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  1. 6|12|16 SCM

    Outside pool (hot water and air)

    About 70 minutes just having fun, mostly wearing fins. Did a few near AFAP bursts, some stroke, but most was UW's. Also worked on bubble rings, and various drills.
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  2. 6/11/16 Healthy Trenton 5k Run

    I'm not much of a runner. Swimming is more my thing. It sure was a good thing that I stuck around after the race this morning as my family won a $200 aquatic center membership to the Kennedy Aquatic Center in Trenton, MI!
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  3. Week 193 - Saturday

    by , June 11th, 2016 at 01:46 PM (After a long rest)
    We had lots of masters swimmers out of town for various reasons. I was running late this morning but got to the pool about 5minutes early. My right elbow is still really hurting and despite not noticeably affecting me physically, mentally it's been a tough week and a particularly tough morning. I don't seem to be able to easily get the elbow loose and it hurts all the way through warmup. As such it's hard to get motivated to get in. I have another PT meeting on Monday afternoon. After my last visit it felt noticeably better so hopefully this one will have a similar affect.

    I don't know if tom just took it easy on us this morning or read my body language but it was not our 16x100s.

    Warm up
    4 x 200 free with snorkel on 3mins
    8x50 drill build on 1min

    main sets
    4x100 free with snorkel at 400 race pace on 2mins
    8x50 fly on 1min
    4x100 on 2mins as 50 fast free, 50 high tempo back
    8x50 breast on 1:05
    4x100 free with snorkel at 400 race pace on 2mins

    warm down
    200 easy

    i really did not stop feeling pain in my elbow until midway though the first round of 4x100s. On the first 4x100s I was 1:06,1:06,1:05,1:05. On the free/back I was out in :32/:33 and ended up going 1:10-1:12s. On the fly and breast 50s I tried focusing on stroke. Long course I struggle with fly and to make matters worse my daughter was on deck and her and Tom gave me smack. . On the last round of 4x100s I started off where I left the last of the first round and continued to drop going 1:05,1:05,1:04,1:03. To say I was tired was another understatement today. Thank goodness I have no plans after I am done coaching this weekend. My wife and I talked about going to the cinema which I'll be terrific if it happens.

    Updated June 11th, 2016 at 06:18 PM by StewartACarroll

    Categories
    Swim Workouts
  4. Friday June 10

    by , June 11th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    350 various
    150 done as 25 scull + 25 free w/paddles
    3 x 50 single arm fly

    6 x 50 kick @ 1:10
    -- did backstroke
    -- got kicked really hard in the rib cage by a breaststroke kick, ouch!
    50 EZ

    Main sets:

    6 x 50, SDK to flags each length @ 1:15
    100 EZ

    8 x 50 of something
    -- I did 8 x 25 back @ 100 pace @ :45 (15-16)
    150 EZ

    6 x 50 kick w/fins @ :55
    -- I did 4 x @ 200 pace, 1 R+EZ, 1 fast
    100 EZ

    6 x 50 of something
    -- I did 6 x 25 breast AFAP/BA @ 1:00
    100 EZ

    5 x 50 kick w/fins @ :50
    -- 3 @ 200 pace, 1 EZ, 1 fast
    100 EZ

    4 x 50 hypoxic @ 1:05
    100 EZ

    4 x 50 kick w/fins @ :45
    -- I did 4 x 50 @ 1:00
    -- 2 @ 200 pace, 1 EZ, 1 fast
    100 EZ

    Total: 3500 (not sure I added right)


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


    Swam at Pitt last night. Still feeling pretty lackluster. But I am hitting the road for the beach in a few minutes and sunshine would be therapeutic. Hoping for good weather!
    Categories
    Swim Workouts
  5. 6|9 and 6|10 SCM

    SCM yesterday:

    Very exhausted and had little energy therefore a very light swim doing:
    • free, br, bk, bubble rings, and flutter/dolphin kicking using a 5' x 15' foam platform as kick board


    no drylands



    SCM today:

    Recovered and entered taper, all work < 80% effort

    50's on 1:00 - 7 free, 1 br, 1 bk
    ~ 65 minutes of the following as ~ 1 : 5 work to rest average doing:

    • drills with fins
    • 25 nb free's (and lesser amt's bk and br) with and without fins
    • Vertical kicking with fins
    • yoga-like stretches at surface and UW




    Ready to embark on yardwork then perform a major rewiring project for my car's alcohol injection system
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  6. Sarasota Y Sharks Masters 5:30 AM Workout 06/13/2016

    by , June 10th, 2016 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Back to work!

