Finally a chance to get in the water again! It's felt like I haven't been that wet lately, and I really enjoyed getting in the pool tonight, even though the first part was rough.
200 Kick w/ board
400 Free Pull
10 x 100 SDK on back w/ short fins @ 1:30 - kept them all under 1:20s
100 Floaty EZ Kick w/ board
Main Set - from Tom's "Chaos Set":
500 (225 Free, 50 Fly, 225 Free) @ 7:00 (went 6:10)
400 (175 Free, 50 Fly, 175 Free) @ 5:40 (went 4:53)
300 (125 Free, 50 Fly, 125 Free) @ 4:15 (went 3:35)
200 (75 Free, 50 Fly, 75 Free) @ 2:50 (went 2:25)
100 (25 Free, 50 Fly, 25 Free) @ 1:25 (went 1:10)
100 EZ Kick w/ board
100 EZ Free
12 x 25 Fly Fast @ :40
6 x 50 Flutter Kick w/ board @ 1:00 cruised ~:55s
Finally got in a real workout, rather that just a "warmup swim" like I've usually been doing. I really enjoyed the main set today, and it was nice to have the Fly in the middle to break up the long freestyle swims. <--That's an odd statement, most people would be the other way around I think.
No swimming for me the rest of the week...more than likely. They have a kids USAS meet at the pool this weekend, so no lap swimming on Saturday/Sunday when I normally could make it. Plus, I'm in the middle of a upstairs bathroom remodel with my father, and in the process we'll be renovating our downstairs bathroom as well. We have to do new sewer piping and freshwater lines for the upstairs, getting things more directly in line with the downstairs bathroom waste water lines, plus fixing up some other issues that the previous homeowners left for us. Surprise!! Yeah, thanks for that!
I felt horrible at lunch but refueled and had a couple of cups of dark coffee to perk me up. When I went back to the pool for the afternoon session I felt much better.
600 swum 4x(100 back 50 back kick)
20x50 on 50 swum 25 free 25 back
10x100 kick on 1.40
12x100 pull first 6 swum 50 free 50 back on 1.25 and last 6 free on 1.20
5x(6x25 odds smooth evens AFAP) each round descend from 35 ending on 15s, 50 easy on 1min)
150 double arm back
I held 1.30s on the kick 100s and after the best average set this morning my legs were very sore. The pull was quite easy and I held 1.10s on the free,back and 1.02s on the free. The fast 25s were fun and I held 15s on the smooth and 12s on the fast ones. The lower yardage was a nice surprise. My coach also told me he wanted me to take tomorrow morning off and sleep in. I did not complain
Updated December 4th, 2013 at 11:07 PM by StewartACarroll
We hit it very hard in the weight room at lunch and I was beat by the end.
I did the 10,8,6 rep circuits at 80%,max,and fail. Today i increased one plate on all machines.
3x(bench press,leg press,seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hand outside, free weight tricep curls, bicep curls, tricep pull downs, pull ups)
15minutes straight on the Vasa trainer followed by 12 minutes(3reps) using 12.5 medicine ball, alternating over head, from chest, throw downs, and twists.
The swim was a recovery.
12x100 swim,drill,kick,swim on 1.30
4x(3x50 kick on 1min, 4x25 back on 30, 2x50 finger tip drill on 45)
300 with snorkel easy
I am heading home to get some food and then will head back for the next practice with the kids. Hopefully I will feel better tonight than I do right now.
