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  1. Week 83 - Wednesday

    by , April 30th, 2014 at 11:35 PM (After a long rest)
    I got back from California late last night and did not get to bed until after midnight. When my alarm went off after about 4 hrs of sleep I was feeling pretty awful. I ate and then went to the pool. I did not feel too bad in the warmup but when I started to push the main set I was very tired. Despite this I worked as hard as I could and ended up with a pretty good workout. I felt much better today even without the sleep than I did the past two days.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    main sets
    6x(100 swim on 1.10, 50 kick on 50)
    10x100 best average on 2mins
    200 easy
    6x100 kick on 1.45

    warm down
    100 easy

    total 3500scy

    i swam the first main set aerobically and swam the 100s on 1.02 and the 50s kick on 42s. The best average set was very tough today and I held mainly 56s except the first 3 where I was 55s. The kick I used somewhat as a recovery holding 1.27s.

    Today I had to travel to west Texas and I will be swimming in an outdoor short hotel pool tomorrow and Friday. I brought bungee cords with me so worst case I can use these as resistance swimming based on time.

    I also found out this morning that my coach entered me in all the free events from the 50 to the 1500 and the 200 back in this weekends USAS meet. I was expecting to swim the 50 to the 800 free and was not expecting the mile and the 200 back. This will be a good bench mark on where I am with training for worlds but I am guessing I will be pretty tired by Sunday night.
    Swim Workouts
  2. Tuesday 4/29/14

    Tuesday 4/29

    AM only SCY + Weights


    300 swim every 4th 25 scull w/ snorkel
    300 pull w/ buoy + paddles
    200 swim every 3rd 25 scull w/ snorkel
    200 kick w/ board
    4x25 @ :30 V.S.
    100 EZ

    200 @ 2:20 AE
    150 @ 1:45 AE
    100 @ 1:10 AE
    50 @ 1:45 FAST FR kick w/ board (:37, :38)

    300 EZ

    Total: 2500


    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    2x(3x10) "empty cans" (5, 5)
    Swim Workouts
  3. Workout 04/30/14: evening

    by , April 30th, 2014 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    It's been a damp and cold day here in the northeast, so I hunkered down next to the pellet stove to work on two papers for my Bible class. Finished my Pneumatology paper and pushed past the half-way mark of my research paper. The last class is tomorrow night, and since I am auditing I'll just hand it in the following week when the kids take their exams.

    I received a note that the school was hosting a pizza lunch and movie with the president, so Lena and I went over and watched Monumental, Kirk Cameron's film from a few years back. It was a great look at the plight of the Pilgrims, and a lot different than I remember learning about in school (although I rocked out the big yellow buckle in a 2nd grade play). I'd recommend checking it out if you have access to it.

    After watching my niece in her swim lesson, I did the team workout from last night:

    700 warmup
    3 x
    - 50 kick/200 swim/50 pull

    4 x 75 on :20sr
    100 loosen
    (Solo/Rec/1900 yds/30 min)

    It ended up being family/lap swim, and there was some traffic in the lap lane. Oh well. Went into work from 6-8 to count narcotics during our annual biannual inventory, then came home to relax for the night .
    Swim Workouts
  4. 4|30|14 scm slow recovery day


    half was slow freestyle, other half was flutter or drill kicking

    HR never exceeded 120 BPM
  5. Tuesday, April 29, 2014

    by , April 30th, 2014 at 03:47 PM (Workout Swimmer)
    Got lucky this morning and had a workout partner! Jenna always kills me off! Gym for weights & core first, then an hour at the pool.

    900 warm-up (100 free, 25 back/breast; repeat x 6)
    2 x 200 Pull
    The Rob:
    4 x 50 @ :45
    3 x 100 IM @ 1:45
    2 x 150 @ 2:15
    200 IM twitch
    1 min rest
    200 Pull @ 3:00
    2 x 150 IM twitch @ 2:20
    3 x 100 @ 1:25
    4 x 50 kick @ 1:00
    50 easy
    2 x 4-cycle speed play,
    25 drill
    25 sprint
    200 cooldown

    Total:3400 SCY
  6. Monday, April 28, 2014

    by , April 30th, 2014 at 01:35 PM (Workout Swimmer)
    Oh my goodness I felt trashed this morning. On Saturday I had the misfortune of blowing out my Baker's cyst again - I couldn't walk or anything, so much pain. So Sunday was spent mainly in bed, lying in the lazy boy, etc. This resulted in lower back pain, so I could hardly do my flip turns this morning. Got out rather early.

    500 back/free
    5 x 100 P @ 1:30
    300 kick
    100 easy
    4 x 500; 2 pull, one breast/free, one lollygagging around

    Total: 3400
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/01/2013

    by , April 30th, 2014 at 01:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45
    4 X 100 1:45
    1 X 400--build--

    5 X 100 kick 2:30

    8 X 200
    1/2: free 3:20
    3/4: IM 4:00
    5/6: 50 stroke/50 free 4:00
    7/8: free 3:00

    4 X (4 X 50 1:15
    Within each round:
    #1 25 easy/25 fast
    #2 25 fast/25 easy
    #3 fast
    #4 easy

    WARM DOWN: 4 X 50 EASY

    Swim Workouts
  8. Back to normal today

    by , April 30th, 2014 at 07:33 AM (Mixing it up this year)
    Last night I added a little weight lifting, not much but what I could do on deck while coaching with little 5 pound weights that were available to me.

    This morning was more of a normal workout. My speed is gone and I have to build my distance swimming back up now.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy went 1:25, 1:25, 1:24, 1:24, 1:24, 1:24, 1:23, 1:23, 1:24, 1:23
    500 free kick w/zoomers fast legs did not itch this time may be getting used to it
    5x100@:15RI free w/snorkle focus on a steady kick
    8x25@:45 fly w/bouy felt strong on this
    200 free EZ
    100 1 arm fly to loosen back

    Total 3500 yards
    Swim Workouts
  9. Good dose of fly

    by , April 29th, 2014 at 09:45 PM (Mixing it up this year)
    This was a strong fly day.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly w/paddles
    200 torque drill w/paddles & snorkle
    8x25@:45 fly w/bouy
    200 1arm fly
    200 fly for time went 3:31
    500 free li w/zoomers
    10x50@:55 free
    Swim Workouts
  10. Week 83 - Tuesday

    by , April 29th, 2014 at 07:59 PM (After a long rest)
    Today's workout was cut short due to a breakfast meeting with a friend who is the department chair for civil engineering at USC and my fear of being caught in LA traffic. Ironically I left early but I was still late. This morning I swam long course at the Santa Monica swim center. It's an awesome pool.

    Todays workout
    10x100 with snorkel on 1.30
    6x200 kick on 4mins
    12x50 drill on 50
    200 easy

    total 3000LCM

    i was very stiff and sore this morning and I am either fighting something or extremely road weary. I get home late tonight and I am the heading out again tomorrow night. At least I get to sleep in my own bed.

    Updated May 2nd, 2014 at 09:03 PM by StewartACarroll

    Swim Workouts
  11. Tuesday, April 29

    by , April 29th, 2014 at 05:25 PM (The FAF AFAP Digest)
    1750 EZ @ Sewickley Y. Was pretty dead from yesterday's double.
    Swim Workouts
  12. 4|29|14 SCM 30 minutes, and then - drylands :-)

    60 x 25 on 0:30, F, S (fins and snorkel)

    • 1 - 10 min: about 91% E (effort) throughout length
    • 11 - 20 min: ~93% E breakout + 3 strokes / 89% E pushoff, UW, as well as remaining strokes to wall
    • 21 - 25 min: ~96% E breakout + 3 strokes / 89% E pushoff and UW / 96% E tapering to 83% E for strokes to wall
    • 26 - 30 min: ~83% E throughout, maintaining sprint form with the efficiency of getting to wall in about 17s

    Might look overly complicated for a simple 30 x 25 free set, but the objective was to reinforce sprint stroke in areas I've been thinking about lately without the cost of exertion and form. The goal was to go reasonably fast with low effort near the end. HR stayed within about 118 -135

    Unfortunate News - Alabama swimmer John Servati died from recent tornado weather.

