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  1. Even with shoulder hurting popped out a great one

    by , October 24th, 2013 at 01:39 PM (Mixing it up this year)
    My right shoulder is still sore from all of the swimming and weightlifting I just got back to doing. A good day today!

    500 free
    500 free kick w/zoomers
    1650 free w/strapless paddles & bouy in 22:59
    350 free kick w/zoomers
    300 free every 3rd 25 back
    200 free drill EZ

    Total 3500 yards
    Swim Workouts
  2. Wednesday 10/23/13

    Wednesday 10/23

    PM only SCY

    "I'm tired of distance. Let's sprint!"

    300 swim w/ under H2O turns
    4x50 @ 1:00 stir-the-pot drill
    8x25 @ :40 under H2O FL kick w/ fins
    3x100 @ 1:15 smooth D1-3

    3x (FR, BR, BR by round)
    4x12.5 @ 2:00 SPRINT w/ power tower
    50 @ 2:00 push SPRINT (23.8, 30.2, 30.5)
    4x100 @ 1:05 lactic hold (averaged ~1:02)
    100 EZ

    400 EZ

    Total: 4200

    I opted out of the middle distance set:

    3x200 @ 4:00 (175 FAST/25 EZ)
    4x100 @ 1:05 lactic hold
    100 EZ

    and instead mixed it up with the sprint group today. The 50 FR felt great, but the 50 BRs did not feel as good. Short axis strokes aren't feeling too hot at the moment. I was very satisfied though with the lactic hold portion of the set. I held 1:00 on the first 1-2 and then slowly ascended to 1:03-1:04 range by #4. Lactic hold is such a pain because it is/is not recovery at the same time. I definitely consider it a step above aerobic/active recovery!
    Swim Workouts
  3. 10|23|13 SCM - final swim before an ENTIRE week off

    by , October 23rd, 2013 at 06:39 PM (Blog)
    Not much of one, but at least legs got blasted. I have an ear infection and the medication requires a dry ear canal

    25's on 1:00 as (Fr-Br-Fr-Bk-Fr-Fr-Fk-Fk) x2

    4 x 25 on 2 flutter kick 19, 19, 19, 20

    Left shoulder really needs this, approaching, time off.

    Since I won't be swimming, and it would be good to maintain blog momentum, I will log the dryland activity I normally don't include.

    Drylands PM


    1. isolateral leg press - 4 warmup sets with progressive weight, 5th set was 11 reps with 225 each leg
    2. squat slide rack - 1 set of 10 reps with light weight done explosively
    3. calf machine - 1 set of 40 reps with 50% of stack done explosively (calves are strange muscle fibers and, for me, require lot's of reps done heavy)

    warmed up from weights but still ran 1 minute to prepare
    6 each on 2:00 sprints - 100M, 50M x 5, progressive start

    • 15's, and low 7's respectively

    Don't understand how my right tricep became slightly strained from running, but it did - lol

    Updated October 24th, 2013 at 01:28 PM by __steve__

  4. Wed, Oct 23, 2013

    by , October 23rd, 2013 at 09:42 AM (Trying to Train Smarter, Not Just Harder)
    Tired this morning (not sleepy, physically) - I think it's from caloric restriction, I'm serious about taking these 10lbs off - have got myself some protein bars and "Raspberry Ketones" to assist me in my quest. Until I get used to caloric restriction, guess this is how it's going to be. Plus I bumped up one of my weights yesterday. Trying to figure out how much is the right amount to bench press to equal a push up - push ups really hurt my wrists, and I have no plans on repeating my carpal tunnel surgery EVER, so I have to find alternative exercises when something makes my wrists feel weak.

    Air temp down below 60 this am, and they turned the heater on in the pool, so it was a little warm. Theoretically it was only 2 degrees warmer - needs to go back down one degree at least.

    500 back/free
    500 Pull locomotive style
    300 kick
    8 x 25 4-cycle speed play @ :30
    100 easy/bathroom-water break - which I skipped to due equipment issues
    6 x 200 @ 2:50 progressive, fastest was 2:23 (#4)
    100 easy
    6 x 50 kick on 1:00
    200 easy
    2 x 300 Pull "steady state"
    5 x 100 breast @ ~2:00 or 2:15
    200 easy
    Total: 4700
  5. Week 56 - Wednesday

    by , October 23rd, 2013 at 09:40 AM (After a long rest)
    I lifted hard last night and was very stiff(stress very) when I woke up this morning. Despite the stiffness I had a good nights sleep and felt good about practice. Today's workout was a continuation of the aerobic work we have been doing during this cycle,. Today felt really long despite being more interesting than yesterday's workout.

    Last nights weights I hit as hard as I have done since my college days and I felt it this morning. The workout was the 3 cycles (10 reps,8reps, 6reps) with increasing weights per cycle. The first set is 80% of max, second set is max, and third set is fail.

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

    Todays swim:

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    4x325 pull on 4 mins descend 1-4
    10x50 kick on 50
    50 easy
    18x75 on 1min alternating free, and stroke in IM order except free.
    50 easy
    8x100 on 1.20 breathing 3,5Warm down

    600 swim with snorkel

    Total 5350scy

    I descended from 3.30 to 3.20 on the 325's(these felt great and could have gone harder on the last one). The Kicks I held 40s(these hurt and my legs were like jello from lifting last night). The 75s free I was holding 47-48's and then the IM order I was holding 55s on the fly, 52s on the back and 59-60s on the breast. I was pleased that I made all the breast 75s since this is by far my slowest stroke. The 8x100s I swum focusing on long strokes and working the turns and held 1.06s. I was really tired after this workout and my legs in particular felt like jello. My arms were not far behind my legs but my legs definately felt the worst.

    Updated October 23rd, 2013 at 06:40 PM by StewartACarroll

    Swim Workouts
  6. Recovery workout

    by , October 23rd, 2013 at 08:30 AM (Mixing it up this year)
    I did some weightlifting on Monday that I felt yesterday and today. OUCH! I was surprised at how fast I was able to swim when last night I could barely move my arm up above my head.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy holding 1:23's
    500 free kick w/zoomers every 3rd 25 AFAP
    10x50@:55 free held 43's
    200 breast kick
    300 free EZ

    Total 3500 yards
    Swim Workouts

    by , October 22nd, 2013 at 11:20 PM (Chowmi's Blog)
    Having been gone so long, I decided to wait until I had a good time to report.

    Rules are:
    $10 bucks paid to challenge swimmer if you make the goal time, within range
    $20 buck paid to coach if you are out of the range

    My stated goal time: 28.9 SCM
    Coach's grace time: .5 spanning your goal time
    Range: 28.7 to 29.2

    My time: 28.69

    So technically, I was out of the range!
    Consider it a penalty for setting too modest a goal time by .01!

    I am going to swim our 1-day SCM meet, and the order of events totally sucks for 4 x 50ers. The fly/free and breast/back are back to back. So i'll do that anyway, and i've been "training" to go fast 50's in that order within 2 to 4 minutes. If 2 mins, then I typically do a 25/5sec/25. If longer, then I do a blast-o 50. I have been going 31/32 on the flys, and 29/30 on the frees; 40/41 on breast and 35/36 backs, so I think I can still muster a strong 2nd 50 for each pair in the meet. I'll probably also do the 100IM, and just gut it out with anything I have left. If I can do pretty solid 1:19 and under in workouts, I would say that's anywhere from 1:09 to 1:14 in a meet.
  8. Workouts 10/22/13: am and pm

    by , October 22nd, 2013 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    I forgot that I had a RX Task Force meeting this morning at 9am, so I pared down my swim. It was further reduced due to lack of a guard until about 8:20, so after a warm shower I got in:

    100 FR, 200 BK, 300 IM,
    400 Shark Swim,
    300 (first 25 of each 75 was IMO FAST),
    200 IM drill, 100 skull/swim by 25
    (Solo/Rec/1600 yds/25 min)

    The weather was overcast and raining, so I bagged the OW attempt for this week. I feel that sun is a necessity for me the next time I get in the lake. Chapel at the college was great, as a team from Word of Life (near Schroon Lake in NY, I think) came and did an all music worship. Tiling has not progressed much there, but will be turned up as they just received a donation to cover all four bathrooms. I'm not sure how serious they were in telling me that I would be getting a key in order to work at off times, but I'll pitch in as much as I can. Went to the grocery store and after cooking dinner (including breaking in a new bread machine), I headed to Masters for:

    - 200 Swim/200 Kick/200 Pull/200 IM Drill

    - 4 x 75 on 1:20 Pull (EZ-Build-FAST) - I did 100's

    - 2 x (3 x 150 on 2:45) - I did 200's
    (1st = build, 2nd = Fast, 3rd = kick. I did half Bk, half Fr)

    - 4 x 25 Kick on :45 (did uw SDK)
    - 4 x 25 Pull on :40 choice
    - 4 x 25 Swim on :30 (did IMO)

    - 200 loosen and out
    (Masters/Rec/2900 yds/60 min)

    Just me and GregJS there for the night. That workout puts my GTD back in the positive, although I'll fall behind Thursday. I believe that I can make my goal for the year in the positive
    Swim Workouts
  9. Tuesday 10/22/13

    Tuesday 10/22

    PM only SCY

    300 swim every 3rd 25 scull
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins
    4x100 @ 1:15 D1-4 (RD1: 1:07, 1:05, 1:04, 1:03; RD2: 1:05, 1:03, 1:00, :58)

    3x (RD1/RD2/RD3 intervals)
    4x75 @ 1:00/1:10/1:10
    4x50 @ :40/:50/:50
    4x25 @ :20/:30/:30
    50 EZ
    RD1: FR; RD2: BR; RD3: FL all kick w/ board

    5x100 @ 1:30 last 25 FAST no FR w/ fins
    8x25 @ :40 scull/drill

    100 EZ

    Total: 5450
    Swim Workouts
  10. Tuesday, Oct. 22

    by , October 22nd, 2013 at 07:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :10 RI
    4 x 50 caterpillar fly drill @ :10 RI
    8 x 25 shooters w/fns @ :45
    100 EZ

    Main Sets:

    7 x 50 burst + cruise @ 1:30
    100 EZ

    6 x 50 DPS w/agility paddles @ 1:00, alt back and free
    100 EZ

    3 x (25 AFAP free w/fins + 75 EZ) @ 3:00 (10 lows)
    100 EZ

    2 x 15 AFAP + 35 EZ from the blocks
    100 EZ

    Total: 2450, I think I did something else in there but have now forgotten


    I felt kinda bushed today, shoulders fatigued and quads burning. I realize I've been doing speed work pretty unrelentingly without a recovery week. (I don't think the time off from being sick was really recovery.) So I'm shutting things down for the next 4 days.

    Psych sheets for Sprint Classic:

    Article on resistance training and assisted speed for sprinting. I do both!

    Updated October 22nd, 2013 at 08:52 PM by The Fortress

    Swim Workouts
  11. Monday 10-21-13

    Loose intervals today. I was able to concentrate on my pacing or lack of pacing. Not bad at all , just a lot of freestyle.

    400 swim
    200 IM kick
    400 pull DPS
    8 x 25 @ coaches whistle
    --odds, SDK AFAP
    --evens, choice sprint

    500 cruise w/even pace @ 8:00
    2 x 250 strong @ 4:00
    4 x 25 sprint @ 45
    400 cruise @ 6:40
    2 x 200 strong @ 3:20
    4 x 25 sprint @ 45
    300 cruise @ 5:00??
    2 x 150 strong @ 2:30
    4 x 25 sprint @ 45

    100 EZ
    100 Off the blocks for time
    100 EZ


    I have been trying to do something off the blocks after each practice while I am tired. Nothing crazy, just a 50 or 100 to see how I am doing. Don't know if it will help much but we'll see.
  12. San Diego-Canyonview

    by , October 22nd, 2013 at 03:50 PM (One Stroke at a Time)
    Saturday October 19
    2 x (150 on 2:10, 100 IM on 1:10, 2 x 50 kick on 1:00)
    400 on 5:30
    2 x 75 on 1:15 kick/drill/swim fly
    2 x 200 on 2:40 descend
    2 x 75 on 1:15 kick/drill/swim back
    4 x 100 on 1:20
    2 x 75 on 1:15 kick/drill/swim breast
    8 x 50 on 50 odds easy/evens fast
    2 x 75 on 1:15 kick/drill/swim free
    2 (2 x 150 pull on 2:30 then 4 x 50 fast on 50) pull
    100 easy
    4500 yards

    Sunday, October 20
    2 x 150 on 2:15, 300 IM (kick/swim/kick by 75), 2 x 150 on 2:10, 300 IM (kick/swim/kick by 75), 2 x 150 on 2:05
    4 x (300 on 4:15 #4 pull then 8 x 25 on 30 odds easy, evens fast 1 round each stroke then 2 x 50 fast kick on 1:00)
    100 easy
    4600 yards

    I made it to Canyonview twice during my trip. When I lived in San Diego, I was a bit of a swimming nomad and I had been there quite a few times before. The coach told me that nothing about the structure of the work-outs had changed in the intervening 2 decades and this was pretty much true. At that time, they didn't have structured weekend work-outs so I was happy to see this addition. I felt decent. I can keep a pace again--although a slow one. I went to cove as well but didn't swim-- I just watched the sea lions and seals (who are also new since I lived there). I'm not sure when I'll swim this week since I have a lot of work related things that I need to get caught up on plus I'm pretty tired because I stuffed about 5 days worth of activities into three days on my trip.
  13. Week 56 - Tuesday

    by , October 22nd, 2013 at 02:38 PM (After a long rest)
    I woke up feeling pretty good again this morning. Todays workout was a recovery-ish long workout and by the end I was pretty beat. I will head back to the aquatic center after work for weights(today is leg day. Woohoo!!!).

    Todays workout does not look like much but it was long.

    4x(3x200 on 2.35 free, 4x100 IM on 1.30, 3x50 free on 30)
    400 warm down

    Total 5000scy

    I held about 2.15s on the 200s and felt comfortable after the first round which was tough. I guess I am used to a longer slower build up during warmup as oppossed to just jumping in and going. The IM's I held 1.12s and the 50 frees I just touched and turned and made the send off times.
    Swim Workouts
  14. No more empty pool Tuesdays and Thrusdays

    by , October 22nd, 2013 at 08:37 AM (Mixing it up this year)
    The high school teams are back, yuck. Now my safe haven days are gone.

    I really need an endless pool so I can avoid the crowds and just keep one of my memberships. I have two right now one at the Y in Hinesville and the other in Savannah at the aquatic center. I wish the pools on base would open to the public, they don't get much use from what the kids I coach tell me.

    Today was a fly workout and during the middle of my set this boy jumps in my lane an proceeds down the middle of the pool. I stopped him and told him he was in the wrong lane. He said he over shot his lane. How do you do that?

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:35, 3:27, 3:14, 3:07, 3:03
    500 free kick w/zoomers
    5x100@2:00 free w/snorkle EZ

    Total 3000 yards
    Swim Workouts
  15. Monday, October 21, 2013 - A Double!

    by , October 22nd, 2013 at 12:06 AM (Fast Food Makes for Fast Swimming!)
    My morning swim: (11:00-11:55am)


    200 Free
    200 Free Pull
    200 Free
    200 Free Pull

    6 x 100 SDK w/ long fins @ 1:30 (held 1:10s)
    100 EZ to get blood back in my feet

    Main Set: from the first part of Laurie Hug's workout #1

    4 x 150 (Str/Free by 25s) @ 2:10 #1 Fly, #2 Back, #3 Breast, #4 Fly/Back/Breast
    3 x 125 Free @ 1:40
    2 x 100 IM @ 1:30
    1 x 75 Free Build
    I broke off from Laurie's set at this point...tired.

    12 x 25 w/ long fins @ :30
    Odds Fly Fast, Evens Free EZ

    100 EZ

    3150 Yards

    Overall, this workout was just draining on me. Not sure if it was from the lack of good nutritious food I haven't been eating over the weekend, or trying to do an IM workout during a fairly crowded lap swim session. Everyone must've known the pool would be closed for emergency facility maintenance the rest of the week.


    P.M. Workout (5:45-7:00pm)

    I decided to make the most of my day off from work, and get in another swim. Basically for the reason stated above, that the pool will be closed for the week. I do want to be in somewhat good shape leading into the Alumni Meet this weekend, and I guess I have a good drop taper out of the pool.

    I actually felt really really good in the pool tonight. Maybe from being previously warmed up, and maybe my spaghetti and sausage dinner in my stomach to give me some good energy, and a Mountain Dew "Kickstart" as well. <-- I guess that's Dew's version of energy drink. It's actually pretty good, and does have that kick to it, but doesn't have the $#!++y taste that a Monster or Red Bull has (this is only my opinion).

    Swam alongside the Teal Group, and the Splash Group from Velocity Swimming. Got to say hi to a bunch of parents from the team that I know too. I had the lap lane all to myself, with a public swim area on the other side of my lane as well.


    400 Free
    12 x 50 Flutter Kick w/ board @ 1:00 (:48-:50s)

    4 x 200 IM @ 3:00, Desc. 1-4 (went 2:40, 2:40, 2:37, 2:31)
    100 EZ

    1 x 200 Free Pull @ 2:40 (went 2:21)
    1 x 150 Free Pull @ 2:00
    1 x 100 Free Pull @ 1:20
    1 x 50 Free Pull @ :40
    1:00 rest
    1 x 200 Free Pull @ 2:30
    1 x 150 Free Pull @ 1:50 (went 1:45)
    1 x 100 Free Pull @ 1:15 (went 1:10)
    1 x 50 Free Pull @ :35

    8 x 50 SDK w/ long fins @ :45 (5+ kicks underwater)

    16 x 25 - Odds Fly Fast @ :30, Evens Free EZ @ :40

    100 EZ

    3800 Yards

    Total for the day: 6950 Yards
  16. Crampy, Monday, Oct. 21

    by , October 21st, 2013 at 10:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull
    4 x 50 free, descend to 200 pace
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    free, 22 high
    dolphin kick w/board, 24 high
    flutter kick w/board, 25 flat
    breast, 27 high
    backstroke kick, 23 high