Updated December 4th, 2013 at 05:59 PM by StewartACarroll
Last night I enjoyed swimming the evening JJC workout with TNYA. BJ and Matt were on deck, and I had 3 good lanemates for the following:
800 scy warmup, varied
16 x 25 @ 30ish, S/K/D/S IM order
2 x (75 kick with board + 25 fast kick on stomach w/o board + 25 swim) @ 2:15
2 x (50 kick with board + 25 fast kick on stomach w/o board + 25 swim) @ 1:55
2 x (25 kick with board + 25 fast kick on stomach w/o board + 25 swim) @ 1:35
8 x 25 fly drill (one-arm fly breathing forward and not rotating body)
6 x 25 fly drill (same)
4 x 150 pull w/o paddles @ 2:15, holding low stroke count [14s/25]
12 x 50 @ 1:00, done as 3 x (3 ez CH 1 sprint FL) [34/35]
I iced my shoulders for pretty long time last night and it seemed to do the trick because my shoulders felt good this morning. I woke up an hour before my alarm was set to go off and actually felt good physically and mentally. Today's workout was tough and I did great. I am glad my stiffness from yesterday morning has eased.
400 free with snorkel
6x50 catchup on 45
3x(2x100 free on 1.05, 100 back on 1.15, 100 drill on 1.35)
10x50 with paddles on 32.5
8x100 kick on 2min best average
8x100 IM on 1.30
I held 1mins on the fast 100s free and 1.10s on the back. The drill was active recovery. I felt good on the set of 50s with paddles and held 30s throughout. I got into a nice rhythm on these. The kick set was brutal but despite feeling very tired held, 1.22s through #5, #6 I went 1.23, #7 I went 1.21 and then #8 I went 1.20, so my best average was just under 1.22 which I am pretty sure is the best I have done by a long way. The IMs at the end I focused on DPS and held 1.12-1.13s.
Due to my car issue and a conflict my wife has I will be heading to the pool at noon for the lunch workout instead of 11.30. I am off to ice the shoulders again and get some food.
i just found this and thought I would share it.
It's a long way out but the European swimming championships is following the same line as worlds where they are doing the masters and senior championships back to back. I learnt this in an earlier post where i noticed non Pan Am attendees at the PanAm Masters Championship; with masters you don't have to be European to participate in the European championships so it's open to non Europeans. Also how often do you get to swim an Olympic venue. With family in London I may have to start asking for permission from my wife after worlds.
Updated December 4th, 2013 at 10:25 AM by StewartACarroll
Beginning a mini taper for the meet Saturday. Still did 3000 yards but just not as hard.
500 free w/zoomers
5x100@1:45 free w/strapless paddles & bouy descend 1-5 went 1:27, 1:25, 1:24, 1:22, 1:20
200 fly scull w/snorkle & zoomers
200 torque drill w/paddles
200 breast pull w/zoomers
500 breast kick w/br fins
400 free w/snorkle maintain 6 beat kick
Total 3000 yards
Woke up for a Masters double:
200 Fr/200 Bk/200 IM drill/4x50 b/c on :50
4 x 100 on 1:25 (Fr, except last 25 FAST IMO)
1 x 100 Fr FAST (went 1:06)
1 x 100 loosen
4 x [100 kick on 1:50, 50 on :60 (25 FAST IMO into 25 Fr easy)]
Build a 200 IM (5th 200 = IM = 2:44)
200 loosen and out
(Solo/Rec/3200 yds/55 min)
Finished this at 9am, and finished up hanging lights on the front porch.. All set save the extension cords , which magically go missing from the tote holding the Christmas decorations. Every year. I went to Chapel at 11am, then headed back to the pool for the last 35 of adult swim (since I had to miss Masters this evening):
500 Shark Swim
4 x 125 IM on 2:00 (last 50 same stroke, rotate first stroke IMO)
1 x Noah's Ark
4 x 75 on 1:10 (50 Fr into 25 IMO FAST)
100 loosen and out
(Solo/Rec/2100 yds 35 min)
This might remotely qualify for a Stewart Training Triple dip, although at a third the volume! Will start to tranistion to more speed sets as it looks like I will make the BU scm meet next weekend for Sunday. I'm planning to swim the 200 back and 100 im, and driving over and back for the day, swimming in the morning (and visiting some forumites), then heading out on the town with the family for the afternoon.
Oh, Jinho and Preston's team won their first basketball game tonight, as did Lina's girls team. All saw playing time and make a basket. And we ate at Red Robin to cap the night!
