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  1. Week 175 - Monday

    by , February 1st, 2016 at 03:49 PM (After a long rest)
    I had a rough night of sleep waking multiple times but surprisingly felt ok when I did get up and headed to the pool. Monday is usually a longish aerobic freestyle workout, but today was not that. Today seemed like backstroke Monday. Despite the workout being hard I enjoyed the change and I was happy with my effort today.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    4x(4x50 back on 1min at 200 pace, 2x100 back on 2mins as close to 200 pace, 200 back fast on 4mins)

    warm down
    10x50 on 1min odds backstroke dps, evens free easy

    i managed to hold :29/:30s on the 50s back. I was holding 1:03/1:04 on the 100s and 2:11/2:12s on the 200s back. As we went through each round my underwater a got worse and I also struggled with hitting the correct stroke count inside the flags. I still managed to hold my times though!

    We we have not done this much back since last summer. I was sore but not half as sore as the poor guys who had to do this set fly. OMG I could not imagine doing it fly.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 02/02/2016

    by , February 1st, 2016 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    10 X 50 kick 1:10
    #6-10: 25 fast/25 moderate

    4 X 100 1:45 #4 on 2:15
    9 X 50 1:15 #9 on 1:30
    12 X 25 :40
    1 X 100 easy
    100's: 3 moderate/#4 @ 100%
    50's: 33-6-9 @ 100%
    25's: 5 sprint/1 easy X 2
    All choice

    5 X 250 pull 3:45
    negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Feb 1, 2016

    by , February 1st, 2016 at 09:53 AM (Workout Swimmer)
    New Month, newly recommitted.
    January has been rough. I do NOT tolerate cold temperatures well. Combine that with some of the drama around my house lately, and although I was swimming, I was mainly going through the motions, I'm afraid. Something happened last night, which helped me get a more positive attitude in all aspects of my life.
    It was odd this morning to find myself the ONLY swimmer in the pool for the first 75 minutes. I had 600 to go, when finally someone else showed up.
    Got in a nice 4000 LCM
    1000 w/up
    5 x 600 various - did a lot of focusing on correct technique today.

    New goal for the month (I think I almost have the arms where I want them) is to do 3 underwater dolphins off each turn. We shall see how long this lasts. I have corrected a couple of things since September that now have become habit, so this will be the new one.
  4. Sunday Jan 31

    by , January 31st, 2016 at 08:11 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    100 scull
    8 x 25 burst SDK + cruse @ 1:00
    100 EZ
    10 x (25 AFAP (did all 4 strokes) from the blocks + 75 EZ) @ 3:00-4:00
    3 x 30: forward start SDK to 15m @ 100 pace, then cruise back
    100 EZ

    Total: 2100


    I felt decent today after taking yesterday off. I was really happy that the lifeguards seem nonplussed by my using the blocks, so took advantage. I was getting in very cleanly, but having my usual trouble on the breakouts. Every start seems different; I wish I could practice them more regularly. Times seemed pretty good though. I would have done more, but had to get out to take Lil Fort somewhere.
    Swim Workouts
  5. Workout 01/31/16: afternoon

    by , January 31st, 2016 at 04:35 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I timed for the team and the One Hour Swim - everyone swam farther than last year! To make the day even better, Greg brought in some homemade doughnuts! After church this morning I made it to the (unusually uncrowded) Rec for a swim ...

