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  1. Day 2 of taper and felt decent

    by , July 29th, 2014 at 08:40 AM (Mixing it up this year)
    Last night I started having trouble with one of my gum getting inflamed, nothing a little amoxicillan couldn't fix. Thank goodness this gives me 2 weeks to get rid of it.

    As for swim today felt good overall. Strokes felt smooth but I needed to go easier than yesterday. Need my rest.

    I really miss long course, I knew my pace but it has been so long for short course I have nothing to judge by. The only thing I like better short course is sprints.

    500 free
    500 free kick w/zoomers
    5x100@2:00 IM went 1:45, 1:45, 1:43, 1:40, 1:39
    300 kick alt free/breast by 50
    4x50 from block 25 sprint/25 easy free the odd sprints free even sprints fly
    5x100@2:00 free w/snorkle went 1:40, 1:40, 1:39, 1:35, 1:32 used a kick on the first 2 but then just pulled the last 3 and went much faster
    100 free EZ

    Total 2600 yards
    Swim Workouts
  2. Monday July 28, 2014

    by , July 28th, 2014 at 09:50 PM (Workout Swimmer)
    Felt sorta lazy today, the water was a tiny bit warmer, perhaps that was it?

    600 back/free
    300 pull
    10 x 50 @ 1:00 25 stroke/25 free (I think this is where I started to feel lazy)
    6 x 100 alt 1:30 & 1:45
    4 x 150 free/back/free
    2 x 200 fast pull @ 3:15
    500 steady state
  3. Monday, Jul 28

    by , July 28th, 2014 at 04:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    40 x 50 w/fins done as:

    5 rounds:
    50 fly @ 100 pace @ 1:00 (:25s)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 back @ 100 pace (25 high-26 low)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 @ 100 pace @ 1:00 (did one breast and then switched to dolphin kick on back bc my shoulder hurt) (25 high-26 lows)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 free @ 100 pace (:24-25 flats)
    50 EZ @ 1:30

    200 EZ

    16 x 25
    odds = dolphin kick w/board @ 100 pace
    evens = EZ
    100 EZ

    Total: 4200


    Whew, I'm feeling petty tired from that. That's 20 50s at a 100 pace ...

    I seem to have a strain in the front of my right shoulder that hurts, especially when I swim breast. I used fins the whole time as a result. The only thing I can think that might have caused it is throwing the baseball to my dog. It's nothing big, I just need to ice and baby it for awhile.
    Swim Workouts
  4. 3500 SCY

    by , July 28th, 2014 at 02:46 PM (Alex's swim journal)
    I'm only getting in every other day now, so I'm trying to do as much quality work as possible... a lot of pace-work for 1500 and some backstroke.

    400 EZ fr on 7:00
    20 x 100 fr on 1:45*
    10 x 50 fr on :50 (:42-:46, not feeling good at the end)
    :40 rest, then...
    10 x 50 back on 1:00 (mostly :49)
    100 EZ cool-down

    65 minutes total

    *These were mostly in the 1:28-1:29 range, maybe 3-4 in 1:30-1:31, so this is probably my current 1650 pace (as it has been for more than a year now... sigh)., but I'm encouraged by the fact that I'm just starting to get back into the swing of long freestyle interval sets.
  5. Sarasota Y Sharks Masters 5:30 AM Workout-07/29/2013

    by , July 28th, 2014 at 02:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    4 X 50 descend 1:00
    3 X 100 1:45
    1 X 200 negative split

    8 X 50 kick 1:20

    10 X 50 choice 1:20
    #3-6-9 are fast

    2 X 100 IM 2:00
    2 X 50 1:15
    Three rounds
    50's: Round 1 fly, 2 back, 3 breast

    1 X 300 4:30
    3 X 100 descend 1:30
    Pull or swim.
    Two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Sat-Sun, July 26-27

    by , July 28th, 2014 at 12:20 PM (The FAF AFAP Digest)