AM only SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
3x (FL, BR, FR by round)
8x50 @ :55 kick (FL on back, BR/FR w/ board)
4x25 @ :30 drill
4x75 @ 1:00 AE
5x (w/ fins)
2x50 @ :45 BK
100 @ 1:00 AE
I did not have long between the end of my lunch workout and my daughters practice but I used the time to grab some food and rehydrate before heading back to the pool. My car has been making some weird noises on the drivers side so I dropped it off at the garage last night. As a result we are down to one car. I ended up driving to the pool which meant my daughter had to wait around after her practice until I was done. I asked the coaches to keep an eye on her for me and all worked out great. She even took the opportunity to scream some instructions at me which made everyone laugh. Tonight's practice was the best I have felt yet. The warm up was a little rocky but After I got going I swam great. I plan on icing my left shoulder again since I have some discomfort as I write up this entry. It's always worse in the morning so I suspect I will feel stiff and sore if I don't ice well.
We did about 20 minutes of stretching before the workout which I am sure helped me.
600 swum as 4x(50 free, 50 fly drill, 50 fly kick)
4x(300 free with snorkel on 4mins, swum by 25 6kicks,3stroke, catchup with over kick, 6x50 back on 50, odds drill, evens descend 1-3)
20x25 alternating kick with snorkel, and 6 line kick on 40
20x25 alternating scull with kick, and 4 line kick on 40
5x(2x75 fast free on 1min, 6x50 free on 40, 2x50 drill on 50)
3 rounds of bungee battles - coach picks partners, each partner ties the end of a bungee cord to there waist and then each swimmer swims in the opposite direction and the winner is the one who gets to the lags first. I won 2 rounds and lost the last round.
I held 42s on the fast 75s and 30s on the 50s. My stroke felt good and overall I felt strong throughout this set.
Tuesday: Swim/SCY/Solo @ Pitt
100 caterpillar fly drill
2 x (4 x 25 shooters w/fins @ :40 + 50 EZ)
4 x 25 burst + cruise @ 1:00
4 x 30 burst SDK + cruise back from the blocks
5 x (25 AFAP + 75 EZ), a few from the blocks
1 x 50 fly w/fins, broken for :10 (20)
Started my taper. No easy speed yet. My times were fast, but my 50 fly felt kinda labored. I've decided what I'm going to swim at NE Champs. Sat will be 50 fly, 50 breast (instead of 100 back) and 50 free as a split request in the 100. I'm probably giving up an AA in the 100 back, but I don't want to swim that event close to 50 free. And I think I should bust out a 50 free on day 1 rather than waiting until after the 100 IM on day 2. Sunday I'll do 100 IM, 50 free (if I need to) and 100 fly. If I don't swim 50 free, I can swim 50 back at the end for fun.
Now that I have taper meets on the brain, I was looking ahead to SCY. I will definitely go to Colonies Zones, but it's a poor order of events for me for a taper meet. 4 of my best events are on Sunday with 100 IM and 50 back back to back. And 100 back and 50 fly are very close with the 50 fly after the 100 back on Saturday. I have to find another meet to rest for and get some times. Any ideas folks? I might consider heading to Auburn in February.
Updated December 3rd, 2013 at 05:28 PM by The Fortress
As I blogged after the swim this morning I felt pretty rough in the water and my left shoulder in particular had some stiffness. By the time I got to the pool for the lunch time session I felt much better, not brilliant but better and looser than earlier. The weights seemed to help so and despite doing a lot in the weight room I felt pretty decent in the pool.
We we did our typical weights routine with 3 circuits but did 10,6,4 reps instead of the normal 10,8,6 reps. We threw in a few additional exercises though.
3x(leg press, bench press, tricep curls, lat pull downs hands inside, lat pull downs hands outside, seated row hands inside, seated row hands outside, pull ups, free weight bicep curls)
i then did 15 minutes straight on the Vasa trainer followed by 12 minutes of various sit-up related exercises.