    **dryland amendment**
    iso lateral (supine) bench
    • 10 reps with 45 each arm
    • 18 reps with 90 each arm

    cable push-pulls
    • several sets and varied opposing foot positions each side
    • upper body was too fatigued (from day's prior engagements) to fully isolate the torso

    3 sets of cable rows each arm

    30 minutes of RC stuff with (e.g.) bands, DB's, med ball

    yoga poses (hand and foot supported)

    core stuff

    Updated April 29th, 2014 at 09:31 PM by __steve__

  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/30/2013

    by , April 29th, 2014 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right

    2 X 150 kick 3:30
    2 X 100 kick 2:15

    4 X 100 free 1:30
    1 X 400 IM 7:00
    3 X 100 free 1:30
    1 x 300 IM 5:15
    2 X 100 free 1:30
    1 X 200 IM 3:30
    1 x 100 free 1:30
    1 x 100 IM --

    2 X 400 pull 6:30
    negative split boyh swims

    WARM DOWN: 4 X 50 easy

    4700 Y/M
    Swim Workouts
  14. Monday 4/28/14

    Monday 4/28

    AM only SCY

    400 swim every 4th 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins

    4x under H2O returns

    3x200 @ 2:40 light D1-3 pull w/ buoy + paddles + snorkel

    200 EZ

    Total: 1500
    Swim Workouts
  15. Week 83 - Monday

    by , April 28th, 2014 at 10:02 PM (After a long rest)
    I had another early start this morning with a 6am flight to Los Angeles. Due to the early flight I could not make the team workout and get to the airport. My plan was to swim at the public lap session in Santa Monica this evening. Luckily one of my meetings got rearranged for tomorrow afternoon so I was able to head to the pool earlier than I originally planned. The pool was packed with a variety of speeds across the 6-7 people per lane in the public session which made it very difficult to do the workout Tom texted me. I was still able to do my workout but there was nothing of significance time wise today. I also felt really flat and energy less today.

    Warm up
    400 swim with snorkel
    8x50 on 45 catchup

    main sets
    12x100 on 1.10
    16x50 on 1min build to AFAP
    8x100 kick on 1.45 kicked as 25 easy, 50 fast, 25 easy
    16x25 at 200 pace on 30

    warm down
    200 easy

    Total 4000scy

    i was holding 1.03s on the 100s in traffic. The 50s I was holding 28s to my feet. The kick I was between 125-1.30 depending on traffic. The 25s I was holding 13-14s with a turn.
    Swim Workouts
  16. Monday, April 28

    by , April 28th, 2014 at 09:22 PM (The FAF AFAP Digest)


    RC/scap ex, 15 min
    cable push pull, 17.5 x 4 x 15 ( )
    explosive leg extensions, 9- x 3 x 15
    good mornings 75 x 4 x 8
    flutter kicks on bosu, 100
    russian twists w/plate on incline bench, 25 x 2 x 25
    overhead squat , 45 2 x 8
    goblet squat, 60 x 3 x 8
    rear delt fly, 75 x 3 x 8

    Swim LCM @ Pitt

    I decided to try and swim with my team tonight since Pitt is closed and be a "player coach." That was a mistake, immediately got a text saying it was impermissible. I did a workout I would not normally have done. We only had two lanes tonight bc the age groupers, senior team and divers were all practicing at the same time. Very crowded.

    Warm up:

    400 choice
    4 x 50 drill-kick w/fins @ :10 rest
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    4 x 50, 4 fast strokes, 4 slow strokes @ 1:00
    50 EZ

    Main Sets:

    2 x (4 x 50 kick w/fins) @ 1:10
    1 = 15 m fast
    2 = 25 m fast
    3 = 35 m fast
    4 = EZ
    100 EZ

    Hackett Set: The team was doing free. I did backstroke with fins, though I just kicked the EZ ones. I was targeting :34s on the 200 pace efforts. I mostly did those with some 33s.

    16 x 50 @ 1:00
    -- every forth one @ 200 pace
    50 EZ

    12 x 50 @ 1:10
    -- every third one @ 200 pace
    50 EZ

    8 x 50 @ 1:20
    -- every second one at 200 pace
    -- I missed 3 of these for a bathroom break
    50 EZ

    4 x 50, all @ 200 pace @ 1:30
    -- I did a :31 on the last one
    100 EZ

    Total: 3650


    I was too depressed to work out yesterday. Couldn't wrap my brain around a long drive to a crappy pool. Still feeling really down. It's unusual that there is a problem with no solution. I would never have agreed to move here if I had known. Pitt is closed very frequently. And even when it isn't, I spend 2 1/2 hours driving on M-W-F to swim and then coach, which is pretty burdensome.

