party getting to know you. Most importantly, he listened and remembered your concerns and ideas and used them to formulate winning strategies that transformed USMS. Every single one of us—and I mean all (as of this moment) 63,648 of us—has benefitted from Rob’s leadership and passion for Masters Swimming.

    He’s been an integral part of every important initiative undertaken in the past eight years—from rebranding to educating and supporting coaches to USMS’s growing adult learn-to-swim movement.

    On January 1, 2016, Rob will step into the president and CEO role at Swim Across America, a charitable organization that, through swimming events, raises money for cancer research.

    Thanks to Rob’s and the Board’s hard work and dedication, USMS is positioned to continue thriving and growing, and providing you with an organization of which you can be a proud to call yourself a member.
    Staff Blogs
  13. 10|31|15 yoga

    by , October 31st, 2015 at 09:35 PM (Blog)
    Joel sent me .

    I did everything correctly I believe. I have to say I started breathing heavily and my left shoulder and everything was getting tired. Was happy when it was finally over, but more happy I finished . Feel shaky and clumsy now, time to relax.

    Should do this regularly
  14. Sat, Oct. 31

    by , October 31st, 2015 at 07:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    550 various
    100 scull
    6 x 25 power kicks to 15m @ :45, alt on back and belly
    50 EZ
    6 x 25 burst or stroke rate drill @ 1:00
    100 EZ

    Main sets:

    50 x 25 done as:
    10 rounds w/fins
    4 x 25 IM order @ 100 pace, work UWs @ :40
    1 x 25 EZ @ :40

    250 EZ

    3 x (6 x 25 @ 1:00 + 100 EZ)
    R1 = AFAP shooters w/MF (8 high-9 flat)
    R2 = AFAP dolphin kick w/board
    R3 = free or breast w/paddles & chute

    100 EZ

    Total: 3450


    I had planned to go to Lebo today, but got an email right as I was walking out the door saying there was no lap swim bc of a clinic. So I headed over to Bethel Park instead which has the advantage of being somewhat warmer anyway. The main set might seem easy to some, but I was breathing pretty hard the whole way. My fly was faster than usual, clocking in at 11s. I had originally intended to do 10 of the AFAP shooters with my monofin, but the lungs didn't feel like it. It's been awhile since I've used my MF. My latest one is slightly big and sometimes produces foot cramps.

    Happy Halloween everyone! I did buy candy and carve two big pumpkins this am, so as not to be the neighborhood grinch.
    Swim Workouts
  15. Week 161 - Saturday

    by , October 31st, 2015 at 03:25 PM (After a long rest)
    Yesterday was my favorite workout and today I came down to earth with a Big Bang. I slept great last night and felt good in the warmup but really struggled on the main set today. Normally I am into my groove and hold well, and only suffer at the end. Today I was off from the very beginning and never got into a groove. I don't feel sick and I tried as hard as I could today but it was rough. My wife has been sick and perhaps I am getting sick, or a lot of training over the past few months finally caught up with me. Either way I felt terrible today.

    Warm up
    500 free
    8x75 on 1:10 done as kick,drill,swim odds free and evens back

    main set
    12x100 at 500 race pace, 1-6 on 1:50, 7-12 on 2mins

    warm down
    400 easy

    I plan on forgetting about this practice and focusing on taking it easy this weekend ahead of some great swims next weekend in the woodlands.
    Swim Workouts
  16. 10|30|15 SCM

    by , October 31st, 2015 at 12:38 PM (Blog)
    20 min of drills

    10 x 15m fast UWDK odd / UWFK even (15m various easy) on 1:00

    10 x 12.5m fast fr then flip mid-pool and do a few UWDKS to get going again for a few strokes then stop before wall for at least one good bubble ring on 1:00

    50 fr nb, this one hurt for some reason

    20 more min of drills

    3 run and dives

    2 dive from sides

    Updated October 31st, 2015 at 12:50 PM by __steve__

  17. Friday, Oct. 30

    by , October 31st, 2015 at 11:02 AM (The FAF AFAP Digest)
    I went to the Pitt practice last night, modified virtually everything but kept out of my lane mates way. There was no kicking assigned, so I added quite a bit.

    Warm up:

    500 (did 400)
    6 x 50 free restricted breathing patterns @ :55
    -- no, breathed every stroke, used paddles
    1 x 250 backstroke kick w/fins
    1 x 250 paddles + buoy catchup drill
    -- no, did 200 flutter kick w/board + 50 EZ DAB
    6 x 25 power kick @ :40
    50 EZ

    Main Sets:

    4 x 200 free @ 4:00 burst off each wall + 3-4 fast stokes
    -- NO! This seemed impossibly hard to do ... I did 4 x 200 kick w/fins done as 4 x 50 (12.5) burst + cruise. This was still a very hard set, as it was effectively 16 bursts. My legs were a bit tired at this point, having done 1300+ kicking already.
    1 x 100 EZ

    1 x 100 burst off each wall then medium fast
    -- did something else here, don't remember what ... I think 50 breast @ 100 pace + 50 EZ
    1 x 100 EZ

    5 x 100 burst off walls + 6-7 fast strokes @ 2:10
    -- no, I did these as 50 fast @ 100 pace + 50 EZ w/fins (3 swim, 2 kick) and that seemed pretty hard on that interval
    1 x 100 EZ

    4 x (25 AFAP + 25 EZ) @ 1:15
    -- I did 3 of these breaststroke (16 high=17 flat), one after everyone was done with the set. Can't do AFAP on 1:15 ...
    100 EZ

    Then, as people were leaving and lanes opened up, I did 3 x (25 AFAP + 75 EZ).

