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  1. Week 51 - Saturday

    by , September 21st, 2013 at 10:13 AM (After a long rest)
    I felt good today, but once again it was a tough workout, both speed and endurance; we have another 2x 3 week cycles of endurance work so this is going to be the norm for a while.

    Warm up
    8x100 free on 1.20 with snorkel
    10x50 free on 40

    Main set
    8x100 kick on 2mins best average
    100 easy
    5x250 pull on 2.45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim

    Warm down
    100 easy

    Total 4050scy

    I went 1.15 on the first 100 kick, then 1.19 and at this point I knew this set was going to suck. I managed to do 1.21s on the next 4. On number 7 I tweaked my neck on the first turn and eased off. On the last one I wore my snorkel and dropped the kick board and went 1.21. Overall I was pleased with my times holding mainly 1.21s, but this really hurt. I continue to work on leg strength and this really needs to improve if I am going to achieve my goals. The 250s were tough and despite being pull I had a lot lactic acid pumping through my system so these just continued to hurt. I was getting about 10seconds rest but felt pretty bad as this set went on.

    I met with my coach yesterday and we worked on a meet schedule upto my next shave meet, which we decided would be the great west classic at our pool on 17th Jan. I have never done a taper over Christmas before but with the goal of hitting top form for worlds this seemed to make a lot of sense. I will try to do a camp style week(2 swims and 1 dry land per day) in November to ramp up my base before we start to focus on quality. I will be swimming 3 USAS meets this fall before the taper meet. We also discussed ramping back up after the meet in January. I won't be doing Spring Nationals instead focusing on Worlds in August and trying to get back into long course as early as possible. I will definately be doing 800,400 and 200 at worlds but have not decided on the shorter free events or the back. I suspect I will do the frees but will compete this fall and spring in some back events to see how that goes. I am really enjoying setting some goals and approaching the next year. I want to enjoy the journey which has been the biggest change in my swimming experience this go around.

    Updated September 21st, 2013 at 10:43 AM by StewartACarroll

    Swim Workouts
  2. Workout 09/20/13: morning

    by , September 20th, 2013 at 11:17 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    200 Shark Swim
    200 Loosen and out
    (Solo/Rec/1000 yds

    Easy swim before work*today.* I ended up doing some more exercising after my swim yesterday - went for a*1.7mile*jog and biked 2.6 miles after my*1.7mileswim... That is perhaps as close to a*triathlon*as I'll ever get!* My legs aren't too trashed*today, and although my knees ached last night they are fine now.* I'm thinking of adding in some jogging a couple of times a week (mind you, I jog for two-three blocks, then walk for a couple at this point).* We'll see how long this insanity plays out* ...
  3. Friday 9/20/13

    Friday 9/20

    PM only SCY

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    12x25 @ :15 rest drill build (as in drill but also build each 25)
    100 EZ

    3x100 @ 4:00
    - each 100 done as 20 air squats/25 under H2O kick AFAP/10 push-ups/75 FAST
    4x50 @ 1:00 25 drill/25 swim

    100 push FAST (I.M. - 1:01.0, I died hardcore)
    200 EZ

    Total: 3700
    Swim Workouts
  4. Friday, September 20, 2013 11:30-12:35pm

    by , September 20th, 2013 at 04:20 PM (Fast Food Makes for Fast Swimming!)
    Kind of a "late" swim for me. Usually I try to get to the Y sometime between 9 and 11, but at least it wasn't crowded. I had a lane to myself, besides the main set portion which at least I was sharing with another competent swimmer/tri-guy who does flipturns, and has swimming skillz.

