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  1. Workout 01/21/16: morning

    by , January 21st, 2016 at 05:21 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x with snorkel:
    -100 kick AK, 150 swim with AP (50 r/l/b), 100 pull
    - did an extra 100 pull on second round

    50 easy
    4 x 100 on 1:25 [free/back]
    50 easy
    4 x 50 on :50 [25 easy free, 25 fast imo]
    100 loosen and out
    (Solo/Rec/2200 yds/40 min)
    --------------------------------

    Good swim this morning, even though I got there late. The lane cleared out when I started the 100's. Did some errands today and made it to the college for Chapel before lunch. Looks like a busy weekend ahead for work.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 01/22/2016

    by , January 21st, 2016 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    1 X 150 2:45 2:30
    3 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    4 X 200 IM 4:00
    Descend 1-4

    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds--pull
    Round 1 intervals left, 2 right

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  3. Week 173 - Thursday

    by , January 21st, 2016 at 09:14 AM (After a long rest)
    I went to bed early and had a good night of sle but once again woke tired and lethargic. The feeling never went away and I even decided to cut the swim short this morning because of how I felt.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    Swimming

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

    Main sets
    3x100 free on 1:20
    got out

    I think I am still fighting the after affects of whatever I had this weekend. I don't feel sick, just very tired with no energy. I was even feeling light headed on the dry lands. Not me! I hope I am able to shake this fast.
    Categories
    Swim Workouts
  4. 1|20|16 SCM

    by , January 20th, 2016 at 11:14 PM (Blog)
    500 warm up with fins doing drills

    10 x 25 fast fr, strict form, NB on 1:00
    • exhaled throughout length such that lungs were emptied at wall

    4 x 25 fast fr, strict form, NB on 1:00

    30 x 30 on 1:00 as 15m fast, perfect UW-BO-fr form / 15m br, or css, or bk
    • also worked finishes, by kicking and stretching through imaginary wall at 15m



    I feel as if my form is better than ever now, ready to race any time.
    Categories
    Uncategorized
  5. Week 173 - Wednesday

    by , January 20th, 2016 at 09:41 PM (After a long rest)
    I slept well but was really tired this morning and could have done with another couple hours in bed. I had an early wo k meeting so had to bring business attire to the pool and shave before I left the house(pain). the heater on the pool has been out the past few days and yesterday was miserable on deck but luckily heat was back on this morning. The pool temperature was 76 which was chilly but I did get going. The 16x50s were tough today and I felt like I was missing top gear. I did try!

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

    main sets
    3x(4x25 on :30 done as open, close, easy, fast with a turn)
    16x50 on :55 at 200 race pace(:25/:26)
    200 easy
    4x125 kick on 2mins
    4x100 IM on 1:30
    4x75 kick on 1:10
    4x50 back on :45
    4x25 kick on :25

    warm down
    200 easy

    i felt loose at the end of warmup but had no pep on the open,close,easy, fast 25s. On the race pace set I was out in :25 and held :26 highs but this really hurt today and unlike the last two weeks where I got into a nice groove today felt like a slog the whole way. On the kick I felt a little better and held 1:45-1:47s. On the IMs I was 1:11s, on the 75s kick I was 1mins and again these were hard work. In the back I went 32s and finished the 25s kick on :20s.

    I am looking forward to a good early night of sleep tonight.

    Updated January 20th, 2016 at 09:56 PM by StewartACarroll

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 01/21/2016

    by , January 20th, 2016 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    3 X 100 1:40
    5 X 100 kick 2:15
    3 X 100 1:30
    1 X 250 --

    3 X 100 IM 1:45
    2 X 75 stroke 1:30
    Three rounds
    75's: choice--no free

    16 X 100
    odd: cruise 1:45
    even: strong--85-90%-- 2:00
    #15-16: warm down 2:00

    4550Y
    Categories
    Swim Workouts
  7. 1|19|16 dry

    by , January 19th, 2016 at 11:54 PM (Blog)
    DBBP - 6 sets of 6 reps, started with #30 worked up to #80

