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  1. 10-9-14

    400 (25 swim/25 10 kick switch)
    4 x 100 free (25 rt/ 25 left/ 25 catch up/ 25 swim)
    4 x 100 pull

    4 x 200 @ 3:00
    2 x 50 cruise @ 60
    3 x 200 @ 3:00
    4 x 50 build @ 60
    2 x 200 @ 3:00
    6 x 50 sprint @ 60
    200 pull @ 3:00

    200 float

    4000
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  2. Week 106 - Wednesday

    by , October 8th, 2014 at 09:41 PM (After a long rest)
    Yesterday's new weights really hit home last night and to say I was sore is an understatement. I woke this morning and my legs were mush. Despite feeling less than chipper this morning I headed to the pool excited about trying some race pace work today.

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

    Main sets
    4x200 on 3mins, odds free with snorkel and evens IM
    16x50s at 200 race pace on 1min(goal time 26)
    100 easy
    12x50 perfect free on 1min
    6x75 kick with fins on 1:15 swum easy, under,water, fast

    Warm down
    100 easy

    The 200s were intended to get my heart rate up and I went 2:10 on the frees and 2:20 on the IMs. My heart rate was up! I held 26s on all of the 50s. We will be dropping the time to :50 ala usrpt and continuing to failure. Despite this not being a usrpt set it was a tough set and it was good swimming at race pace. After the first few I hit a good rhythm and did not feel like I was at my failure point. I think the same set at :50 will be very difficult. The rest of the workout was basically a long warm down. As I write this I am very sore both from weights and this mornings swim. I am not looking forward to lifting in the morning.
    Categories
    Swim Workouts
  3. Wednesday, October 8, 2014

    by , October 8th, 2014 at 10:01 AM (Trying to Train Smarter, Not Just Harder)
    Finding it difficult to stop at 3500 today - it seemed like I got done a lot sooner than usual, and the highschool kids were getting out at the same time, so I knew the showers would be unavailable for 10 minutes or so . . . luckily I was able to shoot the breeze with some people on the deck & killed 10 minutes that way, instead of swimming.

    Doing the "Drop Taper" stuff this week. Only 2700 yesterday w/core work at the gym first. Today stopped at 3500.

    600 back/breast & free
    600 pull
    300 kick/swim by 50
    300 breast/free by 50
    12 x 100; 4 @ 1:30, 4 @ 1:25, 4 @ 1:20 pull
    200 easy
    8 x 25 @ :30, build, 2 x 4-cycle speedplay, sprint
    100 easy
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  4. No lap lane today

    by , October 8th, 2014 at 08:28 AM (Mixing it up this year)
    There are some groups that just think they can come in and take over. One kids team in particular comes in only on Wednesdays. Why not Tuesday or Thursday when it is not busy. Thankfully Walt lets me swim in one of his lanes then he can put a new person next to me if he needs to.

    Tried to keep it easy today.

    600 free
    500 free kick w/zoomers
    400 free w/snorkle maintain 6 beat kick
    300 free
    200 free drill
    100 free kick
    4x50 from block 15m breakouts
    500 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  5. 200IMs

    by , October 7th, 2014 at 10:38 PM (Chowmi's Blog)
    Monday recap: I kicked it all!
    It was a build a bunch of stuff up to 4 x 200's, so I just kicked it as fast I could on the swim interval with Speedo optimus fins (medium length).

    Today:
    The main set was
    8 x 25 kick/drill/swim/easy :30 fly and back sets; :35 for breast
    200IM 4:00

    repeat 3 times, all 8 x 25's of one stroke for each round; no free set.

    IMs:
    2:59 2:53 2:46

    I was pretty happy with this set. I had enough in the tank that the 2:46 wasn't too bad. It was hard, but I felt well in control. I was 1:20 at the 100 so that means I was 1:26 on the way back, and that seems a good split. I feel quite confident that I can be at the 2:40 barrier in a meet!