    Long Warmup:

    600 Free
    500 Free Pull
    400 IM - went 5:20 on this, not sure why I checked it, but I did. Only the fly and free felt good
    300 SDK w/ short fins on back
    200 IM
    100 Free

    Main Set: Fun with "odd length swims"

    2 x 225 Free Pull @ 3:00 (went 2:40ish)
    2 x 175 Free Pull @ 2:15 (went 2:05s)
    2 x 125 Free Pull @ 1:30 (went 1:25s) I had to move it here
    2 x 75 Free Pull "cruise" @ 1:00
    4 x 25 Free Pull @ :20 (went :15/:16s)

    Kick Set w/ short fins:

    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :32) this is tough to do at the end of a practice vs. the beginning

    100 EZ and out

    4000 Yards
  5. getting back in the pool while expecting

    by , September 20th, 2013 at 01:16 PM (Colleen Conway's blog)
    So last week my husband and I got back in the pool after taking the summer off to spend time at the beach with our daughter, she is obsessed with the ocean and boogie boarding with her dad even though she is only 2 lol. I am currently 12 wks 5 days pregnant with our second one (exciting), and I also plan that to be our last if everything goes well, so staying in somewhat good shape is exciting because I know that its not all for nothing in the future. These past four practices I have to stop when I get tired and basically take it down a whole notch. I did not swim through the pregnancy with my first child, so not really sure how it will go. While I do get out of breath much easier than normal and have to make stops, yesterdays Masters practice didn't go too bad. I did a 400 free warmup (with like 2 stops) then 8x 50 (free drill/back drill) on 1.00 and then 3 x (200 free, 100 IM and 4x 25s fly sprint) ( I didn't do any of this set on any real interval just got enough rest.) Its great to be back in!!
  6. Friday SCM Workout

    by , September 20th, 2013 at 01:15 PM (TJ's Blog of Slow Swimming!)
    Downtown YMCA, SCM (shallow) With Lunch-Time Masters

    Warm Up
    300 free
    200 IM drill

    Main Set
    2 x Through
    2 x 100 back on 2:00 (laughable for me - it took me 2:15 to finish the first)
    3 x 50 fly (left down/right back) on 1:10 (~1:00)
    3 x 50 free on 1:10 (~0:50)

    50 easy

    2 x Through
    2 x 175 fast on 3:15 (~2:45)
    2 x 50 breast with 3s glide on 1:15 (~0:55 to 1:00)
    100 IM on 2:10 (~2:00)

    Cool Down
    100 easy

    I think our coach may have been sleep deprived when he wrote this workout (his wife had their first baby last night. Anyway, anyone who knows me, knows that backstroke is my achilles heel. I have a terrible kick and my backstroke definitely suffers for it. Oh well. It WILL get better.
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/23/2013

    by , September 20th, 2013 at 12:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 x 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 X 50 kick 1:05

    15 X 50 1:00
    Every third fast ,choice.

    10 X 200 3:00
    1-5: descend 1-5
    6-10: negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. another screwup at the CCAC pool

    by , September 20th, 2013 at 08:56 AM (Mixing it up this year)
    They set up the lanes so narrow today for long course, what is normally an 8 lane 50 meter pool was set up as a 12 lane 50 meter pool. Talk about collision city. Atleast with the wider lanes I can swim down the middle to pass someone.

    At least all I was doing was a warmup for tonights 500 Free in Brunswick. Kids meet for this old kid.

    500 free
    500 free kick w/zoomers
    500 free w/snorkle, strapless paddles & bouy
    5x100 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomers
    100 back w/zoomers
    200 back kick w/zoomer
    500 free

    Total 3000 meters EZ
    Swim Workouts
  9. Week 51 - Friday

    by , September 20th, 2013 at 08:42 AM (After a long rest)
    We had power cuts throughout the night and a pretty big storm with heavy rain all night. My wife saw on her phone that power was out throughout our town so I decided to wait for the power to come back on before heading to the pool. The drive took 15 mins longer than usual and when I arrived the pool was already full except my lane which people had left open for me. Today's workout was long and a little boring but I was tired by the end.
    400 free with snorkel

    Main set
    80x50 swum as 2x(10x50 free on 35, 10x50 kick on 45, 10x50 drill on 50, 10x50 back on 40)

    I ran out of time after doing 68 of the 80.

    total 3800scy

    Updated September 20th, 2013 at 08:50 AM by StewartACarroll

    Swim Workouts
  10. 399.89 miles...

    by , September 19th, 2013 at 09:50 PM (Alex's swim journal)
    ... that's what GTD told me was my current mileage after entering my numbers today. I thought I would be over 400 by now, but I had a rough day at work yesterday, left the office after 7:30, and didn't get to the pool until 8:00PM. I was so stiff from the previous day's workout that the only thing I could really do to get anything out of the swim was to drill. I only finished 1200 yards... I did about 400 of it kick and, man, were my legs sore.

