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  1. Hot chocolate and 300s

    It started snowing hard here in the city, and it’s supposed to last all day, maybe all weekend. I left the beach snow swim to others this morning in favor of staying in the warm apartment, but I did drag myself away from the hot cocoa long enough to walk over to mid-day TNYA practice at John Jay. BJ was on deck, I led the middle lane of 5 fun swimmers, and here’s what we did:

    1000 warmup: 200s, 4 x 50 d/s, 200k, 4 x 50 d/s, 200s

    3x thru
    (100 kick with board + 25 sprint kick w/o board + 25 swim easy) @ 3:20
    (50 kick with board + 25 sprint kick w/o board + 25 swim easy) @ 2:20

    4 x 200 pull with breathing pattern [I just did bilateral breathing]

    Freestyle set—6 x broken 300s
    3 x 100 @ 1:30
    100 easy @ 2:15
    150 fast @ 2:00 [1:50]
    50 easy @ 1:30
    4 x 75 @ 1:10
    100 easy @ 2:15
    150 fast @ 2:00 [1:48]
    50 easy @ 1:30
    6 x 50 @ :45
    100 easy @ 2:15
    150 fast @ 2:00 [1:48]
    50 easy @ 1:30

    50 warmdown
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  2. Friday 12/13/13

    Friday 12/13

    AM and PM SCY

    400 swim
    300 pull w/ buoy + snorkel
    200 kick w/ board
    100 I.M. drill

    2x (FL/BR by round)
    2x12.5 @ 1:30 w/ power tower (moderate weight)
    100 @ 2:00 dive FAST w/ fins (49.9, 58.9)
    50 @ 2:00 dive FAST w/ fins (22.9, 25.8)
    100 @ 3:30 EZ

    2x
    8x25 @ :30 w/ grab paddles breathe 4-6 by 50
    4x75 @ 1:30 D1-4 to FAST
    RD1- 50.0, 46.2, 43.1, 39.3
    RD2 - 50.1, 45.9, 42.8, 38.9

    4x75 @ 1:20 FL/BK/BR drill
    4x25 @ :45 FAST FR kick w/ board
    300 kick w/ board + fins 100 FR/100 FL/100 FR

    Total: 3250

    PM swim:

    2x
    400 swim every 4th 25 scull
    8x50 @ :40 swim w/ grab paddles + snorkel
    4x100 @ 1:45 kick w/ fins last 25 under H2O

    10x25 @ 1:30 FAST swim w/ fins

    350 EZ

    Total: 3000
    Categories
    Swim Workouts
  3. 100s test set

    This morning I swam at Riverbank with Rondi and Hannah. We tested out different goggles, and I did the following:

    800 lcm warmup (400s, 200k, 200p)

    1 x 100 @ 1:35
    1 x 50 @ 1:00
    2 x 100 @ 1:35
    1 x 50 @ 1:00
    3 x 100 @ 1:35
    1 x 50 @ 1:00
    4 x 100 @ 1:35
    1 x 50 @ 1:00
    5 x 100 @ 1:35
    100 easy
    [My goal was to keep the 100s at 1:30 or under, and I did that on most but not all of them.]

    I was pleased with that set, but it really took the stuffing out of me—afterwards I just did the following extended warmdown.

    300 pull
    100 kick
    200 swim
    100 kick
    100 swim
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  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/16/13

    by , December 13th, 2013 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    1 X 150 2:45 2:30
    3 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    4 X 25 stroke-fast- :45 #4 on 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast

    4 x 250 pull 4:00
    1&2: 150 strong/100 fast
    3&4: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  5. Week 63 - Friday

    by , December 13th, 2013 at 09:50 AM (After a long rest)
    I woke up this morning feeling a little congested but after getting up and moving I felt fine. I had one of those workouts today that was incredible. I had a number of firsts today and I felt awesome by the end.