16x100 free with snorkel on 1.20
5x100 kick descend 1-5 on 2min
10x50 drill swim by 25 on 50
10x50 with bungee cord on 1min
400 swim with parachute, swum 10 strokes easy, 10 strokes fast
I swam the 16x100s as a nice long warmup and after about 5 held 1.07s. I felt good. The kick I went 1.30,1.27,1.25,1.23,1.21. The bungee cord work was hard and the parachute was even harder. I had the really short chute hich made kicking very hard. Home for some more food and then I am back in the pool from 4.30-7pm. This will be a long one!
Updated December 3rd, 2013 at 04:38 PM by StewartACarroll
I woke up achy this morning and had to use all my will power to make it through practice. No searing pains or anything like that just flat out tiredness this morning. Luckily it was a straight forward workout consisting of mainly aerobic sets.
4x(2x100 with snorkel on 1.15, 4x50 back on 45)
8x200 swim on 2.30
3x(4x25 fly on 30, 2x50 free on 35, 100 kick on 1.45)
200 double arm back easy
I held 2.10s on the 200s and focused on DPS. The fly,free,kick set I tried picking up my tempo and held 28-29s on the fast 50s free. I am icing my shoulders as a precaution today but won't take any ibuprofen since I don't feel like I really need it. Back to the pool at 11.30 for round two. Coach said he was going to work abs today; fun fun fun.
I got in 10 minutes late so I only had 65 minutes to swim.
The rest of this week will be easy with Friday having to float in the HOT pool because of a SCAD meet. Atleast it was a planned easy day since I will swim Saturday in SC. Events are 200 Fly, 100 Back, 50 Fly and 400 IM. I feel good about everything except the 50 Fly, not sure I have the speed for that one.
Oh well this is how I modified for another sprint workout. I find on these afap+ez combos I finish the afap and almost feel like I need to recover on the wall not swimming. I know I just need to work on it more and I will be able to recover better.
8x50@:15RI as 25 drill + 25 kick w/snorkle
8x25@:45 shooters w/zoomers
4x75@:30RI kick w/zoomers as 25 shooter/25 EZ/25 burst & cruise
200 kick w/zoomers
4x100@2:00 as 25 AFAP +75 EZ odd 25's free holding 17 even 25's fly holding 19 not particularly fast but as fast as I could go today
2x200@5:00 free as 50 AFAP held 35's + 150 EZ
200 EZ w/snorkle
Total 2700 yards
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
4x50 @ :50 N.S.
Pushed back the girls' practice to 6:30 this morning so I had enough time to hop in with the club team for the first part of warm-up. It really felt like more recovery from Saturday still!
300 swim every 3rd 25 scull w/ snorkel
12x25 @ :40 odd: under H2O kick, even: drill
6x50 @ :50 N.S.
2x (RD1: FL, RD2: BK)
4x12.5 @ 1:30 FAST w/ power tower
100 @ 2:00 FAST w/ fins (49.7, 53.0)
50 @ 2:00 FAST w/ fins (23.2, 24.4)
4x100 @ 1:10 lactic hold
4x12.5 @ 2:00 FR FAST w/ power tower
Practice got started late this evening so I did not get anywhere close to finishing the normal 4 rounds of our lactic hold set. I was happy with the sub 50 100 FL, and would have been under 23 on the 50 but I slipped on my turn. Surprised at how much speed I was able to generate given how sluggish I have felt since Saturday.
Busy weekend at work catching up after the holiday. Yesterday I went to the nursing home for service, then my sister-in-law's baby shower, then church. I guess the two cups of coffee at the shower were full caff, as I couldn't get to sleep until after 2:30 overnight. Skipped a swim before work.
Time crunched afternoon and evening today after work, and I was able to sneak in a quick swim before men's group:
300 fr with snorkel/200 bk/200 im drill
4 x 50 Quarters Strong on :50
50 kick/100 ap/200 pull with buou
(Solo/Rec/1600 yds/25 min)
Will try to double tomorrow but will have to miss masters as I head to Latham for the kids basketball games. Maybe Red Robins on the way home?