    Still can't decide what to swim at the Ron John. 100 fly and 100 IM for sure. They are the first events I would consider each day. The rest I may pick based on how well I can recover to max the events instead of which ones I am actually better at.
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  6. Workout 10/07/14: evening

    by , October 7th, 2014 at 10:26 PM (Maple Syrup with a Side of Chlorine)
    Good end to my vacation last week, complete with a quick two mile jog on Sunday after church. Busy couple of days to start the week: after work Monday I went to help at the community forum to address opiate addiction as part of my duties with the Rx Abuse Task Force, this morning I was up early for a presentation on adult immunizations at the local Rotary meeting, then a Rx Task Force meeting to debrief from last night (it was very well done), then Chapel and a drop in session with the worship band at the college. Right back to the grind!

    Masters tonight:

    200 swim/200 kick/200 pull (plus 200 IM drill)

    Drop-down set:
    200 swim on 4:00 (did 300)
    150 pull on 4:00 (did 250)
    100 kick on 3:00
    150 swim on 4:00 (did 300)
    100 pull on 2:15 (did 150)
    50 kick on 3:00 (did 100)

    8 x 50 on 1:15 (even split 1->4, desc 5->8) I did BK
    12 x 25 on :45 (every third FAST)
    200 loosen and out
    (Masters/Rec/2900 yds/65 min)
    ------------------------------------
    A great swim tonight again with a full pool, as Carol, Melissa, Rachel, Meg and Kevin2 made it to the pool. The team did great with 50's pace work, so we had some extra rest on the descend efforts. A beautiful moon tonight, might try to get up early to see the "blood moon" lunar eclipse, or I might just try to get some
    Categories
    Swim Workouts
  7. 10|6|14 SCM

    15 minues lower back stretching/yoga type activities

    SCM
    1000 flutter kick with fins, board, and snorkel
    4 x 50 flutter kick with board and snorkel on 0:90
    4 x 50 kick on back with fins
    4 x 50 kick on side, one arm back, breathing while keeping face tight against outstretched arm's shoulder, with fins
    4 x 50 kick, both hands at thighs, rotate alternatively each way to breathe, with fins
    50 free going feet first (backwards) with snorkel
    • attempted (only) a backwards flip turn
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  8. Sun-Tues, October 5-7

    by , October 7th, 2014 at 06:05 PM (The FAF AFAP Digest)
    Sunday: Drylands

    Did about 50 minutes at the gym with my sister.

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


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooter w/fins
    100 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    150 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    3 x (10 x 25 @ 100 pace w/fins + 150 EZ)
    R3 = breast (14s)
    R2 = dolphin kick w/board (12 flats)
    R1 = backstroke kick (started off with a couple 15s and I realized I was doing 15 SDKs, which is 50 pace, not 100 pace. Switched to 12 SDKs and went 16s)

    Total: 2950


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


    Tuesday: Swm/SCY/Solo @ Pitt

    Warm up:


    same as Monday

    Main sets:

    8 x 25 SDK on back @ 100 pace to 15 m then cruise @ :45
    100 EZ

    8 x 25 SDK on belly @ 100 pace to 15 m then cruise @ :45
    100 EZ

    1 x 50 dolphin kick @ 100 pace + 100 EZ
    -- Realized that I didn't have 100 pace in me, so shifted to recovery mode. Got very little sleep last night as I had to get up early to take my sister to the airport. Poor sleep = poor workout for me.

    6 x 200 cruise back kick w/fins @ 3:00
    150 EZ

    Total: 3000


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

    I had an extremely nice but very busy visit with my sister. Did a little less than usual to have more time with her.

    My shoulder is definitely a little worse than it was a week ago. So something, probably the backstroke starts I did and not enough rehab, impeded my forward progress in the healing department. Sigh. I think, unfortunately, that I will not be able to compete in the Sprint Classic at the end of October. I'm pretty disappointed as I've swum in that meet every year since I began masters. And it's always a fun meet with the Battle of the Drop dead Sprinters. Ah well, I guess there are always more masters meets. I'll have to aim for something in December.
  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/08/2014

    by , October 7th, 2014 at 01:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    4 X 50 1:00
    1 X 300 4:30
    4 X 50 kick 1:15
    Two rounds.

    1 X 400 kick + 100 swim

    10 X 200 odd: free on 3:00 even: IM on 3:30

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  10. Week 106 - Tuesday

    by , October 7th, 2014 at 09:34 AM (After a long rest)
    Today we started the new Tuesday and Thursday routine of lifting for an hour in the morning followed by 30 mins of swimming. The new lift program is different to before and I found it very hard this morning.

