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  1. 10/22/14 drill day

    400 w/bouy and snorkel
    4 x 100 free @ 1:40 build kick throughout swim
    4 x 100 back @ 1:50 build kick throughout swim
    4 x 50 BR kick @ 60

    10 x 50 backstroke @ 1:10
    -odds 6 kick shoulder roll w/arms at side
    -evens 6 kick switch
    10 x 50 back sprint kick w/fins @ 60
    50 EZ

    12 x 25 build @ 35 IMO
    5 x 50 @ 60 fly/back focus on turns
    4 x 75 @ 1:30 BK/BR/free
    5 x 50 @ 60 BR/free focus on turns
    4 x 25 @ 30 free build focus on finish
    2 x 50 free @ 60 build, fast turn, SDK afap

    50 float and home

    i can't say that I was disappointed to have a light practice tonight. Who doesn't love drill day? I'm sure coach will get us back next time.
    Categories
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  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/23/2014

    by , October 22nd, 2014 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25--build to fast-- :45
    1 X 50 @ 100% 1:15
    1 X 100 easy 2:15
    Four rounds, all choice.

    8 X 50 kick 1:10
    1 X 100 swim

    10 X 50 free
    5 on :40
    5 on :35
    1 X 100 easy

    8 X 25
    odd: build to race finish
    even: blocks/25 sprint

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  3. Week 108 - Wednesday

    by , October 22nd, 2014 at 08:38 AM (After a long rest)
    I had another good night of sleep but woke really tired. Work has been quite busy recently and as is usual this time of the year there is a lot going on; along with normal work activities we have planning for next year which includes objectives, financials, etc. through into the mix commitments related to my parent company that randomly appear on my calendar and life is pretty hectic.

    I also know know I have been pushing the weights hard and these tend to have a two day negative affect on me, which based on our schedule means I am pretty torn down all week. Still only another month and I start to taper for spms. Can't wait.

    Todays workout was 200 race pace work.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    100 easy while everyone else finished

    Main sets
    8x50 streamline back kick on 1min
    6x100 on 1:40, odds free with snorkel and cardio cap, evens IM
    16x50 on :55 at 200 race pace(26/27)
    100 easy
    6x100 on 1:45 perfect free active recovery
    3x50 kick fast on 1min

    Warm down
    100 easy

    The kink in my neck was still there today and as best as I could I tried putting it out of my mind, however it was hard to do this. The streamline kick I was holding 40s. On the 100s we were told to get our heart rates up so I went 1:03s on the free and 1:11,1:09,1:08 on the IMs(the IMs felt good). On the race pace 50s I held 26highs throughout and like last week this felt really hard. We are dropping the send off and I suspect I will struggle to hold this pace on a :50. These definitely get tougher from about 8 onward. On the 100 perfect stroke I swum these very easy, and then on the fast kicking I went 36,37,37. I was so tired today after practice I felt like I was moving in slow motion. Even now as I write this I feel really tired.
    Categories
    Swim Workouts
  4. Back in Distance mode

    by , October 22nd, 2014 at 07:29 AM (Mixing it up this year)
    Churning out the distance today. Shoulders are feeling good at the moment.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy descend went 2:50, 2:45, 2:43, 2:39, 2:35
    500 free kick w/zoomers hard make legs burn
    5x100@2:00 free w/snorkle focus on long stroke

    Total 3000 yards
    Categories
    Swim Workouts
  5. Workout 10/21/14: evening

    by , October 21st, 2014 at 10:06 PM (Maple Syrup with a Side of Chlorine)
    Things have been quiet here in SW Vermont, as the Autumn days have turned cooler and the trees have mostly released their colorful leaves for the season. Over Columbus Day weekend I supported my wife as she ran her first ever 5k at the Run or Dye at Stratton Mountain (a "color run" where the participats dump colored dye over themselves before and after the race, in which volunteers toss the stuff at them at various stations on the course). It was a great thing to watch and encourage her to do. Afterwards, I went to the annual Men's Retreat with my son and Greg, making it just for the this final night. Lots of food and two great messages that touched on living lives of integrity, rooted in the love of God for each of us. A great getaway!

