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  1. Tuesday, December 31, 2013 10:00-11:30am

    by , December 31st, 2013 at 07:03 PM (Fast Food Makes for Fast Swimming!)
    I got to break away from the action on my house project since my dad needed to go back to his house to work on something, so he dropped me off at the pool on the way by, and took my kids to his house to play for a while too. Perfect timing....and just what I needed to relax, and freshen up on my water skillz.

    I ended up doing sort of a double descending distance workout today...which sort of just materialized after the first warmup and kick set. It was good.

    500 Free, build as I go

    20 x 50 Kick
    • 8 @ 1:00
    • 6 @ :55
    • 4 @ :50
    • 2 @ :45

    This worked great...I was holding :47s for the first 14, then dropped to under :45s, and blasted :42/:44 on the final 2. I must be tapered.

    400 Free stretchout

    3.5 times through: (did the 125 4x, and the 100 3x)
    • 125 Free Pull @ 1:30 (went 1:25/1:24/1:24/1:20)
    • 100 Free Pull @ 1:30 (cruised ~1:10s)


    300 Free stretchout

    8 x 75 @ 1:10
    • 2 x (25 Fly, 50 Free)
    • 2 x (25 Free/25 Fly/25 Free)
    • 2 x (50 Free/25 Fly)
    • 2 x (25 Fly/25 Free/25 Fly)


    200 Free stretchout

    8 x 50 SDK w/ short fins on back @ :50
    I started out good, then had to ease off a bit as my quads were starting to feel crampy

    100 Free stretchout

    8 x 25 @ :30 Odds - Sprint Fly, Evens - EZ Free

    4500 Yards


    As for my house rebuild, it is going well. If you want to see photos, and haven't yet seen them, they are on my facebook album here: 88007191&type=1
    If you're not my FB friend, and want to see photos, I guess you'll have to send me a friend request first.
  2. Tuesday 12/31/13

    Tuesday 12/31

    AM only LCM

    "happy new yAEr"
    - No breaks, straight through, only taking enough extra rest to change equipment.

    700 @ 9:20 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    7x100 @ 1:20 AE

    600 @ 8:00 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    6x100 @ 1:20 AE

    500 @ 6:40 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    5x100 @ 1:20 AE

    400 @ 5:20 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    4x100 @ 1:15 AE

    300 @ 4:00 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    3x100 @ 1:15 AE

    200 @ 2:40 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    2x100 @ 1:10 STRONG AE (1:07, 1:09)

    100 @ 1:20 swim w/ paddles + fins + snorkel
    4x50 @ :55 sidekick FR
    100 @ 1:10 STRONG AE (1:05)

    100 EZ

    Total: 7100

    7100 in one hour and fifty minutes...aerobic to the max on New Year's Eve!
  3. Monday, Dec. 31

    by , December 31st, 2013 at 02:49 PM (The FAF AFAP Digest)
    After coaching my masters practice, I dragged myself to the Sewickley Y to swim with Jim and Bill. I feel sort of hungover from all the traveling, celebrating, lack of sleep and lifting. I just took it easy.


    100 EZ (I missed about 2000!)
    8 x 75 @ 1:15, I mixed in EZ free and kick
    8 x 50, 12.5 UW each length
    50 EZ
    8 x 50 free @ 200 ish pace
    100 EZ
    20 x 25, 12.5 AFAP + cruise @ 1:00
    -- I really didn't have any zip on these and did the last 4 EZ
    50 EZ

    Total: 2200
    Swim Workouts
  4. Back to the hot pool

    by , December 31st, 2013 at 12:42 PM (Mixing it up this year)
    Swam at the Y to save on gas money today since I was not working today.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/strapless paddles & bouy
    500 breast kick w/br fins
    5x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers in 3:30, 3:25, 3:20, 3:15, 3:06
    500 free kick w/zoomers
    500 free w/snorkel maintain 6 beat kick

    total 4000 yards
    Swim Workouts
  5. Week 66 - Tuesday

    by , December 31st, 2013 at 08:49 AM (After a long rest)
    I had a restless nights sleep last night and woke up around 2am and the tossed and turned for another hour before finally deciding to just get up at around 3am. This mornings practice did not look that hard on paper but it was tough(I don't think the sleep made it any harder I just think it was tough).