    10 mins of vasa swim trainer done as 2 mins hard, 30 seconds easy x 4, no rest between transitions
    10 mins of abs done as 2x(45 seconds, 15 seconds off, flutter kick, crunches, planks, 1 arm 1 leg planks, flutter kick) no rest between rounds
    3x(bench, leg press, bicep curls, dips, lunges, pull ups) with 12 reps per exercise.

    Swim
    400 free with snorkel
    6x50 drill on :45
    6x50 kick on :55
    6x100 with snorkel and cardio cap on 1:30 holding 1:05
    400 easy

    i was like mush when I got in for the swim but started to feel better as the swim went along. I felt ok at the end.
    Categories
    Swim Workouts
  11. Shoulder trouble...

    by , October 7th, 2014 at 09:21 AM (Mixing it up this year)
    Still having issues with my shoulder. Going to baby it till the weekend. If it hurts at the meet I can just scratch my events and go play at Universal or Disney.

    500 free
    500 free kick w/zoomers
    5x200 fly drills w/zoomers and snorkle
    4x50 from block
    200 free kick w/zoomers
    100 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  12. Week 106 - Monday

    by , October 6th, 2014 at 11:02 PM (After a long rest)
    I had a good nights sleep last night and was a little tired and sore from yesterday. Luckily today was a recovery workout consisting of moderate yardage but low intensity.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    8x100 free on 1:20 with snorkel and cardio cap
    3x500 pull on 6mins
    100 easy
    12x50 drill build by 25 on 1min
    12x75 kick on 1:30 descend 1-3

    Warm down
    100 easy

    i swam smooth on the 8x100s and comfortably held 1:05s. The 500s I again felt pretty smooth and held 5:25s. The 50s drill build I focused on hand entry and my turns, streamline and breakout. The kick I went 1:05,1min, :55-:57 as my descend. I was doing great until the last round where I dropped from :55 to :57. I am looking forward to weights and a shorter swim tomorrow.
    Categories
    Swim Workouts
  13. Mon 10/6/14

    Had a late meeting and missed half of practice. Found a lane and joined the group for the following.

    8 x 25 fly @ 30
    12 x 75 r/15
    --free build
    --fly kick on back
    --fly/back/breast
    --repeat
    8 x 25 back @ 30
    4 x 100 free @ 1:40
    --2,3,4,5 SDK walls
    200 w/d

    1900

    I was able to hit the weights before work. Done as super sets on whatever was close or available. 3 sets of 10 - 14 reps each
    Chest- incline press , decline dumb
    Legs- leg press , standing calf raise
    Tri- rope extension , another cable attachment
    Sho- dumb curl press , dumb side/front raise
    Back- back lat pull down , cable pull
    Bi's- dumb curls , seated preacher
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout 10/07/2014

    by , October 6th, 2014 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 150 2:30 2:15
    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 4:30
    8 X 50 kick 1:05

    1 X 100 moderate 2:00
    4 x 50 descend 1:00
    6 x 25 sprint :40 #6 on 1:20
    Two rounds, choice

    3 X (3 X 150 2:30 #3 on 3:30
    Swim #1: 50 fast/100 moderate
    Swim #2: 100 fast/50 moderate
    Swim #3: fast

    WARM DOWN: 4 X 50 easy

    4650Y
    Categories
    Swim Workouts
  15. Monday, Oct 6, 2014

    by , October 6th, 2014 at 10:36 AM (Trying to Train Smarter, Not Just Harder)
    Getting ready for the Rowdy Gaines meet this weekend - I think I shall do a "drop taper," meaning that I will do normal today, and drop about 3-500yards/day until the meet.
    So grateful to say that I felt much less achy in the water today than I did last Thursday & Friday. My biorhythms must have been off, lol!
    600 back/free
    300 kick
    300 pull
    4 x 150; 50 kick, 50 stroke, 50 free
    4 x 150 IM twitch
    200 easy
    10 x 50 pull @ :45
    200 easy
    4 x 50 kick
    200 pull
    100 breast
    4 x 50 kick
    200 pull w/fins
    100 breast
    100 easy
    Total ~4400SCY

    **Events for the meet: 100, 200, 400m free; 100, 200 breast, 100 IM & hopefully various relays
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  16. YUCK I hate getting older

    by , October 6th, 2014 at 08:37 AM (Mixing it up this year)
    I was hoping to avoid a few things that have started happening. Hot flashes YUCK, stay away. Thought I was getting sick then realized what it was and oh well....

    As for my shoulder issues I think I worked them out well so far but I will have to be diligent this week with the Rowdy Gaines Classic and a trip to Universal and Disney.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy went 1:26, 1:26, 1:25, 1:25, 1:25, 1:21, 1:21, 1:20, 1:20, 1:21 1-5 was alternate breathing 6-10 were breathing on the right only
    500 free kick w/zoomers every 3rd lap FAST
    5x100@1:45 free w/snorkle maintain 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts
  17. 10|3|14 SCM & 10|5|14 SCM

    10|3|14
    1000 flutter kick with board and fins

    20 x 25 flutter kick on 0:50



    10|5|14
    30 x 25 free with fins on 0:40
    • 15m burst / 10 easy
    Categories
    Uncategorized
  18. USAS North Texas Division 2 Level 3 Meet

    by , October 5th, 2014 at 06:47 PM (After a long rest)
    First it's weird now how these meets are named. They used to be so and so meet but now they have this division level business. Anyhow today I had a USAS meet at my home pool in Rockwall. My daughter swam both days in the afternoon and I decided to just do the one session this morning where I signed up for the 200 back and the 500 free. I did not realize how fast the meet would run and it seemed like I had no rest after the 200 back before the 500 free. In reality I probably had an hour, but it did not feel like it. Despite being very stiff and sore from yesterday I had a great meet and I was very pleased with how I swam.

    200 back - 2:02.39 splits 28.73, 31.17, 31.61, 30.88.
    500 free - 5:01.26 splits 27.0, 30.4, 30.7, 30.5, 30.6, 30.4, 30.4, 30.3, 30.5, 30.1

    The 200 back was 4 seconds faster than I swam last season and to the best of my knowledge is a life time best(I never swam this in college). I have yet to swim this event rested and shaved.

    I had optimistically hoped to go under 5mins on the 500 but alas I was just off. What was most exciting about both swims was the consistancy in my splits. This is a great time for this early in the season and I will take a lot of confidence from this swim going forward.

    My my daughter had an awesome day too, with big drops in her 200 back(8 seconds) and her 500 free(42 seconds). She dropped time on every event today which was exciting to see.

    Updated October 5th, 2014 at 07:06 PM by StewartACarroll

    Categories
    USA-S Swim Meets / Events
  19. Sat 10/4/14

    400 swim
    4 x 100 IM drill
    4 x 50 kick @ 60 descend

    4 rounds of
    4 x 100 @ 1:30 (just hold 500 pace)
    4 x 50 @ 60
    -25 sprint kick/25 swim
    rest 60 between rounds

    8 x 25 @ 30
    -breath 3,2,1,0 per 25

    100 floating around and practicing bubble rings

    3700
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  20. Workout 10/04/14: morning

    by , October 4th, 2014 at 04:25 PM (Maple Syrup with a Side of Chlorine)
    Well, I found some gumption during the middle part of my staycation and worked for two days at the college library, helping out a mission team from Dothan, AL, rip heating ductwork out of the attic. Although it was messy and I picked up some good cuts, it was a good time. Yesterday I headed out on a long planned motorcycle ride to the town named after my own in the next state over, and the weather was beautiful. I was musing that this time of year, you don't worry much about cars on the side of the road being in trouble, but you look to see where the occupants might be taking some pictures! Here are a couple from yesterday ...





    Great turnout at Masters this morning:

    200 swim/200 kick/200 pull
    8 x 50 on 1:15 (videotaping each swimmer, I did one)
    6 x 75 on 1:45 (did 100's)
    4 x 50 kick
    12 x 25 on :45 (odd = choice, evens = Fast
    200 pull (I did 300)
    4 x 50 active recovery and out
    (Masters/Rec/2250 yds/75 min)
    --------------------------------------
    We had a full house with eight swimmers, including Greg, Brent, Melissa, Meg, Rachel, Rebekah, and Kevin. I plan to upload the video to youtube and send out some thoughts to each person individually.

    I went to men's breakfast with my son before practice, and was able to take this picture on the way home:

    Categories
    Swim Workouts