    BP machine negative rep (limited to 80 degree elbow) - worked up to 125ea arm x 5

    10 negative pullups

    Row machine 2 sets of 15 and 3 (started to irritate right rear deltoid - AVOID moderate+ weight in future)

    Swimming specific upper arm movement on machine totally designed for something else - 5 sets

    DB pullovers - 1 set of 10 with #45

    10 min various triceps stuff

    Standing calf raises 1 x 5 x 500

    20 min abs varying sets/reps of:
    • touch toes with legs straight up in air
    • leg raises with straight legs and only butt on ground
    • side plank pelvic lifts with 10lbs on hip
    • side plank upper leg raises
    • 0:05 - 0:10 mayurasana
    Categories
    Uncategorized
  8. Week 173 - Tuesday

    by , January 19th, 2016 at 10:48 PM (After a long rest)
    I had an awful night of sleep waking up at 1:45am. My brain started turning and I never got back to sleep. I made a todo list and started to work on it at about 2am. By 4am I was done with my list and headed to the gym. I actually had a half way decent dryland workout but by the time I swam I was beat.

    Drylands

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    Swimming

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

    Main sets
    5x200 pull with paddles on 2:30 easy
    5x100 kick on 2:00
    10x50 surf drill

    Warm down
    300 easy
    Categories
    Swim Workouts
  9. Sleep and Insulin Sensitivity

    by , January 19th, 2016 at 08:05 PM (Sports Medicine Blog)
    Research presented at The Obesity Society Annual Meeting in Los Angeles found that a night of sleep deprivation affects insulin sensitivity to a similar degree as 6 months of a high fat diet in obese dogs. We donít know if the same applies to humans from this study. But we can extrapolate that lack of sleep can affect insulin sensitivity of the cells. Human studies have shown that poor sleep is associated with weight gain. Getting adequate sleep is one of many factors that can prevent diabetes.

    http://www.stonehearthnewsletters.co....ucWfkYCJ.dpbs
    Jessica Seaton
    Categories
    Uncategorized
  10. Tue Jan 19

    by , January 19th, 2016 at 06:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    2 x (4 x 25 burst SDK + cruise + 50 EZ)
    100 EZ

    6 x (25 AFAP + 75 EZ @ 3:30-4:00)
    -- extra 50 EZ after #3

    150 EZ

    Total: 2150

    30 minutes of rehab ex, foam rolling & stretching


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


    Didn't do too much today. Despite a big night's sleep, I was still feeling tired. Probably will just float around for a few days. Definitely need this recovery week after the last block of training. The meet this weekend will be a small one. If they don't add in breaks and I need the rest, my best option will be to swim the 100 breast, 50 fly and 50 back. They each have multiple events between them. After this meet, I'll have a 4 week block of training and then I'll taper for the Albatross meet.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 01/20/2016

    by , January 19th, 2016 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 150 2:45 2:30
    4 X 50 kick 1:15 1:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X (3 X 50--choice 1:15
    #1 swim is a build, 2 is fast, #3 is easy

    5 X 200 3:20
    6 X 150 2:30
    Pull.
    200's: negative split
    150's: 150 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  12. SCM 1|18|16

    by , January 18th, 2016 at 11:05 PM (Blog)
    30 x 15.3 turn drill on 0:20
    500 drills
    10 x 25 on 1:00 as 12.5m fr, turn midway, then 12.5m fr back to wall
    10 x 22 on 1:00 as 11m hypoV SDK (lungs empty), stop and breathe, then 11m fast flutter kick back to wall
    4 x 50 on 5:00 as 25m UWDK, then on 0:30 12.5 fast fr + 12.5 easy fr


    Legs sore from treadmill running yesterday

    Updated January 19th, 2016 at 12:35 PM by __steve__

    Categories
    Uncategorized
  13. Mon Jan 18

    by , January 18th, 2016 at 06:09 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy


    500 various
    100 scull
    8 x 50 DPS free w/paddles, 50 EZ
    10 x (25 shooter + 25 EZ)
    50 EZ
    6 x 50 single arm fly
    200 EZ

    Total: 2100


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


    I took the weekend completely off bc my body was tired (except for 30 min of stretching & yoga yesterday). I had intended to get some sprint work in today, but when I arrived at Sewy it was mobbed. I shouldn't have bothered with the drive. So I just did an easy workout while circle swimming with a couple other people.
    Categories
    Swim Workouts
  14. Monday, January 18, 2016 5:30-7:15am 6K+ !!!!

    by , January 18th, 2016 at 01:09 PM (Fast Food Makes for Fast Swimming!)
    Managed to wake up early for the 5:30am lap swim...and found that none of my normal lap swim partners were there today. Luckily after nearly finishing my warmup, Pat showed up so I had a swim buddy...making the workout manageable.

    3x (100 Free/100 Back)
    (600 warmup)

    4 x 300 Free Pull w/ paddles @ 4:00 (Pat did 250s on same interval)
    went 3:28/3:24/3:19/3:14...feeling great too
    50 ez
    4 x 200 Free Pull w/ paddles @ 2:30 (Pat did 150s on same interval)
    went 2:10/2:13/2:13/2:12
    --had to decrease my pace interval down a bit so Pat wouldn't get too bored waiting for me...and made me work too It's good for me, but haven't done a 1:15/100 interval in a while
    50 EZ
    (2100/2700)

    12 x 100 Free Pull w paddles @ 1:30
    I just cruised these...and it almost felt like a cooldown set after the previous ones
    (1200/3900)

    It was at this point that my other regular training partner Jake showed up...about an hour late to the party. But...it gave me an excuse to train with him too. **Normally that would be the end of our swim...and even a little more yardage than normal...BUT...

    300 Free cruise "warmup" during Jake's warmup
    (300/4200)

    12 x 150 Free swim - no toys @ 2:20 (Jake was doing kick on 4th length...he also swims with zoomers on to "keep up")
    I held them around 1:45-1:49s with minimal effort...just cruising and extending the workout.
    (1800/6000)

    100 cooldown

    -----------------------
    6100 Yards...surprised the heck out of me...especially for only being on about 4 hours sleep after working last night til 11


    And off to refuel at McD's....and maybe a nap before work this afternoon...but I doubt the nap will happen...kids home from school today.
  15. Sarasota Y Sharks Masters 5:30 AM Workout 01/19/2016

    by , January 18th, 2016 at 12:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 400 6:00 5:20
    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 ----
    Two rounds--pull
    Round 1 intervals left, 2 right.

    16 X 50--choice 1:00
    odd: easy
    even: fast
    #13--16 are easy swim down

    4600Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 01/19/2016

    by , January 18th, 2016 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:30 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 400 6:00 5:20
    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 ----
    Two rounds--pull
    Round 1 intervals left, 2 right.

    16 X 50--choice 1:00
    odd: easy
    even: fast
    #13--16 are easy swim down

    4600Y
    Categories
    Swim Workouts
  17. Week 173 - Monday

    by , January 18th, 2016 at 10:04 AM (After a long rest)
    Today was back to reality after an incredible weekend of swimming. My daughter swam in the Speedo Greater Southwest Invitational this weekend while I was coaching on deck on Thursday, Friday and Sunday and in the stands as Dad on Saturday. My original plan was to be on deck all weekend but unfortunately I woke up with a fever on Saturday and thought it best to stay away from the kids. This annual 4 day meet is somewhat of a tradition and is a very competitive meet with teams from Seattle(King), Kansas acity(Blazers), Phoenix, etc.

    My daughter has been swimming great this season but got mono over Christmas and was up and down physically. Luckily she was able to spend a lot of time in bed over the holiday and did not miss much pool time during the sickness. She said she felt good on Thursday but I did not expect much because of the mono. Other than a poor 500 she swam lights out all weekend and had big time drops. On Saturday she got her first TAGS cut and followed that up with 2 more on Sunday and now has all three backstroke events. On Sunday she smashed her entry time and went 2:17.2 on her 2back which she is pumped about. It was great to see tears of joy and I even choked up based on her reaction.

