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  1. Week 2 of taper still not quite the sluggard

    by , August 4th, 2014 at 08:32 AM (Mixing it up this year)
    Once I loosened up I was not doing to badly for workout. My only issue was in my sprints, the first free felt great but the first fly felt horrid. The second free felt ok but the second fly felt great. The only thing I really noticed that even though the stroke felt great I had to push harder than normal.

    500 free long and loose averaged 1:32's per 100
    500 free kick w/zoomers
    10x50@1:00 free w/bouy went 42, 42, 42, 41, 41, 41, 40, 40, 40, 41
    500 free w/snorkle
    500 free kick w/zoomers
    100 free
    4x50 from block as 25 sprint/25 EZ free odd sprints free, even sprints fly
    200 free EZ

    Total 3000 yards
    Swim Workouts
  2. Worlds day 1

    by , August 3rd, 2014 at 11:27 PM (After a long rest)
    I had a fairly good nights sleep last night. I had the normal wake up with butterflies and jitters periodically but overall it was not a bad nights sleep. The plan for the day was to eat a big breakfast, a light lunch and an energy bar before I swam plus lots and lots of fluid. One of my team mates was scheduled to swim at 1:30pm so a group of us headed to the pool for a warmup around 11am. After the warmup those of us on my team that were swimming the 800 headed back to there hotels for lunch and a rest. Bill texted and said that the meet was running an hour late. Bill also had an awesome swim and dropped almost a minute on his 800 going 10:31.

    I headed back to the pool at around 4:30pm and hung out on deck for a while and then tried warming up; it was pretty crowded so it was impossible doing any pace work but I got about 1100 warmup in. I then had a walk over to the temp pool which was very nice but had a really long wait for my race. I was in the third from last heat in lane 2. I was determined to swim smart and build each 200. I felt good through 600 but started hurting and noticed I was shortening my stroke. My final time was 9:15 which was slower than I had hoped to go but a good solid time and I ended up placing second. The winner was 8:47 so there was no way I was going to swim that time today. Despite dieing I was proud I left everything in the pool and I was very happy with a silver in the 800m. I still have my best events to come later in the week and I am really enjoying having teammates at the meet. Tomorrow I have the 100 around 1:30pm. I need to be out fast but relaxed and come off that wall and nail the 50-75 in order to hit my goal time.
  3. Worlds Day 0

    by , August 2nd, 2014 at 01:53 PM (After a long rest)
    We arrived in Montreal at about 7:30pm last night and after getting out of the airport we caught a bus to the registration center. Before exiting the airport there is a booth that gives you the required bus pass to get to the registration center. It was pretty well marked and we had to present our registration info. The Instructions from Fina were to take bus 747 which does get you to the center but it stops 5 times. We took bus 714 which goes direct to the registration center. Registration was painless and then we walked from the Fairmont queen Elizabeth to the Sheraton where we are spending the week. We had a late dinner at the hotel which was excellent and then went to bed around 10pm. I slept like a baby until about 6:20 local time.

    I had arranged to meet one of my team mates Bill Elizondo and Steve Unruh from Nitro in the Fairmont lobby. The three of us met at 9:15am and headed by metro to a 50 m pool at the JFK park that Steve had found. The pool was good but most importantly it was great to finally feel good in the water. No aches and pains finally. I clipped before I left Dallas and despite not the same feel as a shave it felt good. I ended up shaving my head in Dallas and even that made me feel good in the water. We did an easy 1000m made up of a warm up, some 50 drills a couple of build 50s and an easy warm down. After the swim we headed back to our respective hotels and families.

    My family are going to the opening ceremony but I am going over to swim in the competition pool instead. This was not my original plan but timing does not work out to go to the opening ceremony and swim tonight. At least this way I get to swim and get to go to bed early tonight. I will likely shave so time today and will be ready to rumble tomorrow. Thunderstorms are supposed to come through tonight and fingers crossed there won't be any delays tomorrow. As Steve told me, you have to have flexible plans at these events and go with the flow. My only real fear is swimming at 10pm due to storm delays but fingers crossed that won't happen. Steve's other good idea was to be at the ready room at least 30 mins before your race even if it means going and see where they are and coming back.