    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

    4300M
    Categories
    Swim Workouts
  7. Week 193 - Friday

    by , June 10th, 2016 at 08:58 AM (After a long rest)
    I slept well last night and for the first time in a long time my elbow did not kill me when I woke up. There is still tenderness in the joint but unlike the past two weeks of mornings I did not have the stinging pain like a knitting needle was wedged in the joint.

    Unlike yesterday where my son got up with out any effort, today was a tough morning. This was his third workout this week and he did not want to get up but with a little arm twisting he finally got up.

    Today was a strange workout but it made a nice change.

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

    Main sets
    6x100 kick best average on 2mins
    200 fly on 4mins
    2x200 back on 3mins
    12x50 drill/build on :50
    8x150 free on 1:50

    warm down
    200 easy

    i had a good kick set and held 1:19/1:20 on the best average kick set. Then Tom threw me a curve ball with his 200 fly. To say I was caught off guard was an understatement. Fly is not my best stroke and is possibly my worst stroke. I would be living if said I had happy thoughts; quite the opposite I had nasty thoughts and tried keeping them to myself. Tom saw right threw me and asked if I had a problem, to which I responded why. His comeback was funny, he said he thinks I should consider working on my fly for a season. He said we do a lot of free and wondered if this was part of the cause of my elbow issue. I don't believe fly will ever be my event but it was nice to hear that there was a reason behind his request. I made the 200 fly but oh it was pathetic and I had a few stops on the wall. On the 150s I was getting :10/:15 rest and felt good throughout.
    Categories
    Swim Workouts
  8. Week 193 - Thursday

    by , June 10th, 2016 at 08:48 AM (After a long rest)
    I slept well but my elbow was sore when I woke this morning. I was pretty much on auto pilot until I realized my son was coming to the gym again so just before I headed out the door I turned around and headed back upstairs. Luckily Ben was already awake and got up and going with no problem. Today was early dry lands followed by a swim.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :55
    8x50 on :55 at 800 race pace(:34) to my feet
    400 easy
    8x50 on :55 at 800 race pace(:34) to my feet
    400 easy

    despite discomfort in my elbow I was able to hold :34s and on the second round started to descend, ending up with a :31/:32.
    Categories
    Swim Workouts
  9. Safe challenges for all ability levels of Masters swimmers

    by , June 9th, 2016 at 04:57 PM (Questions from Coaches)
    Q: I coach a diverse group of adults in my Masters program. At most practices, I have swimmers of all ability levels with different reasons for swimming. Not everyone is motivated to compete or even get faster. What are some safe challenges I can give my swimmers?

    A: Understanding your swimmer’s goals and the factors that motivate them to swim is the first step of incorporating safe, new, and exciting challenges to your program. If you haven’t asked each of your swimmers what those goals and motivations are, take the time to do so. Next, ask each swimmer, “What would you like to change about your swimming?” Some may say they want to get faster, feel more comfortable in the water, improve stroke technique, or even fit into smaller clothes or impress their physician with improved physical metrics during their next appointment. If your program is as diverse as you say it is, you will get a wide spectrum of responses. These responses will help you integrate new and exciting challenges because they match the needs of your swimmers.

    Whether you’re a competitive swimmer or not, challenges help keep us engaged with the process of being in the pool. Let’s not confuse competition with challenge. To many, conquering the challenge builds confidence, is more important than measuring time and distance, and is more important than comparing results to others.

