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  1. Hot day at the Y

    by , March 21st, 2015 at 11:29 AM (Mixing it up this year)
    The water was 86 degrees today. Yuck

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:30,1:30,1:30,1:27,1:25
    500 kick on back w/zoomers
    500 free

    Total 2500 yards that was all I could trade then went to hot tub but 104 didn't seem hot enough after the hot pool
  2. 5000 SCY... Waco YMCA finally re-opens its lap pool!

    by , March 20th, 2015 at 09:11 PM (Alex's swim journal)
    The heaters have apparently been fixed and the temperature was probably in the upper 70s for my lunchtime workout. Good for a long swim.

    5000 SCY/90 mins

    Warm-up (1600/29:00)
    2 x thru
    --2 x 200 fr on 3:30
    --1 x 100 bk on 2:00
    --1 x 100 kick
    --1 x 200 pull

    MS (3200/57 mins)
    4 x thru (continuous)
    400 fr
    100 bk
    100 kick
    200 pull

    Cool-down (200/4:00)
    4 x 50 fr, very EZ
  3. Friday, March 20

    by , March 20th, 2015 at 03:59 PM (The FAF AFAP Digest)
    800 EZ
    30 min RC ex and stretching (did that yesterday too)


    I'm off to MD after work. I wish I could leave earlier, but that's life when there are no subs for your job. Feeling a bit testy, so I think the 5 days rest is having some effect.

    Looks like nationals attendance just exceeded 1300.
    Swim Workouts
  4. First Day of Spring!! March 20, 2015

    by , March 20th, 2015 at 02:41 PM (Workout Swimmer)
    So, decided this morning to not bother with the meet this weekend - it's been a rough week for my hubbie, and we just really need to stay home. However I made that decision after workout.

    600 back/free
    300 kick
    200 easy pull
    6 x 100 pull @ 1:30 & 1:45
    4 x 150 free/back/free @
    8 x 50 fast/easy by 25 @ 1:00
    200 easy
  5. 3|20|15 LCM - easygoing

    6 x 50 fr on 0:50
    2 x 50 combat stroke on 1:00
    800 drill with / without fins
    900 flutter kick, snorkel - 23:02
  6. Sarasota Y Sharks Masters 5:30 AM Workout 03/23/2015

    by , March 20th, 2015 at 12:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    2 X 50 1:00 :50
    Three rounds. Round 1 interval left, 2/3 right.

    3 X 100 kick 2:15
    4 X 50 kick 1:10--25 fast/25 moderate
    1 X 100 swim

    3 x 50 fast 1:15
    1 X 50 easy 1:30
    Three rounds, choice.

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    1 X 100 1:20
    1 X 200 2:40
    1 X 300 4:00
    1 X 400 negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Week 129 - Friday

    by , March 20th, 2015 at 10:42 AM (After a long rest)
    After yesterdays stress I was really tired this morning and had every intention of going easy but was thrown out of whack pretty quickly this morning. I for some reason took my wifes SUV to the pool, thus leaving the pool key which is on my key ring at the house, and also left my swim bag which had equipment plus goggles in it. Since I wear prescription goggles it really sucked today. The warm up felt off without my snorkel and generally I both hurt and felt out of sorts today. Our send off times were tough today.

    Warm up
    400 free
    6x50 catchup on :50

    Main sets
    4x(200 IM on 2:40, 4x50 drill, build on :50 by 25 and by stroke per round)
    100 easy
    16x25 free at 100 race pace with a turn on :40
    5x100 kick on 2mins best average

    Warm down
    100 easy

    I was holding between 2:25 and 2:30 on the IMs which normally feels ok, but today it hurt really bad. There were a lot of people coughing so I suspect the chlorine was high. On the 50s drill/swim I felt awful! On the 16x25s I was holding 12/13s to my feet which is good for me but again felt out of sorts. The kicks I had the guy in the next lane descending and while I held 1:21s throughout he dropped from 1:28 to 1:19 and of course me being me I could not back off. I am my own worst enemy when someone is in the next lane to me; my inner racer always seems to show himself no matter how tired I am

    My son seems much better today and we are off to the neurologist this afternoon, so fingers crossed he gets a good report.
    Swim Workouts
  8. This was a spring cleaning set

    by , March 20th, 2015 at 08:01 AM (Mixing it up this year)
    Walt called this one Spring Cleaning. Yes I was stupid.

