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  1. 40 x 25 on :40

    by , August 12th, 2015 at 01:20 PM (Alex's swim journal)
    In keeping with the theme of lots of rest and focus on pace and form I decided to go with 40 x 25 on :40 for my main set... the 25s were to be on or a little faster than 1650 dream pace which would leave me just a little over :20 rest. I felt refreshed and energetic for the entire set, in fact my form felt smoother and I even incorporated flip turns in the last half of the work out. The 1:1 work:rest ratio might not be helping my distance/aerobic fitness, but it is helping me lock in form and the feel of a particular pace.

    Here's the workout:

    Warm-up (1800/32:00):
    6 x 200 fr on 3:20 (evens pull w/ buoy)
    6 x 100 kick w/ long fins on 2:00 (alt. by 100: front w/ board, side, back streamline)

    MS1 (1000/27:00):
    40 x 25 fr on :40
    :20 rest

    MS2 (400/7:00):
    1 x 50 fr on 1:00 (:39, felt smooth, not hard)
    6 x 50 kick w/ long fins on :50 (alt. by 50s: front, side, bk)
    1 x 50 fr on 1:00 (:39*)

    Cool-Down (300/5:00)
    3 x 100 relaxed fr on 1:40 (odds pull w/ buoy)

    TOTAL: 3500 SCY/1:12:00

    *Usually toward the end of a 3000+ workout, my 50s can be ragged unless I back off to a :43-:45, especially the day after a sprint day, but this :39 felt pretty smooth and in no way desperate of frenzied.
  2. Breathing

    WOW!! mega hot here in Houston☀️My labs only wanted to do one round of walkies today🐺!! Can't blame them, even though there's a large pond for them to jump in and cool off!!
    Excellent swim yesterday! I thought I'd change things up a bit. I normally breathe one side and wanted to work on breathing every 3rd stroke.
    1650 w/u
    300 kick
    100 easy
    300 odds left side,evens right side stroke w/ kick board,
    focus on glide /stability.
    1600 pull buoy, breathing every 3rd stroke, familiarizing new breathing pattern and alternating right and left!!
    200 cool
    Felt AWESOME!!
    will be ready for Coach O when he's back from vacation!
    Swim Workouts
  3. Week 150 - Wednesday

    by , August 12th, 2015 at 08:49 AM (After a long rest)
    I slept better last night and woke uncontested for the first time in the last two weeks. This thing literally started two weeks ago today while in Orlando. That feels like a long time for a cold.

    When i got to the pool once again the lane lines were removed and we spent at least 15 minutes untangling and pulling lane lines. Once everything was set I proceeded with a 2500m taper workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    6x100 free with just paddles on 1:30 smooth
    10x50 back kick on 1min
    4x50 on 1min done at 200 race pace

    Warm down
    500 easy

    I felt quite heavy during the warmup today but was fine on the pace 50s holding 30/31s.

    I was worried about the number of entries for our meet this weekend but we had a great last week of entires and the unofficial number is 85 swimmers. We have a guy in my age group coming in from Canada and others coming in from Arkansas, and Oklahoma. It's going to be fun with my team putting up lots of relays. I just booked a restaurant for a team lunch after Saturday's session which will be fun too.

    Updated August 12th, 2015 at 11:23 AM by StewartACarroll

    Swim Workouts
  4. Stroke Time per Yard

    Measured 30 sec per 25 yards freestyle and backstroke.


    2 minutes per 100 yards

    10 minutes per 500 yards

    40 minutes per 2000 yards

    45 minutes per 2500 yards.
    Swim Workouts
  5. Week 150 - Tuesday

    by , August 11th, 2015 at 08:21 PM (After a long rest)
    I did not have a particularly good night of sleep last night. It was hot and I could not stop tossing and turning. When I got to the pool this morning all the lane lines were bunched up in one corner and we had to setup enough lanes for our group to swim in. The pool is shut except for masters workouts and there is a crew working on cleaning the pool. I guess the crew must have forgotten to setup the pool again.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    4x(4x50 IM order on 1min, 100 kick on 2mins)
    4x(4x50 on 1min done as open, close, easy, fast)

    Warm down
    200 easy

    Nothing very fast today but generally I feel good in the pool.
    Swim Workouts
  6. Tuesday, Aug.11

    by , August 11th, 2015 at 05:43 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    8 x 50, 20 m UW @ 1:15
    20 x 50 kick w/fins @ 1:00
    -- 10 dolphin, 10 flutter or back kick
    50 EZ
    1 x 50 @ 100 pace
    1 x 100 EZ

    Total: 2300 m

    Stretching/Yoga/ Rehab Ex, 45 min


    My shoulders were a bit sore from yesterday's double. So I decided to do a high volume kick set today. I had intended to do weights, but had to run around with Lil Fort and her pack of friends this afternoon. I'll do weights and a swim tomorrow. I'm going to head to Sewickley to swim with my buddies and get in a SCY workout.
    Swim Workouts
  7. interesting soreness...

    by , August 11th, 2015 at 02:34 PM (Alex's swim journal)
    I think yesterday I was experiencing the delayed onset muscle soreness from the 4600 I did on Saturday with its 30 x 25 followed by 30 x 50. I was definitely stiff on Saturday afternoon and evening, but my shoulder loosened up and I didn't feel particularly out of sorts Sunday. Even got in a short stretch out swim with some drill on Sunday evening. The yesterday the soreness really kicked in, especially in my triceps (I usually feel it more in my lats and shoulders. I probably could have used a quick swim to limber up, but didn't have time (or motivation).

    Today I woke up feeling a little more refreshed and headed to the Y mid-morning to see what I could do. I knew immediately where the soreness was coming from... I've been working on long strokes with a good finish and that last bit as my hands pass through the hip region was where the triceps were feeling it. So I guess the sprints, to which my body is still not accustomed, are good for something!

    Today I did another 1500+ at dream 1650 pace. Here's what I did:

    Warm-up (1200/20:00):
    6 x 200 fr on 3:20 (evens pull w/ buoy)

    2:00 rest

    MS1 (1500/30:00):
    10 x 25 fr w/ long fins on :30 (mostly :16, tried to focus on hips and extension, minimize kick)
    10 x 50 fr on 1:00 (all on :39)
    10 x 75 fr on 1:30 (mostly on 1:00, the last 2-3 in the 1:02 range)

    Recovery: 300 EZ back on 6:00

    MS2 (700/14:00):
    5 x 100 fr on 2:00 (odds pull w/ buoy; evens hard--1:21, 1:19)
    200 streamline BK kick w/ fins on 4:00

    Cool-down (300/6:00):
    6 x 50 fr on 1:00 (:43-:46, ascending times, descending stroke counts)

    TOTAL: 4000 SCY/ 1:18.00
  8. Awesome strenght train

    I walk my rescued labs every morning for 2 miles and though the heat is excruciating, we're out there walking it!! I find it easier to start at 7/7:30am where its not so hot and gives me time to cool off, shower and head to work.
    Todays strength train session, given by Chris Ritter via online training was most excellent. Discovering that I can do more reps considering coming back from vacation is such an uprise! I want to do more but know I shouldn't push too much incase of injury.. that would be why he's my trainer!! right?!! of course!! Swim w/o tomorrow, love so much being is the water.. It's hot both outside and in the 50m pool but, just keep swimming!!

    deadlift 135#10reps 3x
    Single Arm row 35#12reps 3x
    Kneeling rollout 10reps 3x
    waiter carry 25# 20yds02x
    pull ups 8 2x
    Goblet qut 40#10reps 2x
    kneeling s/a press 20#10reps 2x
    kneeling chst press 35# 15reps 2x
    Felt so alive after w/o.. Thanks Chris!!
  9. Swim Stroke Counts

    In a 25 yard length pool:

    Freestyle & Backstroke = 17 strokes per 25 yards
    Breast & Fly = 25 strokes per 25 yards (freestyle kicking)
    Breast & Fly = 35 strokes per 25 yards (dolphin kicking)
    Swim Workouts
  10. Monday 8/10/15

    300 free
    100 back
    200 IM drill
    100 breast
    4 x 25 IM order build

    8 rounds of kick
    --20 sec all out/ 10 sec easy

    4 x 150 @ 2:15
    --rotate 50 fast other 2 50's are moderate
    5 x 100 back @ 1:40 strong
    4 x 75 @ 1:15 IM rotate dropping a stroke
    5 x 50 @ 55 worst stroke (went fly) cruise
    2 x 25 @ 30 worst stroke sprint
    50 easy
    300 pull strong @ 4:30
    8 x 50 kick with fins @ 55
    --25 build /rest 5 /25 sprint
    300 with paddles @ 4:30
    --25 fast/25 easy
    100 float around and hot tub time

    3900 scy
  11. Test set

    The Texas Swim Center is closed for a few weeks undergoing routine cleaning and maintenance; while it was still open I took advantage of my taper and swam a PR in the 5K postal (1:12:23.07, a second faster than last year). I am hoping that time will be good enough for a virtual podium finish in my age group.

    I really don't enjoy training on my own, so I decided to try out the new Masters program at Brendan Hansen's Austin Aquatics and Sports Academy in South Austin. Nate O'Brien coached this morning; I shared a lane with one of my Longhorn teammates, Andrea, and a pretty fast young guy named Grant. This is a very nice outdoor Myrtha pool which was set up long course. They seem to do a nice job with aeration as the water temperature was pleasant despite daytime temperatures reaching 100.

    Warm up:

    10 minutes choice

    400 DPS (5:45, averaging 39 strokes)

    Main set:

    Andrea's triathlon coach wanted her to do a test set of 15 x 100 @ 1:30 holding 1:20, so Nate assigned the set to everyone. Some of the other lanes went on slower intervals. I swam behind Grant and Andrea and held 1:20 for all 15 and felt strong. I have used this set many times to assess how well I am training, but I have always swum it in a 25 meter pool.

    I skipped the kick set to leave for work.
  12. Sat-Mon, Aug 8-10

    by , August 10th, 2015 at 02:21 PM (The FAF AFAP Digest)
    Saturday Drylands:

    rehab ex
    rear delt flys, 65 x 2 x 8, 75 x 2 x 8
    explosive leg extensions, 105 x 3 x 15
    straight arm dips, 75 x 3 x 25
    good mornings, 70 x 4 x 8
    explosive fly pull on double cable machine, 17.5 x 3 x 15
    deadlift, 75 x 4 x 8
    seated row, 90 x 4 x 8
    skull crusher + straight leg raise combo, 50 x 2 x 12
    streamline crunches, 2 x 50

    3 mile jog

    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    3 x (25 scull + 25 free w/paddles) @ 1:10
    8 x 50 w/fins, UW 25 m @ 1:15
    8 x 50, 2x IM order (single arm fly)
    10 x 100
    odds = free or back
    evens = kick
    100 EZ

    Total: 2600 m

    -- This was a complete recovery workout. I had hoped it would equal a day off, but my shoulders were still fatigued when I went to the pool today. I guess even an EZ workout in long course takes a toll.

    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (15 burst dolphin kick + 35 EZ)
    50 EZ
    26 x 50
    odds = @ 100 pace @ 1:00 (5 back, 5 breast, 3 kick)
    evens = EZ @ 1:30-2:00
    100 EZ

    Total: 2350m

    Heated Vinyasa, 75 min


    Two things will take a hit this month with only long course available: sprint backstroke and UW work. I am really lousy at swimming backstroke outside and the pool I'm training in is only 4 feet deep. I was scraping on the bottom yesterday trying to do 25 UWs. Today I tried reaching and gliding more on breast and my 50 times were 1-2 seconds faster than usual. So I guess I should approach my next 100 breast that way.

    I was looking at the meet calendar. I think I will aim for the DCAC Columbus Day Classic meet on October 10 in DC and the Sprint Classic on October 25 in VA, both SCY. I had thought about going to the Rowdy meet, but I don't like the order of events and it starts very early. After checking all the nationals results, I'm psyched to compete again.

    I'm off to yoga at 4:15.

    Updated August 10th, 2015 at 05:46 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  13. Another Good Day - 08/09/2015

    by , August 10th, 2015 at 10:20 AM (Workout Swimmer)
    The water has been delightfully cool lately, despite the August heat - and I'm sure it has to do with the daily afternoon thundershowers - which have been considerable. A couple of counties over, they are at a "state of emergency" due to flooding, poor guys.
    Just me and Stephanie today - everything was a 500 - we always do 600's, so woo hoo, a change, lol

    500 warm-up; 75 free/25 back
    5 x 100 @ 1:40
    500 pull no paddles
    5 x 100 kick @ 2:15
    500 pull w/paddles
    5 x 100 @ 1:40 (holding 1:30 & below on all ten of these)
    500 free
    500 breast/free
    500 back/free
    Total: 4500 LCM
  14. Week 150 - Monday

    by , August 10th, 2015 at 08:50 AM (After a long rest)
    I have a meet next weekend so I was back at it this morning. My wife picked me up from DFW airport and I was home eating dinner with my wife and kids by about 7:30pm last night. I headed to bed soon after I ate and unpacked. I had a pretty restless night of sleep and woke pretty congested. At least the congestion is very loose and it clears quickly after I get up.

    I spoke to Tom before Nationals about this week and what to do to carry my taper through next weekend. I don't know what events I am swimming other than relays. We are going to have a crack at some national relay records which will be a lot of fun. Anyhow Tom suggested I do a long aerobic workout and then come back down again throughout the week. The pool is officially closed all week and Tom is on vacation however we arranged for me to open and close the pool for masters practices. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    10x300 pull on 4mins
    10x50 kick with fins on :50

    Warm down
    200 easy

    The feeling in the water the week after a big meet is incredible and I wish I felt this way all the time. Still being shaved gives that slick feeling and being rested in season training times are easy to hold the week after the meet. I held 1:09-1:11 pace on the 300s and felt quite easy. On the kick I was holding :35s. Tomorrow I will drop to about 3500m and then drop about 750m each day through the rest of the week. Onwards!
    Swim Workouts
  15. Hate wasting a good day

    by , August 10th, 2015 at 07:21 AM (Mixing it up this year)
    Today was the last day I could do a long swim for 2 weeks since I go on-call today. But since I really didn't feel well I decided to go with my body and take it easy.

    500 free in 8:10
    500 free kick w/zoomers
    500 free in 7:43
    500 free kick w/zoomers
    500 free in 7:29
    500 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  16. Jackson hole and Breckenridge

    Last entry about 2mo ago.. Summer is the busiest time of year for me at work.. vacationed in Jackson hole from July 10th to the 18th. Flew back to Houston, rested 3 days and then drove to Breckenridge(15hrs) with my brother, niece and nephew July22nd to the 30th. What a long time out of the pool.. thought my skin was going to dry out from being out of the water so long.
    My strength training with Chris Ritter is going on strong. Although was away from the weights my body is moving forward quickly.. I'm ever so happy about that, thought it would take more time to get back in it!! My coach is on vacation so I'm looking up swim workouts on some of the other post.. not that I can do them all at the same time but the ambition definitely lives in me.. Wish I could be at summer nats this year.. but look forward to building myself back up for spring nats/summer nats 2016..
    swimming everyday always start with 1650w/u, 1000 intervals & Sprints
    Strength Mondays, Wed, and Fridays.. Great to be back in it!!
  17. USMS Summer Nationals Day 4

    by , August 9th, 2015 at 04:26 PM (After a long rest)
    I took a decongestant and an alka seltzer before laying down at the hotel to watch Senior Nationals from San Antonio last night. I watched Michael Phelps 100 fly but did not last the entire session before I fell asleep. I had a great night of sleep but woke a little congested. After I got up my head and chest drained quickly and I started to feel good. Today I had back to back events which is never easy.

    Due to our hotel reservations being cancelled by the spire institute the few of us on our team who traveled to Ohio were all staying at different hotels. Fortunately the hotels were only 40 miles apart! I had arranged with one of my team mates that we would head over early this morning to watch another team mate swim the 400. We made good time but unfortunately we arrived to see the heat after our team mates swimming. After apologizing to my teammate I used the extra time to get a longer than normal easy loose warmup. I probably did 1500 free really easy before doing drills and some open,close 50s in the short warmup pool followed by another 400 in the competition pool. I felt ok but could tell it was day 4. My arms and legs felt a little heavy.

    First up was the 100back. My goal time for the meet was a 1:03 but adjusted my goal to just win the race and was pleased that I was able to hold off Kurt Dickson. I ended up going 1:04.9. Other than the 50 back I have not felt my normal self this week and seemed to struggle with back half of my races. I looked at some of the videos one of my teammates shot and my stroke looks fine so I think it's just been my energy level.

    I jumped into the warmup/down pool and swam until my heart rate was back to normal before stretching and laying with Myers elevated for about 20 minutes. On the 200 I had hoped to beat my time from Montreal which was a 2:04.6 but I knew I did not have a blast a 200 in me today so instead focused on staying smooth on the first 100 and bringing it home fast. I ended up going 2:06.2 going 1:02, 1:04(give or take a few tenths). I felt really strong on the second 100 and in reality could have gone even harder. I believe I turned 4th at 50 which is not how I normally swim my 200s but I won and I did enjoy the race. The alternative would have been horrible. Maybe I am a whimp and should have swum it harder from the get go. I guess I will never know!

    Considering I was worried about even swimming I had a great summer nationals taking home 4 golds and 2 silvers, I went under 30 for the first time in my back, and beat my time from Montreal on the 100 free. Above all of this I continue to have a lot of fun. It was great meeting and speaking to so many masters swimmers. Thanks to those who went out of there way to introduce themselves.
  18. Workout 08/09/15: morning

    by , August 9th, 2015 at 12:20 PM (Maple Syrup with a Side of Chlorine)
    Still here in Cleveland with Preston. After watching the Indians play Friday night there was an awesome fireworks display that melded Rock and Roll with lights, flames, and fireworks and lasted at least twenty minutes. Saturday we hit the Rock and Roll HOF, wandered over to take a peak at the closed Browns Stadium, then drove over to the Great Lakes Brewery for lunch - great food and atmosphere. While waiting for our table we wandered across the street to the Westside Market, where one section contained fruits and veggies, and inside had meat and bakery goodies. Reminded me a lot of the markets in Spain ...

    We then relaxed at the apartment we are renting through Air BnB (the pool here is closed so I used the treadmill), then we walked down and watched the final game of the arena league Cleveland Gladiators at the Q (where the Cavs plays). On the way back we stopped at the Chocolate Bar just off East 4th Street - a nice sweet treat.

    This morning I wandered over to Cleveland State University (where Preston's visit is tomorrow) to join the Masters team there. Unfortunately the main Nat's 50m pool was dry (some sort of accident occured since I emailed staff here last week), but I was able to hop into their instructional 25y pool by myself. I followed part of the workout on the board ...
    1000 warmup (did 200 free/200 back/200 im drill/ 400 Shark Swim)
    16 x 25 (4 @ 20sec free, 4 @30sec back, no breaks)
    4 x 25 on :40 - build
    200 loosen and out
    (Solo/CSU/1700 yds/35 min)

    Off to do some shopping in Aurora (no sales tax on clothing this weekend in Ohio), then we plan to head back and watch "How to Train Your Dragon" in 3-D at the Imax, capping off the night with a stop at the Hard Rock Cafe. Visit tomorrow then we make the drive home...Emma turns 21 tomorrow and is home through Tuesday to get a new license and finish up some errands. I hope to take the family out to brunch on Tuesday before she heads back to Philly. It'll be great to see her.
    Swim Workouts
  19. (30 x 25) + (30 x 50) = PAIN

    by , August 8th, 2015 at 06:40 PM (Alex's swim journal)
    Didn't feel too sore after the workout on Wednesday, though I took it easy the last couple of days (3K easy on Thursday and just messing around in the San Marcos River yesterday with the boys... trying to beat the heat). Got back into Waco this afternoon and headed over to the YMCA where I decided to continue with the theme of swimming my dream paces at shorter reps and with a little more rest than usual. Today's work/rest ratio was back down to 2:1, though, for the 30:00 long set. This was still way more comfortable than the 4:1 work:rest ratio I usually give myself.