    The list of safe challenges is endless, but I’ve collected some ideas below:

    • Set attendance goals. Some swimmers may want to be challenged to attend a certain number of swim practices during a week, month, or year
    • Learn a new stroke. This could include learning the new stroke, swimming the new stroke in practice, and swimming the stroke in a meet.
    • Reduce stroke count. Counting the number of strokes to swim each length of the pool often results in more focus on better technique and less wasted energy.
    • Improve streamlines. All swimmers benefit from a better streamline off the blocks and walls. Even open water swimmers can practice streamlining.
    • Incorporate underwater dolphin kicks. Many swimmers with a strong small amplitude kick will benefit from adding this to their freestyle, backstroke, and butterfly starts and turns.
    • Speed up the turns. The purpose of the turn is to change direction. An optimal turn accomplishes this faster while using less energy.
    • Learn to dive. Many new and seasoned swimmers have difficulty diving. It’s something that should be taught and practiced in a supervised safe setting. Once they’ve mastered this skill, swimmers may be more willing to participate in a swim meet.
    • Practice bilateral breathing. If your swimmers don’t naturally breathe to both sides, teach them the proper breathing technique and have them practice breathing bilaterally.
    • Use ePostal challenges. A USMS ePostal event and the training leading up to the swim can benefit all swimmers in your program. Encourage your swimmers to pick the 1-hour swim or a long distance swim based on their ability and desire.
    • Try a swim meet. Find a swim meet, or host one yourself, that is welcoming to the novice swimmer or swimmers returning to competition after a long time away.
    • Go open water swimming. Introduce the freedom of open water (OW) swimming by organizing group swims—with proper supervision and safety—for swimmers new to the open water environment. Begin by teaching the skills necessary to swim open water in the pool.
    • Use test sets. Regularly scheduled test sets can help you measure your swimmers’ improvement. And rather than just having them swim a 500 for time, get creative and mix up the distances.
    • Encourage less reliance on equipment. Weaning swimmers off pull-buoys, paddles, kickboards, and fins might be more of a coaching challenge. Encourage the swimmers to use equipment only when the workout specifies its use.

    USMS promotes the Check-off Challenge, an ePostal event designed to motivate swimmers to complete 18 pool events and an open water swim during the calendar year. The pool events may be swum in a meet or practice in any combination of SCY, SCM or LCM.

    Some LMSCs promote challenges like the Florida LMSC Leather Lung Award. This award is given to swimmers who complete all 18 pool events in SCY or SCM, all 17 pool events in LCM, and/or all five USMS ePostal championships during a single season.

    As a Masters coach, you should celebrate the accomplishments of your swimmers. This celebration can take place during practice, on a website, in a newsletter, or at a team gathering. There’s a good chance that once swimmers have mastered the demands of one challenge, they will gain the confidence to take on another, thereby staying engaged with your program and swimming for a lifetime.

    Updated June 17th, 2016 at 01:07 PM by Editor

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  10. Sarasota Y Sharks Masters 5:30 AM Workout 06/10/2016

    by , June 9th, 2016 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Meet prep--meet begins tomorrow

    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
    Choice--#3-6-9 are fast

    WARM DOWN
    Categories
    Swim Workouts
  11. Tues-Wed June 7-8

    by , June 9th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ BP

    Warm up:


    500 various
    100 scull
    8 x 25 power kick to 15 m @ :45
    100 EZ

    Main sets:

    6 x 30, AFAP SDK to 15m off the blocks, cruise back
    100 EZ

    10 x 25 breast @ 100 pace @ :45
    150 EZ

    10 x 25 back w/fins @ 100 pace @ :45
    150 EZ

    10 x 25 free w/paddles @ 100 pace @ :45
    150 EZ

    4 x 25 dolphin kick @ 100 pace @ :45
    -- quit after this, was just too tired to do any more
    150 EZ

    Total: 2650




    Swim/SCY @ Pitt

    Warm up:


    350 various
    8 x 50 various @ 1:10
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    4 x 25 breast with flutter kick @ :40
    4 x 25 breast with narrow kick @ :40
    -- supposed to use pull buoy for these, but I don't have one
    4 x 25 breast ?? something

    4 x 50 breast DPS @ 1:10
    masters minute
    3 x 100 IM with DPS breast @ 2:10
    -- I did 50 kick @ 100 pace + 50 EZ

    4 x 50 breast, increase stroke rate @ 1:05
    -- went EZ on #4
    masters minute
    3 x 100 IM, I did 50 kick @ 100 pace + 50 EZ

    4 x 50 breast @ 1:00
    -- I did free, couldn't take any more breast, esp on that interval
    masters minute
    3 x 100 IM, I did 50 kick @ 100 pace + 50 EZ

    I skipped the next set ...