    6 x 25 w/chute & paddles
    100 EZ

    3 x 25 w/chute -- dive off blocks and do 10 fast SDKs, cruise back
    100 EZ

    Total: 3675


    Good grief, I had trouble getting this workout in. My energy was better today (though still coughing), but my calves just wouldn't cooperate. So I aborted lots of fast efforts when I cramped pushing off the wall or couldn't swim through it. I almost gave up on being able to get the fast 50s in, but the cramping ebbed a bit toward the end and when I kicked with a board. Hopefully, I will be able to go off the blocks tomorrow ... And hopefully my massage on Wed will help the besieged calves.
    Swim Workouts
  17. Monday 10/21/13

    Monday 10/21

    PM only SCY

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

    8x50 @ 1:00 odd: kick/drill, even: drill/swim I.M.O.
    8x25 @ :40 V.S.

    100 @ 2:00 I.M. (59.9)
    200 @ 4:00 I.M. (2:17.0)
    300 @ 6:00 I.M. (3:48.1)
    400 @ 7:30 I.M. (4:51.1)
    400 @ 7:00 N.S. FR (2:13/2:11 - 4:24)
    300 @ 5:00 FR (3:14.0)
    200 @ 3:30 FR (2:04.2)
    100 @ 2:00 FR (58.4)

    6x100 @ 1:15 pull w/ buoy + paddles breathe 4-6 by 50
    4x75 @ 1:45 kick 1st/3rd 25 under H2O FL w/ fins

    700 EZ

    Total: 6300

    I really felt like I had a case of the Mondays today. I was all over the place on the main set, which was really just a "make what you want of it" 1:1 rest ratio set. I tried to pull the trigger early on the 100 I.M. to get going, and then just felt like my arms and legs were made of lead the rest of the set. While the intervals provided lots of rest, what it also did was allow the lactic acid to just "bake" while I sat on the wall waiting to go. Hoping tomorrow feels a little better.
    Swim Workouts
  18. 10.21.13 - Monday workout #88

    by , October 21st, 2013 at 10:43 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Today was workout 88, our last one. Back to #1 tomorrow. Each of our workouts is 5000 yards. If you do one a day, you will swim 250 miles in 88 days.


    600 warm up

    10 x 50 Fly - 1:00 (started @ 45 wanting to take this easy but ended up doing :40s eventually)
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    4 x 75 Pull - 1:00
    1 x 50 Free - :35
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    50 Easy
    Made these but it was tough with the heat. Was glad to get a pull in the middle.

    3 Rounds of:
    * 200 IM, up/down IM Kick - 3:30 (:15)
    * 200 IM, up/down IM Kick - 3:30 (:15)
    * 200 Pull - 3:00 (2:15, 2:10, 2:08)
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:15
    * 1:00 Rest (took an extra minute due to 86 degree water temp)
    50 Easy

    6 x 50 Kick w/ fins - 1:00

    200 Cool down

    (5500 Total)
    Swim Workouts
  19. Workout 10/21/13: evening

    by , October 21st, 2013 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but I had time for a jog yesterday before heading to work. 3.2 miles in about 33 minuets, the farthest I have run in over 10 years, and I am at the point where I don't need to stop. Great night at church last evening.

    After work today I relaxed a bit, and went for a swim at suppertime. My quads were a little sore, but loosened up after the warmup period:

    - 200 FR/200 BK/200 IM drill/ 4 x 50 b/c on :50

    kick swm pull kick swm (board, AP, buoy, board, AP)
    .050 100 200 050 100 with snorkel
    .100 150 300 100 150 with snorkel
    .050 100 200 050 100 back

    4 x 50 on 1:00, done as
    - 25 IMO FAST into
    - 25 skull

    200 loosen and out
    (Solo/Rec/3000 yds/55 min)
    Good swim. I worked the kicking and the middle 100 on the pull segments. Playing with the notion of attempting another OW swim tomorrow, as well as perhaps an easy swim in the morning and then Masters tomorrow night.
    Swim Workouts
  20. 10|21|13 SCM

    by , October 21st, 2013 at 08:20 PM (Blog)
    800 with fins
    • free, drills, back

    6 x 25 on 1 hypoxic free WF
    • 13's

    10 x 25 on 1 free WF
    • evens: 12.5 AFAP/12.5 moderate with a breath
    • odds: 12.5 moderate with a breath/12.5 AFAP

    10 x 25 on 1
    • 12.5 AFAP flutter/12.5 breast