    RC/scap ex
    push press, 50 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    kneeling ab curnch, 140 x 4 x 12
    hip abductors, 100 x 4 x 6
    rear delt fly, 75 x 3 x 8
    godo mornings, 75 x 3 x 8
    wrist curls w/10 lb DBs, 3 x 15
    flutter kicks on back on bosu, 2 x 100

    Ellipse, 30 mintues

    Sunday: Swim/LCM/Solo

    600 various
    6 x (25 scull + 25 free w/paddles) @ 1:15
    8 x (25 shooter + 25 EZ w/fins) @ 1:15
    10 x 50 w/fins @ 1:00
    odds = free
    evens = back
    1 x 50 @ 100 pace, cramped
    150 EZ

    Total: 2000m


    I ended up with a recovery swim on Sunday. I was tired from weights and I hadn't had an easy day in awhile. Back to scy today!
  7. Week 96 - Monday

    by , July 28th, 2014 at 09:33 AM (After a long rest)
    I slept heavy last night and despite waking twice I felt pretty good when I woke for practice. I got a text from my coach that he made it back forms TAGS at 1am and would not be on deck this morning. Instead he texted me the workout which was mainly easy aerobic sets.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 1min

    main sets
    6x100 kick on 2:20 descend 1-3,4-6
    4x200 descend 1-4 on 3mins
    8x50 drill swim by 25 on 1:10
    8x25 open,close,easy,fast on :45

    warm down
    100 double arm back

    Total 2800LCM

    The kick felt pretty strong and was going 1:45,1:40,1:35 on the descends. The first 2x200s I pulled(no paddles) and the last two I swam. I was 2:37,2:33,2:28,2:24 on these and felt ok(strong but not easy). The open,close and fast I upped the temp a little holding 15 on the fast and 16-17s on the open and close 25s. Less than one week to go now. I swim around 4:30pm next Sunday in the third fastest heat of the 800(based on entry times). This is late for me but by the looks of things this will be my latest swim. Can't wait.
    Swim Workouts
  8. Monday, monday, ..... TAPER TIME!

    by , July 28th, 2014 at 08:40 AM (Mixing it up this year)
    I had to say goodby to my paddles and just focus on distance per stroke and some speed. Overall I felt good. My left knee is hurting some but only on pushoffs not on breaststroke kick which is weird. It is a little swollen so I will ice it and do some muscle stim on it. Same with my elbows.

    My sprints felt good and my distance felt even better.

    Now that I am back in a short course pool this is hard to see if I am were I need to be on pace. I wish we could be long course for at least this week.

    600 free
    500 free kick w/zoomers
    5x100@1:45 free went 1:29, 1:30, 1:28, 1:26, 1:22 unintentional descend just focused on getting a good pull
    5x100@2:00 free w/snorkle maintain 6 beat kick went 1:40, 1:39. 1:32, 1:30, 1:27 another unitentional descend set
    500 free kick
    4x50 from block as 25 sprints/25 easy free the odd sprints free even sprints fly
    200 free EZ

    Total 3000 yards
    Swim Workouts
  9. Week 95 - Sunday

    by , July 27th, 2014 at 09:43 PM (After a long rest)
    After getting back from Austin I arranged to meet two of my teammates at the pool and we swam an easy 1000. I hate being dry during the last two weeks of my taper nd I felt great in the pool. I was not even too stiff from the drive.

    400 with snorkel
    6x50 alternating catchup and finger tip drill on 1min
    2x50 build on 1:30
    200 perfect stroke

    Total 1000LCM

    On the build I felt great and went a very easy pair of 29s.
    Swim Workouts
  10. Workout 07/26/14: morning

    by , July 26th, 2014 at 10:20 PM (Maple Syrup with a Side of Chlorine)
    I've been having a blast with my brother and his family, and was able to convince him to join me at the pool this morning for masters practice. He was the distance/IM force to beat here in VT in the early 90's then UMass for college, but I suspect he hasn't been in the pool in at least eight years. My wife also splashed in and did mostly her own thing but on our intervals....

    200 swim/100 kick/100 pull
    4 x 25 stroke work
    2 x 200 on 4:00 neg split
    400 fr breathe 3/4/5/6 by 25
    3 x 100 on 2:10 even split
    300 swim/pull, breathing only to the west wall of the pool
    8 x 50 on 1:10 (descend 1-4, 5-8)
    200 loosen and out
    (Masters/Rec/2500 yds/65 min)

    Bry and Greg joined me in doing the whole workout! Rebecca missed a little warmup, but was swimming after we left. Nadine was in for half the practice and then Kevin came in for a bit. Lena also swam for an hour, her longest workout yet! I am so proud of her.

    We hung out and grabbed some pizza for lunch before the grand reunion party this evening. It was great to see relatives young and old from near and far. A great treat was the ability for us to head back to our childhood home and walk through it, sharing it with our families. My crew remembers living the house because they were wee ones when we moved from the apartment out back, but the their cousins had never seen it. Here is a picture of the barns that my dad and his dad before him ran, wonderfully restored by my father's cousin and his wife:

    Swim Workouts
  11. 3600-yard workout

    by , July 26th, 2014 at 06:00 PM (Alex's swim journal)
    First time in a while I've done more than two miles in a workout. I decided just to do 3000 in 100s today... 30 x 100... just to see what would happen. I used the first 3-4 to walk myself down below 1:30, then I kept a 1:27-1:28 pace for about 1600 (more or less my goal pace for that distance); then just started cruising, keeping mid 1:30s (my 3-5k pace). Here's how it went down:

    10 x 100 free on 2:00 (desc. from 1:33 to 1:27)
    10 x 100 free on 1:45 (held 1:27-1:28)
    10 x 100 free on 1:50 (mostly 1:34-1:35; one 1:39 immediately after the 10x on 1:45 set)
    10 x 50 back on 1:00 (EZ, :52-:55; mostly :53)
    100 EZ and out

    3600 SCY in 68 minutes

    On this last few weeks before the move... I finished summer school first session on June 13 and have had since then really to focus on the move, with the exception of 5 days in Austin over the long 4th of July weekend. Usually a month goes by really quickly... but for some reason I feel as if time has sort of stood still for the last six weeks. My last day of class in the UW system seems like ages ago. Took me forever to clean out the office... maybe that's why. Just thought I would record that bizarre feeling here. Of course, when I want time to stand still it flies like a bat out of the infernal regions. Oh well, a watched pot...
  12. Week 95 - Saturday

    by , July 26th, 2014 at 10:22 AM (After a long rest)
    I had another late night last night but yesterday was a good day. My daughter signed up for a 200IM time trial and she did great and her relay swam at night and she got to experience finals at a big meet. She swam great and really enjoyed the whole experience.

    This is morning came too quickly but I got up and got going and started to feel much better on the drive north from Austin to Cedar a Park to swim with Nitro one last time. I had my best practice this week! I don't want to read too much into today because my taper so far has been ups and downs but it was nice to have a strong workout a week out. My easy speed is starting to surface.

    Warm up
    4x150 with 10 secs between 150s, 2 swum with snorkel, 1 kick, 1 back
    200 pull

    Main sets
    8x75 kick alternating fast,easy,fast by 25 and easy,fast,easy with 15 secs rest
    8x50 swum as a broken 400 at 400 pace with 20-30 rest(we did them on 1:15)
    100 easy
    8x50 on 1min swum as 2x(3 finger tip drill, 1 back)

    Warm down
    400 free with snorkel

    Total 2800LCM

    The kick set I felt pretty strong. On the broken 400 I felt amazingly good and actually descended the entire 400. The coach Greg had a watch and I started out at 31.8 and consistently dropped .3 of a second per 50 while feeling really relaxed and strong. At number 6 I went under 30 and kept dropping finishing with a 29 flat with an add up of 4:08. Obviously you don't get 20-30 seconds rest in a 400 but it was nice to swim strong, easy and fast. My heart rate was 150 at the end which is also a great sign. The rest of the workout I swam easy and focused on long strokes.

    Tomorrow I am debating how to get water time. Austin before my daughter swims or Dallas after we get home. I like to stay wet the last two weeks of my taper but tomorrow maybe a challenge with my daughter swimming. I am sure it will all workout just fine.

    Tomorrow is 1 week to the 800. With such a range of distances in my program I always stress out about the 800 and the 50. My mid events are usually strong but the outliers are unpredictable. I am feeling good about where I am at right now however and unlike my previous taper I have had a lot of rest so far and still have a week to rest even more.


    just read this funny little piece on swimswam about tapering. In the case of us masters swimmers replace the word parent with spouse and it fits so well.

    My wife chuckled at "the Hulk" in particular.

    Updated July 26th, 2014 at 11:01 AM by StewartACarroll

    Swim Workouts
  13. Friday, July 25

    by , July 25th, 2014 at 05:02 PM (The FAF AFAP Digest)


    Warm up:

    600 various
    100 scull
    100 fly drill
    100 back drill
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

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

    20 x 25 fly w/fins @ 100 pace @ :45
    -- lots of rest, but I just wanted to get my feet wet on this set
    -- felt fairly easy
    250 EZ

    2 x (6 x 100) @ 2:00
    R 1= IM, R2 = back kick w/fins
    1 = 25 fast + 75 EZ
    2 = 50 fast + 50 EZ
    3 = 75 fast + 25 EZ
    4 = all Z
    5 = all fast
    6 = all EZ

    200 EZ

    8 x 50 DPS free w/paddles
    50 EZ

    Total: 4000


    I have a very quiet weekend ahead with Mr. Fort and Lil Fort gone visiting relatives. I'm going to try to work out twice a day while they're away. I may go to North Park tomorrow. It's supposed to be a very nice outdoor long course pool, but it is quite a hike from my house. Hopefully, the expected thunder will hold off.
    Swim Workouts
  14. Friday, July 25, 2014

    by , July 25th, 2014 at 04:58 PM (Workout Swimmer)
    Could NOT get out of bed this morning. Pleasantly surprised to see B Mrz there, visiting from China. Little funny this morning - near the end of our last set of 100's, I could see out of the corner of my eye, someone I thought was Marci - and I was agitated that she had "caught up" with me - and then I was relieved to see it was actually someone doing breaststroke! (B Mrz). Hahaha - he is so amazingly fast!

    500 back/free
    300 drill
    3 x thru:
    200, 2 x 100, 2 x 50, first set swim, 2nd set IM twitch, 3rd set pull
    10 x 100 on descending intervals
    200 easy - I was toast

    - OMG - I got new paddles, and went one of the last 100's with the new paddles and my zoomers and I did a 1:15!!! Not world record fast, but fast for me! Especially in practice after about 3500 meters!

    Total: 3500 LCM
  15. Week 95 - Friday

    by , July 25th, 2014 at 11:56 AM (After a long rest)
    I had another late night and early morning last night and this morning. We watched TAGS finals last night and there were some truely amazing swims. 52. For a 14 year old on the 100 free(he is the same boy who won the 800 and then led off his 800 free relay in 1:54). Our team had some really good swims and is currently in 11th which is pretty awesome considering we are one of the newest programs at the meet.

    This is morning I was tired and I am still feeling some slight discomfort at slower speeds in my left arm/shoulder. It's nothing bad but feels like a slight tear or abrasion. Luckily I don't feel it at moderate or fast pace. I am guessing I have better mechanics at faster speed. I swam with Nitro yet again today and on the sets with tempo I felt good. I would definitely say I don't have much easy speed but I am ok with that right now. I think my shorter events at worlds are going to be just fine and my self doubt as usual is around the longer events. Have I rested enough or too much. Can I hold the pace I want for my goal times. Etc.Water Rat you are not alone, but as usual with a taper the doubts will fade as the meet gets going. Fingers crossed I will hit my taper perfectly and if I don't I will do as good as I possibly can do and it will be what it will be. How about that for some taper zen.

    Warm up
    300 free with snorkel
    200 kick
    300 pull with just bouy

    Main sets
    1x50 kick fast on 1min
    4x50 alternating back and free build on 1min
    1x50 kick fast on 1min
    2x100 free build with snorkel on 1:45
    2x(300 pull no paddles pace, 200 pull no paddles moderate, 100 at 400 pace)

    Warm down
    400 easy

    Total 3000LCM

    I felt good on the kick today and did pretty easy 44-45s. The 100s in the transition set Steve and I went 1:09s. On the main set we were holding good solid pace on the 300s and 200s I don't know the times because I had a hard time spotting the clock. I would guess we were holding 1:10ish. On the first fast pace 100 we went 1:04 and the second was 1:05-1:06 with both Steve and I deliberately easing up on the second one. The 100s felt pretty strong and with another week of rest I should be hitting my stride for a good week of swimming in Canadia(as I have been calling it; no disrespect intended. It started as a Freudian slip but has sort of stuck).

    Updated November 20th, 2014 at 09:49 PM by StewartACarroll

    Swim Workouts
  16. Last Long Course Distance Day before taper

    by , July 25th, 2014 at 08:54 AM (Mixing it up this year)
    One last distance workout before taper begins. Tomorrow I start back to short course workouts, YUCK!!!!

    500 free
    500 free kick w/zoomers
    3x200@3:30 free w/paddles & bouy went 3:02, 2:58, 2:54
    4x100@2:00 free w/snorkle maintain 6 beat kick held 1:48's
    3x200@3:30 free w/paddles & bouy went 3:02, 3:00, 3:00
    400 free w/snorkle maintain 6 beat kick EZ

    Total 3000 meters
    Swim Workouts
  17. Thursday, July 24

    by , July 24th, 2014 at 08:02 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    100 scull
    100 fly drill
    4 x 25 shooters w/fins @ :40
    100 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main sets:

    Did a modified version of an IM workout that I gave my team last night. IM is so much harder than just doing sets of the same stroke. Yikes.

    16 x 25, 4 of each stroke @ :30
    # 4, 8, 12, 16 fast
    1 x 50 EZ @ 1:30
    4 x 50 back kick w/fins, UW 15 m each length @ 1:00
    1 x 50 EZ @ 1:00
    1 x 100 IM fastish
    1 x 100 EZ

    12 x 25, 3x IM order @ :30
    1 x 50 EZ
    4 x 50 dolpin kick on back w/fins, hold best average (:27s)
    1 x 50 EZ @ 1:00
    1 x 200 IM broken for :10 @ 50s
    1 x 100 EZ

    8 x 25, 2x IM order @ :30
    1 x 50 EZ @ 1:00
    4 x 25 fast kick + 25 EZ kick @ 1:00
    1 x 50 EZ @ 1:00
    1 x 200 back
    1 x 100 EZ

    extra 150 EZ

    Total: 4000


    I need to work on fly. It felt pretty awful. I think some USRPT sets are in order. I am really glad not to be tapering right now! There is some definite taper angst going around.
    Swim Workouts
  18. 200 miles

    by , July 24th, 2014 at 05:48 PM (Alex's swim journal)
    203 miles year-to-date, to be exact. It's been a rough spring and summer so far in terms of training... all the pressure of the move, which is finally coming to a head, after fourteen years in the same place, has taken its toll on my training. I'm lucky to get in 4x a week, some weeks over the last couple of months it's been only 3x. Either I haven't had the time or, more likely, the motivation and/or energy. Swimming has definitely been on the back-burner, but today I felt pretty good... well, good when the workout was over. Did 3000:

    400 EZ on 8:00 (mixed drill, free and back)
    4 x 100 fr on 2:00 (1:28ish)
    4 x 50 fr on 1:00 (:41ish)

    Main set was 1800/36:00:
    3 x 200 fr on 4:00 (2:56-2:57)
    6 x 100 fr on 2:00 (1:25 x 2; 1:26 x 2: 1:27 x 2)
    12 x 50 fr on 1:00 (averaged :41)

    200 cool-down (all backstrk)

    The main set was 1650 pace set, I guess, the 200s were probably a little faster than current pace, the 100s started off in goal pace and then dropped back toward my pace from last spring; the 50s were a little faster than goal pace.

    A measure of my fitness and motivation was that this is an absurd amount of rest in comparison to the workouts I've been doing for 1650 pace over the last couple of years (usually a 1:40-1:45 interval for 100s and 3:20-3:30 for 200s at 1500 pace). I keep telling myself that this is just maintenance work and it's off-season for me now anyway. I imagine a few months after the move, things will start to get back to normal (whatever that is!).

    The move is set for the first week in August. We have an offer on the house here, awaiting the reappraisal, so hopefully that all goes off without a hitch... the offer has just come in in the eleventh hour, but it will be a huge weight off our shoulders not to have to carry that mortgage with us down to Texas.

    For now, we'll be renting a townhome near Aaron's High School... keeping an eye out for nice homes/neighborhoods in the school district over the next few months. Our unit is right across from the pool, though it's a small one... probably 15-20 yards in length. Being so close though, it might entice me to get in and work on the underwater dolphins and other drills that don't necessitate a full-length pool.

    We did our LCM state champs here in WI a month ago already... hard to believe. I swam the 1500 and all the back events. My 200 back was an LCM PR by nearly :12. And had me briefly in the top 10 for that event this season... oh so briefly! My 1500 came in at 26:16, almost :30 faster than last year. The focus on form, even as the volume has fallen off this year, is starting to pay off.
  19. Week 95 - Thursday

    by , July 24th, 2014 at 01:54 PM (After a long rest)
    I had a hectic day yesterday including a two hour delay leaving Dallas on Southwest to Austin. I had meetings in San Antonio so rented a car and rushed down to San Antonio for the afternoon. My wife and daughter drove down later in the day and we met up for dinner in Austin.

    This is morning I swam with Nitro. It was a fun time swimming with and Mr Unruh and the gang at Nitro. This was a good taper workout with lots of rest and only a little bit of up tempo swimming.

    Warm up
    300 free with snorkel
    300 back
    200 kick
    100 swim

    Main sets
    2x(4x100 swum as
    #1 75 easy 25 fast
    #2 50 easy 50 fast
    #3 25 easy 75 fast
    #4 100 fast

    16x50 on 1:15
    swum as 4x(50 easy, 50 build, 50 easy, 50 fast) alternating rounds of free and back

    Warm down
    700 perfect stroke

    We treated the 100s more like build than fast and got down to 1:05 on the fast one. I swam these all with a snorkel and felt good. The 50s I was going 32-33 on the fast back and 27-28s on the fast free. It was hard seeing the clock today so I maybe off a second on some of these.
    Swim Workouts
  20. Easy day of sorts

    by , July 24th, 2014 at 08:22 AM (Mixing it up this year)
    Did some breaststroke work today along with a few sprints. My knee held up better than expected on the breast kick. Sprinting felt really good today. Shoulders are still somewhat sore from the distance work I have been doing lately.

    500 free
    500 free kick w/zoomers
    5x100@1:40 free w/paddles & bouy held 1:32's
    300 accordian drill w/br fins & snorkle
    4x50@1:15 breast pull w/zoomers
    4x100 from block as 25 sprint/75 easy free odds free evens fly
    100 free EZ

    Total 2500 meters
    Swim Workouts