    Warm up
    1000 with snorkel on 12.30min

    Main sets
    4x(4x50 free on 40, 100 AFAP on 2mins, 2x50 kick on 40, 50 easy on 1min)
    3x500 on 6 mins

    Warm down
    10x50 drill on 50(focus on hand entry)

    Total 4800scy

    The first round of the main set was tough but I loosened up and got going on round two. The kick 50s made this a very hard set for me. The AFAP 100s I went 57,56,56,54/55. The kick 50s I held 36s, which I was really pleased with. Considering a month ago I was only holding 1.22 on best average 100s kick set, to go this quick on the 50s was awesome. The 500s were swum aerobic and I held 5.25s. Tom noticed my left hand is once again entering pinky first and over the center line of my body, so I worked on this again during the drill set. I suspect this is a life time bad habit that will take a while to fix. At least my kick has improved and I feel like my streamline off the wall is getting better. again the great think about our sport is that there is always something to work on and always something or someone to motivate you.

    I entered my last GTD entry today and ended up at 775miles on the year. I have not been focused on the actual distance this year because of other goals and I was quite surprised I swam this far this year.

    My Go The Distance 2013 Progress
    775.76 miles swum (=1,365,342 yards, =1,248,469 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2013 results.
    Most recent milestone achievement: 750 miles on 12/21.
    224.24 miles (= 394,658 yards, = 360,875 meters) to next milestone (1000 miles milestone)

    Updated December 31st, 2013 at 11:42 AM by StewartACarroll

    Swim Workouts
  6. Workout 12/30/13: evening

    by , December 30th, 2013 at 10:50 PM (Maple Syrup with a Side of Chlorine)
    Been a while since I was in the pool, yet my GTD thicker has kept moving forward. Slowly. I've been even slower! I knew that I had opportunity for two swims (one tonight and one tomorrow at lunchtime) to knock out the 5017yds in order meet my goal for the year. 1hr 15min tonight, and I decided to go for it

    4 x 1000 on 14:00
    10 x 100 on 1:25
    150 loosen and out
    (Solo/Rec/5150 yds/90 min)

    My Go The Distance 2013 goal: 300.00 mi. Progress towards goal:
    ! Congratulations! You have achieved your goal for Go The Distance 2013
    My goal pace: 299.18 miles required as of today to reach my goal by the end of the event.
    My actual current pace: 300.08 miles as of today
    I figured that since I was able to do the 6k in ~1:20, and the One Hour in January netted around 4500, I had a shot. With a nearly empty pool and a full water bottle, off I went. I mixed up the thousands to help keep the math correct, then settled into some 100's when I had the time left at the end of all that distance (held 1:15 on them).

    Now I can take tomorrow off!
  7. Monday 12/30/13

    Monday 12/30

    "Sometimes I feel like I just live at the pool"
    - For instance, today, I had 8-10 practice, coached my high school team from 10-11:15, left the pool at 11:30 or a little after, then returned at 1:30 for a 2-4 practice followed by coaching the college team from 4-6! The 2 hour turnaround time was a bit rough.

    AM and PM LCM

    AM swim:

    600 swim
    4x150 @ 2:30 k/dr/sw w/ fins
    4x200 @ 2:40 AE pull w/ buoy + paddles + snorkel (2:32, 2:33, 2:31, 2:29)

    4x75 @ 1:30 FL/BK/BR by 25
    4x150 @ 2:20
    RD1: FL/BK/BR by 50
    RD2: FR
    RD3: alternating FL/BK/BR and FR

    4x100 @ 1:20 smooth D1-4 (both RDs: 1:15, 1:13, 1:10, 1:07)
    100 @ 1:00 rest FAST FR kick w/ board (didn't get times on these)