    200 EZ

    Total: 2950



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


    I went to Bethel Park on Tuesday night bc I was busy all day. I had done 4 miles on the treadmill before tho. 6:30 pm is a little on the late side for a workout for me. I went to Pitt last night. This is the third workout in a row where I wanted to quit half way through or stopped earlier than I intended. Just feeling tired. And I'm still not feeling very motivated. It could be that after goofing off with no long course meets the last 4 summers, my mind and body are clinging to that pattern. Or maybe it's just that my allergies are still bothering me. This has been a brutal year in Pitt for pollen. Maybe the beach will do me some good.

    I was going to update my "best times in current age group" to reflect my new age group. But I can't figure out how to add a custom block. Does anyone know?
    Categories
    Swim Workouts
  12. Week 192 - Wednesday

    by , June 8th, 2016 at 03:24 PM (After a long rest)
    I had a restless night of sleep last night and woke up before the alarm went off. My elbow felt good last night but was stiff and achy this morning. It finally loosened up during the main set but this injury is affecting my swimming and I don't like it!

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

    Main sets
    12x75 free done as kick, drill, swim on 1:15
    16x50 free at 200 race pace on :55
    200 easy
    12x50 free on power tower on 1min

    Warm down
    200 easy

    I used the 12x75's as an extended warmup and was holding :55's, so had lots of rest. On the race pace 50's I held :26's all 50's. I hurt more than normal on the first few but finally stopped hurting and got into a rhythm after 4. The power tower was a really rough set. I used 75lbs on the tower which was more than I wanted to use, but Tom insisted and as it turned out it was the right weight. This set was really tough and after 6 Tom told me to hold my breath from the blue marker on the lane lines(5yds out).
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 06/09/2016

    by , June 8th, 2016 at 02:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Meet prep workout
    LCM
    WARM UP:
    9 X 100
    3 on 2:00
    3 on 1:50
    3 on 1:45

    1 X 400
    Alternate 100 kick/100 swim

    2 X (3 X 100 2:15
    #1: moderate, 2-build, 3-50 moderate/50 fast

    3 X (start-turn-finish)

    1 X 50 blocks

    WARM DOWN
    Categories
    Swim Workouts
  14. 6|8|16 SCM

    SCM (outside - H2O high 80's):

    ~800 various (drill's, stroke, sculls, easy sprinting)
    10 x 25 on 3:00 from the block - all free, fast to 15M then coast swim
    1 x 25 from block AFAP fr
    50 fly with fins

    Drylands:

    800m run in 3:13
    1 x 20 x #5's - on belly and move DB's from floor aft to floor fwd
    • alternate with bent arm / straight arm

    1 x 12 x #5's - side plank lateral raises
    1 x 12 x #5's - side plank side raises
    1 x 15 x #12's - plank position alt shoulder rows
    1 x 10 - bent over helicopter leg with a side kick
    15 min stretching
    3 x 5 breaths - warrior on one foot



    Right shoulder pinging ever so slightly, probably from recent practicing of starts. The AFAP 25 felt counterproductive with form - need to stay relaxed and quick instead of clinched, trying to muscle through.

    Had a physical at reserves last weekend. My blood pressure was taken about 20 minutes following swimming outside in 90F heat doing 25 nb sprints on 1:00. BP was 140/75, but I'm not sure what to make of it.

    Updated June 8th, 2016 at 09:14 PM by __steve__

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  15. Workout 06/07/16: evening

    by , June 7th, 2016 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    Still quiet around the pool for me. My son is done with classes and has awards night tomorrow with graduation on Friday, then a family party on Saturday. I plan to meet up with my buddy Rick and head to Americade for the day. Hit the pool tonight...