    Last week I was absent from all exercise due to a minor issue that popped up in August. Couple that with very busy days at work where flu shot have taken over, it's been a rough couple of weeks. Class and chapel services at the college have been a great refreshment through the stress of work. Got in tonight with the Masters:

    200 swim/200 kick/200 pull/200 skull-swim by 25/200 IM drill

    30 sec Vert kick into 250 swim (last 50 fast)
    30 sec Vert kick into 200 swim (last 50 fast)
    30 sec Vert kick into 150 swim (last 50 fast)
    30 sec Vert kick into 100 swim (last 50 fast)

    3 x 50 burst and cruise on 1:05

    30 sec Vert kick into 150 swim (last 50 fast)
    30 sec Vert kick into 150 swim (last 50 fast)
    30 sec Vert kick into 50 fast
    30 sec Vert kick into 50 fast

    3 x 50 burst and cruise on 1:10
    200 loosen and out
    (Masters/Rec/2600 yds + VK/55 min)
    -------------------------------------

    That was a tough workout, but using the swim after the Vert kicking to focus on technique before popping a fast 50 was good. I'm starting to smell like chlorine again, which is always a positive
    Categories
    Swim Workouts
  6. Tuesday, Oct. 21

    by , October 21st, 2014 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    50 EZ
    3 x (4 x 25 SDK @ 100 pace to 15m + cruise @ :45 + 50 EZ)
    -- back, right side, belly
    50 EZ

    Main Sets:

    4 x (25 AFAP + 75 EZ) @ 4:00
    1 = back shooter, 12 low (fast for me, PR)
    2 = back shooter, 12 high (I sensed some movement in the upper body on this one)
    3 = flutter kick, 15
    4 = belly shooter from blocks, 11 high
    -- I was definitely decelerating the last 8-10 yards or so. I think this means that I need to more of these from the blocks or a push, so that, in a race, I'm not decelerating at the 15 m mark.
    200 EZ

    1 x 50 AFAP backstroke kick from a push + 200 EZ
    -- went :30
    -- very good for me, but I was a few kicks past the 15 m mark on the first length bc I was so deep

    4 x 25 fly w/fins @ 100 pace @ :45
    100 EZ
    -- these felt awful, and breakouts were awful

    10 x 25 free w/fins @ 100 pace @ :40
    -- 12s
    -- I was mostly working on breakouts with these. I only took 5 strokes per length, so very little arms
    150 EZ

    20 x 25 dolphin kick w/fins @ 100 pace @ :40
    -- 12 flat-12 kids
    200 EZ

    6 x 25 kick w/chute @ 1:00
    100 EZ

    Total: 3750


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

    Whew, I'm a bit tired after that one. But I will not let the deter me from doing my rehab exercises! If I go two days without doing them, I feel it. So I'm trying to do them at least 5-6 x per week.

    Pretty happy with the :30 kick from a push even if I was a bit past the 15 m mark on the first length. I need to think about doing a Y meet at some point if I want to preserve the opportunity to swim in the champs meet at Spire in April. I may just do breast or kick a couple events.

    I think my fly is going to take the biggest hit from the swimming layoff. It just felt awful today. Thankfully, I have a pretty good 50 SCM fly from the Albatross meet which should be good for #1. I have no intention of doing the 100 fly in SCM in December with no training. Instead of NE Champs, I may just go down to the one day meet in the DC area on Dec. 6 and swim a few non-fly events.
    Categories
    Swim Workouts
  7. Week 108 - Tuesday

    by , October 21st, 2014 at 01:10 PM (After a long rest)
    I had another good nights sleep and woke feeling pretty good this morning, other than a slight twinge in my neck. This morning was lifting followed by a 2000 yard loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,8,6 reps per round

    Swim

    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins
    6x100 swim on 1:30
    300 easy

    After weights my kink in the neck was pretty tight but it felt much better after the swim despite some discomfort when I turned my head to breath.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/22/2014

    by , October 21st, 2014 at 11:08 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:15
    5 on 1:00

    18 X 50--choice-- 1:15
    #3-6-9-12-15-18 @ 100%

    8 X 150 2:15
    Swim or pull.
    100 cruise/50 fast

    WARM DOWN: 4 x 50 easy

    3900Y
    Categories
    Swim Workouts
  9. A little bit of Back today

    by , October 21st, 2014 at 07:20 AM (Mixing it up this year)
    My backstroke this weekend felt great and smooth so I actually decided to train it some today.