    Warm up
    400 free with snorkel
    6x50 catchup on 45


    Main sets
    4x300 on 3.30 pull, descend 1-4
    200 easy
    10x100 free with fins on 1min
    200 easy
    16x50 kick on 50
    5x100 from blocks on 2mins best average


    Warm down
    200 easy

    Total 4800scy


    On the descending 300s I went 3.12,3.06,3.01,2.56. To the best of my knowledge this is the first 300 pull I have done under 3mins. I don't know what I was expecting for the main set today but was caught off guard when the coach said we were doing the 10x100 on 1min set. I have struggled with this set but today felt different. I went very easy on the first 3 and in fact almost missed the send off on #3, but then started using my legs and made the 10, holding mainly 58s. The last 4 were tough but I worked the walls and kept a consistent DPS and at the end was stoked. This is definitely the first time I have made this set. The 50s kick I held 40-42s and felt strong. Once again I was not expecting the 5x100 best average at the end. I took the first one pretty easy and came in on 54. I went 53 on #2 and then held 54s on the remaining 3. I was gasping at the end but still
    felt really good. What was exciting about this last set was that it was done after two other pretty high intensity sets. I have one more week of high yardage and weights and then we drop weights and start my 3 week taper culminating in the USAS meet, the Greater Southwest Classic on 17th Jan.


    My parents arrive from England for Christmas and New Year and they are sticking around until early February so both my kids and parents will get to see me swim fast. I have a month until my taper meet but I am getting very excited. I just need to stay healthy and confident. It will be a fun month!
    Categories
    Swim Workouts
  6. Keep showing up late, guess I just like to sleep

    by , December 13th, 2013 at 09:23 AM (Mixing it up this year)
    Another late one but not by that much. I just didn't want to move this morning.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk went 1:30, 1:32, 1:32, 1:34, 1:35
    5x100@1:45 back kick odds streamline kick evens fashion model kick w/zoomers
    5x100@1:45 back w/paddles went 1:37, 1:36, 1:35, 1:34, 1:34

    500 w/snorkle as 100 swim/100 catch up drill/100 kick/100 catch up drill at hips/100 swim
    200 breast kick w/br fins

    Total 3200 yards
    Categories
    Swim Workouts
  7. Week 63 - Thursday PM

    by , December 12th, 2013 at 11:43 PM (After a long rest)
    I got to the pool reasonably early this evening and did a longer weights workout Than usual followed by a couple thousand yard swim to loosen up. I felt quite good this evening.

    I did my usual 3 circuits at 80%,max, fail by circui, with 10,8,6 reps per circuit.

    3x(bench press, inclined bench, military press, lat pull down hands inside, lag pull down hands outside, leg curls, leg extension, seated row hands inside, seated row hands outside)

    I then did 40x50 on 45 swim, holding 32-33s.
    Categories
    Swim Workouts
  8. 12|12|2013 SCM

    by , December 12th, 2013 at 10:54 PM (Blog)
    1000 warmup WFSP

    1000 of various drills and some stroke

    12 x 12.5M on 1:00 DFS free
    • track style start all the way!
    • [entry, streamline, DK/FK/breakout + 2 strokes]
    • easy sprint on stroke portions



    Planning on attending our SCY meet in Feb. It is my favorite, it is also the location of my first swimming competition.
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  9. Thursday 12/12/13

    Thursday 12/12

    "NO MEANS NO" (NO breaststroke and NO fast swimming)

    AM and PM SCY

    AM swim:

    500 (50 sw/25 kick/25 swim/25 scull)

    6x200 @ 3:15
    - done as 100 pull w/ buoy only/rest :10/50 SMOOTH FR/rest :10/50 AE FR kick w/ board

    6x100 @ 1:30 3-2-3-1 breaths per 25

    200 EZ

    Total: 2500

    PM swim:

    2x
    300 swim w/ snorkel
    5x100 @ 1:40 75 kick/25 under H2O kick w/ fins
    300 pull w/ buoy only breathe 3-5-7 by 50

    Total: 2200

    I made the most of my "recovery day". I doubled to keep myself on a schedule of swimming AM and PM like I will be next week at the Pro-Am for prelims and finals.
    Categories
    Swim Workouts
  10. Thursday, Dec. 12

    by , December 12th, 2013 at 06:05 PM (The FAF AFAP Digest)
    900 EZ at Sewickley + some hot tubbing and a massage

    Feeling a bit twitchy now, which is a good sign. But my legs aren't as rested as I'd like.

