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  1. 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
  2. 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
  3. 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
  4. 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
  5. Evening workout with team

    I enjoyed a fun TNYA practice at John Jay last night. I’m much more a natural morning swimmer—I never want to go back out in the evening, especially into the cold and dark this time of year—but I’m always glad when I do, and last night was no exception. (It helps that the pool is a 10-block walk from my apartment!) Chester was on deck, and there was good camaraderie in our lane of four for the following:

    Extended warmup
    400 swim
    4 x 50 kick @ 1:05
    300 pull
    4 x 50 kick @ 1:05
    200 IM drill
    4 x 50 kick @ 1:05
    100 swim

    4 x 100 FR swim @ 1:25 [kept these 1:17 or under]
    2 x 50 active recovery with good form @ 1:00
    4 x 100 IM or BK swim @ 1:35
    2 x 50 active recovery with good form @ 1:00
    4 x 100 FR pull @ 1:20
    2 x 50 active recovery with good form @ 1:00
    4 x 100 IM or BK swim @ 1:30 [kept these 1:25 or under]
    4 x 50 easy @ 1:00

    3 x 100 kick @ 2:15 (1st = 5 UDK off each wall, 2nd = 6, 3rd = 7)
    200 pull with breathing pattern @ 3:00
    3 x 50 kick @ 1:10 with same kick pattern
    100 pull with breathing pattern @ 1:30

    50 synchro swim with Cara
    Categories
    Uncategorized
  6. Fly Focus today

    by , December 11th, 2013 at 08:48 AM (Mixing it up this year)
    Felt fairly good but had forgotten to bring a workout card with me. I usually have my workouts written out on index cards that I then laminate and keep by the pool. I can also reuse them over time. So today I came up with this on my own since I wanted to do Fly but really did not want a heavy sprint day.

    500 free
    500 free kick w/zoomers

    8x25@:10RI torque drill w/paddles & snorkle
    4x50@1:15 as 15m AFAP Fly + EZ Free
    8x25@:10RI fly scull drill w/zoomers & snorkle
    4x50@:10RI 1 arm fly drill w/zoomers
    4x50@1:15 fly holding 200 pace went 46, 48, 48, 48 pushed this nicely

    500 free kick w/zoomers moderate speed
    3x100@:15RI free EZ

    Total 2800 yards
    Categories
    Swim Workouts
  7. Tuesday, December 10, 2013 5:00-6:00pm

    by , December 10th, 2013 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    Wow, finally back in the water!! Maybe I'll get to swim tomorrow night as well. I am on my "weekend", having Tuesdays and Wednesdays off from work. I still have to wait till my wife comes home from her work before I can leave the kiddos to get in the water.

    I'm so wasted tired on a daily basis now though. Not just from work, but first thing in the morning (7:30am) I'm up to get my son's meds before school, then by 8:00, my dad and his friend are here, and we have been working on the 2 bathrooms remodel/full renovations. This includes the re-routing of all sewer lines in the house, all plumbing. On top of this, fixing/replaceing the floor joists in the basement that were cut by some previous homeowner. GRRRRRR... Then all the cosmetic repairs...like putting the walls back together. It's going to be a big task, especially keeping one bathroom in "working condition" through the whole thing. It's no small task, but we're "all in" now. Thankfully I have my dad (engineer, construction, electrical, plumbing, concrete, basically anything non-desk job related). Between the two of us, we can get a lot done for minimal cost.

    Well...I guess this is a swim blog so:

    500 Free
    :20 rest
    400 Free
    :20 rest
    300 Free/Back by 25s
    :20 rest
    200 Free
    :20 rest
    100 Free (this was a 1:15) basically swam the same pace from the beginning, but shows how slow I was. It was somewhat painful as well, though I tried to keep it relaxed and stretched out.
    (1500/1500)

    10 x 50 Flutter Kick w/ board @ 1:00 (or straight 500 Kick since I was basically going :58/:59s)
    (500/2000)

    16 x 50 Free Pull w/ paddles @ :45
    8 x 50 Free w/ paddles and short fins @ :40 (felt nice to have some speed) went :31s
    4 x 50 w/ short fins (25 Fly Fast, 25 EZ Free) @ 1:00
    (1400/3400)

    100 EZ and gone.
    ---------------------------------

    3500 Yards


    Hopefully I'll get to get in tomorrow. This was more of a stretch out, get a feel for the water swim anyway. Only my Fly felt good today.
    200 Fly is still in my sights for my next meet in a few weeks...at least it's right here at home.
    http://www.inlandnwmasters.org/meets...nterInvite.pdf
  8. Tuesday, December 10, 2013

    by , December 10th, 2013 at 10:53 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 83
    Partly sunny skies with humidity at 67%

    Warm up
    200 FR as 2(50CU/50DPS) w/snorkel
    200 BR as 2(25K/25DR/50DPS) w/snorkel
    200 BK as 2(25K/25DR/50DPS)
    200 Fly as 2(25K/25DR/50DPS) w/snorkel
    8x25 SDK frontside UW on 1:00 w/fins *11s-10s

    *Set 1*
    8x25 on :40 2xIMO
    *Fly-14s, BK-15s, BR-19s, FR-14s, right into...
    4x50 on 1:00 IMO *31, 33, 41, 30
    ---500 FR Pull w/agility paddles-tube-buoy-snorkel, build by 100 EZ to Steady
    8x25 on :30 2xIMO
    *Fly-14s, BK-15s, BR-19s, FR-13s, right into...
    4x50 @RP on 1:00 IMO *32, 33, 40, 29
    ---500 FR Pull w/agility paddles-tube-buoy-snorkel, build by 100 EZ to Strong

    *Set 2*
    1000 FR Swim as 10(50CU/25DPS/25 Fast hyp-1)

    Warm down
    200 IM EZ
    100 IM EZ

    Comments:
    I would prefer cooler water temperature, but other than that, the water is very clear and the SWF weather is great at this time of year. In Set 1, the IM pace 25s feel smooth, however 50s were sluggish, so I do not anticipate doing that pace in a straight 200 IM yet. I do not feel as strong in the water as I did in August, but I have not done very much dryland training since then and hardly any quality swimming with paddles or fins. This coming Sunday I will swim four events at the Florida Senior Games, and then begin to rebuild my strength, speed, and endurance.
    Categories
    Swim Workouts
  9. Week 63 - Tuesday

    by , December 10th, 2013 at 10:42 PM (After a long rest)
    I was very tired when I woke this morning and felt like I could have done with another couple hours of sleep. This mornings workout was quite straight forward but I was very stiff from all the pulling yesterday. I did loosen up after the warmup and felt pretty good by the end of the workout. I had an early work start this morning so had to rush when the workout was over to make to my first meeting. Tonight I headed back to the pool for a weights session and a short loosen up swim.

    Warm up
    8x200 free with snorkel on 2.40


    Main set
    12x100 with tempo trainer holding 80 beats per minute on 1.25
    4x(4x50 kick with fins on 40, 100 kick with fins on 1.20) swum odds back and evens free kick
    2x500 on 6mins with snorkel


    Total 5000scy


    On the tempo trainer set I struggled to get my arms over that quickly but held 1.02s throughout. The kick with fins I held 30 pace per 50. The 500s were swum smooth with focus on DPS.


    Tonight's weights I did the 3 circuits, with 10,8,6 reps at 80%, max, fail


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


    My loosen up swim I swam in the lane with mirrors on the floor of the pool(temp mirrors) and focused on hand entry. I did 40x50 on 45 free.


    Total 2000scy


    I am very sore and stiff as I write this entry and very tired.
    Categories
    Swim Workouts
  10. Tuesday, Dec. 10

    by , December 10th, 2013 at 05:10 PM (The FAF AFAP Digest)
    1550 EZ @ Sewickley Y with a few bursts and up tempo 25s. The good thing about Sewickley is that there is a whirlpool and hottub.

    ~~~~~~~~~~~~~~~~~

    NE Champs is up to 496 swimmers and revised psych sheets come out tomorrow. No taper b*tchies yet and my legs don't feel rested. Trying to stay positive, so important during taper. My free times have been very fast in practice so I am keeping that at the forefront of my mind!
    Categories
    Swim Workouts
  11. Tuesday 12/10/13

    Tuesday 12/10

    AM only SCY

    2x
    300 swim
    4x75 @ 1:30 k/d/under H2O kick w/ fins
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel

    8x25 @ :20 rest V.S. (dive the odd 25s)
    100 EZ

    Total: 2300

    Only had time for a short morning swim because of college practice and then a high school swim meet this evening.
    Categories
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/11/13

    by , December 10th, 2013 at 03:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:45 1:40
    2 X 50-faster- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 4 on 1:15 6 on 1:10
    1 X 100 swim

    4 X (4 X 50 descend 1-4
    Round 1- free 1:00
    Round 2- breast 1:15
    Round 3- back 1:15
    Round 4- fly 1:15

    5 X 300 pull 4:45
    1-4: negative split
    #5: best effort

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  13. Nice and cold today, yea!!!

    by , December 10th, 2013 at 08:32 AM (Mixing it up this year)
    Got a so so distance set in today, though it was not where I would have liked it to be.

    500 Free
    500 Free kick w/zoomers
    5x200@3:00 free w/paddles & bouy descend went 2:52, 2:51, 2:47, 2:44, 2:40 ok but not great
    5x100@2:30 free kick w/zoomers as 25 AFAP +75 EZ went 19, 18, 17, 17, 17
    5x100@2:00 free w/snorkle good body position, 6 beat kick getting good catch
    100 kick as 50 free/50 breast

    Total 3100 yards
    Categories
    Swim Workouts
  14. Monday 12/9/13

    Monday 12/9

    "Just a 'sniff' of taper!"

    PM only SCY

    2x
    300 swim
    4x150 @ 2:30 k/d/sw by 50 I.M.O.
    5x100 @ 1:15 light D1-5

    8x25 @ :40 V.S.
    300 EZ

    8x50 start @ 200 PACE and try to get faster (FL)
    2 @ :40 (30.4, 30.1)
    2 @ :50 (29.5, 29.0)
    2 @ 1:00 (28.8, 28.7)
    2 @ 1:10 (28.5, 28.4)
    8x25 @ 100 GOAL TIME (FL)
    2 @ :20 (13.2, 13.1)
    2 @ :30 (14.1, 13.5)
    2 @ :40 (13.9, 13.2)
    2 @ :50 (13.5, 12.8)

    8x50 A.R.
    2 @ :40
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    4x100 @ 1:20 A.R.

    4x50 @ :50 200 PACE (I.M. - 27.7, 31.1, 33.1, 26.7)

    8x50 A.R.
    2 @ :40
    2 @ :50
    2 @ 1:00
    2 @ 1:10
    4x100 @ 1:20 A.R.

    Total: 5700
    Categories
    Swim Workouts
  15. Workout 12/09/13: morning

    by , December 9th, 2013 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Not too much to say, as I had less than 30 min to swim today due to a doctors appointment before work. Did a meet warmup, minus block starts, totaling 1400yds in just under 25 min.

    After the Thorpe Set on Sat I was bushed and just took it easy. Went to a ham dinner at my buddy Rick's church and watched "Homerun" with my wife, then took the family (minus my natural children) to the Yankee Candle flagship store in Deerfield, MA, yesterday. Always a great adventure!
    Categories
    Swim Workouts
  16. Magic 600s

    This morning I swam at Riverbank with Rondi. Yesterday’s snow turned to a wintry mix overnight here, and the footing on the pedestrian bridge leading into the park and in the park itself was a little dicey. The city is very aggressive about salting, but to get to the pool you have to leave city property and walk through what is technically state park land (actually not really land, but landscaped terrain built over the sewage treatment plant, which was built over the river). You can definitely tell where the boundary is.

    I was pretty sore and tired this morning. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 IM d/s)

    4 x magic 600:

    • First one was actually a magic 700, because I miscounted, so FR/BK in a 1-1-2-1-3-1-4-1 pattern
    • Second one was a backwards magic 700 minus 100, alternating FR and BK in a 2-1-3-1-2-1-1-1 (lengths) pattern
    • Numbers 3 and 4 were magic 600s, alternating FR and BK in a 1-1/2-1/1-1/2-1/1-1 (lengths) pattern

    [I invented the magic 600s today, and liked them because they give me an extra backstroke length vs dropping a 100 from the magic 7s.I experimented with left-side breathing and 4- and 6-beat kicking on the freestyle lengths, and just doing 100 at a time made that seem manageable.]

    6 x 100 IM @ 2:00, desc. 1-3 [1:50, 1:45, 1:40, 1:51, 1:45, 1:41]
    200 IM kick

    300 warmdown + play
    Categories
    Uncategorized
  17. Monday, Dec. 9

    by , December 9th, 2013 at 03:41 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    600 various
    100 scull
    4 x 50 fly drills
    4 x 25 shooter + 25 EZ
    5 x 25 up tempo free + 25 EZ
    100 EZ

    Total: 1550


    ~~~~~~~~~~~~~~~~~~

    Had a very fun whirlwind weekend in NYC. Walked around a ton, which was bad for the resting of the legs. Lil Fort loves NY; she can't wait to go back. 4 more days of rest. Not really sure what to expect out of the meet. It has been a somewhat trying fall of training. I'm really hoping to get in some weights again this winter.
    Categories
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/10/13

    by , December 9th, 2013 at 02:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    4 X 100 1:45 1:40
    1 X200 3:30 3:20
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Sets 1&3: IM on 2:00
    Sets 2&4: Free on 1:45
    Descend each set 1-4

    1 X 200 3:20
    4 X 50 descend to fast 1:00
    Three rounds, pull or swim

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  19. Week 63 - Monday

    by , December 9th, 2013 at 02:30 PM (After a long rest)
    I was originally heading to LA tonight with work but at 3am American Airlines phoned my house to inform me my flight was cancelled and I had been rebooked on an alternate route via Boston. Needless to say I am not flying to LA from Dallas via Boston and will postpone the trip. Anyhow, with the early call I was up early and was excited to be heading to practice. Today's workout was really tough but again I saw improvement in our 10x300 test set which is very rewarding.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x300 pull with paddles on 3.30
    10x200 pull with paddles on 2.20
    10x100 pull with paddles on 1.10

    warm down
    100 very easy

    Total 6800scy

    i may have done this much pulling in college( maybe) but I have defiantly not done this much in one practice with masters. This was a lot of pulling and I felt very tired at the end. Luckily my lats and tris are not too stiff as I write this but will no doubt feel this set tomorrow.

    I worked the 300s and I went 3.05,3.03,3.01,3.01,3.01,3.00,3.01,3.03,3.03,3.03. The 200s I eased up a little and tried stretching out focusing on DPS and held 2.05s. The 100s I picked back up again and held 1.01s until the last one where I went 59. We swum several longer workouts last week but this was done in about 1hr and 20 mins with only 30 seconds between sets to rehydrate and this made it even tougher.

    Updated December 9th, 2013 at 02:37 PM by StewartACarroll

    Categories
    Swim Workouts
  20. 82.7 degrees today just a tad warm but workable

    by , December 9th, 2013 at 08:27 AM (Mixing it up this year)
    On the warmer side today but atleast I got my own lane! Here is another one of Leslies workouts for today. I did have to cut out some of the rest since I only have a limited time to get it done.

    500 Free
    500 Free kick w/zoomers
    4x50@1:00 burst & cruise
    50 EZ
    4x50@1:00 burst & cruise fast hands drill
    50 EZ
    4x50@1:00 burst & cruise
    50 EZ
    3x(25 AFAP kick + 75 EZ kick)@3:00 on the AFAP free kicks went 25, 25, 24
    50 EZ
    3x(25 AFAP + 75 EZ)@3:00 on the AFAP #1&3fly went 19&18 #2 free went 16
    200 free EZ w/snorkle
    200 free EZ kick w/zoomers

    Total 2800 yards
    Categories
    Swim Workouts