    - 300 warmup
    - 3 x 100 kick with alignment kickboard and snorkel
    - 3 x 100 pull with agility paddles and snorkel
    - 3 x 100 (50 with finis forearm fulcrum then 50 without)
    - 4 x 75 (25 kick AK, 25 fast IMO, 25 strong fr pull)
    - 6 x 50 on :45 (1-4: quarters strong, 5: ez, 6: fast ~28)
    -200 loosen and out
    (Solo/Rec/2000 yds/45 min)

    Fell into a 300 pattern today (except the for the warmdown). I used the forearm fulcrum's for the first time today. Interesting product - it was good to help reinforce the EVF method of swimming (I used it for free and back), but there was not a lot of propulsion. Streamlining under water was difficult due to the angle of the hand in the paddle, so I stopped trying to launch off the walls and just started to swim. Finis' video suggested using them only for a short time, and even after a 50 with them on I could "feel" the pressure on the forearm as I swam without it - even into the 75's set a bit. I will probably use them from time to time, and try to get the others at Masters to give them a shot.
    Swim Workouts
  6. 1|30|16 SCM

    by , January 31st, 2016 at 04:18 PM (Blog)
    20 x 25m on 1:00 fr, NB's
    • 15's on the faster ones, 17's on the slows

    8 x 15.3m on 0:30 turn drill

    about 500 of drills, dives, glides, and kicking
  7. 1/30/16

    Short swim Sat with the team.

    400 with buoy
    4 x 50 kick @ 1:15
    200 IM drill/swim
    8 x 50 @ 60 breath control drills (coaches call)

    Descend to fast set
    4 x 25 @ 25
    3 x 50 @ 55
    3 x 75 @ 1:15
    50 cruise @ 60
    3 x 100 @ 1:35
    50 cruise @ 60
    3 x 75 @ 1:10
    3 x 50 @ 45
    8 x 25 @ 20 (these hurt me)

    100 easy

    2 x 200 Tennessee turns @ 3:30
    400 breathe 3/5/7/5 by 25

    100 w/d


    Our SCY state meet is coming up. Our family schedule hasn't allowed me to race in months. I have been past this meet and have been focusing on Greensboro.
    State meet line up
    Fri-1650 (just a "stretch out swim")

    After the 4IM on Sun , the rest of the meet is off events for me.
  8. Week 174 - Saturday

    by , January 30th, 2016 at 06:00 PM (After a long rest)
    Life in the Carroll household is never static and is definitely not predictable. My daughter who had mono over Christmas came down with a virus about a week ago that affected her GI system. She has been sick for over a week now and has lost a lot of weight; which she can't afford to do since she is so slight. Just as she was starting to feel better, Thursday she started complaining of a sore throat and yesterday we discovered she now has strep. Despite the strep throat she was actually feeling much better last night after getting on amoxicillin and today was almost back to normal. She even asked to go swim with me! There is a meet at our pool all weekend and pool time for the kids was pretty constrained this morning. My distance group had to workout at the same time as masters so I decided to go back to the pool with my daughter to swim after the meet.

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

    main sets
    8x50 kick on 1min
    4x(4x100 free at 500 pace) starting at 2mins and dropping 10 seconds per round

    warm down
    500 easy

    i actually did much better on the 100s by dropping the interval today. I was mainly holding :56s today.
    Swim Workouts
  9. Friday double, Jan 29

    by , January 30th, 2016 at 01:42 PM (The FAF AFAP Digest)

    rehab ex
    pike ups on yoga ball, 10
    plank with feet on yoga ball, single leg lifts, 3 x 10 (harder than you think!)
    eccentric fall backs in streamline w/plate w/butt on bosu, 10 x 3 x 10
    single leg stand on flat side of bosu in streamline, 1:00 each leg
    plate glute bridge with shoulders on bosu and arms in streamline, 50 x 2 x 15, 70 x 2 x 15
    face pulls, 60 x 3 x 15
    single arm supine pullover on bench w/15 lb DBs and fast flutter kick, 30 x 3 x 15
    extreme angle step up on high bench w/bar, 40 x 3 x 10
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    med ball slams, 10
    toe taps, 25
    altitude drops, 5

    15 minutes of yoga

    Swim/SCY @ Pitt

    Warm up:

    400 choice (did 350)

    8 x 50 free w/paddles & buoy, breath every 5
    -- did 4 w/paddles, did 2 kick and 2 scull
    50 EZ

    5 x 50 double shooters w/fins w/open turns @ 1:30
    50 EZ

    Main sets:

    I was really tired during this workout, so everything that was assigned "sprint" I did @ 100 pace.

    5 x 100 free @ 1:30
    -- no, did 10 x 25 back @ 100 pace (mostly 15s)
    1 x 50 EZ
    1 x 50 kick sprint
    1 x 100 EZ

    5 x 100 free @ 1:30
    -- no, did 8 x 25 free @ 100 pace (mostly 14s)
    1 x 50 EZ
    1 x 50 swim sprint
    1 x 100 EZ

    4 rounds of: (I used fins)
    1 x 50 kick sprint @ 1:00 (did backstroke kick, 25s)
    1 x 50 EZ @ 2:00
    1 x 50 swim sprint (did breast and went 28s)
    1 x 50 EZ @ 2:00

    100 EZ

    Total: 2900


    I am always pretty tried by Friday, which is typically my 6th day in a row of working out. I had no AFAP in me, so did all 100 pace work on the sprints. It still added up to a fair amount of race pace work. We had a team social after practice, which was very fun.
  10. 1|29|16 SCY

    by , January 30th, 2016 at 12:43 AM (Blog)
    Lifted weights last night heavy on legs, also did weights Wed upper body

    SCY (times without reaction time)
    400 warmup

    50 fr nb from block about 95% out and a little more back (25.23)

    200 easy

    50 fr AFAP nb first 25yds and 2 breaths back (25.?? - camera on far side of pool and couldn't get exact finish)

    200 easy

    50 fr AFAP nb first 25yds and 4 breaths back (26.17)
    • proof breathing slows me down

    200 easy

    100 kick

    That was my first nb 50 I've ever accomplished from the block and I am very pleased about it, as well as the result (kids, don't try this dangerous activity). The block seems to make the whole process of swimming without air more difficult. Had to hold back a little to get this done.

    From review of footage there were a few technical flaws that have my concern. They are the things I've been working on and fixing for ever. It's like I forget everything I've learned when I get on the block.
    • Breaking out crooked with right foot kicking out of streamline on first arm pull (both off start and wall).
    • Entering the water with knees bent. looks like the water makes my line buckle when I enter.
    • My recovery is still too wide. I watch footage of Roland Scheoman, his arms remain within a narrow volume of space both above and below the water

    Guess I'll work on this then head back to this pool (with blocks) again. I'ts quite a bit of a hassle filming and driving there, and the swims are painful.

    SCY meet in 20 days. I will be 50 in March, so this is my last chance to better my 2013 time, which should have been done already.

    Updated January 30th, 2016 at 10:38 AM by __steve__

  11. Nuts and Cardiovascular Disease

    by , January 29th, 2016 at 06:19 PM (Sports Medicine Blog)
    A meta-analysis of 61 trials performed by Tufts researchers in Boston found that tree nut intake lowers total cholesterol, LDL cholesterol, triglycerides, and another cardiovascular disease marker, ApoB. The trials examined lasted from 3 to 26 weeks. Interestingly, they found that the nut type was less important than the quantity of nuts consumed. More was better with stronger effects being noted for those consuming more than 60 grams per day of nuts. Nuts are high in calories, so adding a lot of nuts to your diet could also add on weight, unless you consume fewer calories elsewhere.

    Link to abstract:

    Jessica Seaton
  12. Older Athletes Have a Younger Fitness Age

    by , January 29th, 2016 at 04:07 PM (Sports Medicine Blog)
    This NYT article reviews some recent studies that determine a person's "fitness age" using an online calculator. A physician/triathlete contacted the developer of the calculator and recommended that the Norwegian group study the athletes entered in the 'Senior Olympic Games" Almost all athletes participated and the average difference between chronological age and fitness age was 25 years! The group is still working on parsing out data to see if endurance sports - like swimming and running - have lower fitness ages than other sports. The article includes a link to the online fitness calculator.

    Cathy Fedako
    Tags: age, fitness
  13. Sarasota Y Sharks Masters 5:30 AM Workout 02/01/2016

    by , January 29th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast 1:10
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy
    150's: free
    50's: choice

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 X 50 breast 1:15
    4 X 50 free--85/90%-- 1:00
    4 x 50 warm down: 1:00

    Swim Workouts
  14. Week 174 - Friday

    by , January 29th, 2016 at 09:51 AM (After a long rest)
    I went to bed early last night and slept nearly all night; I woke about 30 mins before my alarm. i felt far less tired today and had a good practice.

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

    main sets
    8x75 kick on 1:10 descend 1-4,5-8
    8x50 back build on 1min
    17x25 at 100 race pace on :30(should have been 16 but on of the guys gave Tom some guff and we ended up doing 17 h
    75 easy
    8x75 with fins at 50 speed on 2mins(target :33/:34)

    warm down
    200 easy

    i held :57-1min on the kick. On the back I felt really good and was coming in on :31/:32s. On the race pace 25s I was :13 to my feet. This was a little slower than I hoped but it's ok. Tom gave me a choice on the last set. Aerobic IM set or a quality set. I felt good and wanted to do better than I did on the 25s so went for the quality set. It was super rough but went :35,:34,:33,:34,:34,:34,:34,:33. I felt like I was going to barf a few times and struggled to catch my breath. Tom said I was turning in :22s on most of these which is good.
    Swim Workouts
  15. Week 174 - Thursday

    by , January 28th, 2016 at 09:44 PM (After a long rest)
    I once again woke up early. I am going to take Jim's advice and get a sleep apnea test since this is a pattern(and is affecting my swimming). Today was a dryland day.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    i avoided the power roller today despite the strain on my side not really hurting. I thought I would go easier today and start back on the roller next Tuesday. I still did the bench planks which I discovered today can target different areas of the ab simply by changing my body height. I guess this is obvious but it was an aha for me.

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

    main sets
    12x50 kick on :55
    8x75 free on 1:05 with snorkel
    200 easy
    3x(4x25 on :40 as open,close,easy,fast with fins)
    8x50 catchup drill on :50

    warm down
    200 easy

    Swim Workouts
  16. Thur Jan 28

    by , January 28th, 2016 at 06:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 20Y UW @ :30
    50 EZ

    Main sets:

    5 x 50 w/fins done as:
    20Y UW + cruise in 5Y + :5 rest + 25 shooter
    100 EZ

    8 x 25 SDK w/drag sox @ :45-1:00
    100 EZ

    4 x 25 w/drag sox @ :45-1:00
    -- 2 free, 2 flutter kick with board
    -- The 2 flutter kick 25s were the longest, most agonizing 25s I can remember doing. I felt like I was going nowhere.
    100 EZ

    25 EZ to deep end
    5 x backstroke starts w/bungee cord
    50 EZ
    1 x backstroke start w/o bungee cord
    50 EZ
    3 x 25 w/bungee cord, paddles & fins, swim to resistance and then X# of fast strokes
    175 EZ

    Total: 2250


    Jim was there today too, tho he was doing an entirely different workout. Still, we had time to chat. Drag sox are evil, and rather exasperating. I was watching Junya Koga do some backstroke starts on a race club link. I think I need to pull up slightly higher on mine. I hope the backstroke ledge arrives at masters meets fairly soon ... Off to do some yoga while my veal pancetta pasta sauce simmers ...
    Swim Workouts
  17. 1|28|16 SCM

    by , January 28th, 2016 at 02:37 PM (Blog)
    400 warmup fins and snorkel

    2 x 2:00 dolphin kicking with fins and snorkel pressing against wall
    • pool had hot and cold spots, had to mix

    12 x 20 - 30 seconds on 1:00 fr
    • elastically tied to wall, hold a distance to a marker on bottom

    20 x 14m on 1:00 light sprint fr + another 14m easy br
    • muscle memory form

    7 x 25 UWDK on 2:00, fast quick kicks descended to slow long kicks
    • 30 kicks in 0:19 -> 11 kicks in 0:24

    Updated January 28th, 2016 at 07:20 PM by __steve__

  18. Sarasota Y Sharks Masters 5:30 AM Workout 01/29/2016

    by , January 28th, 2016 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:00
    3 X 100 1:45
    3 X 100 kick 2:15
    Two rounds

    1 X 100 easy 2:00
    2 X 200 IM 4:00
    Three rounds

    6 X 150 pull 2:30
    1-3: 50 cruise/100 fast
    4-6: 100 cruise/50 fast

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  19. Wed Jan 7

    by , January 28th, 2016 at 11:16 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt


    450 various (did 400)

    4 rounds w/fins, IM order
    1 x 25 shooter + 25 EZ @ 1:00
    1 x 50 power kick both ways @ 1:00
    2 x 25 drill + 25 swim @ 1:00
    1 x 100 IM @ 2:00 (I did these 25 fly @ 100 pace + 75 mod back kick)
    1 x 50 kick @ 1:00 (did a couple of these burst + cruise)

    50 EZ

    Main sets:

    3 rounds (200 IM + :15 rest + 50 fast stroke + 50 EZ)
    3 x (50 AFAP breast + 150 EZ)
    #1 = 36, was getting a cramp in whip kick so switched to breast dolphin
    #2-3 = 32 high (!)
    extra 50 EZ at end

    3 rounds:
    4 x 25 kick @ :40
    odds = fast
    evens = power kick
    1 x 50 EZ
    extra 50 EZ

    4 x 100 IM hold best average @ 2:10
    4 x (50 fast dolphin kick w/fins & board + 50 EZ)
    -- 26, 26, 26, 27
    extra 50 EZ at end

    Total: 3400


    I actually did a fair amount of the workout last night, though I took a hard pass on the 250 IMs. I tend to do more breast when swimming with Pitt with Bill on deck. I was very shocked when I dropped that first 32 high doing breast dolphin (and its was very wavy). That was about 3.5 seconds faster than my regular breaststroke. I've read that breaststroke kickers are born, not made. I'm not sure there is all that much I can do to improve my breaststroke kick ... I suppose the breaststroke fins might stretch your ankles side-to-side much like long fins can help with flexion for dolphin and flutter kick. Something to ponder. Off to Sewy later.
    Swim Workouts
  20. Week 174 - Wednesday

    by , January 27th, 2016 at 09:45 PM (After a long rest)
    My son came down in the night saying he had been sick(poor guy). He only asks for Mum when he is really sick and last night was one of those. My wife went up to his room and after they left I could not sleep so watched a really good documentary on Pluto on YouTube(the wonders of our Apple TV). I thought I would go back to sleep but alas the documentary was good and my mind started turning; which is never good at 2am.

    There was some confusion as to who was coaching this morning. Since Toms wife had there daughter in December Tom has been taking a day off from mornings each week and for a while another coach Jayce has been on deck. It had worked great until this morning. Luckily, our Wednesday is a race pace workout and I quickly made up a simple workout around the race pace set. I ended up doing the variation we did on the 100s last Saturday but applied to our 50s. Unfortunately this was not planned in advance and was based on how I felt rather than a plan for the workout.

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

    main sets
    10x50 kick on :50
    200 easy
    5x(4x50 on :55 at 200 race pace) with 1min between rounds
    200 easy
    5x200 back kick with fins on 2:30

    warm down
    200 easy

    i tried ramping up the 50s again today and was able to go :25s on all of these 50s. I was really whooped but really happy with this set; especially with the crumby sleep. On the 200s kick I held 2:05-2:07s.

    I just oust signed up for 1 day of a 3 day USAS meet on 13th Feb. I will do 3 events. The 200 free, 50 free and 200 back. I would have liked to do a couple days but it's tough with being Dad and being one of the coaches. This is a heats and final meet but if I make finals I will scratch.
    Swim Workouts