    Today I was planning to do a repeat of Tuesday's Rushall sets and get to about 4200 again... which would have put me over that 400-mile mark; but I got a little bit of a late start and only did 500 for a warm-up. Scotty joined me today, so I had additional motivation going into the sets. Here's what we did:

    WARM-UP (500): 200 free, 100 back, 2 x 100 IM (1:37 and 1:40)

    10 x 50 fly on 1:10*
    200 recovery
    10 x 50 back on 1:10 (held mostly :47s, an occasional :48 or :49)
    200 recovery
    10 x 50 breast on 1:10 (held :55s, some low :50s in there as well)
    200 recovery (swum as EZ 2 IM; SAPs instead of full stroke fly)
    10 x 50 free on 1:00 (:38-:40)
    200 recovery (swum as EZ 200 IM)

    COOL-DOWN: 250

    TOTAL: 3500 SCY in about 80 minutes

    *So, I made all the reps on bk, br, and fr sets in my target range, which means I should add a couple more reps per stroke to the set next week. On fly I only missed my target once... held mostly :48-:49, when I saw :50+ I dropped the next rep (probably rep 7 or 8), then finished out the set. We used 1:10 as our interval, because we were swimming slightly different paces (he was doing :46 on fly, but coming in :49-50 on some reps of bk) and :20 RI is tough to keep track of, when you're trying to figure out if you made your target or not--1:10 interval was nice and clean and didn't put us too far off of :20 rest anyway. I'll note here that I missed one less fly rep in the set than I did on Tuesday, so I'm hoping to be able to increase number of reps there in the near future too... am beginning to think 3:12 is in reach for 200 fly, maybe even 3:10... and 3:00 at some point this spring? Time will tell.

    After the pool workout I hit the weight room for a repeat of Tuesday's drylands too. Did everything the same as posted on that day except that I did 3 x 12 lunges this time instead of 3 x 10. I was pretty much fried at the end, but had a good stretch, so I actually don't feel as bad tonight as I did on Tuesday night.
  11. Thursday 9/19/13

    Thursday 9/19

    PM only SCY

    400 swim w/ under H2O turns
    4x75 @ 1:20 k/dr/sw w/ fins
    4x25 @ :30 build

    100 EZ

    200 @ 2:15 (2:07, 2:03, 2:08, 2:08)
    150 @ 1:40 (1:33, 1:34, 1:35, 1:33)
    100 @ 1:05 (1:02, 1:01, 1:03, 1:02)
    50 @ :35 (31, 30, 32, 32)
    200 FR kick w/ board MAX EFFORT (3:20, 3:22, 3:25, 3:24)
    100 EZ

    20x25 @ :10 rest bow & arrow drill w/ paddles + fins + snorkel
    400 EZ

    Total: 5800
    Swim Workouts
  12. No blogging but plenty of swimming

    by , September 19th, 2013 at 05:41 PM (One Stroke at a Time)
    Thursday September 19th
    Lunch Bunch
    6 x 50 1:00
    3 x 3 x 150 fly/back/breast/75 free Within each round #1 on 2:30, #2 on 2:20 and #3 on 2:10
    4 x 3 x 100 pull Within Each round #1 on 1:35 #2 on 1:30 and #3 on 1:25
    150 easy
    3000 yards