All I seemed to do today was eat, rest and swim. A perfect day really! In all seriousness I had a lot of fun. Swimming with the kids in particular is awesome. They have so much energy and are always joking and laughing, oh and swimming pretty darn quick too.
3x100 free on 1.25 descend 1-3
4x50 kick on 50
3x100 free on 1.20 descend 1-3
4x50 kick on 45
3x(3x50 free on 45 descend 1-3, 4x25 kick on 25)
4x( all pull
4x75 on 1min,#1 breath every 3, #2 12 breaths, #3 9 breaths, #4 6 breaths
5x50 back on 45 no slower than 35
6x25 on 30, #1&4 fly, #2&5 breast, #3&6 half fly, half breast
1000 kick for time
The seniors did dry land for an hour before the swim and I joined them for the swim only. The warmup was easy and I felt pretty good considering. The first main set I led my lane and kept up with the fastest kid a couple lanes over. The 1000 kick for time is something they do as a test set and it was really tough, but I ended up going 15.04 which is 1.30.x average which I was really pleased with. The quickest kid in our group went 13mins and most of the fast kids went 14.30s so all things considered my kick after a long day was pretty good. This gets me to about 13k plus weights for the day. I suspect this is going to to be about the average each day. I like the lower yardage per workout spread out over the three sessions.
This morning I had a good workout at Riverbank. I started out very tight and tired (my age group swim coach claims that when he first met me my southern accent was such that he couldnít distinguish between my pronunciation of those two words). It took about 2000 to start to feel loose and good, but eventually I did, and by the end I was enjoying swimming enough I would have stayed longer if they didnít throw us out at 8:30. I shared a lane with Rondi and John but did my own thing as they did a long freestyle set that was (1) too fast (2) too long and (3) too freestyle for me today. Hereís how my workout went:
1000 lcm warmup (400s, 200k, 200p, 200 IM d/s by 25)
12 x 150:
First four = FR/ST/FR, IM order @ 2:45
Middles four = ST/FR/ST, IM order @ 3:00
Last four = all stroke IM order @ 3:00
(rest/stretching as desired between each set of four)
200 IM for time [3:23]
4 x 200: odds = FR pull w/paddles, 2 = swim FR/BK by 50, 4 = IM kick
6 x 100 FR/BK halfsies @ 2:00, desc 1-3 and 4-6 [1:48, 1:43, 1:35, 1:55, 1:45, 1:31]
200 warmdown + play
That was it! I left feeling much better than when I started.
I didnít blog much Thanksgiving week, but I did swim. Here are the highlights:
Thursday: easy swim at the Y; could hear the Thanksgiving parade going down Central Park West from the locker room
Friday: blissy rest day
Saturday: attempted a lcm set of 10 x (200 @ 3:05, 150 @ 3:05) but gave up after just 6 rounds when the crowded lane plus the fatigue made going on tight intervals too frustrating. This was more tiring than it seems like it should be--I might revisit it when I'm in Florida.
Sunday: swam a mile at Brighton Beach (water and air temp both 45). Swimming hard in the cold plus shivering afterwards maybe accounts for the sore muscles this morning.
I headed back to the pool just before lunch for weights and swim #2 for the day. The weights were tough and I felt very stiff during the swim. Luckily the swim was mainly a loose warmup and a bunch of rounds on the power lift machine which was fun. Despite going hard it's not as tough as a set of 200s and I recover very quickly which means I can go pretty hard for quite a while.
Weights I did my usual 3 rounds of 10,8,6 reps and did the following exercises
3x(bench press, leg press, lat pull down, seated row, free weight arm extensions, pull ups)
i then did 20 mins straight on the vasa trainer and then did 12 minutes of medicine ball work; 3x(both arms above head, chest, throw down, one arm) I used 12lb medicine balls on all except the one arm where I used an 8lb on each arm. These were 1 minute per exercise.