    500 free
    500 free kick w/zoomers
    5x100@1:50 back w/paddles held 1:36's
    500 back kick w/zoomers as 100 streamline/100 fashion model/100 arms perpendicular/100 streamline/100 fashion model
    300 free w/snorkle maintain 6 beat kick
    200 free

    Total 2500 yards
    Categories
    Swim Workouts
  10. Mon 10/20/14

    Brutal day at work but was able to escape the real world for a bit and swim through this

    400 swim
    2 x 100 fly kick@ 2:15
    4 x 75 k/d/s IM order @ 1:30
    4 x 50 @ 60 strong kick and DPS
    4 x 100 @ 1:45 50 drill/50 build choice
    - went odds free, evens back
    50 EZ

    8 x 50 @ 1:05 hold best time + 7
    4 x 25 @ 40 sprint
    8 x 50 @ 55 hold best time + 6
    4 x 50 @ 40 sprint
    8 x 50 @ 45 hold best time + 5 (failed)
    2 x 100 @ 5:00 SPRINT
    -#1 from a push, #2 from the blocks

    4 x 175 r/10ish (100 fr/75 drill fly,bk,BR) as a warm down

    3850

    I did descent through most of this. When the wheels fell off, it got quite ugly.
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  11. Monday, Oct. 20

    by , October 20th, 2014 at 04:33 PM (The FAF AFAP Digest)

    Friday:


    Did an hour of drylands

    Sat -Sun:

    Didn't even bother to go to the pool. Was unmotivated to swim and having fun with friends and family.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise
    100 EZ

    6 x (10 x 25 @ 100 pace w/fins @ :40 + 100 EZ)
    R 1 = back, 11 high-12 low
    R2 = breast, 14s
    R3 = dolphin kick, 12 flats
    R4 = back, 12 flat-low
    R5 = flutter kick, 11 high-12 flat
    R6 = dolphin, 12 flatsextra 100 EZ

    1 x 500 backstroke kick

    100 EZ

    Total: 3850


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


    I was still feeling unmotivated today. But it surprisingly easy to do USRPT in sets of 10 ... or maybe it was the two days off.

    Getting the iPhone 6 plus soon. I hope it's not too big. I'm just excited to be able to read more easily. Anyone have it yet?
    Categories
    Swim Workouts
  12. Week 108 - Monday

    by , October 20th, 2014 at 01:51 PM (After a long rest)
    I had another good night of sleep and felt pretty good this morning. Saturdays workout was rough and yesterday I was realty sore, but today despite some muscle stiffness until I warmed up I felt good.

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

    Main sets
    9x300 pull with bouy on 4:30 big descend 1-3
    100 easy
    4x(2x50 kick on 1min, 1x50 at 200 race pace on 1min)

    Warm down
    4x50 easy on 1min

    On the descending 300's I don't believe we have ever had so much rest and as a result I was able to some really quick swims today. On round 1 I went 3:12, 3:05, 2:57, Round 2, 3:07, 3:02, 2:57, and round 3 3:05, 3:00, 2:57. After the 100 easy I kicked pretty strong but relaxed and was holding 40-42's on the 50s kick and then went 27s on all the race pace 50s. I was really pleased with how I swum today and really pleased with how I recovered from Saturday.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2014

    by , October 20th, 2014 at 11:33 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 x 50 1:00
    4 X 25 sprint :45
    Choice. Swim #4 swim @ 100%

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 --
    Pull

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  14. Monday after a good meet

    by , October 20th, 2014 at 07:28 AM (Mixing it up this year)
    Had a USA meet this weekend to work on my IMX events. The 200 back was about normal as was the 200 IM. The 400 IM went great I had to go back to 2011 for a better time than I did this weekend. I think is is just coming off the taper from last weekend. Now back to work.