    There's supposed to be a storm in Boston on Saturday. Ugh. One year SwimStud and I almost killed ourselves driving around in a storm and tons of people scratched. I don't have as much rest as I'd like Sat anyway since my first event isn't until 12:25. On the other hand, it's good for me to compete in the afternoon when I usually train.

    Hoping for safe travels!
    Categories
    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/13/13

    by , December 12th, 2013 at 02:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    4 X 100 1:45 1:40
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 600--50 kick/50 swim--

    8 X 125 IM 2:30
    Cycle 50 of each in IM order

    7 X 200 pull
    1/2 on 3:20
    3/4 on 3:00
    5/6 on 2:50
    Break (2 minutes approx)
    #7 best effort

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  12. Week 63 - Thursday AM

    by , December 12th, 2013 at 01:56 PM (After a long rest)
    I woke up last night very early in the morning and had trouble going back to sleep so ended up reading until it was time to go to practice. I did not feel any ill affect in the pool but suspect I will be tired tonight. Todays workout was tough with some good fast pace work.

    Warm up
    16x100 on 1.15 free with snorkel

    Main set
    3x(3x200 on 2.15 free, 4x25 kick on 25)
    3x450 free with snorkel on 5.15

    Total 5050scy

    The warmup send offs were faster than I usually start out at and I did not push any of these and probably got quite close to missing several send offs. I was nice and warmed up after this set though. I really worked the 200's in the main set and they were tough. Not intentionally but I descended the 300's starting out at 2.05 and ending at 2.03s, which I was very happy with. The kick were intended to be fast but I was tired and these pretty much became active recovery. The 450's were supposed to be on 5mins but I could not make the send off and slipped to 5.15s. I was pleased with this workout.

    I am heading back to the pool tonight for weights followed by a loosen up swim.

    Updated December 12th, 2013 at 11:37 PM by StewartACarroll

    Categories
    Swim Workouts
  13. Workout 12/12/13: morning

    by , December 12th, 2013 at 10:27 AM (Maple Syrup with a Side of Chlorine)
    1400yds nice and easy today.

    Funny, I looked up the link to that Stewart posted to his drag suit, and now the Google ads at the top of the page wants me buy the Finis Ultimate Drag Suit, from Metro no less. Cool or creepy?
    Categories
    Swim Workouts
  14. Sprint Day but a short one

    by , December 12th, 2013 at 09:14 AM (Mixing it up this year)
    Short workout today since I had to stop for gas on the way in.

    500 free
    5x100@:10 RI scull/drill/kick/swim w/snorkle
    8x25@:45 power kick held 27's legs burned
    100 EZ

    3 times thru w/zoomers
    4x25@:40 #1 burst&cruise #2&4 EZ #3 AFAP held 14's lost fin on last time thru went 16 on that one
    100 EZ

    100 Free at 200 pace
    4x25@:45 over kick free
    50 Free AFAP in 34
    3x100@2:00 perfect stroke free
    50 EZ
    100 kick w/zoomers EZ

    Total 2600 yards
    Categories
    Swim Workouts
  15. Wednesday, December 11, 2013 5:15-6:15pm

    by , December 12th, 2013 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    Today was an all day workfest at my house. My dad and I replaced/reinforced 4 floor joists that were in serious need of fixing before we could install the beam which will be carrying the weight of the other half of the house. Also did a bit more demo work in the laundry room area to open up the walls to remove out some more of the piping.

    I was TIRED today when I arrived at the pool. Normally you'd figure on your day off from work it would be relaxing...but not lately. I about died at the pool during the first warmup portion.