    200 free/200 kick (snorkel)/200 pull (snorkel)
    4 x 50 burst and cruise on :60 (snorkel)

    3x
    1 x 150 pull on 2:30
    2 x 75 on 1:30 (did back, channeling my inner That Guy with 9 spl)
    6 x 25 on :40 (odds SDK'd, evens fast free)

    3 x 50 active recovery
    (Masters/Rec/2300 yds/55 min)
    -------------------------------------
    Just Carol and I in the pool tonight. Melissa and Rachel did a half-IM in CT this weekend and Jim did a sprint in Cooperstown. I will not be able to swim at Baystate this year due to work, but I am keep my eye on the annual outdoor LCM meet at the Jenny Thompson pool in NH later in July.
    Categories
    Swim Workouts
  16. Week 193 - Tuesday

    by , June 7th, 2016 at 06:11 PM (After a long rest)
    My trip to Phoenix today got postponed and as a result I was able to practice and make an appointment to get my elbow checked out.

    I had a good night of sleep and woke as the early alarm went off this morning. My son also joined me at the gym but skipped the swim part. My wife told my son he will be going to the pool with me 3 times a week and for every 10lbs he drops he can back off a workout(he is 15 years old, 6'3" tall, and weighs 220lbs. He is a very big boy). To my surprise he got up without any issues this morning and it was a lot of fun hanging out with him. He did his own workout and

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :50
    Power Tower 3x2x50 with 50,80,100 lbs on 1min

    The power tower made a nice change.
    Categories
    Swim Workouts
  17. 6|7|16 SCM

    SCM (outside):

    500 easy various warmup

    10 x 50 from block on 2:00 - 3:00 with fins, fast to faster, 1 fly, rest fr

    6 x 25 from block on 2:00 with fins, breakout fast then coast

    2 from block without fins

    2 x 0:20 VK with streamline arms with fins


    SCM (inside) yesterday:

    20 x 20m on 0:30 (10m fr / 10m br)




    weights yesterday:

    4 x 10 pushups+bands resistance on blocks suppersetted with neg pullups
    calf raise stand 6 reps of 600+bw on last
    4 sets of arms
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  18. Sarasota Y Sharks Masters 5:30 AM Workout 06/08/2016

    by , June 7th, 2016 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Meet prep workout

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

    1 x 300 kick

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

    6 X 25
    odd: blocks--sprint 20 meters
    even: build to race finish

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  19. Sun-Mon June 5-6

    by , June 6th, 2016 at 04:42 PM (The FAF AFAP Digest)
    Sunday:

    Drylands:


    rehab ex
    power wheel roll outs with knees on bosu, 3 x 10
    supine flutter kicks on bosu, 4 x 50
    TRX windmills, 2 x 25
    TRX knee ins, 3 x 10
    TRX pike ups, 10
    hammers, 20 x 3 x 25
    single leg stand on flat side of bosu, 1:00 each leg
    single leg stand on flat side of bosu with leg straight out, 1:00 each leg
    extreme angle iso squat, 5:00
    double rope slams, 3 x 10

    5 mile walk-run on treadmill (watching the GOT theorist Preston Jacobs on youtube)



    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:15-1:30
    100 EZ

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

    1 x 50 @ 100 pace (was way off) 100 EZ

    25 EZ down to deep end wth bungee cordz
    5 x swim to resistance the 20-30 strokes or had kick for :30
    75 EZ

    10 x 50 DPS w/paddle
    odds= free
    evens = back

    Total: 3150


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


    I had meant to do a long course swim on Sunday, but the weather conspired against me -- there was a steady downpour and the pool was closed. I was also a little bushed from a dinner party having gone into the wee hours ... I compounded that tiredness by staying up way too late last night reading, which resulted in a bit of a lackluster practice today. Hopefully, I'll get some good workouts in before we leave for the beach on Saturday.
  20. Sarasota Y Sharks Masters 5:30 AM Workout 06/07/2016

    by , June 6th, 2016 at 11:12 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Meet prep workout

    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20

    1 X 300
    50 stroke/50 free

    6 x 100 3:00
    odd: easy even: strong--all choice

    6 X 25
    odd: 25 sprint
    even: build to race finish

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts