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  1. Week 92 - Monday pm(training camp)

    by , June 30th, 2014 at 05:44 PM (After a long rest)
    We arrived back at the pool at noon and lifted for about 45 mins followed by another swim. We ended up with 4 of us doing the double today. We have 9 swimmers for worlds and I believe quite a few will be swimming throughout the week but some have to work this week. The group are very supportive and despite today being the first day I was grateful to my team mates.

    We we did our normal 3 rounds with 10,8,6 reps by round at 80%,max and fail also by round. I went up one plate on each exercise today which I was very happy about because I have been stuck on my leg weights for a few weeks now and it's always nice to set a best. I suspect I will be hurting pretty nicely tomorrow but it was worth it.

    3x(leg press, leg extensions, leg curls, lunges, squats, lower back extension, crunches(50), leg lifts(1minute))

    this is afternoons swim was 30x200 LCM. I found this quite tiring.

    5x200 free with snorkel on 3mins
    5x200 kick with fins on 2:45
    10x200 pull with paddles on 2:45
    4x200 IM on 3:10
    3x200 Back on 3min
    2x200 Breast on 3:45
    1x200 Fly

    Total 6000LCM

    I felt strong through the pull set but the last 10x200 seemed to take forever. I was holding 2:20s on the pull 200s. I swam the last three 200s straight as free and used them as a warm down. The IMs I was holding 2:50s. The back I went 2:45s.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout-07/01/2013

    by , June 30th, 2014 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15
    2 X 150 2:45
    3 X 100 1:45
    6 X 50 1:00

    1 X 400 kick + 100 swim

    4 X 50 1:15
    1 X 100 3:00
    Three rounds, choice.
    50's: odd: strong even: easy
    100'S: @ 100%

    3 X 400 pull 6:00

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Back at the home pool

    by , June 30th, 2014 at 10:12 AM (Mixing it up this year)
    I made it back from Atlanta and the coaches clinic. I don't miss the Atlanta traffic at all!

    Today was a solid distance workout after weightlifting yesterday.

    500 free
    500 free kick w/zoomers

    2 rounds
    3x200@3:30 free w/paddles & bouy went. 3:08, 3:08, 3:04, 3:08, 3:04, 3:02
    100@3 back EZ

    500 free kick w/zoomers
    4x50 from block as 25 sprint free 25 free EZ
    100 free EZ

    Total 3200 meters
    Categories
    Swim Workouts
  4. Week 92 - Monday am (training camp)

    by , June 30th, 2014 at 10:10 AM (After a long rest)
    Yesterday was a warm windy day in Dallas and later in the day we grilled burgers and sausages and hung out around our pool with the kids; it was great fun. We decided that last night was going to be a movie night and both my kids love James Bond so we decided to watch skyfall. The plan was for popcorn and the movie however after about 30 mins both kids said this was boring and decided to go and play video games in there rooms(and watching a movie is boring?) I ended up falling asleep in the chair and my wife woke me up and told me to go to bed. With all this I ended up going to bed early(even by my standards) and had a good nights sleep.


    This morning was the first of our 11 swimming workouts during our training camp for worlds and I did not know what to expect. This is my third camp as a master and each of the prior two have been very different. On my first one where I was still getting back into swimming we did a lot of yardage swum aerobically, the last one was a lot of yardage but mixed in with lots of power tower sprint work. This morning was relative low yardage for the first workout with a high intensity main set. I am still quite sore from the past few weeks so I am not complaining about this mornings swim.


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


    Main sets
    8x100 with snorkel on 1:25
    12x50 kick on :50
    4x(50 fast on :40, 50 easy on 1min, 100 fast on 1:10, 50 easy on 1min)
    6x50 scull focused on catch with 10 seconds rest
    6x50 finger tip drag drill on 1min
    6x50 airplane drill on 1min


    Warm down
    500 with snorkel working on hand entry and straight over turns


    Total 4500LCM


    I did not have any pep this morning and everything felt like hard work. On the transition set of 8x100 I was holding 1:15s. On the kick I was holding :50s. On the 4 rounds of fast easy 50s and 100s I felt pretty bad, but my times were ok, going 31s on the fast 50s and 1:05s on the fast 100s. The rest of the workout we worked on hand entry and turns. My free is feeling pretty good technique wise.


    We will be lifting everyday this week and the plan for today is to head back to the pool at noon and lift Followed by swimming for a couple of more hours. It was our coach, Tom's 30th birthday yesterday and he posted this afternoons workout already so I know we are doing 30x200s. Should be fun after lifting

    Updated June 30th, 2014 at 10:25 AM by StewartACarroll

    Categories
    Swim Workouts
  5. Week 91 - Saturday

    by , June 28th, 2014 at 09:47 PM (After a long rest)
    I had a good nights sleep but was still very sore and achy this morning. We had our squad time trials this morning and despite my best efforts to get my mental frame of mind in the right place I struggled today. I am tired!! Both work and swimming conspired against me this week.

    Today we we did a meet warm up
    400 swim
    6x50 catchup
    4x50 kick
    6x50 build
    2x50 swum as 25 fast, 25 easy
    100 easy

    we then we did the time trial. Most people swam two relays and two individual events. Tom wanted me to swim the 400 but I choose to focus on the shorter events due to my tiredness. I ended up doing the following. I led off the 200 free and medley relays.

    200 free relay - flat started 25.8
    50 free - 26.3
    200 free - 2:09.x
    200 medley relay - 31.0

    I swam 400 between events and then hoped back up.

    i was not happy with any of my swims time wise, especially the 200 free where I was hoping for a much faster swim based on times this week. I did not have any tempo today and I just hurt the whole way.

    After the the time trial I lifted and did the normal 3 rounds with 10,8,6 reps by round at 80%, max, fail by round.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extension)

    We we have our training camp next week followed by a transition week and then I start my taper for worlds. I see light at the end of the tunnel. 5 weeks to go.
    Categories
    Swim Workouts
  6. 6|27|14 NCM (Non Course Meters)

    Fitness club pool finally opened after a month of refurbishing. They saved a few dollars and didn't put any markings, wall marks or lines at bottom LOL!!!. It's like driving the streets with no lines or signs. A completely useless 25m pit of chlorinated water, unless floating on a noodle is your cup of tea (or 48 oz fountain soda). Got workout in nevertheless, but due to the quick tracking readjustments needed my bum shoulder is loose.
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    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 Workout-6/30/14

    by , June 27th, 2014 at 05:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 1:00
    Two rounds

    1 X 200 kick 5:00
    3 X 100 kick 2:30

    1 X 200 IM 4:00
    4 X 50--1of each --1:15
    Two rounds

    2X(5 X 150
    Round 1 on 2:30, round 2 on 2:15
    Last 50 is fast, swim or pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  8. Week 91 - Friday

    by , June 27th, 2014 at 10:03 AM (After a long rest)
    I slept very well last night and woke feeling great. I also did not wake up until the alarm went off which is the first for a long time. I felt lousy in the warmup but got going in the transition set and had a good kick set and main set. Overall a good workout after a long week.

    Warm up
    400 free with snorkel
    8x50 catchup on 45

    main sets
    4x(100 build on 1:20, 50 back on 45)
    3x200 kick on 4 min
    All sum with fins 2x(50 fast on 1min, 50 easy on 1min, 100 fast on 2min, 100 easy on 2min, 200 fast on 4min, 200 easy)
    6x50 drill on 45

    warm down
    100 double arm back

    total 3800 LCM

    I was holding 1:11-1:12 on the build 100s, 38-40 on the 50s back. On the kick I went 3:28, 3:26, 3:24 which is quick for me. I felt good on this set. On the fast swims with fins I went 25,55,1:59 on round 1 and 26,55,1:58 on round 2. It was great even with fins to go under 2mins again. I have not done this since I was in my 20s and this all bodes well for worlds.

    Tomorrow we have our squad time trials. Tom wanted me to swim a 400 as one of my 3 swims but I am leaning towards the shorter end of my program. I know how good a fast 400 would make me feel but I also know how I feel physically right now. I am not worried about my longer races coming together as I rest so if I can ramp up my shorter speed I think I will be a happy camper and will have a great worlds. Long course still hurts but it definitely is feeling more natural. I actually prefer long course but since we only swim it during the summer it takes some adjustment. It always feels like the last 10m is the worst. I wonder if there are any 40m pools and I wonder if FINA would add special dispensation for masters? Fingers crossed with some rest the last 10m won't be an issue.
    Categories
    Swim Workouts
  9. Week 91 - Thursday

    by , June 26th, 2014 at 10:07 PM (After a long rest)
    I lifted last night and for the first time in over a week I focused on upper body. I did the normal routine of 3 rounds with 10,8,6 reps per round at 80%, max and fail by round.

    3x(bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extensions)

    This is morning I was very sore and despite my best efforts I did not have a good workout. I hurt the whole way today and never really loosened up. In fact I,felt like I got stiffer as the workout went on.

    warm up
    5x200 with snorkel on 3mins

    main sets
    12x50 kick on :55
    alternate easy, fast
    (3x200 on 3mins, 3x150 on 2:10, 3x100 on 1:20, 3x50 on 40)
    12x50 drill on 1min
    6x100 build on 1:40

    warm down
    100 easy

    total 4400LCM

    i had no mojo on anything and struggled on everything. On the fast 200 I went 2:20, the 150 fast I went 1:45, the 100 fast I went 1:10 and the 50 I went 33. Fingers crossed I will loosen up tomorrow.

    We have a team time trial on Saturday during practice. We have been told to show up 30mins early for a meet warm up. We will be doing some fast race based efforts with a starter and pads. We will also be practicing relay starts for those going to worlds. Should be fun.
    Categories
    Swim Workouts
  10. 6|26|14 SCM

    600 warmup free with 2-beat kick and snorkel

    10 x 50 free (25 fast / 25 easy) on 1:00 with short fins and snorkel

    10 x 50 (25 fly / 25 easy) on 1:10 with short fins and snorkel

    500 easy backstroke with short fins

    250 kayak swim with short fins and snorkel
    • actually used a kayak paddle! Interesting drill



    I am officially unable to stay out of the water. Made sure my ear stayed dry with plugs



    Drylanded things:

    Lat pulldowns

    straight arm pulldowns (start no wider angle than with arms perpendicular)

    triceps pushdowns with cable

    glute machine

    spiderman plank
    • In corner of raquetball court with a foot on each wall 6" off ground and arms out front shoulder width, straighten body and slightly hyperextend until groin almost touches and raise back up (10 reps)


    Wall walks
    • with feet on same wall about 2' off ground and hands on floor slightly in front, walk oneself to the side till it hurts then back the other side till it really hurts.


    80 seconds of handstand with wall support (try to keep average time with feet in air longer than touching wall for balance)

    RC and shoulder strenghtening band work, until shoulders feel like they accomplished something

    4:20 of running (0.5 miles): 0:20 @ 200 pace / 0:20 slow walk

    Updated June 26th, 2014 at 11:39 PM by __steve__

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    Uncategorized
  11. Workout 06/26/14: morning

    by , June 26th, 2014 at 05:10 PM (Maple Syrup with a Side of Chlorine)
    Well, our second and final exchange student has returned home, safely arriving this morning after taking off yesterday morning. It's quiet around the house now.

    We visited our pastor in the hospital yesterday after our run to the airport. He was due to have surgery last week, but ran into some complications and that has been called off. Pete should be at home for a couple of weeks before gall bladder surgery. Until then, I'll be helping out more activities within the ministry (preaching on Sunday services and helping with the kids program on Friday nights). We went to a BBQ and bluegrass concert last night put on by a missions team from NC, complete with red slaw. Good times. Quick swim this morning before a busy day:

    - 200 Fr/200 Bk/200 IM drill
    - 400 shark swim
    - 200 loosen and out
    (Solo/Rec/1200 yds/20 min)
    ---------------------------------

    Yeah, a quick swim. Had a drug task force meeting at 9, then went to the school to help the NC team with VBS today with my son (he helped with sports and I worked with a kindergarten class); they are heading home tomorrow.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-06/27/2013

    by , June 26th, 2014 at 01:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Due to the Shark Open we will be limited to 60 minutes this morning--SCY

    SCY
    3 X 100 free 1:45
    4 X 50 kick 1:15
    4 x 100 IM 1:45
    4 X 50 kick 1:15
    3 x 200 free 3:00
    4 x 50 kick 1:15
    3 x 200 IM 3:30
    4 X 50 kick 1:15
    4 x 50 easy warm down 1:00
    Categories
    Swim Workouts
  13. A quickie today

    by , June 26th, 2014 at 09:00 AM (Mixing it up this year)
    Had my phone clip break so had to make a run to Walmart for a new phone carrying case and gas so this was a short one.

    500 free
    500 free kick w/zoomers
    5x200@4 as 100 free/100 back w/strapless paddles & bouy went 3:39, 3:36, 3:34, 3:28, 3:22
    300 free w/snorkle
    200 free kick w/zoomers

    Total 2500 meters
    Categories
    Swim Workouts
  14. Week 91 - Wednesday

    by , June 25th, 2014 at 10:48 PM (After a long rest)
    I had a pretty stressful day at work yesterday with an employee telling me he had an offer from a competitor and wanted to stay with us but felt he needed an increase in salary because the competitor had offered him 30% more than he is currently on. This employee is a key person and I genuinely think he is enjoying working with us, but with the economy hotting up I suspect this won't be the last time I have this type of conversation. If only I could solve the problem by increasing our prices 30% and passing this along to my employees.

    Long story short I had a lousy nights sleep thinking about what I can do about my work challenge. I was hoping to have a good practice but did not have any real expectations. To my surprise we had a recovery workout today. The pool was setup as lcm today.

    warm up
    400 free with snorkel
    8x50 catchup on 50

    Main sets
    8x50 back on 50
    10x100 pull with snorkel on 1:10
    8x100 IM on 1:35
    6x100 kick on 2mins
    4x100 build on 1:30
    2x100 fly on 1:45

    Warm down
    100 easy

    Total 4300lcm

    Our coach talks about learning to be comfortably uncomfortable and this describes how I felt on the 10x100s pull. I held 1:06-1:07 on all of them. Nothing else was really special.

    Updated June 25th, 2014 at 10:55 PM by StewartACarroll

    Categories
    Swim Workouts
  15. 6|25|14 SCY

    Disobeyed personal orders to stay dry (ear infection) for a brief workout.

    400 warmup worth of free and drills

    4 x 50 fr from block on 5:00 + 50 easy
    • 30, 27, 27, 28


    5 x 25 fr from block + flip on 3:00 + 25 easy

    Breathing does not seem to slow me as much as before these days. So much less painfull when you breath more than 2 - 3 times per 50 sprints
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  16. Wed June 25th, 2014 5K Postal

    by , June 25th, 2014 at 04:41 PM (Ande's Swimming Blog)
    Wed June 25th, 2014 5K Postal
    6:00 to 7:30 Swim Center LCM
    Trained Mon but not Tue

    dove in at 6:05 with no warm up the group started at 6:00

    had a little controversy about whether I had a lane or not
    The coach had us make lane reservations so I made one with her.
    One woman made reservations, then canceled and gave hers to another swimmer
    but she also told the coach she cancelled and the coach gave her slot to another swimmer. I walked in seconds before the group dove in and nearly didn't have a lane.
    Which would have sucked because my wife came with me 40 miles from Martindale.

    0100 0:01:13.9
    0200 0:02:33.5 1:19.6
    0400 0:05:16.2
    0500 0:06:36.8
    0800 0:10:35.7 5:19.50
    1000 0:13:14.7
    1200 0:15:52.5 5:16.8
    1500 0:19:49.8
    1600 0:21:08.7 5:16.2
    2000 0:26:23.7 5:15.0
    2400 0:31:40.7 5:17.0
    2500 0:33:01.3
    2800 0:36:54.8 5:14.1
    3000 0:39:31.8 19:42.0
    3200 0:42:09.1 5:14.3
    3500 0:46:05.9
    3600 0:47:25.3 5:16.2
    4000 0:52:41.7 5:16.4
    4400 0:57:57.7 5:16.0
    4500 0:59:16.7 1:19.0 19:44.90
    4600 1:00:35.1 1:18.4
    4700 1:01:50.7 1:15.6
    4800 1:03:08.8 1:18.1 5:11.1
    4900 1:04:26.8 1:18.0
    5000 1:05:44.2 1:17.4 5:09.1 (last 400) 19:21.70 (last 1500)

    I just swam the whole thing, long steady and slightly uncomfortable.
    Think my best time ever as a masters or recent years in a jammer was 63 min something on my way to the 10K. Today was a pretty good effort and I'm certain I can go faster, I never turned on my kick. for a while I was doing a single DK off each turn.
    Maybe I'll take another whack.
  17. Sarasota Y Sharks Masters 5:30 AM Workout-06/26/2013

    by , June 25th, 2014 at 01:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    10 X 50 kick 1:15
    1-5: moderate
    6-10: fast

    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 x 50 fast 1:15
    1 x 100 easy 2:30
    Four rounds, choice.

    6 X 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  18. Awesome Distance Workout Today

    by , June 25th, 2014 at 08:37 AM (Mixing it up this year)
    For me this was a great workout. I know I will feel it after.

    500 free
    500 free kick w/zoomers

    3 rounds
    5x100 free w/paddles & bouy
    100 free EZ
    R1@1:45 went 1:35, 1:34, 1:32, 1:32, 1:32
    R2@1:40 went 1:32, 1:32, 1:30, 1:30, 1:31
    R3@1:35 went 1:30, 1:30, 1:31, 1:31, 1:31

    500 free EZ w/snorkle

    Total 3300 meters
    Categories
    Swim Workouts
  19. Tuesday, June 24, 2014

    by , June 24th, 2014 at 08:56 PM (Trying to Train Smarter, Not Just Harder)
    45 mins of weights first, then to pool:

    500 back/free
    5 x 100 pull @ 1:35
    500 drills
    500 pull HARD - meant to time myself, but some moron moved the clock during my swim & it turned OFF. Great - well, it felt good, anyway.
    100 easy
    Total: 2100

    Just can't seem to make myself wake up earlier than 4:50 to get to the Gym, and with my new job, I HAVE to gt out of the pool by 7 to be ready to drive at 7:30, so I only had about 35 minutes (or less) in the water today. But I felt goood
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  20. 6|24|14 SCM

    5 x 50 on 2:00 free
    • mid high 30's


    500 easy fr with snorkel
    • 8:20


    8 x 50 flutter kick on 2:00

    6 x 25 fly on 1:00 with fins and snorkel

    400 drills

    Had to go to doctor for another ear infection. Plan to take a break from the water. 2 weeks in Spain early June for work, then 2 weeks in Aruba after for fun! Ear needs to be healed
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