    I am am excited about the meet.

    Updated August 2nd, 2014 at 04:27 PM by StewartACarroll

    2014 FINA World Championship
  4. Workout 08/01/14: noon

    by , August 1st, 2014 at 10:17 PM (Maple Syrup with a Side of Chlorine)
    Quick workout today before lunch:

    200 Fr/200 Bk/200 IM drill/4 x 25 build

    4 x (50 kick into 100 pull with buoy)

    4 x 125 (25 kick, 75 im rotate, 25 pull)

    300 loosen and out
    (Solo/Rec/2100 yds/45 min)

    Busy adult swim today, so I was pretty much went with traffic. Next splash will likely be Monday. I did get in a two mile run Wednesday night, so I've settled into 2 miles twice a week.
    Swim Workouts
  5. 2 miles OW

    by , August 1st, 2014 at 09:20 PM (Alex's swim journal)
    Yesterday I did 2000 (4 x thru [4 x 100 fr on 1:45; 1 x 100 bk on 2:00]) in 36 minutes.

    That was my last swim as a member of the Kenosha YMCA--sniff; I'll have to sign up with Waco YMCA as soon as I get down there. But it was a little tough walking out of the locker room for the last time as a resident.

    Today I did 2 miles at Lake Andrea, inside their 50 meter lap swim area... the one with the nasty left turn and tapering at one end... seems like a recipe for collisions. I was just happy to get in the mileage and be in the open air. I'll go there a couple more times before the move next week.
  6. Friday, Aug. 1

    by , August 1st, 2014 at 04:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 high elbow scull
    100 UW dog paddle
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    20 x 25 burst SDK + cruise @ :45
    200 EZ

    100 fly USRPT Ttype set w/fins:
    10 x 25 fly @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 belly SDK @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 fly @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 belly SDK @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 fly @ 100 pace @ :45

    300 EZ

    20 x 25 breast w/fins @ 100 pace @ :40

    200 EZ

    Total: 4300


    Well, packing it in early yesterday was a good idea, as I felt much better today and got in a solid workout. Pitt is now closed until Aug. 25, so I am going to have to start making the trek to North Park. I may just swim at the Mt. Lebo pool too some, as it is so much more convenient.

    There was an interesting article is the WSJ about sleep. I hadn't thought sleeping more than 7-8 hour was bad, but this suggests it may be.

    Updated August 2nd, 2014 at 11:23 AM by The Fortress

    Swim Workouts
  7. Week 96 - Friday

    by , August 1st, 2014 at 11:39 AM (After a long rest)
    We had a team dinner last night which was a lot of fun. Swimmers plus immediate families. We had a nice Italian dinner with lots of laughing and joking. As a team we are going to have a lot of fun.

    This is morning we again swum scy, it sort of sucks getting so much lcm in and then the week before the meet we switch back to scy but it is what it is. This morning I did a meet warmup and then I worked on 3x100s to my feet at 1000yard/800m pace.

    400 free
    6x50 catchup on :50
    8x50 kick on 1:10
    4x50 build on 1min
    3x100 at 1000/800 pace with 20 seconds rest
    200 easy
    4 relay starts(2 medley and 2 free)

    total 1800scy

    On the build 50s I was a very easy 30. On the 3x100s I was 58,59,59 which are great splits but they were not as easy as I would have liked. I can't have it all my way I guess. There was a great energy this morning with everyone excited about next week.

    I am heading to the airport this morning around 11am and will grab lunch at the airport before we fly up to Montreal. My self and one of my team mates Bill are the first of our team to arrive with others arriving throughout the week. We are going to try to grab a team dinner next Thursday before people start heading home which again should be a lot of fun. It's hard to believe worlds start on sunday.
    Swim Workouts
  8. Taper day 5 and still have joint and muscle soreness

    by , August 1st, 2014 at 08:28 AM (Mixing it up this year)
    Still dealing with being sore even without using paddles this week which is a strech for me. Workout was long course today but I tried not to push too much except on the sprints.

    500 free long and loose still felt powerful here
    500 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m ASAP/35m EZ had a hard time switching to fast but once I hit the wall the last 15m of the sprint was good
    200 back
    300 back kick w/zoomers my thighs did burn some on this so I may have pushed too much here
    5x100@2:00 free w/snorkle EZ
    50 free kick
    50 breast kick

    Total 2600 meters
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout-08/01/2013

    by , July 31st, 2014 at 04:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading off to Worlds tomorrow morning, this will be my last post until I return on August 11.

    WARM UP:
    6 X 50 1:00
    6 X 100 1:50
    Two rounds

    10 X 50 kick 1:20

    1 X 300 IM 6:00
    6 X 50 1:15 #6 on 1:30
    1 X 200 IM 4:00
    6 X 50 1:15 #6 on 1:30
    1 X 100 IM 2:00
    6 X 50 1:15
    50's: 2 of each: fly, back, breast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Wed-Thur, July 30-31

    by , July 31st, 2014 at 04:23 PM (The FAF AFAP Digest)



    RC/scap ex
    wood chops on cable machine, 30 x 3 x 8 each side
    deadlifts, 85 x 4 x 8
    explosive leg extensions, 105 x 3 x 15
    kneeling ab crunches, 15 x 4 x 8
    cable twist w/yoga ball, 30 x 3 x 8 each side
    hip abductors, 100 x 4 x 6
    overhead squats, 45 x 3 x 8

    -- skipped any upper body isolation exercises bc of shoulder


    Did a short swim before coaching at Pitt. 1800, mostly easy except for a few 25s flys at 100 pace working on a long stroke.


    Thursday: Swim/SCY/Solo @ Pitt

    I should have saved myself the drive today. This was my 11th day in a row of working out. I couldn't shake the blahs in warm up and when I tried to turn in on, I had nothing. So I had sort of an unscheduled day off with only 1400. Hopefully, I'll be ready to go tomorrow.
  11. Week 96 - Thursday

    by , July 31st, 2014 at 03:51 PM (After a long rest)
    I managed to juggle my customer meeting and getting to bed at a reasonable hour last night. I managed to just go and grab a drink with the customer(he had alcohol and I did not so I am not sure if mine qualifies as a drink). When I got home I ate dinner with the family and then packed for worlds. Its getting real. I then texted one of my team mates who was getting waxed last night; he is a hairy guy and it took over 2 hours. Worlds got even more real after this text conversation.

    I woke up throughout the night due to storms in Dallas but still had a good nights sleep.

    Tom had us down to do 2800scy today and I ended up cutting it back due to being stiff and slightly sore(dont know why). So todays workout was as follows:

    Warm up
    1000 swim with snorkel

    Main sets
    6x50 kick on 1:10
    4x100 swum as drill, build, easy free, build on 2mins
    300 swim easy with snorkel
    4x25 with cords

    Warm down
    100 easy

    Total 2200scy

    I was a little sore and stiff in my upper body today during the warmup but felt better as the workout went on. I actually felt pretty easy and fast on the 4x100s and without much effort was holding 1min pace which is pretty darn good for me when the 100's included 50 easy. The cord work at the end was fun and nothing beats doing a 25 scy in under 8 seconds!!!
    Swim Workouts
  12. Day 4 of Taper a little uncoordinated

    by , July 31st, 2014 at 08:42 AM (Mixing it up this year)
    Today was an easy day with only 4 short 25 sprints all fly. The first and last one felt horrid, like my rhythm was off and I was swimming flat, but the middle two felt great. The infection in my jaw is still an issue the pain is gone but it itches now, just continuing my antibiotics and hoping it will be good by next week.

    I do have to say my warmup felt good and strong and based on my garmin it said I was holding 1:35's for warmup this is a little fast.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 angel arm fly drill w/snorkle
    200 1 arm fly alt by 50 rt/lt w/zoomers
    200 fly kick streamline w/zoomers felt flat on this too
    4x50 from block as 25 fly sprint/25 easy free
    300 free EZ
    200 kick alt by 50 free/breast

    Total 2500 Yards
    Swim Workouts
  13. Week 96 - Wednesday

    by , July 30th, 2014 at 05:28 PM (After a long rest)
    I set an all time early to bed record last night by falling asleep on the couch at 6pm and being in bed at 6:30pm. I slept the entire night and felt much better this morning. Work is quite stressful at the moment and not what I really wanted before Worlds, but it is what it is at this point. I am suppossed to go to dinner with a customer tonight but have decided I will go for a soft drink and then bail(luckily two other guys I work with will be there to hold the fort).
    Todays workout was pretty straight forward and I backed off on the intensity as instructed by Tom on the kick set. The pool was still setup scy.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x50 finger tip drill/swim by 25 on 1min
    12x50 kick descend 1-4,5-8,9-12 on 1:15
    4x200 swim with snorkel on 3:15mins at 80% effort
    12x25 odds from a dive with 5 strokes, and evens easy from a push on 1min

    Warm down
    100 easy

    Total 2800scy

    I descended the kick as instructed but probably on dropped to 80% effort. The 200s I felt pretty good but just concentrated on long strokes and descended the set from 2:15 to 2:10 at about 80% effort. The dives I felt good and cruised with my 5 strokes.
    Swim Workouts
  14. 4000 SCY; pace-work for 1650

    by , July 30th, 2014 at 03:19 PM (Alex's swim journal)
    More pace-work for 1650 today in my first 4000-yard workout in a while:

    4 x 100 on 2:00 (3 fr, desc. 1:36-1:30; 1 bk in 1:45)
    7 x 50 fr on 1:00 (desc. :45-:39)
    1:00 rest
    4 x 200 fr on 3:30 (2:59, 2:54, 2:58, 2:58)
    8 x 100 fr on 1:45 (mostly around 1:30)
    16 x 50 fr on :50/:55, alt. (:42-:44)
    4 x 50 bk on 1:00 (:50-:51)
    2 x 100 bk on 2:00 (1:42; 1:41)
    1 x 200 bk on 4:00 (3:32)
    Cool-down: 5 x 50 (br, fly, br, fr, fr)

    75 minutes
  15. Sarasota Y Sharks Masters 5:30 AM Workout-07/31/2013

    by , July 30th, 2014 at 12:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    2 X 200 7:00
    Broken @ race pace.
    Broken :10 @ 100

    2 X 300 4:30
    3 X 200 3:00
    8 X 100 6 on 1:30 2 swim down on 2:00

    Swim Workouts
  16. Day 3 of Taper - It's getting too crowded

    by , July 30th, 2014 at 08:49 AM (Mixing it up this year)
    I don't know where all the non swimmers are coming from but they are starting to get in the way. I hope they don't keep hogging the lane space. I don't want to go back to the big practice because they don't kick more than a 100 per week if even that when I am doing 500-1000 per day since my kick stinks so bad.

    Today I felt sore, I guess I am not used to doing sprints even just a few. Still doing a few easier pace sets too.

    500 free
    500 free kick w/zoomers
    10x50@1:00 free w/bouy held 42's
    8x25@:45 dolphin shooters w/zoomers
    4x50 from block as 25 sprint/25 easy free odd sprints fly/even sprints free
    100 EZ
    5x100 drills w/zoomers & snorkle #1 kick streamline #2 catch #3 catch up at hips #4 kick arms at side #5 swim
    300 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Swim Workouts
  17. Tuesday, July 29

    by , July 29th, 2014 at 04:38 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters
    100 EZ

    Main sets:

    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    3 rounds of:
    10 x 25 fly w/fins @ 100 pace @ :40
    100 EZ

    150 EZ

    4 rounds, hypoxic set
    4 x 25 w/fins @ :30, UW 20 y
    1 x 50 EZ

    100 EZ

    3 rounds:
    1 x 100 back smooth @ 1:30
    1 x 50 fast dolphin kick on back @ 1:00
    1 x 50 EZ @ 1:00
    1 x 25 fast dolphin kick w/board @ :30
    1 x 25 EZ @ :30

    100 EZ

    Total: 4050


    I was really tired after my killer workout yesterday. Despite tons of sleep, I woke up tired. I wasn't sure if I'd be able to do a real quality workout today, but it went pretty well. The 25 flys at 100 pace felt strong, some were faster than 100 pace. Oddly, I spent all last year dreading doing a 100 fly (and loafed it at zones) and now I'm kind of looking forward to it this year.

    I was pondering my meet schedule this year. I think I'll kick it off with the Rowdy Gaines SCM Classic in Florida. This meet usually conflicts with the Sprint Classic at Mason, but it's earlier this year -- Oct. 10-12. The Sprint Classic is Oct 26.
    Swim Workouts
  18. Week 96 - Tuesday

    by , July 29th, 2014 at 02:42 PM (After a long rest)
    I did not feel as good in the water today as yesterday. Not bad by any stretch but a little heavier in my legs. I dont think it helped that the pool was setup for scy either. I have not swum scy for quite a while(I recall one workout during our training week and I dont recall the last one prior to that). Today felt like 9 strokes and then I had to turn and after a while I felt dizzy. I had forgotten just how hard continually doing turns is. Its sort of funny really because when I first went back to LCM I found it hard too, so I am guessing they are both hard but in different ways.

    We dropped yardage again today but did a broken 200 and two broken 100s from a dive. I worked these as hard as I could and had speed but just not that extra pickup I was hoping for. I still have 5 days before the 800 so I have time. More rest this week and next week will be fun.

    Warm up
    500 free with snorkel

    Main sets
    10x50 on :35
    1x200 broken at 50,75,50,25 with 10 seconds after the 50s and 15 seconds after the 75
    150 easy
    6x50 finger tip drill on 1min
    2x100 broken at 25,50,25 with 5 seconds after the 25 and 10 seconds after the 50
    100 easy
    6x100 kick descend 1-3 and 4-6 with 3 and 6 no harder than 90% on 2mins

    Warm down
    100 easy

    Total 2650scy

    I was holding 30s on the transition set today. On the broken 200 I was 1:50, but went out a little quick on the first 50(25 to my feet). On the broken 100s I was 49s but felt a little heavy. Tom said to see how I felt on the 100s and to do 1,2,or 3 based on how I felt. On the second 100 in particular my legs felt heavy so I did not do a third broken 100. The kicks I went 1:30,1:25,1:18 or round 1 and 1:30,1:24,1:20 on round 2.
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-07/30/2013

    by , July 29th, 2014 at 02:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 200 negative split

    1 X 200 kick 5:00
    4 X 50 kick 1:20

    3 X (4 X 50 1:15--#4 on 1:45
    Choice. Descend 1-4--#4 @ 100%

    5 x 200 3:20
    swim or pull
    #1&2: moderate
    #3-5:descend and negative split

    12 X 100
    1-5: 1:40
    6-10: 1:30
    11-12: swim down on 2:00

    Swim Workouts
  20. 7|27|14 SCM

    Found a SCM pool close by the hotel. I believe this would be my 4th time for July swimming in an actual pool, though I have been swimming just about daily this month. Form seems to be changing for the better too, from all the recreating type of swimming I've been doing.

    450 WU as 50's on 1:00 of mostly free with little br and bk
    9 x 50 on 1:00 drill with short fins
    20 x 25 kick on 1:00, every 3rd was BrK or DK
    10 x 0:15 vertical kick on 1:00 (flutter or dolphin)
    10 x 25 on 1:00 as 12.5 AFAP / 12.5 easy
    10 x 25 on 0:30 as 12.5 AFAP / 12.5 easy

    Below is Conchi (Natural Pool) where the waves crash into the rocks every 10 minutes or so, leaving a cool place to snorkel in (finis works fine for this). It's about 15 - 20 feet deep so you can dive in high up from some of the rocks. My shock/waterproof camera's seal broke when I dove in though, so I'm not sure if I can use it again.
    Click image for larger version. 

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