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  1. Tough friday beginning with a mini fast

    by , February 6th, 2015 at 07:33 AM (Mixing it up this year)
    Needing to lose weight again and get my blood sugar back under control. I hate this battle.

    Swam in with the fast group on an empty stomach which is normal for a friday. Won't be able to eat until noon only coffee this morning.

    400 free
    3x100@1:45 free
    4x50@1:00 free

    2 rounds w/paddles & bouy
    200 free
    3x100@1:40 free
    4x50@1:00 free

    300 free
    6x100@1:45 free
    200 free kick w/zoomers

    Total 3400 meters
    Swim Workouts
  2. Week 123 - Thursday

    by , February 5th, 2015 at 06:17 PM (After a long rest)
    Patrick recommended I swim with NOVA several months ago while I was in Irvine and it was awesome. Brilliant pool, fast swimmers and great coaches. Since I was back in the area(Newport Beach) today I swam with NOVA once again. This was a fun workout and I was swimming next to Dickie Fernandez who is a fast guy. I had a lot of fun pushing him pretty hard!

    warm up
    400 free with snorkel

    main sets
    12x50 on :50 swum as 4x(2x50 free drill,swim, 50 back drill,swim)
    6x75 on 1:15 swum as 50 kick in back, odds 25 free and evens 25 free
    4x(25 on :30, 50 on 1min, 75 on 1:15, 100 on 1:45) odds kick on back and evens swim free
    100 easy
    6x100 on 1:15 pull with paddles
    4x(25 under water no breather, 25 scull feet first, 25 head first scull)

    warm down
    200 easy
    4xpush ups on bottom of pool - harder than it sounds

    i did not bring a kick board and there were none on deck so I did a lot of kicking on my back. I went pretty quick on the set of 25,50,75,100 like 1:20 pace throughout. On the free I went 13,28,43,56. On the pull I was also going hard and held 57-58s. I really enjoyed this swim and the team were very friendly. The push-ups were fun but I could not do them since every time I pushed I would go off the bottom. Apparently this is about control which I guess I don't have.

    Despite enjoying visiting and swimming with other teams I am really looking forward to being home tonight and swimming with my team mates tomorrow morning. I am tired and suspect the flight home will be a drool fest.
    Swim Workouts
  3. Tues-Thurs, Feb. 3-5

    by , February 5th, 2015 at 03:37 PM (The FAF AFAP Digest)
    Did 1650, 1400, 1200 yards the last three days with a few starts and bursts and up tempo 25s. I've also spent a half hour stretching and doing my rehab exercises the last fews days. I'm actually feeling a little twitchy/b*tchy after quite a few days of hard rest. My scapula feels better, but my left shoulder is bothering me a bit. Going to take a lacrosse ball to it in a minute. I need to get off my butt and find an ART guy here in Pitt to keep my shoulder in better health. I also think I need to do some strengthening of the teres muscles; they are always sore.

    I see there are 180 people entered in the meet, not too bad.

    After reading some reviews of the Arena suits, I think I may try out my Flex this weekend. It sounds like it might fit me better on the whole. But the comments about compression being less on top worry me a bit. Better to try it now than for the first time at a big meet.

    Updated February 5th, 2015 at 04:30 PM by The Fortress

    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 02/06/2015

    by , February 5th, 2015 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 :50
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 fly/50 free 3:00
    1 X 100 back/50 free 3:00
    1 X 100 breast/50 free 3:15
    1 X 150 free--easy-- 3:00
    Two rounds

    4 X 300 pull 5:00

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. A good day in the pool

    by , February 5th, 2015 at 07:13 AM (Mixing it up this year)
    Had a decent workout today, but kept it light because tomorrow I am in with the fast crowd.

    500 free
    500 free kick w/zoomers
    800 IM as fly drill/back pull/breast kick/free swim
    2x100@2:00 IM
    5x100@2:00 free w/snorkel focus on 6 beat kick
    500 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  6. Week 123 - Wednesday

    by , February 4th, 2015 at 11:25 PM (After a long rest)
    I had such great plans to swim twice a day while I am in San diego and Orange County, alas work conspired against me and it's likely I will just do the one swim each day. This morning at Patrick's suggestion I swam at UC San Diego with the UCSD Masters. The pool and team were awesome and Coach Sickie was awesome. I had a lot of fun fast swimming. Today was there sprint day.

    Warm up
    400 free with snorkel
    10x50 on :45 catchup
    100 easy

    Main sets
    200 swim in 2:30
    4x25 on :20
    200 Reverse IM on 3mins
    4x25 on :20
    200 kick IM order
    4x25 on :20
    200 IM
    100 easy

    10x50 AFAP free from a push on 2mins with an easy 50 between the AFAP 50s.

    Warm down
    400 free
    300 IM

    when the covers were pulled back from the pool I could tell the pool was going to be warm and it was. Probably by noodlers standards it was cold but I am used to cold water and really prefer it. They did a timed warmup so I ended up doing my normal warm up with a little more. The first part of the main set was more of a transition and I used it as a way of elevating my heart rate. The main set of 10x50s was hard and I swam well holding 24.7 - 25.3s on all of the 50s with my last two being my fastest at 24.7. I liked how the deck coaches called out splits for everyone. I think I surprised coach Sickie that a 45 year old man(I aged up on Monday - I am a ground hog birthday boy) could go mainly under 25s in this set. I felt strong and the times were good all things considering from a push. I had to get out a little early on the warm down due to my first meeting being about 45 mins away from the pool.

    Updated February 4th, 2015 at 11:44 PM by StewartACarroll

    Swim Workouts
  7. Week 123 - Tuesday

    by , February 4th, 2015 at 11:15 PM (After a long rest)
    I am in southern California with work this week and managed to grab a shortish lift with a very very short swim before heading to the airport.

    10 mins on the vasa swim trainer done as 1:30 on :30 off
    3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside, lower back extensions) done as 80%, max, fail and 10,8,6 reps by round
    10 mins of abs done as 2x(flutter, oblique crunches, leg lift, one hand one leg planks, flutter kick) with :45 on, :15 off except the last flutter of the last round where we did a minute.

    100 very easy
    Swim Workouts
  8. Workout 02/04/15: noon

    by , February 4th, 2015 at 07:28 PM (Maple Syrup with a Side of Chlorine)
    After last week's OHS my head cold flared back up and I remained dry. I could have gotten in a short swim before the Super Bowl on Sunday, but church in the morning I met with a classmate to catch up on a project before going to the nursing home, so I ditched the swim. With our Patriots in the big game, we had a get-together with the family filled with food and good conversation, plus a great game! Oh, and I can't forget the annual challenge from my buddy jaadams1 - this year he came up with the loser doing 10 x 100 fly on 1:40. While his Hawks lost the game (he did the swim on Monday with even faster intervals while I shoveled a foot of snow), today I was able to get into the water and do it as well.

    200 Free/200 Back/200 IM drill
    10 x 100 on 1:40 (held 1:25 for first 5, 1:30 on rest, with 1 length single-arm on #6-9)
    1 minute rest
    1 x 100 for time - went 1:12 (and didn't puke)
    400 (100 kick, 100 AP)
    100 loosen and out
    (Solo/Rec/2200 yds/45 min)

    Updated February 9th, 2015 at 08:37 PM by rxleakem

    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 02/05/2015

    by , February 4th, 2015 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    5 X 200 3:30
    Swim 2 X 100 IM within each 200. Negative split!

    17 X 100 free 2:00
    #3-6-9-12-15 @ 85/90%
    #16/17 are swim down

    Swim Workouts
  10. 2|3|15 drylands

    by , February 4th, 2015 at 10:50 AM (Blog)

    5 x (10 rep BW dips + 10 rep BW pullups) supersetted, resting about 1:45
    • feet touched floor at very bottom of pullup movement giving me a break

    3 sets of 10 rep chest press machine

    1 set of 18 rep single DB pullover (50 lb)

    5 minute of yoga-like stretching

    5 x 5 sec of mayurasana on 1:00

    Workout was no more than 50 minutes and I weighed in at 173.5 lbs. Surprising, is that I weighed out at 172.5 lbs (on same scale) and I didn't break a sweat, go pee or anything. Where did the pound of weight go? All I can think of is CO2 and water vapor loss through respiration.

    Right inner forearm muscle has been bugging me for over a month and these pullups did it in. Been doing light therapeutic exercises for the area up until this workout, and it is not improving. Might be time for a cortisone shot in there.
  11. Laying on the backstroke today

    by , February 4th, 2015 at 07:18 AM (Mixing it up this year)
    Felt like working on backstroke. For some reason when I do backstroke kicking I really engage my legs better than with any other stroke.

    500 free
    500 free kick w/zoomers

    10x50@1:00 back holding 48
    600 back kick w/zoomers alternate by 100's streamline, fashion model, arms perpendicular

    8x25@:40 free w/paddles hold with finger tips don't wear them
    200 free w/snorkle maintain 6 beat kick

    Total 2500 Yards
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 02/04/2015

    by , February 3rd, 2015 at 12:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    2 X 100 1:45 1:40
    3 X 100 Kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 choice 1:10
    #1: easy
    2-10: 25 fast/25 easy

    1 X 200 moderate 3:30
    1 x 100 fast 3:00
    Three rounds

    5 x 200 pull or swim
    Descend 1-3 on 3:20
    Swim #4&5 best effort on 4:00

    WARM DOWN: 4 X 50 East

    Swim Workouts
  13. Butterfly work

    by , February 3rd, 2015 at 07:22 AM (Mixing it up this year)
    Needed a back loosening day so butterfly to the rescue.

    500 free
    500 free kick w/zoomers

    8x25@:45 torque drill w/paddles & bouy
    8x25@:45 underwater fly kick w/zoomers & board this is a real challenge when you float well
    200 1 arm fly alternate by 50's
    200 fly kick w/zoomers streamline on back
    200 fly for time 3:27

    300 free kick w/zoomers
    300 free w/paddles & bouy

    Total 2600 yards
    Swim Workouts
  14. 2|2|15 LCM

    by , February 2nd, 2015 at 05:12 PM (Blog)
    WARMUP: 256 free in 12.8m area, used fins and snorkel
    DRILL: 1200 of various including back
    SET: 4 x 50 free on 3:00, with fins (0:29's)
    WARMDOWN: 200

    Tired from yesterday's drylands and fly
  15. Sun-Mon, Feb. 1-2

    by , February 2nd, 2015 at 02:16 PM (The FAF AFAP Digest)


    I swam at the Sewickley Y with Bill, Jim and John. They did an actual workout. I did 1650 EZ, not one fast stroke. Plus, I got to sit in the whirlpool and soak my sore scapula too!

    Monday: Swim/SCY/Solo @ Pitt

    500 various
    4 x 50 fly drills
    4 x 25 shooters w/fins
    100 EZ
    5 x 50 burst + cruise @ 1:30
    50 EZ
    3 x (25 AFAP + 75 EZ) @ 3:00
    14 x 25
    odds = @ 100 pace
    evens = EZ
    100 EZ

    Total: 1950


    I'm just resting hard this week for the Auburn meet. The area between my left shoulder blade and spine is still very sore. I'm not sure what I did to cause this issue. Maybe all the starts I did over a couple days? Anyway, slamming ibuprofen and icing.

    And now for an announcement ... I have joined Stewart Carroll's team, RAM, for nationals. Mark Cox has too, so RAM will have two blogger ringers from Pittsburgh. Or, as Mark, would say, at least we are "aspiring ringers." And hopefully, we can put together some good relays. I love my old team of course and will really miss swimming relays with them at Zones. But nationals is much more fun with a real team in attendance. Now I need to work on some plane reservations. I did manage to grab a spot at the Wyndham a couple weeks ago. The hotels seemed to sell out really fast for this meet. But I'm feeling excited about my spring meet schedule, which is good because I haven't been excited for awhile.

    I also signed up for the Albatross SCM meet on March 21. I'll only do 3 events. I'm just not sure which ones yet. This is my last year in the 50-54 age group for meters.

    Swim Meet Events

    Sex Distance Stroke Time Date
    4 Women 50 SCM Back 0:31.42 03/21/2015
    7 Women 50 SCM Breast 0:37.06 03/21/2015
    10 Women 100 SCM Back 1:16.50 03/21/2015
    21 Women 50 SCM Fly 0:29.64 03/21/2015

    I also saw that Arena has two new suits out: the powerskin carbon air and a new version of the flex. I haven't competed in so long that I haven't even tried my old version of the flex.

    Updated February 9th, 2015 at 11:04 AM by The Fortress

    Swim Workouts
  16. Week 123 - Monday

    by , February 2nd, 2015 at 08:41 AM (After a long rest)
    My wife and I went to the cinema yesterday to watch the "Imitation game", the story of Alan Turing and the cracking of the Enigma machine. I really enjoyed the movie. I avoided the Super Bowl and actually had an early night and slept great. This morning I felt good in the pool.

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

    Main set
    5x(300 pull on 3:45, 3x100 free on 1:05)
    100 easy
    8x75 kick on 1:20

    Warm down
    6x50 on :50 working on distance per stroke

    i held 3:10-3:12s on the 300 pulls and then held 1:00s on the 3x100s. I felt good on the fast 100s. The biggest challenge was getting equipment on. I seemed to leave a few seconds late on every 300 except the first due to the change. Pie worked the kick set and was holding :57-:59s. On the DPS I worked my walls and was going 7 and 8 strokes. This is at least 2 strokes less than I normally hold which I attribute to better and longer under waters.
    Swim Workouts
  17. Bug spray on deck...I can't breath

    by , February 2nd, 2015 at 07:28 AM (Mixing it up this year)
    Someone must have had a birthday party at the pool because the deck was covered with ants. The spray just made it that much harder to breath.

    500 Free
    500 free kick w/zoomer
    10x50@1:00 free holding 42
    5x100@1:30 free w/paddles & bouy holding 1:23
    500 free kick w/zoomer
    100 1 arm fly

    Total 2600 yards
    Swim Workouts
  18. 2|1|15 SCM and drylands

    by , February 1st, 2015 at 02:55 PM (Blog)
    SCM (pool without markings)

    100 Head-up freestyle with fly kick with fins and snorkel

    40 x 25 flutter kick on 0:40

    10 x 25 fly on 1:00 with fins (17 - 19's)

    11 x 100m on 0:50 (20's)

    Chest presses and rows, both on machines
    DB snatches (35's) + deadlift (160) superset, 25 reps - 10 reps respectively

    Updated February 1st, 2015 at 10:03 PM by __steve__

  19. Week 122 - Saturday

    by , January 31st, 2015 at 12:50 PM (After a long rest)
    My wife and daughter came back from camp yesterday afternoon and they both had fun but we're very tired. We had a great Thai takeaway and all went to bed early last night. I slept great and woke up early. Practice was earlier than normal this morning due to another meet at our pool. I texted Tom last night and asked if I could do a 2hour swim this morning. I have been sore all week and it was my hope that I would get a long warm down with the hope to get some of the soreness out of my muscles.

    Warm up
    400 free with snorkel
    300 IM done as kick, swim, drill per 75
    200 free with snorkel
    100 IM

    Main sets
    10x50 free on :40
    100 easy
    16x100 on 1:55 swum at 500 race pace
    400 free easy
    transitioned to kids workout
    1000 drill swim by 50
    10x50 on 1min focusing on catch
    12x25 no breathers with fins on :35
    8x(hold onto wall and kick, on whistle flip and do three strokes, flip, back to wall with flip and sprint a 25, with big emphasis and focus on overkicking)
    12x50 on 1min, odds free easy, evens back AFAP

    Warm down
    200 easy

    Not only did I make the 16x100s today but I held 56s until the last three where I went 57,57,56. I believe this is my best attempt at this set even with the reduced send off time. I mentally break the set down as 4 rounds of 4x100s. I have also focused on stretching out my stroke when I get tired which seems to help on rounds 3 & 4. The second hour did help and I felt good swimming a mix of slow easy swims, drills, kick, etc. The kick against the wall set was tough. On the fast 50s back I went 27 high, 27 low, 27 low, 26 mid. These were good swims for me and I felt good.

    After swimming I went to Yoga and toward the end of the session I tried an inversion for the first time. I actually did well going up with one leg for a few seconds, then tried adding the second leg, but as it went up my elbows collapsed. I will continue to practice this. I generally felt tired in yoga today but put this down to the tough swim. The inversion attempt was fun and I found I have another area to work on when we did the frog position. There is always something. I had a good day today.

    After yoga I hurried off to listen to my son compete in a music competition. He plays the trumpet; we have had the recorder and the violin before the trumpet. He is great but felt nervous and was disappointed with his performance. I was REALLY proud of him and despite his nerves he was REALLY good.

    Updated January 31st, 2015 at 12:57 PM by StewartACarroll

    Swim Workouts
  20. Friday, Jan. 30

    by , January 31st, 2015 at 11:19 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    usual 900

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    8 x 30 forward starts off the blocks
    -- workout on kick counts and breakouts
    100 EZ

    2 x (25 AFAP kick + 50 EZ)
    50 EZ

    2 rounds w/fins:
    1 x (25 AFAP + 75 EZ)
    1 x (broken AFAP 50, :10 @ 25 + 100 EZ)
    4 x 25 IM order @ 100 pace @ :30 + 150 EZ

    Total: 2600


    There was a varsity diving meet going on while I was swimming. So I had some nice viewing during all my easy swimming. I plan on taking the day off today and doing an easy swim tomorrow. But will do some stretching yoga and my rehab exercises. I woke up with pain the in the scapula area this am ... not sure how that happened. Hope the stretching will help.

    Updated January 31st, 2015 at 01:39 PM by The Fortress

    Swim Workouts