    1000 free
    5x200@3:30 free w/paddles & bouy
    10x100@1:50 free w/paddles & bouy holding 1:32
    20x50@1:00 25 fly/25 free everyone else did 50 free I was just doing relaxed fly

    Total 4000 meters
    Swim Workouts
  9. Thursday, March 19

    by , March 19th, 2015 at 03:57 PM (The FAF AFAP Digest)
    Just did a 1000 EZ with a couple bursts with Jim at Sewy. Then sat in the whirlpool and steam room.

    I wish I had entered the 100 fly for a split request at the meet. Then I would have more time to possibly do the 50 free. Right now, there is only 16 minutes between the women's 50 fly and 50 free, a weird OOE for sure.
    Swim Workouts
  10. Workout 03/19/15: noon

    by , March 19th, 2015 at 02:35 PM (Maple Syrup with a Side of Chlorine)
    Lena and I enjoyed a massage yesterday then a relaxed evening with the kids. I did a recycling run and some other errands this morning before hitting the pool ...

    200 free/200 back/200 IM drill
    4 x 75 kick
    1 x Noah's Ark pull with snorkel
    4 x 75 (swim/fast IMO/AP)
    4 x 50 (25 easy, 25 FAST)
    100 easy and out
    (Solo/Rec/2000 yds/40 min)

    For anyone in the New England area: 2nd annual Edge Spring Fling Masters meet near Burlington, VT next Saturday (3/28). Info:
    Swim Workouts
  11. Week 129 - Thursday

    by , March 19th, 2015 at 01:48 PM (After a long rest)
    I had a massage last night and it was fine, but I felt like I still had knots after the 90 min massage despite the best efforts of the masseuse. I slept really well but once again woke up tired and sore; probably a combination of my pre massage soreness and the massage itself. With the meet this weekend and feeling generally rough I decided to go a little easier today or at least that was my thought when I started!

    Instead of lifting I decided I would do dry land instead and focused primarily on my core. Instead of doing 3 rounds or 15 minutes of abs I decided to do 4 rounds and add one extra stomach exercise per round so 24 minutes of abs. I don't know why I thought this would be going easier but I did. I was hurting after round 1 but stuck with it and made it through the abs. I was feeling pretty crappy so decided to swim until I felt loose and get out.

    10 mins on vasa swim trainer done as 1:30 on, :30 off x 5
    4 x (flutter, oblique crunches, v-sits, leg extension, planks, flutter) done as :45 on :15 transition and 1 min between rounds.

    4x100 free with snorkel
    6x50 catchup on 1min

    So I got home feeling better after my stretch swim, and as I came in the door my wife and daughter were engaged in world war 3. I avoided getting sucked in but it seemed to revolve around my daughter being messy and turning everything out where ever she is. My wife spent yesterday clearing up and within an hour of being home my daughter had obliterated any sign of my wife's work; she was upset!

    So at work I had a good morning, but just received a call from my wife and apparently my son was again knocked out during school PE. Same kid and same teacher as the accident a few weeks ago that left him concussed. My wife said he appeared more coherent than the last one but its very disconcerting and makes me seriously question what is going on in the PE class and why this cant be prevented.

    What's the expression about what does not kill us makes us stronger! The Carroll's are going to be very strong at this rate! If my mother is reading this, he is OK. I promise, but its very worrying!
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 03/20/2015

    by , March 19th, 2015 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:15
    50's: #2-4-6-8 are fast

    1 X 200--50 stroke/50 free-- 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke 1:30
    Three rounds--choice

    1 X 100 moderate 2:00
    4 X 50 1:15
    Three rounds.
    50's: odd: easy even: fast--all choice

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. What possessed my? thet evil stroke...

    by , March 19th, 2015 at 07:31 AM (Mixing it up this year)
    Yes today I worked on breaststroke. Tomorrow is going to be a log freestyle set LCM.

    500 free
    500 free kick w/zoomers
    10x50@1:10 breast pull w/zoomers
    500 breast kick
    4x50@1:10 breast putting it all together
    3x100@:15RI free

    Total 2500 yards
    Swim Workouts
  14. Week 129 - Wednesday

    by , March 18th, 2015 at 10:51 PM (After a long rest)
    Today has been crazy busy and I dI'd not have much time to write my blog so one is late and I'll be short. Very busy work day and ended the day with a massage.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    12x25 on :40 open, close, easy, fast
    16x50 free on :50 at 200 race pace
    200 easy
    2x(400 IM on 6mins, 300 kick on 4:45, 200 IM on 3mins, 100 kick on 1:45)

    warm down
    200 easy

    i held 26/27s on the 50s but was hurting from #3 on. I never hit any easy speed today. I was proud I hung on but it REALLY hurt. The rest was swum aerobically and I was whooped at the end of this one.
    Swim Workouts
  15. 3|18|15 SCM - 21 minutes / weights


    20 x 25 on 0:30 dolphin kick free with fins / snorkel
    • 16-18's

    16 x 25 on 0:40 dolphin kick free with fins / snorkel
    • 16-18's
    • sharp breakout / streamline


    DB BP:
    35 reps with 45lbs
    rest 1 hour
    37 reps with 45lbs

    Genesis 3:24 to protect family

    Updated March 19th, 2015 at 01:19 PM by __steve__

  16. Sarasota Y Sharks Masters 5:30 AM Workout 03/19/2015

    by , March 18th, 2015 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 --

    6 X 100 kick 2:15
    #4-6: 50 moderate/50 fast

    1 X 100 moderate 2:00
    1 X 100 fast 2:15
    1 X 50 moderate
    1 X 50 fast 1:30
    Two rounds--choice

    3 X 400
    #1: IM 7:00
    #2: 50 stroke/50 free 7:00
    #3: free/negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Workout 03/18/15: morning

    by , March 18th, 2015 at 10:00 AM (Maple Syrup with a Side of Chlorine)
    Another quick workout this morning. The adult swim lanes were not as busy ...

    200 free/200 back/200 im drill
    2 x 50 kick/150 AP/100 pull continuous
    3 x (150 on 2:00, 100 on 2:00 with snorkel)
    200 warm down
    (Solo/Rec/2150 yds/40 min)
    Swim Workouts
  18. Lack of sleep is not fun

    by , March 18th, 2015 at 07:26 AM (Mixing it up this year)
    I figure eventually I will get a good night sleep when I am tired enough. Just not tonight since I have to work at 1am.

    500 free
    500 free kick w/zoomers

    5x100@1:30 free w/paddles & bouy went 1:25, 1:25, 1:24, 1:24, 1:25
    1 minute rest
    5x100@1:30 free w/paddles & bouy went 1:21, 1:22, 1:21, 1:22, 1:22
    1 minute rest
    10x50@:50 free w/zoomers went 41,40,39,38,38,38,37,37,37,36
    500 free kick w/zoomers
    200 free EZ

    Total 3200 yards
    Swim Workouts
  19. Week 129 - Tuesday

    by , March 17th, 2015 at 09:44 PM (After a long rest)
    I got home from work late last night to be greeted at the door by my daughter who had arranged to meet a fellow swimmer at the pool. Her team take two weeks off after TAGS and this is the second of the two weeks. Last week she was adamant she did not want to swim but opted on her own accord to swim 3 times. While this week she made no predictions I knew she was ready to get back in when she sparked me on Sunday about public swimming times. So I headed to the pool to drop her off and then realized she only had 45 mins so grabbed a quick sandwhich before heading back to pick her up. On the way home she informed me that her and her friend were swimming this morning with me. I woke my daughter up at 4:30am and she got up with no complaints and even seemed in a good mood for the time. I open the pool on Tuesday and Thursday so we arrived an hour or so before her friend had promised to show up. My daughter warmed up with me doing a rowing machine while I did the vasa and joined me on abs which was fun. Feom 5:45am on she was looking for her friend who subsequently did not show up. My daughter swum with me and we had fun but she was upset at her friend.

    10mins on vasa swim trainer done as 5x(1:30 on, :30 off)
    3x5mins of abs(flutter,oblique crunches, leg extension, planks, flutter) done as :45 on :15 transition except on the last round where I did 1min on the last set of flutter kicks.

    400 free with snorkel
    6x50 catchup on 1min
    4x100 kick on 2mins
    8x50 on 1min alternating fly, free by 50
    200 easy

    today was fun!
    Swim Workouts
  20. St. Patricks Day, 2015

    by , March 17th, 2015 at 08:04 PM (Workout Swimmer)
    Wow, much better workout when swimming with friends!! Grady and Stephanie came with me this morning, and it's amazing how much faster I went with their help! Just a typical workout, but the effort was solid.

    600 back/free
    400 kick
    200 easy pull
    Then "The Rob" - it allows an extra :15 between "sets" so you can change toys
    4 x 50 @ :45
    3 x 100 IM @ 1:45
    2 x 150 pull @ 2:15
    200 IM
    One minute rest
    Then a modification from what is usually a 200 swim: 4 x 50 hard/easy @ :50
    2 x 150 IM twitch @ 2:15
    3 x 100 Free @ 1:20
    4 x 50 - hard/easy on 1:00
    Then 200 breast/free cool down
    Total: 3400 SCY