    300 EZ

    Total: 6000

    PM swim:

    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:00 dr/sw by 25
    4x75 @ 1:45 side-kick FR Desc by 25

    6x300 @ 4:00 pull D1-3, 4-6 w/ buoy + paddles + snorkel (3:47, 3:38, 3:27, 3:45, 3:37, 3:22)

    100 @ 1:30 rest FAST FR kick w/ board (1:36)
    6x50 @ 1:30 FAST swim w/ fins (FL/BK/BR by 50)
    200 @ 1:30 rest FAST FR kick w/ board (3:26)
    4x75 @ 2:00 FAST swim w/ fins
    #1 - 50 FL/25 BK
    #2 - 25 BK/50 BR
    #3 - 50 BR/25 FR
    #4 - 25 FL/50 BK
    300 @ 1:30 rest FAST FR kick w/ board (5:22)
    2x100 @ 2:30 FAST swim w/ fins
    #1 - FL/BK (1:05)
    #2 - BR/FR (1:07)

    200 EZ

    Total: 5600
    Swim Workouts
  8. 12|30|13 SCM

    by , December 30th, 2013 at 07:33 PM (Blog)
    weights yesterday. Uh, deadlifts behind back, situps with streamline thing, don't have a name for it, and something else. Anyway, it was decent I suppose


    10 x 50 fr on 0:90
    • 42's

    8 x 50 fr on 2:00
    • 38 - 36's

    500 bk WF
    • 8:15

    SET 1
    8 x 25 on 0:30 WF holding 15's
    • made most but the last few and came in on 17
    • first was hypoxic

    SET 2
    5 x 25 DFS fr fast (and 25 recovery drill) on several minutes
    • just 13, nothing special

    1 x 25 DFS FK
    • 18, should be 17

    4 x 25 dolphin kick free WFS on 1:00
    • smooth and quick keeping head above water from 15M to wall

    In near future need to work on SDKing more enthusiastically to breakout. I just do a couple soft kicks then transition to flutter kick. Need to kick like mad in tight streamline and breakout further out and quicker.

    Updated December 30th, 2013 at 09:56 PM by __steve__

  9. Dec. 29-30

    by , December 30th, 2013 at 02:39 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY @ OakMarr

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @:45
    50 EZ

    Main Sets:

    2 x (4 x 12.5 AFAP kick + cruise to wall) @ :30
    -- I had intended to try the 4 x (6 x 12.5 AFAP) USRPT set, but I disliked it so stopped. I won't ever use that method for training 50s
    200 EZ

    20 x 25 free w/fins @ 100 pace @ :40
    -- this was hard
    200 EZ

    20 x 25 breast w/fins @ :40
    -- skipped #11
    200 EZ

    Total: 2950

    -- Not much yardage, but a lot of race pace yardage

    Monday: Drylands

    RC/Scap ex
    low row, 85 x 4 x 6
    good mornings, 55 x 3 x 8
    push press, 45 x 3 x 8
    explosive leg press, 160 x 3 x 15
    glute isolator, 70 x 3 x 8 each leg
    hip abductor, 100 x 4 x 8
    trice press, 80 x 3 x 8
    ab machine, 120 x 3 x 8

    Swim/SCY/Solo: 1000 EZ

    I had considered doing a workout, but the pool was mobbed and it wasn't possible.


    This last week has not been the greatest training. Traveling and holiday festivities cut into my swimming and I was dry 4 days. My upper body feels pretty fatigued from weights. My GTD total is at 370 miles. I'm kind of surprised since I basically took the summer off. I guess I've just been swimming more without the drylands the last half of 2013.
  10. Week 66 - Monday

    by , December 30th, 2013 at 11:42 AM (After a long rest)
    I went to bed really early last night and as a result woke up really early this morning. Instead of just laying there I had a nice leisurely read of the uk newspapers prior to practice. Sometimes(usually Saturdays) I will make a coffee before practice but decided against this and instead had a power bar while I read. I still got to the pool earlier than usual so used the extra time to stretch on the mats before everyone arrived and it felt good.