    Warmup to Fast

    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20 (it started getting hard here)
    2 x 100 Free @ 1:15 (barely made them)
    1 x 100 Free @ 1:10 (yeah... )
    (1500/1500)

    100 Float on a kickboard and move my feet to get down the pool.
    (100/1600)

    8 x 75 SDK on back @ 1:10 (went :55s)
    (600/2200)

    100 EZ swim
    (100/2300)

    Main Set:

    4 Rounds:
    • 125 Free Pull @ 1:30 (went 1:21-1:23s)
    • 75 Free Pull @ 1:30 (went :50-:55s)
    • 50 Fly Fast (200 Pace) @ 1:00 - went :31s

    (1000/3300)

    200 Float with a board and move my feet a bit again.

    -----------------------------
    3500 Yards

    Sort of back and forth with the intensity today. Fast then relax for a while. Hit it hard, relax...I can't do that 2 hour 8,000 yard all out intensity anymore!
  16. Wednesday 12/11/13

    Wednesday 12/11

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    8x75 @ 1:20 kick w/ board
    odd: 50 build/25 AE
    even: FAST/EZ/FAST by 25

    8x50 @ 1:00 V.S. (4 FL, 4 FR)
    - dive the fast 50 (25.7, 23.2)

    2x
    4x12.5 @ :20 rest FAST w/ power tower
    50 EZ

    8x100 @ 1:15 pull w/ buoy + paddles breathing 2-4-6-8 by 25

    Total: 3100

    PM swim:

    2x
    400 swim w/ fins + snorkel
    6x50 @ 1:00 kick
    4x100 @ 1:15 pull w/ buoy only

    8x25 @ :40 V.S.

    2x
    4x75 @ 1:30 STRONG (held 42-43)
    3x100 @ 1:10 A.R.
    4x50 @ :50 200 PACE
    4x25 @ :30 A.R.

    10x50 @ 1:00 drill/under H2O kick w/ fins

    Total: 4700

    Until the meet next week I am basically on the following schedule: FAST - PACE - RECOVERY. This morning was FAST and so this afternoon was PACE. My 200 paces were as follows:

    200 BR (goal time: 2:10) - 32.5, 32.1, 33.1, 32.6
    200 FL (goal time: 1:59) - 28.5, 28.1, 28.6, 28.8

    I was happy with the pace work this evening, but will probably use both practices tomorrow (if I make both) to recover.
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  17. Wed., Dec. 11

    by , December 11th, 2013 at 03:54 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    1100 EZ, not one fast stroke. Spent more time in the whirlpool than the pool. My hamstrings are sore and tight. But I don't dare stretch too much. If you haven't been stretching, it just makes you sore. I have another catch up massage tomorrow, so hopefully that will loosen them up.
    Categories
    Swim Workouts
  18. Workout 12/11/13

    by , December 11th, 2013 at 03:04 PM (Maple Syrup with a Side of Chlorine)
    1700 yds taper swim at lunchtime in 35min. Did some sprint 25s that felt good. Still trying to find balance with backstroke turnover and body position. Slept in this morning which was a welcomed treat!

    Full info for the New England/Colonies scm champs are up at http://scmchamps.blogspot.com/
    Categories
    Swim Workouts
  19. Week 63 - Wednesday

    by , December 11th, 2013 at 03:03 PM (After a long rest)
    I was tired again when I woke this morning but not as bad as yesterday. Last nights swim helped a lot with getting the ache and pain from weights out of my system. We used a new(but really old) toy this morning in the finis parachute trunks.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    main set
    8x200 on 3mins with finis parachute trunk.
    8x100 kick with fins on 1.30 with finis parachute trunks
    3x(4x25 free AFAP, 2x100 IM on 1.20)
    1000 swim with snorkel on 12 mins

    Total 5000scy

    the parachute pants made the 200s swim and the 100s kick(despite the fins) really tough. I held 2.25s on the 200s and 1.10s on the 100. I held 13s on the 25s and 1.12/1.13 on the IM's. The 1000 was great because it enabled me to have a nice long warm down.
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/12/13

    by , December 11th, 2013 at 02:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    2 X 100 1:50 1:40
    4 X 75 1:20 1:15
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    1 X 100 swim

    4 X 50 1:00
    4 X 100 2:00
    8 X 25 sprint :45
    Swim #4 of 50's and 100's @ 100%
    All choice.

    6 X 100 pull 1:40
    6 X 150 pull 2:30
    100's: descend 1-3/4-6
    150's: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts