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  1. 6|10|14 SCM

    4 x 200 fr on 5:00 at various tempo's
    3:00, 3:30, 3:10, 3:18

    800 (16 x 50's) various consisting of drills, fr, backstroke

    8 x 50 on 2:00 as 25 fr hypoxic (16 - 18's) / 25 back or drill

    Today I am unrested and feel crumby. was up almost to 4 am, and the alarm was set to wake up at 7:30 am because I had Jury duty. So it is no surprise to me my swimming today felt like Schiβe and I am still upset and tired, moreover at work

    Updated June 10th, 2014 at 06:34 PM by __steve__

  2. Week 89 - Tuesday

    by , June 10th, 2014 at 05:32 PM (After a long rest)
    Today I swam at the Stanford aquatic center and had a LOT of fast fun with Stanford Masters swimming LCM. The masters team were really great and friendly, and the workout was hard but terrific. I swam with about 14 guys and gals and all of them were fast.

    Warm up
    700 free
    4x200 IM on 3:20 descend 1-4

    Main set
    2x(100 free on 1:20, 100 back on 1:30, 100 free on 1:05, 100 back on 1:15, 100 free on 1:20, 100 back on 1:30, 100 easy)
    4x100 pull on 1:20
    50 easy
    3x100 pull on 1:20
    50 easy
    2x100 pull on 1:20
    50 easy
    1x100 pull on 1:20
    150 easy
    5x(100 drill swim by 50 on 1:30, 100 kick on 2mins)

    Warm down
    200 easy

    Total 5400LCM

    I did not feel that great during the warmup but after getting my heart rate up in the IM set I started to loosen up and by the main sets I felt good. I was holding about 1.07-1.09 on the free in the first main set and 1.12-1.13s on the back. On the pull set I was hauling and held 1.03-1.04s. I was neck and neck the whole workout with two other guys. I plan on going back tomorrow for some more fun.
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-06/11/2013

    by , June 10th, 2014 at 01:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    10 X 50 1:15
    Choice. #3-6-9 are fast

    6 X 50
    odd: blocks--sprint 25/25 easy
    even: build to race finish

    1 X 50 blocks @ race pace

    WARM DOWN: 4 X 50 easy

    Updated June 10th, 2014 at 05:08 PM by Editor

    Swim Workouts
  4. Another hot day but a good workout

    by , June 10th, 2014 at 08:39 AM (Mixing it up this year)
    Today was a great distance workout despite the 81.5 degree water. At least I had my own lane.

    400 free
    400 free kick w/zoomers

    2 times thru
    800@14 free w/big paddles & bouy R1- 12:53 R2- 12:30
    400@7 free w/strapless paddles &bouy R1- 6:17 R2- 6:08
    200@3:30 free R1- 3:22 R2- 3:17

    400 free EZ

    Total 4000 meters
    Swim Workouts
  5. Feeling Better! Monday, June 9, 2014

    by , June 9th, 2014 at 10:03 PM (Workout Swimmer)
    Slept in this morning, for some reason I just couldn't fall asleep last night. So when the alarm went off at 4:45, I decided pooh, my back has been hurting so bad anyway, why even bother? Got home from work early and went over to the pool around 4pm, swam just a steady pace, making sure my back was ok. Did pretty well! Got in 3100 as follows:

    600 back/free, breast/free
    3 x 200 pull
    600 kick/free w/zoomers (no board - kicking on my back)
    3 x 300 pull holding 1:30 pace(ish)
    200 easier than all the above!

    Pleasantly surprised by how well my back held up. I think with a Jeanie massage tonight and full nights sleep I should be back in the saddle by tomorrow, or Wednesday at the latest.
  6. Fast IM before Breckenridge CO

    by , June 9th, 2014 at 04:03 PM (Chowmi's Blog)
    Well, it's time for the first vacation of the summer. So.... I modified the last several workouts to do "Things I can't/won't do while on Vacation".

    Sunday, LCM converted in to SCM - YEAH!
    I went to workout mainly just to check the box of coached workout before going on vacation. To my delight they put a bulkhead in the LCM pool so scrambled for the deep end and recruited 2 friends to do our own workout in our own lane.
    The main set was
    4 x 100's on 3:00 ==>I did them free
    100 straight 1:13
    50/10/50 1:10
    50/10/25/5/25 1:07
    4 x 25 5 sec 1:04

    4 x dives + break outs
    1 at a time and giving feedback

    That was fun!