The swim was:
6x(200 free with snorkel on 2.30, 100 kick on 1.45)
8x100 drill swim by 25 on 1.20
10x50s with 50lbs in power lift with 30 seconds rest
6x50s with 75lbs in power lift with 30 seconds rest
Updated December 2nd, 2013 at 05:16 PM by StewartACarroll
I had a very easy day yesterday. Initially i hung out in the garden raking leaves with my daughter, she is at a great age and still wants to hang out with Dad. Later in the day I helped my son with his homework. It still amazes me how he leaves everything to the last minute; a week off from school and we are starting homework at 5pm the night before he goes back to school. His homework was to apply for a scholarship; he is in middle school so it's definately starting early, but I think a great idea. My kids are both like me, my daughter is the swimmer and my son is the nerd. My son loves math and science and ended up finding a competition sponsored by Raytheon and had a few ideas for how math affects his life:
He initially wanted to show how math is used in being a couch potato, he even drew pictures and formulas, but ended up outlining how math is used in video games.
I had a good nights sleep but woke with a stiff neck again. Going back to my FLOG in April when I did my pre Nationals training camp I had the same problem and suspect its from Fridays kicking with the kick board. I have the heating pad on it as I write and will heat and ice until it feels better. We did more kick today but I tried focusing on not lifting my head too high. I tried using my snorkel but my feet and butt are too high and I don't get any power in my kick.
400 free with snorkel
6x50 catchup on 45
4x500 pull with paddles descend on 6.30
10x100 kick swum on 2mins, swum 4 holding 1.30, 3 holding 1.25,2 holding 1.20,1 AFAP.
10x50 free on 1 min, swum 4 holding 40, 3 holding 35, 2 holding 30, 1 holding 25
200 easy breathing every 5
We don't normally swim the 500s with much rest so the descend is usually pretty minimal. My coach wanted a big descend and I went 5.30,5.20,5.10,5.00. I did not feel great at the beginning but got into a nice rhythm and by the end was feeling pretty strong. My pull continues to improve which is great sign. The kick was tough getting going and on the 1.30s I felt quite tired. I held 1.28s on these, then as I dropped I felt better, going 1.22s on the 1.25, 1.19s on the 1.20 and 1.20 on the last one. I was beat after #9 and the last 50 i felt like i was swimming in molasses. My kick has improved but it still sucks and if I can improve this one area I think I will have a great year in 2014. The 50s I comfortably held 30s and on the last three went 28,27,24.
I am heading back to the pool for a second workout at 11.30 and will do weights and the vasa bench for an hour then do a meet warmup followed by a quality set and a warm down. I will then be back at the pool for my third workout at 4.30pm to train with the senior racer group for a two hour workout. I like the idea of the lower yardage morning workout and a quality set workout at lunch time. The curve ball will be the evening workout, because the kids do some hellacious workouts. I am always up for a challenge but need to listen to my body throughout the week so I don't overdo it and get an injury. I am excited about the week ahead!
Updated December 2nd, 2013 at 10:26 AM by StewartACarroll
This is another one from Leslie with a little modification at the end because I need a better warm down. I have to admit that the 100's kicked my butt and I had a hard time recovering during the 200 EZ's.
500 free kick w/zoomers
8x25@:45 burst & cruise
50 AFAP went 34
next set with zoomers
100@2:00 as 25 AFAP + 75 EZwas at 15
100@2:00 as 35 AFAP + 65 EZ
100@3:00 as 50 AFAP + 50 EZ was at 32
300@6:00 as 100 at 90% + 200 EZ was at 1:10
300@6:00 as 100 AFAP + 200 EZ was at 1:06
100@2:00 as 25 AFAP + 75 EZ was at 15
100@2:00 as 35 AFAP + 65 EZ
100@3:00 as 50 AFAP + 50 EZ was at 32
300 free EZ w/snorkle
200 free kick w/zoomers
Total 3000 yards