    It feels like a week since I wrote anything down which is probably down to the emotions of my daughter and my kids swimming this weekend. I actually did dry lands on Friday going for about an hour doing:

    30 mins on hill climber mode on a stationary bike(this was so so so so boring)
    20 minutes on vasa trainer at medium tempo
    2x(5 X :45 seconds of core exercises with :15 transition) 1 min between rounds

    I was supposed to swim in Saturday but woke with a fever and choose to skip which is my first skip in 3 years due to sickness. This morning I woke up excited to swim but fearful of how I would feel. I felt a little out of sorts initially but got my mojo back pretty quick. Today's workout was delivered by one of our kids coaches since Tom was sick. When Jayce wrote the main set I thought she had written it wrong and thought there was no way we would make it but we did and I actually felt better and stronger as we went through the set.

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

    main sets
    8x75 kick with fins on back on 1:10
    9x(75 free on :50,
    25 streamline kick on :20,
    100 free on 1:10,
    50 free on :30,
    50 free easy on 1min) with snorkel

    warm down
    200 easy

    i was holding :45s on the 75s, 18/19s on the kick(this was really hard), 1:03/1:04s on the 100, :28/:29 on the 50 and then :45s on the 50 free easy as active recovery. It's weird how this set felt. After the first round I was thinking I would not make the set but after about 3 I hit a groove and actually was able to relax on the 75 and 100 while going for it on the 25 and 50. A really good aerobic workout.

    Back to normal for a few weeks.
    Categories
    Swim Workouts
  18. 1|17|16 Drylands

    by , January 17th, 2016 at 11:29 PM (Blog)
    Sunday (Runday)
    Too cold for me to run so I used a treadmill.
    3.2 mph for 3:00 (fast walk)
    8.5 mph for 7:00 (run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    9.5 mph for 0:45 (run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    10.5 mph for 0:45 (fast run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    11.5 mph for 0:45 (faster run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    12.0 mph for 0:40 (for dear life run)

    After each run portion I had to quickly hop off with a dip and place feet outside pad until it slowed down. From what I have seen from blooper videos on TV and youtube, I was a little timid at first (running fast then catching with my hands), but it appears to be relatively safe. I wonder if I could just program my intervals in there.

    Weights:
    kneeling DBDL on bench
    Weighted step-ups
    Negative leg ext
    Leg curls
    DB hops
    Categories
    Uncategorized
  19. Workout 01/17/16: noon

    by , January 17th, 2016 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    Quick swim after church this afternoon ...

    200 free/200 back/200 im drill
    4 x 200 on 2:40 pull with snorkel
    1 x Noah's Ark with AP
    100 easy and out
    (Solo/Rec/2000 yds/35 min)
    --------------------------------
    Categories
    Swim Workouts
  20. 1|16|16 SCM

    by , January 16th, 2016 at 10:24 PM (Blog)
    About 500 of easy fr with ankles tied loose enough to kick

    50 fr, pushed, fast, breathed 2x on 2nd half (29 mid-high)

    20 x 17m turn drill with ankles loosely tied

    100 of drills

    3 x 37.5m on 3:00 fr hypoventilative trial as:
    • sprint a 25 hypoxic, let ALL air out, and on 0:21 go as far as possible with lungs empty.



    Tying ankles has helped my breakout. Problem was with timing and rotation. My right foot would kick out too wide on up-kick, and my left (1st) stroke would go outward to counter. My breakouts really seem to carry UW momentum to the surface much better.

    I'm almost certain I have never gone 50m under 30 from a push before. It was well overdue.

    The hypoventilative set is definitely a keeper. More precisely it was done as:
    25 hypoxic sprint exhaling throughout length, touch, inhale just once at wall, then exhale everything and immediately (on 0:21), with lungs fully deflated, go as far as possible. The urge to breathe on the final 12.5m was very powerful.
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