    I wasn't very fast on the 100's, but not so far off and not out of control either. I think it's a great place to be for now, and hopefully I can hold on until the fall and improve. I'd like to be 1:07 or :08 on the straight 100, and down to 1:00 or sub on the broken 4 x 25's.
    Today I basically did 3 x 100 fast IMs

    1:17, 1:16, 1:16

    Those were around a bunch of other 100's the lane was doing. Very solid, but i'd like to be even faster. My best ever was recent and a 1:14. That was a serious crankin' it day but we were all doing IMs so I had good racing.

    3 x strong 50's, about 1:30ish

    The fly was really promising at 33. I haven't been there in awhile and am getting back into it. I'd like to breakthrough later this year, finally getting past the 32/33 mark and going 31's from a push.

    I didn't have enough rest to have a snappy back/breast, so those were a bit slower.
    In Breckenridge, i'll just do garbage yardage but lots of kick. I think i'm around 23 miiles or so towards the 50 mile club. I can usually do 2 miles each workout, which they use 1800 as a mile.

    See you later!!!
  7. 6|9|14 LCM

    10 x 50 easy free on 1:00

    3 x 100 flutter kick with board and snorkel

    6 x 50 free on 3:00, build speed but keep a light touch
    • 48, 43, 38, 34, 32, 62
    • on the 2 faster ones (34, 32), no breathing until 35m then breathe every 2 stroke

    Discovered I go fairly quick and with a fast turnover without muscling through the stroke
  8. Sarasota Y Sharks Masters 5:30 AM Workout-06/10/2013

    by , June 9th, 2014 at 01:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20
    1 X 100 swim

    1 X 300
    50 stroke/50 free

    6 x 100 2:30
    odd: perfect stroke
    even: 85/90%--strong

    6 X 50
    odd: blocks--25 sprint/25 easy
    even: build to race finish

    WARM DOWN: 4 X 50 easy

    Updated June 10th, 2014 at 05:09 PM by Editor

    Swim Workouts
  9. Week 89 - Monday

    by , June 9th, 2014 at 12:32 PM (After a long rest)
    Yesterday was another busy day for my daughter and consequently me as her personal taxi service and cheer leader. Her best event is the back and the further the better. Yesterday she had the 100 back which she was hoping for a best time in. She learnt a valuable lesson that I hope for her sake she does not repeat. The pool she swam at was fairly old and the pads are very slippery and she slipped really badly at the start; she was at least two body lengths behind before she got out of the flags. I was so proud of her though because she never gave up and swam great and her time was just slightly slower than her best time. On her 200 free she dropped another 6 seconds and her 50 breast which she has not swum in a year she dropped almost 14 seconds. She is now at AA to AAA on nearly all her swims and she is having fun. Even after her back start she was smiling which I thought was pretty awesome.

    Despite a great night of sleep I felt quite tired this morning. I suspect it's a combo of hard workouts last week and then a long weekend as cheer leader. I am traveling again this week(this is my last week long trip ahead of worlds and I am really looking forward to this one). I am back in San Francisco and will swim at Stanford tomorrow and Wednesday. When I swam in college I swam in some great pools but never at Stanford so this will be a first.

    Todays workout out was a mid distance workout swum long course.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets
    8x100 kick on 1:50
    6x500 descend 1-3 1,2,4,5 swum with bouy and paddles 3,6 without on 7.30

    Warm down
    200 easy

    Total 4700LCM

    We have been doing a lot of 100 kick sets on 2mins LCM but I guess after my 10min kick last week Tom decided to reduce my interval. I was holding 1:35-1:40 throughout. On the 500s I went 6:05, 5:55, 5:47, 6:05, 5:59, 5:48. This was hard because mentally I knew the fastest 500s were without toys and I set a pretty fast pace on the second pull 500. I tried working my turns and my kick on #3 and #6 and was pleased with my pace. What made these even harder was that there was lightening in Dallas this morning and we lost power several times during practice. The last two 500s were swum with just the office and weight room lights on, so for want of a better description it was pretty dark in the pool. There was enough light to see the wall but only a couple of feet from the end of the pool. I guess our lights have a trip where they can't be restarted for 5mins after a surge so just as we were finishing the last 100 OF THE last 500 the lights started coming on. Throughout the lightening storm the many electronic clocks in the pool stayed on. Quite weird. Luckily the pool is well grounded and we are safe.