    Nonetheless, as I got out of the pool and into the shower I could already feel myself stiffening up. Especially the left shoulder. I probably need to do some strengthening and stretching (weights and yoga) since it's been forever since I've done any of that. I know I need to do it for injury prevention, but it's been tough over the last year just to work the swims into the schedule. Now as we're coming out of our transition I need to start reintegrating some of these things into my life... drylands, ugh!

    Today: 4600 SCY in 90 minutes. Here's how it went:

    Warm-up (1500/27:00):
    6 x 200 fr on 3:20 (evens pull w/ buoy)
    200 EZ back on 4:00
    100 fr w/ long fins
    ~1:00 rest

    30 x 25 fr on :30*

    *did these with the long fins at my 100 fr goal pace; so they were coming in at :14-:16 (nearly as I could tell) which gave me :15 rest. I wanted to try stretching out my ankles and give my legs a workout at the same time that I wanted to feel what the 100 goal-pace should feel like, without killing myself... not a sprinter! Then I went straight into...

    30 x 50 fr on :20 RI**
    150 EZ BK recovery on 4:00
    1 x 100 fr in 1:20 (1650 dream pace)

    **These I was doing somewhere between my 200 pace and my dream pace for 1650. I wanted to hold under :40. The first five I was just getting my legs back and getting used to swimming w/o fins again... they were wild but all in the :36-:39 range. for these first five, I just went on 1:00 even. After that I held the :20 rest and was very consistently coming in at :39 for the next 22 reps or so, then my pace slowed back down to :40 for the last 2-3. Still, I was very happy with this, because I managed to do 1500 at the dream pace for 1650 (or slightly faster).

    3 x 200 EZ (pull, drill w/ fins, pull)
  20. USMS Summer Nationals Day 3

    by , August 8th, 2015 at 06:03 PM (After a long rest)
    I learned from yesterday and took some mucinex and an alka seltzer nighttime cold medicine before I went to bed. I slept really well and also felt much better this morning. My chest has been improving everyday since Tuesday and I am now finally feeling like I can breath normally. Today was a much better day! I swam the 100 free and 50 back and I ended up doing personal masters best times in both.

    On the 100m free I had a good start and felt good the first length. I was able to get turn second at 50 and went for it off the turn. I was in lane 3 and breath left which meant I did not see any of the other faster guys the second 50. I think in some ways this let me swim my own race and I felt like I swam on top of the water the entire second 50. In fact I did not tie up at all and other than a small drift to the right inside the flags swam a great 100 finishing in 56.39. When I looked up I could not tell where I had finished but was really happy with the time. It turned out I missed first by .09 but was really happy with my time and the execution of this 100. I can honestly say that I did not hurt anywhere near as bad I as I usually do on a LCM 100m free.

    Next up up was the 50 back which was about 2 hours after the 100 free. I took a long warm down and even grabbed a small bowl of soup at the pool food court; the food court at the aspire Institute has been awesome with custom pasta, salads, etc. After eating I took a 15minute break and the. Headed down to the pool for a warmup swim. I again felt good and had a ton of time to stretch and get ready for the back. When it was my time for my heat I jumped in and took my set position. I have been doing a split foot start on back for a while with one foot higher than the other because I find I don't go so deep. As the beep went off my right foot slipped and I had a bad start. It was not a missy franklin start but it was not what I had hoped for at all. I sort of panicked with my underwater sdk and when I came up I really spun the first 25 before really hitting my groove at about half way. I saw the guy to my left out of the corner of my eye and was determined to stay ahead of him. As I finished I looked up to see 29.8 and a number 1 by my name. I have been trying to go under 30 for some time and I was stoked. I now wonder what I can do with a good start but right now I am going to savor this one.

    Unlike yesterday I felt strong all day! I will take my 2 masters best times from the day along with a 2nd in the 100m free and a 1st in the 50m back.

    I was was able to meet several forumites so far and have had fun meeting many of the swimmers I have trained with during my travels this year. I had a lot of fun today and I hope tomorrow will be equally as satisfying. Tomorrow I have back to back the 100m back and the 200m free.