    I'm pretty tired after today's efforts. It was rather a lot, especially in long course, after being sick for so long.
  17. 4|28|14 LCM

    30 x 13m on 0:20 free hypoxic
    • had to breathe on a couple to catch up

    20 x 13m on 0:30 free hypoxic, DFS

    10 x 13m on 1:00 free hypoxics, DFS
    • clean entry
    • 7's

    100 as 50 moderate free / 50 back kick

    100 kick as 50 for time (0:46 low-mid) / 50 easy, S

    100 as 50 fast / 50 back kick, F
    • 28 on fast

    200 drill, F, S
    • 50 HUDKF
    • 50 scull
    • 50 left arm free
    • 50 right arm free

    100 free, F not so fast but quick

    Next time I go there I need to warm up lightly, and then (like mad) blast a short finned free for time. I was too worn out after the high rep DFS 13m hypoxic sprint stuff to accomplish anything respectful. For personal dignity sake, I need to be fresh on these timed efforts.

    Dumbell step-ups onto bench
    • 3 sets of 5 reps each leg with 35's, using vertical jump band kit (4 bands)

    Dumbell cleans with a hop (clean weights from knees to sholders forcefully enough to get some air)
    • 1 set of 12 reps with 45's, using vertical jump band kit (4 bands)
    • These make turn me into a clumsy mess while doing them and shortly after. By last rep, there's almost nothing I can do to stand and keep the weights in my hands, then I panickly search for nearest access to sit and remove the elastic tension

    Updated April 28th, 2014 at 09:09 PM by __steve__

  18. Workout 04/28/14: noon

    by , April 28th, 2014 at 12:54 PM (Maple Syrup with a Side of Chlorine)
    I'll recap the meet from Saturday at some point, but I had a great time and everything went smoothly. Lots of fast and fun swims by all

    Quick workout at lunch today before heading into work:

    200 Fr/200 BK

    2 x (all with snorkel)
    - 100 kick/100 AP/100 pull with buoy

    200 IM drill as loosen
    (Solo/Rec/1200 yds/20 min)
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/29/2013

    by , April 28th, 2014 at 12:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    2 X 200 3:30
    2 X 100 kick 2:30

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    2 X (4 X 100 broken 2:30 #4 on 3:30
    Broken :05 @ 50

    10 X 50 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Monday, April 28, 2014 5:30-7:00am I.M. Crazy!!

    by , April 28th, 2014 at 11:27 AM (Fast Food Makes for Fast Swimming!)
    It was a crowded morning at the Y pool this morning, and I'm glad I had some others set up to do a good circle swim workout from the start. We did have some other guy get in with us for a bit, but he moved out quick enough.

    omFg, I am a hurting little boy right now!! And that's just from getting out of the pool an hour ago. In fact, I was pretty much done around 6:30am in the middle of the swim, and tried to keep going. I've already hit the Advil bottle early this morning, but probably should've done so prior to the workout! I'll try to make this Monday morning swim a habit though. I was able to swim with Jared (16yrs) and Jordan (a 14 yr. female) this morning. We did basically an IM workout, and it was a killer. This guy had to take a few extra breaks here and there, but I managed.


    200 SKIPS (Swim, Kick, IM, Pull, Swim)

    8 x 25 Fly @ :40 (SDK to center, 3 strokes, underwater SDK to wall)
    8 x 25 Free @ :30 (SDK to center, 3-4 stroke cycles, underwater SDK or flutter to wall)

    2 Rounds of:
    • 3 x 300 IM** (No Fly) @ 4:15
    • 6 x 50 Fly Fast @ 1:10

    (2400/3800) (2150/3550 my yardage)

    500 Free Pull EZ

    4300 Yards (4050 Yards for Me)

    **On the 3 x 300 IM no flys, I did the first one as is, but came in right on the sendoff, and had to skip a 50 of the back on #2. I just went ahead and did this on the remaining 300s, so did (50 Back, 100 Breast, 100 Free)

    On the Fast 50s Fly, 1st round I went :30, :31, then held :32s
    On the 2nd round I went :31, :32, :31, :32, :31, :32
    Completely dead in the arms and shoulders after this workout! Definitely way harder than doing my normal "all-free cruise around the lap lane" workouts of late.

    I did enjoy swimming with the two others, as they definitely pushed me, even if I was playing the caboose for much of the swim! Jordan was surprised that I wasn't going in the lead. I told her I'm a year older, and way more out of shape than last year.
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