    Total: 3650


    Egads that was a long warm up. I think I could have done without the 2 x 250, but at least got some kicking in. There was a lot of bursting in this workout; it seemed awfully difficult as written. My lungs felt a little better last night, but I did a lot of kicking with a board. I really am due for some hypoxic work today, but I'm not sure the cold water at Lebo will be conducive to that ...
    Swim Workouts
  18. Week 161 - Friday

    by , October 30th, 2015 at 10:54 PM (After a long rest)
    I had one of my most favorite workouts this morning. Last night my daughter announced she was going to practice with me this morning! I was tired when she announced it and I made reference that she would have to help me get up this morning. Unbeknown to me she wrote at least 30 sticky notes posted around the house saying, don't forget to wake me up. She was wide awake when I woke her up and was on good form all the way to the pool. She even decided to swim in my lane despite other lanes being wide open. We got in ahead of everyone and did our warm up. When Tom came in he pulled her to one side and whispered something that got her all fired up. After we finished a kick set Tom asked her if she was ready to which she smiled and said you bet. Tom then proceeded to call all the masters swimmers attention to A family race this morning. My daughter was told to put her fins on, while I was told I was racing her without my fins and we raced a 100 back. Keep in mind that my daughter just turned 12! She went off like a rocket but we went into the 50 turn level and I sensed I was pulling away a little bit by 75. I pushed hard over the last 25 and as I finished I looked back to see her finish. Tom timed me at :57.1 and my daughter at :59.3. Everyone was cheering and it was so much fun. It's scary how much she has improved in the last year. Tom said another two months and she will take me with fins. I am determined to hang on as long as I can!

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

    main sets
    6x100 kick with fins on 1:15
    100 easy
    100 back afap
    100 easy
    16x25 on :35 at 100 race pace
    3x200 free on 3 mins working on dps, with a max of 8 strokes per length and breathing every 5
    10 mins of vertical kicking followed by sprint 25s stroke called out by Tom

    warm down
    200 easy

    i was holding 1min on the kick, 12s on the 25s fast. The 200s I went very easy. The vertical kick made a good change and I felt good.

    A couple of the masters who had not met my daughter previously asked how old the girl I raced was. When I told them 12 one of the guys said he thought she was 15 and asked how I knew her, to which I laughed and then told him she is my daughter. Swimming with her does not happen that frequently but I will remember this one for a long time.

    After practice I took my daughter to breakfast with a number of the masters which was a lot of fun also.
    Swim Workouts
  19. Thursday, Oct. 29

    by , October 30th, 2015 at 04:13 PM (The FAF AFAP Digest)

    Did a few things at home before heading out to WIPIALS:

    TRX saw pikes, 10
    TRX knee ins, 2 x 10
    TRX pendulums, 2 x 30
    power wheel roll outs, 15
    standing power wheel roll outs, 10 (these are a bear)

    Then later at the gym:

    rehab ex
    explosive fly pulls, 20 x 4 x 4-5
    altitude drops, 2 x 5
    squats jumps w/DBs, 20 x 2 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abdcutors, 130 x 4 x 5
    hip adductors, 120 x 3 x 8
    pull up negatives, 3 x 5
    split jumps, 2 x 10
    good mornings, 85 x 4 x 5
    DB rows, 45 x 3 x 5
    hip thrusters w/plate, 35 x 3 x 10


    I didn't get back from WIPIALS until after 6:30, so really had to drag myself to the gym. Lil Fort's team qualified for States in the AAA division, so they were thrilled. The wind was over 30 miles per hour out in Slippery Rock, so their times were not great. My face is red from wind burn.

    I did go to my allergist today. He says that I do not have bronchitis, but that my asthma is out of control and lung function impaired somewhat. Sigh. Apparently, Oct-Nov. are the worst months for asthma sufferers. So I need to go back on singular and take asmanex for a week. Hopefully, that will right things. I am going to go to Pitt tonight, but I may be kicking a lot with a board if I'm having trouble breathing again.

    Updated October 30th, 2015 at 09:36 PM by The Fortress

    Strength Training and Dryland Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/02/2015

    by , October 30th, 2015 at 01:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will be doing race prep this week as we get ready for our meet next weekend.

    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds, Round 1 intervals left, 2 right.

    1 X 300 kick

    10 X 100 2:15--choice
    #3-6-9 at 85/90%--#10 is easy

    8 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 X 400 swim or pull

    WARM DOWN: 4 X 50 easy
    Swim Workouts