    Thursday we have our 100s best average kick set so I will be swimming scy so we can see progress. I hate this one but I know my kick is much weaker than my pull so keep working it.

    47 days til worlds.

    Updated June 9th, 2014 at 03:27 PM by StewartACarroll

    Swim Workouts
  10. Hot pool and crowds, not a good combination

    by , June 9th, 2014 at 08:38 AM (Mixing it up this year)
    The pool was on the hot side for me at around 82ish. When I am warm diving in I know it is not going to be good. Not only that but the rec pool was closed so everyone from there was trying to swim in the lap lanes.

    I had one USA swimmer in with me but if I can lap him he is way out of shape and he also does not know how to circle swim and just goes down the center. Next time if I have my paddles on I will knock him around a bit till he learns to circle.

    My whole goal today was just to do 3000 meters to reach the 250 mile mark for the year. Made that goal.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles
    5x100 #1 fly, #2 back, #3 breast, #4 free, #5 IM no interval just went we I wouldn't cream everyone
    500 free kick w/zoomers
    500 free w/snorkle

    Total 3000 meters
    Swim Workouts
  11. Sunday, June 8

    by , June 8th, 2014 at 04:35 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    6 x 25 burst + curise
    100 EZ

    Main Sets:

    4 rounds:

    1 x 25 AFAP
    1 x 25 EEZ
    1 x 50 AFAP, broken
    1 x 50 EZ
    1 x 75 AFAP, broken
    1 x 75 EZ
    1 x 100 AFAP, broken
    1 x 100 EZ

    -- approx :30 rest after EZ portions

    R1= :10 rest
    R2 = :15 rest
    R3 = :20 rest
    R4 = :20 rest

    R1 = dolphin kick w/board & fins
    R2 = breast
    R3 = dolphin kick w/board & fins
    R4 = free w/paddles: did this one at 100 pace, not AFAP. didn't have any more AFAP

    extra 100 EZ

    5 x 50 smooth backstroke w/paddles
    100 EZ

    Total: 3400


    Today, I came in expecting the pool to be long course. Nope, the competition pool was closed and rec swim was in the small pool (belch). I had my own lane for about half the workout though.

    Now off to a farewell party for one of my swimmers who is moving to NY. I will miss him.
    Swim Workouts
  12. Workout: 06/08/14 OW

    by , June 8th, 2014 at 04:15 PM (Maple Syrup with a Side of Chlorine)
    Ended up at the drive-ins last night, and bed around 2am. Up for Lake Paran this am at 8, did 0.6 miles with Tim and Rebecca. Eazy, first OW of season for both.

    Had brunch for Jinho and now at graduation party number 3 for the weekend. Church tonight, then Jinho flies home tomorrow.
    Swim Workouts
  13. 6|8|2014


    10 x 50 fr on 0:55
    500 drill with short fins
    7 x 25 fr 0n 0:40 hypoxic with short fins
    • missed 5th one

    9 x 25 fr on 0:40 with short fins / snorkel
    • 14's, 15's

    10 x 50 fr on 1:00 easy
    • 1-5: 6-beat kick
    • 6-10: 2 - beat kick

    3 x 50 FK with board on 1:30

    LCM meet yesterday
    50 free [28.97]
    Except for not consciously kicking super hard and pulling forcefully (was more preoccupied with form and streamline), the first 35m was perfect. This was where I took my breath and my rhythm, form, and all perfection was lost. Not being familiar with this pool, and thinking I had more to go than I did, I took another breath 5m out from finish - lol. I ruined that event, but with what I did and the cost of these mistakes, I am sure I am fully capable of beating my .34 by some tenths.