    Warm up
    400 with snorkel
    6x50 catchup on 45

    Main set
    10x100 kick on 1.45
    10x300 pull on 4mins
    12x50 on power rack with 60lbs on 1min

    Warm down
    100 easy

    Total 5400scy

    The additional rest on the 10x300 compared to normal meant I had an awesome set today. Amazing what difference additional rest makes to a set like this. My instructions were to use the first two to get going then to hold 3.10s and then fly on the last two. I went 3.05,3.05,3.01,3.02,3.02,3.02,3.04,3.03,2.57,2.55. Needless to say I was unable to follow instructions today but I was very pleased with this set. I started to feel tight on #6 and after picking it up on #9 and #10 felt much better. Strange how that happens sometimes. The power rack was much lighter than last week and I felt strong. I will swim everyday this week but should have good amounts of recovery and less yardage over the week as my taper progresses. I can't wait to swim fast!
    Swim Workouts
  11. A cold pool for once

    by , December 30th, 2013 at 07:23 AM (Mixing it up this year)
    Back at my usual pool for a day but tomorrow is back to the hot pool at the Y. Holidays can be such a pain for swimmers.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy holding 1:25's
    500 free kick w/zoomers every 3rd 25 AFAP
    10x50@:55 free
    500 free w/snorkle maintain 6 beat kick

    Total 3500 yards
    Swim Workouts
  12. Strokeful workout

    I swam a fun workout this morning with the PCST masters—Kelcie was on deck, and I had my own lane, with two fast young guys in the lanes on either side to share intervals with. Here’s what I did:

    800 scy warmup (300s, 200k, 300p)

    6 x 50 FR with bilateral breathing, smooth, @ :45
    6 x 50 BK focusing on rotation and catch @ :50
    6 x 50 BR with double pullouts @ :55
    6 x 25 FL fast @ :30

    50 easy

    3 x 75 FR (kick, drill, swim) @ 1:30
    200 IM @ 3:30
    3 x 75 BR (kick, drill, swim) @ 1:30
    200 IM @ 3:30
    3 x 75 BK (kick, drill, swim) @ 1:30
    200 IM @ 3:30
    3 x 75 FL (kick, drill, swim) @ 1:30
    200 IM @ 3:30
    [We only got through 2 rounds before the hour-long masters workout ended, so I did the last two rounds by myself. I was wondering if the faster of my workout companions would lap me on the IMs, and he did indeed on the second one!]

    4 x 100 FR, playing with turtle paddles
    2 x 100 FR, focusing on technique
    200 warmdown +play

    I celebrated Christmas twice this past week—on Christmas Day with my aunt, mom, younger sister, and husband up in Alabama, and again on Friday with all of the above plus my older sister and her family. I miss the days when we could host everyone in our rented condo and have Christmas at the beach. This year, we ended up decorating a conference room at the nursing home where my aunt lives and brought in Christmas dinner there. It was very sweet being with all my family, and although we continued our family tradition of swapping stories rather than gifts, I somehow ended up with an gorgeous aquatic-themed quilt that my sister made for me.
  13. Warm day at the y

    by , December 28th, 2013 at 02:43 PM (Mixing it up this year)
    Getting ready for the annual swim. Today was a test run and I not yet ready.

    500 free
    500 free kick w/zoomers
    20x100@1:45 free 1-10 w/paddles & bouy 11-20 swim
    500 free kick w/zoomers
    300 free drill w/snorkle
    4x50 odds back evens free

    Total 4000 yards
  14. Saturday 12/28/13

    Saturday 12/28

    AM only LCM

    4x100 @ 1:20
    RD1: just make
    RD2: smooth AE
    RD3: light D1-4 (1:15, 1:14, 1:12, 1:09)
    8x50 @ :20 rest 2 BK/2 FR drill w/ fins