    Next meets are the Freestyle Frenzy in November where I will do the 500 free and maybe the 1650 then either Columbia or Atlanta. After talking with the Dekalb Aquatics coach this weekend, he has a problem with the same individual I do.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy went 1:25, 1:24, 1:21, 1:20, 1:21, 1:21, 1:20, 1:21, 1:19, 1:18
    200@3:30 free w/snorkle maintain 6 beat kick
    2x100@1:45 free w/snorkle maintain 6 beat kick
    2x50@1:00 free w/snrokle maintain 6 beat kick
    500 Free kick w/zoomers
    200 free ez

    Total 3200 yards
    Categories
    Swim Workouts
  15. Week 107 - Saturday

    by , October 18th, 2014 at 12:59 PM (After a long rest)
    I had a great nights sleep last night and woke looking forward to our 500 race pace practice. Since we started doing this it has become the hardest set we do but in a sick way it's fun. I also feel that I have an end goal that directly relates to this set. We are not doing usrpt but we are definately doing race pace training. We have adopted some aspects of usrpt such as the approach being to swim to failure, but we have adapted the approach. I like the race pace work and may even try to go further with this at the end of this training cycle and ahead of nationals. Today's workout was:

    Warm up
    800 reverse IM twitch
    12x50 kick on :55
    12x25 open, close, easy, fast on. :40

    Main set
    16x100 on 1:45 swum at 500 race pace(57). At fail skip one and jump back in.

    Warm down
    6x50 drill swim on 1min
    500 easy swim in the baby pool

    I felt a little disoriented on the first 800 this morning but this feeling passed pretty quickly. Their is no other way to describe the main set other than "brutal". Today I went out a little hard on the first two going 56s, but then settled into 57s and held this until #12 where I went 59. I skipped 13 and then finished out the set going 57s. This is one more than I achieved last week. Progress! I feel like this set is 90% mental and 10% physical. As I caught myself shortening my stroke I had to really fight the desire to stop and instead focused on a longer stroke. I was mad at myself on 12 because I had a crumby turn at 25 and probably fell off the pace because of this. When I was done I was shaking so badly I could not immediately get out of the pool and decided to do a longer active recovery swim in the baby pool. This helped enormously.

    After swimming a group of us dried off and lifted for about 75 minutes. We did:

    10 minutes on vasa swim trainer done as 2mins on, 30 seconds off
    2x5mins of abs done as 45 seconds on, 15 off, with 1 minute between rounds. We did flutter kick, planks, leg extensions, crunches, flutter kick
    3x(10 reps on bench with 50lb free weights, leg press with 2x45lb, bench dips, bicep curls with 30lbs, lunges with 2x20lbs, lat pull downs)

    As we were finishing the weights workout above, Henry, the age group weight coach came over and suggested we do one super set with him. It's funny when guys get together the slightest insinuation that something can't be done or one of the guys dpsays he is going to do something and before you know it all the guys are doing it; macho pride I guess. Some guys did chest, shoulders, triceps, but I did back. The super set was basically a multi exercise repeated failure type set. On my back exercises I started with lat pull downs at 100lbs weight to failure, no rest straight into 80lb weight to failure, no rest straight into 60lb weight to failure, no rest straight into 40lb weight to failure, no rest straight into 20lb weight to failure. Each round we were changing hand positions from inside, to outside, wide, narrow, etc. no rest straight into hands under pull-ups using one foot band until failure, no rest straight into hands over pull-ups using one foot band until failure. When I was done my forearms were cramping and I could not open my hands. This feeling lasted at least 10minutes. One of our group(Bill) did two super sets which is just incredible to me. It's a 5-10minute non stop exercise set.

    I finished my workout off with one hour of yoga, which luckily was mainly stretching focused exercises today. This really helped me loosen up after all the lifting today.

    I will be very sore tomorrow.

    Updated October 18th, 2014 at 01:10 PM by StewartACarroll

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2014

    by , October 17th, 2014 at 12:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 75 build 1:20
    4 X 50 descend 1-4 1:00
    8 X 25 sprint :40 #8 on 1:00
    Two rounds, choice.

    4 X 200 IM 3:30

    10 X 100 free--pull or swim--
    2 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    4250Y
    Categories
    Swim Workouts
  17. Week 107 - Friday

    by , October 17th, 2014 at 08:39 AM (After a long rest)
    I got home around 7pm last night and had dinner with the family. Everyone was in form and dinner was nice. I had a good nights sleep and felt ok this morning; a little travel weary. I received a text this morning asking if I would get to the pool 30 mins early which I did. This mornings workout was hard.

    Warm up
    10x100 free descend 1-10 on 1:30.