    100 free
    Had 50 fr SR form filled out ready to go but the official's reaction to my request changed my mind as I didn't want to interrupt things. She said I would need timers sent to the other side and from the looks of the operation, number of timers, and tight schedule, I decided to just do a 50 split for time unrecorded by looking up at the touch and got a [28.91]. Almost didn't finish the remainder of the 100 as I was too out of breath. Did backstroke to get me to the wall. Was suffering so bad afterwards a few other swimmers were worried I was about to die - lol, but didn't. Had to take 3 breaths for this swim. Sometimes during the split blasters I don't have this symptom, but I account the episode to improper warm-down and warm-up leading to it.

    Wasn't feeling well so I scratched the 200 fr and swam 1500 yds in the diving pool. Also swam in Strom Thurmond reservoir for 30 min on way home as a random drive in.

    Maybe I can try again later this month for another LCM

    Updated June 8th, 2014 at 06:13 PM by __steve__

  14. Fast Saturday distance workout

    by , June 7th, 2014 at 07:42 PM (Mixing it up this year)
    The kids had a great meet this morning where I got sunburnt and tired. It is amazing what happens when you hop in a cold pool. Got to love it, speed!

    500 free
    500 free kick w/zoomers

    4 rounds
    5x100 free R1&2 strapless paddles & bouy, R3&4 big paddles & bouy
    100 free kick w/zoomers
    R1 @2:00 went 1:34, 1:31, 1:30, 1:30, 1:29
    R2 @1:55 went 1:29, 1:30, 1:30, 1:30, 1:29
    R3 @1:50 went 1:30, 1:29, 1:29, 1:28, 1:27
    R4 @1:45 went 1:28, 1:28, 1:28, 1:28, 1:28

    200 free kick w/zoomers
    500 free EZ w/snorkle
    200 1 arm fly w/zoomers
    200 free kick w/zoomers

    Total 4500 meters
    Swim Workouts
  15. Workout 06/07/14

    by , June 7th, 2014 at 01:40 PM (Maple Syrup with a Side of Chlorine)
    Great evening last night at Jinho's graduation - a fun night with some great great speeches and celebration. Jin's dad came in from Boston for the night so it was extra special.

    I was able to get into the pool early today so I had the goal of 5000 yds:

    (really old stroke workout I found in my bag)
    300 Swim, 500 KDPDS

    3 x 150 on 2:30 (IM swtich)
    2 x 50 on :60 FR build
    3 x 100 IM on 1:45
    2 x 50 on :60 BR build
    3 x 75 on 2:30 (IM swtich)
    2 x 50 on :60 BK build
    3 x 25 IM on (no free)
    2 x 50 on :60 Fly build

    2 x (with snorkel; middle s50 fast)
    - 100 Swim with AP
    - 100 Kick with board
    - 100 Pull with buoy
    [2850 yard so far, now for Masters practice]

    200 swim/100 kick/200 pull
    4 x 25 drill
    4 x 25 burst and cruise

    Davis Mile (23:40-2:30 = 21:10)
    [5300 yds so far]

    300 loosen and out
    (Solo/Rec/5600 yds/130 min)

    Mission accomplished and now I'm off to two graduation parties today.
    Longest practice swim for me
    Swim Workouts
  16. Week 88 - Saturday

    by , June 7th, 2014 at 12:02 PM (After a long rest)
    My daughter is swimming at a USAS meet in lewisville this weekend and last night she had the 200IM. It's not been her strongest event but over the course of the last two meets this spring/summer she has dropped 30 seconds and at her last meet got an A time in the 200IM. Last night she dropped another 10 seconds and went 3:07. She is about another 6 seconds from her state cut but this was an AA time and she keeps improving which is very exciting to watch. Speaking to her coach after masters workout this morning he said that her whole group my daughter specifically has been cranking in practice and he spoke very nicely about her effort and the fact she deserves what's she's starting to see in her performances. This is goose bump stuff for a swimming dad. I am deliberately talking to her about enjoying swimming rather than focusing on goal times after all that's the important thing and something I have to keep reminding myself about when I swim and compete.

    Today we swam LCM again and today was a high tempo lactate tolerance day with overall low meterage, that hurt like a son of a gun.

    warm up
    400 free
    6x50 catchup on 50

    main sets
    8x(100 as fast as possible from a push on 2min, 2x50 kick on 1min)
    100 easy
    12x50 drill swim by 25 on 50

    warm down
    200 easy

    total 3200LCM

    We were supposed to do an extra set of 50s at 800 pace(16x50) but we ran out of time.

    the main set hurt badly and it took everything I had to keep up a high tempo but it worked out and I had an awesome set going, 1min, 1:01,1:02,1:03,1:03,1:03,1:03,1:02. The 50s kick were rough because they were active recovery on a short interval so we did not have much rest before the next 100 fast.