    6x100 @ 2:15 Rouse 100s (to add a little "spice" to these, I did the under H2O parts on #2, 4, and 5 on my back, and on #6 just did a whole 50 under H2O instead of stopping at 35 meters)

    8x50 @ 1:05 AE FR kick w/ board
    1x50 @ 1:00 rest FAST FL kick w/ board
    6x50 @ 1:00 AE FR kick w/ board
    2x50 @ 1:00 rest FAST FL kick w/ board
    4x50 @ :55 AE FR kick w/ board
    3x50 @ 1:00 rest FAST FL kick w/ board
    2x50 @ :50 AE FR kick w/ board
    4x50 @ 1:00 rest FAST FL kick w/ board

    5x100 @ 1:20 AE swim w/ paddles + snorkel

    Total: 5000
    Swim Workouts
  15. Week 65 - Saturday

    by , December 28th, 2013 at 12:26 PM (After a long rest)
    I was very sore last night in the lat and triceps so decided to put icy hot Bengay on my Lat's last night. despite hating the smell the affect was terrific and I was much better this morning. I tried over stretching on the warmup which helped a lot also. Today was a mixed bag of speed and mid distance work. As usual I had a lot of fun. It was sad that today was Steve Unruh's last workout with us because I enjoyed training with him.

    Warm up
    4x(200 free on 2.40, 100 IM on 1.20)

    Main sets
    4x(2x25 underwater on 30, 50 AFAP, 100 easy on 1.30 all with fins)
    200 easy
    10x100 with snorkel on 1.15 concentrating on 6 beat kick
    2x500 free on 5.25
    200 easy
    4x50 free on 40
    4x50 back on 50
    4x50 free on 35
    4x50 back on 50
    4x50 free on 30

    Warm down
    100 easy

    Total 5500scy

    On the speed work set with fins I held 13s on the underwats and then went 21-22s on the fast 50s. The 100 was active recovery on my back. The 10x100s we did with snorkel and i held 1.06s. The 500s were surprisingly rough and I went 5.17 and then 5.20. The final set of 50s was fun and if it were not for a bad turn on the last 50 I would have made all the 50s, instead I went 31 on the last 50. I was pleased with today's practice and despite having no easy speed I felt strong. We should be backing off on yardage next week and suspect speed will come as this taper starts to happen.

    Updated December 28th, 2013 at 05:22 PM by StewartACarroll

    Swim Workouts
  16. Sat 12-28-13

    It has been over two months since my last post. I have been swimming and doing a good bit of dry land along with a lot of eating lately. While our girls are out for Christmas break, I have been hitting it pretty hard in the am since I don't need to drive them to school.

    I stole most of this from jaadams1. I had written it down a long time ago and recently found it.

    200 swim
    150 drill/swim by 25
    100 pull
    50 non free
    8 x 25 @ 30
    --odds strong
    --evens EZ

    4 x "500" quality swims done as
    #1 200, 150, 100, 50 r/10 at breaks
    rest 60 ish
    #2 200, 100, 100, 100 r/10 at breaks
    rest 60 ish
    #3 200, 100, 50, 50, 50, 50 r/10
    rest 60 ish
    #4 500 pull

    10 x 75 @ 1:20
    -- odds stroke/free/stroke
    -- evens free/kick/free

    2 x (4 x 25)
    -build down
    -build up

    100 float and outta there


    Felt like a rock today. Holiday eating or just one of those days?? I had a difficult time getting into a groove on the main set. I have great turns but seemed to be jamming the walls throughout the w/o. I then started counting strokes to see where I was off. Hopefully my stroke is getting longer.
  17. Swam tonight

    by , December 27th, 2013 at 10:27 PM (Mixing it up this year)
    After getting back from Atlanta I did a quick workout before coaching

    500 free
    500 free kick w/zoomers
    10x100@1:30 free pull w/strapless paddles held 1:20's
    500 free kick w/zoomers
    300 free w/snorkle
    200 free EZ

    Total 3000 yards
  18. Friday 12/27/13 (EDITED)

    Edits appear in bold...It seems the oxygen deprivation from the Rouse 100s caused me to "blackout" on that portion of the set and I totally forgot we even did them. I knew I was 800 meters short when writing the workout down, and just assumed we did the warm up 4 times!