    Main sets
    6x(2x50 with fins on :30, 2x25 underwater on :30)
    100 easy
    16x25 100 race pace(12) on :45
    100 easy
    6x100 IM on 2mins perfect stroke
    100 easy
    8x75 fly,free,fly on 1:10

    warm down
    200 easy

    i held 25s on the 50s with fins but struggled doing the entire 25underwater. The race pace 100s I did good going mainly 12, but with at least 2 on 11 high. I am focusing on send offs and making sure I don't even start to move until 1 second before the send off. The IM send off was too generous in my mind and I tended to stiffen up between reps. After my groin problems from a few weeks ago I have not done breast, but this morning I did real IMs with my version of real breast(I tend to look like a wounded frog in the throws of death). I had no adverse reaction. I unintentionally descended the set dropping from 1:12 to 1:07. The last set of fly,free, fly was hard but I was getting about 20 seconds rest. I also managed to do fly on all of these as opposed to one arm fly.

    Next at weekend I am swimming the 100 fly at a kids B/C meet. I am entered on NT. Should be fun and I am curious how fast I can do a 100scy fly. It's another race I don't think I ever did. I recall doing 100m as a kid but I am pretty sure I never did a race in college.

    ---------

    We received an email from our school commissioner telling us that 6 families in our county have been quarantined due to Ebola. They said they were letting us know info as CDC made it available, but they don't know which schools in the district the kids in these families attend. They told us that all quarentine cases are low likelihood of Ebola and none are showing symptoms. This stuff is very scary.

    Updated October 17th, 2014 at 08:45 AM by StewartACarroll

    Categories
    Swim Workouts
  18. 10|15|14 SCM and drylands

    by , October 16th, 2014 at 05:32 PM (Blog)
    Dry warmup

    SCM

    20 x 25 fr on 0:30 with fins
    • focus form on SDK to flutter transition, breakout and 4 strokes / remainder easy


    15 x 25 fr on 0:40 with fins
    • sprint form on SDK to flutter transition, breakout and 4 strokes / remainder easy


    Drylands

    20 box jumps @ 0:20 up on to a 37" surface
    Categories
    Uncategorized
  19. Thursday, Oct. 16

    by , October 16th, 2014 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 single arm fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 burst SDK + cruise @ 1:00
    150 EZ

    4 x 25 fly w/fins @ 100 pace
    -- felt pretty darn weird
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- 12 SDKs, went 16s
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- same as first set
    200 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    breast (27, slow)
    dolphin kick (24 flat)
    flutter kick (23 high)

    3 x (50 free w/fins @ 100 pace + 100 EZ) @ 4:00
    -- 24-25s
    -- didn't take many strokes, mostly kicking
    -- breakouts were atrocious

    100 EZ

    Total: 3400


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

    Did a very few strokes of fly and free today. Didn't seem to hurt much, but I will not be pushing it. Ew, my breakouts were awful due to two months of rust. Back to the gym tomorrow. It occurred to me that I haven't done any plyos in a loooong time and need to reverse that trend.
    Categories
    Swim Workouts
  20. Week 107 - Thursday

    by , October 16th, 2014 at 01:24 PM (After a long rest)
    I drove from Indianapolis to Cincinnati late yesterday afternoon. Despite it only being a couple of an hour drive it wore me out. It rained heavily and incessantly for two hours. I ended eating salmon at a Bob Evans restaurant(a first for me) and it was surprisingly good. I turned in early and had a solid nights sleep. My plan was to join the masters on the University of Cincinnati campus this morning but when I got there, their was no masters workout despite local places in usms.org showing otherwise. I paid the $10 fee and swum in the public lands which was very good. I did not feel that great but I had a good workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins

    main set
    16x50 at 200 race pace(26-27) on 1min

    warm down
    6x100 easy

    i held 26high-27low today which was decent based on how I felt on this set. I almost quit at 12 but stuck with it and got through the set. We are going to have to either reduce the interval or swim more 50s to really push this set. I think by year end we may do both. USRPT indicates 20seconds rest on 50s so that would be on a send off of 45-50 so I think dropping my interval will likely cause failure. I don't know how anyone comes close to 30x50 at 200 pace. I will continue to push our race pace sets and see where I am at the end of the year.
    Categories
    Swim Workouts
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