    49 days to worlds.
    Swim Workouts
  17. Workout 06/06/14: noon

    by , June 6th, 2014 at 06:00 PM (Maple Syrup with a Side of Chlorine)
    Helped serve breakfast to the seniors at the school today, including JinHo. A really great time to celebrate the kids and let them know that they are appreciated.

    At lunch, before graduation tonight:

    200 Fr/200 Bk/200 IM drill
    600 Shark Swim
    50 ez
    6 x 100 Back on 1:45
    - 1 = DPS
    - 2-5 = quarters strong
    - 6 = fast (went 1:11)

    100 loosen and out
    (Solo/Rec/1950 yds/35 min)

    Nice to get some backstroke in. Nice to have some open lane space
    Swim Workouts
  18. Week 88 - Friday

    by , June 6th, 2014 at 05:26 PM (After a long rest)
    It was terrific seeing my kids and wife last night after being out of town all week. I had a great nights sleep in my own bed(its funny how there is no bed like your own). This morning was a good workout and I really enjoyed cool water as opposed to cold water.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    8x100 drill build by 50 with snorkel
    1 Round the clock with fins
    200 easy
    12x50 odds swum 3 strokes and flip turn on 1.10, evens swum finger tip drag drill on 1min

    Warm down
    100 easy

    Total 3600LCM

    I was holding 1.15 on the 50 drill 50 build. The round the clock was tough, you basically do a 100 AFAP then take a minutes rest and continue until you get back to the top. I was holding 55s with fins so ended up doing 12 x100s with a minute between 100s. This was one hard set. The 50s with turns felt good but by the end I was dizzy.

    After the workout Tom sat down and worked out our week long training camp the week of 30th June. We will be swimming twice a day for 1.5-2 hrs per session and weights or dryland each day also. Three a days will be tough but then we start descending yardage and then the taper for worlds. Scary it's so close. I saw on the website it's 50 days or so. With a three week taper(for me) that's not a lot of time left
    Swim Workouts
  19. Friday, June 6

    by , June 6th, 2014 at 05:21 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ Pitt

    Warm up:

    600 various
    2 x (25 scull + 25 free) w/paddles
    4 x (25 shooter + 25 EZ) w/fins @ 1:10
    50 EZ

    Main Sets:

    4:00 VDK: :15 AFAP in streamline + :45 EZ (counting it as 100)
    -- VDK = vertical dolphin kick
    100 EZ

    8 x 25 burst + cruise @ :45-1:00
    -- did 4 from mid-pool
    100 EZ

    5:00 straight VDK (count as 200)
    50 EZ

    2 x (50 AFAP + 150 EZ)

    20 x 50 @ 1:10 w/fins done as 2 rounds of:
    4 x 50 w/paddles @ 200 pace (R1 = free, R2 = back)
    1 x 50 EZ
    4 x 50 kick
    odds = 100 pace
    evens = EZ
    1 x 50 EZ

    extra 100 EZ

    4 x (25 AFAP + 25 EZ) @ 1:15
    100 EZ

    Total: 3550 m


    I had expected the pool to be set up SCY and had brought a SCY workout that I was psyched to do. I couldn't think of a main set I was up for, so did a little bit of everything. Still tired, long course is dead hard.

    It's wonderful to have Fort Son home. I can't believe he is a rising senior ... where does the time go ... He told me that all seniors in his fraternity (he's President) get a fully paid spring break trip. Seems they get major funding from the CEO of Ebay, who was a member. Pretty cushy!
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout-06/09/2013

    by , June 6th, 2014 at 04:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30

    2 X 100 kick 2:15
    1 x 100 swim 2:00
    Two rounds

    1 x 400 choice--fins optional

    6 X 50 1:15
    1-3: perfect stroke
    4-6: descend--#6 @ 100%

    3 x 100 2:15--choice
    Swim @ 85/90%

    WARM DOWN: 4 X 50 easy

    Updated June 10th, 2014 at 05:09 PM by Editor

    Swim Workouts