    Friday 12/27

    AM and PM LCM

    AM swim:

    300 swim
    8x25 @ :10 rest scull
    300 (75 pull w/ paddles/75 kick)

    6x100 @ 2:15 Rouse 100s w/ fins (because nothing says long course meters like some Rouse 100s)

    200 EZ

    4x50 @ :55 FR kick w/ board
    100 @ 1:00 rest FAST kick on back w/ fins (1:09)
    4x50 @ :55 FR kick w/ board
    200 @ 1:00 rest FAST kick on back w/ fins (2:26)
    4x50 @ :55 FR kick w/ board
    300 @ 1:00 rest FAST kick on back w/ fins (3:54)
    4x50 @ :55 FR kick w/ board
    400 @ 1:00 rest FAST kick on back w/ fins (5:07)

    400 EZ

    Total: 5400

    PM swim:

    400 swim opposite fin + opposite paddle + snorkel (switch every 100)
    16x25 @ :10 rest 2 kick/2 drill I.M.O.

    4x200 @ 2:40 pull w/ buoy + paddles + snorkel LIGHT D1-4 (2:27, 2:25, 2:24, 2:22)

    4x50 @ 1:00 FL drill w/ fins (FL drill was ALWAYS 3 kick/1pull drill)
    4x200 @ 3:00 I.M. (100 BK/50 BR/50 FR)
    4x50 @ 1:00 FL drill w/ fins
    3x200 @ 3:00 I.M. (50 BK/100 BR/50 FR)
    4x50 @ 1:00 FL drill w/ fins
    2x200 @ 3:00 I.M. (50 BK/50 BR/100 FR)

    200 EZ kick w/ fins + board

    Total: 5800

    Updated December 28th, 2013 at 12:46 PM by Calvin S

    Swim Workouts
  19. Thursday 12/26/13

    Thursday 12/26

    "Welcome back to Long Course Meters!"

    AM only LCM

    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:05 FR kick w/ board

    10x50 @ :50 swim w/ grab paddles + snorkel
    :15 rest
    10x50 @ :50 BK pull w/ buoy + paddles
    :15 rest
    10x50 @ :50 25 under H2O kick/25 swim w/ fins
    :15 rest
    10x50 @ :50 FR swim w/ fins 2 breaths max

    1000 pull w/ buoy + paddles + snorkel "L.A. Freeway" (5-7 people swim in a line, last person sprints to front each 50)

    Total: 5400
    Swim Workouts
  20. 12|27|13 SCM - I need rest for tissue repair

    by , December 27th, 2013 at 05:34 PM (Blog)
    10 x 50 on 1:00 free WFSP
    • kept a 37/8 pace after first few

    500 fr ~ 45's with several pauses

    20 x 25 on 1:00 of that drill popov did (e.g., roll-over, zipper)

    16 x 25 Br on 0:45
    • just under 0:30 for most

    10 x 12.5M FK xxx(pushed with ~3 DK's) + 12.5M easy Bk drill on 0:45

    11 x 12.5M FK (pushed with ~3 DK's) + 12.5M easy Bk drill on 1:00

    During warmup my left shoulder was tender and loose during recovery thru catch. Interestingly, the muscles and tendons on top of my right ankle were feeling overused. It is fascinating how the human body naturally compensates various portions of armstroke to kick rhythm, and I furthermore see how a foot can kick way out of streamline in response to a counterproductive armsweep, which naturally results from a balance or rhythm issue. I'll take this as a sign to back off, rest and recover, my entire arm was numb last night (normally just my hands are numb) confirming this.

    1st 12.5 portion of kick set is without air so by the 10th one the aerobic system was working and 10-15 seconds rest became insufficient. adjusted interval to 1:00

    rest tomorrow

    Updated December 27th, 2013 at 10:38 PM by __steve__

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