    Tuesday September 17th
    Lunch Bunch
    100 on 1:45
    4 x 75 on 1:10
    200 on 3:30
    3 x (100 IM on 1:45 then 4 x 50 fast stroke (round #1 back, #2 breast, #3 IM order) on 1:10 then 200 recovery on 3:30)
    4 x 150 odds 50 swim with paddles /50 kick/50 swim with paddles evens 50 kick/50 swim/50 kick 10 sec rest between
    200 easy
    2900 yards

    Saturday September 14th
    2 x (200 on 3:00 then 50 kick on 1:15)
    pull set, IM drill then a short IM set which I don't remember at all
    6 x (100 pull on 1:25 then 50 easy on 1:00)
    7 x (100 on 1:25 (start at 25 back/75 free and add a 25 back until 100 back and then drop a 25 until 75 free/25 back) then 50 easy on 1:00
    4200 yards

    Friday September 13th
    I can't remember most of the work out
    Main set was 100-200-300-400-500-400-300-200-100 on 1:30 base
    3500 yards

    Thursday, September 12th
    12 x 50 kick/swim then drill/swim on 1:00
    3 x 300 middle 100 IM 4:30
    3 x 200 middle 100 IM 3:10
    3 x 100 IM 1:40
    8 x 75 pull on 1:05
    150 easy
    3500 yards

    Tuesday September 10th
    8 x 200 (150 on 2:30 then 50 recovery on 1:00)
    50 easy
    8 x 100 on 1:45 odds descend IM evens recovery
    8 x 50 kick 1:00
    50-100-150-150-100-50 pull
    50 easy
    3400 yards

    Sunday, September 8th
    7 x 50 on 1:00 12.5 back/12.5 free/12.5 back/12.5 free
    4 x (3 x 100 on 1:40 done 75 kick/25 swim then 4 x 50 with paddles on 50)
    16 x 25 on 35 IM order
    8 x 50 with paddles on 1:00
    3150 yards

    Saturday September 7th
    8 x 50 on 50
    3 x 200 pull on 3:00
    4 x 150 with paddles descned n 2:20
    6 x 100 on 1:30
    50 easy
    4 x 50 descend on 1:15
    100 easy on 1:45
    4 x 75 on 1:15 50 easy swim/25 sprint kick
    100 easy
    2 x 100 kick on 2:00
    100 easy
    4 x 75 50 easy swim/25 sprint kick
    100 easy
    4 x 50 fast
    100 easy
    150 easy
    4400 yards

    Friday September 6th
    3 x (4 x 100 descend on 1:30 then 300 pull on 5:00)
    200 easy
    8 x 50 kick IM order on 1:00
    4 x 50 on 50
    200 easy
    3500 yards

    I have been able to swim over the last two weeks but never sat down to put the workouts in the computer. I knew the yardage beacuse I would put it in my FLOG after I left the pool but I don't like to type on my phone so I never put in the full workouts. Today, I realized I was building up paper scraps with partial work-outs on them so I wanted to write them down. I have been up and down in the last two weeks as far as my energy is concerned. My son ended up in the hospital for a week on TPN and pain medications. I spent a lot of time there. Since the pool is about three blocks from the hospital, I managed to carve out some time on most days (when I wasn't reading all the internet craziness about DN's Cuba-Fla swim). My son is back to normal except he has to limit his activities and eat a low fat diet. It's pretty funny to see a six year old (who is super skinny) ask people, "Is that low fat?" I got my own treatment on Tuesday so am laying pretty low right now. My oldest is going to Austin this weekend with a friend and his dad so I'm looking for some low key, non contact activities for the younger one for the weekend. Hopefully, I will get back to this a little more regularly.
  13. Blocks! Sept 18-19

    by , September 19th, 2013 at 04:23 PM (The FAF AFAP Digest)

    -- wanted to swim, but I'm having some trouble carving out enough time to swim with the new puppy.

    RC/scap, 15 min
    core work, 15 min
    spin, 45 min


    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 w/agility paddles
    odds = front scull
    evens = caterpillar fly drill
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    Swimmers from the Pitt womens' team have been there when I've been there in the afternoon. They were going off the blocks (and rolling on the 59), so I decided to join in! Seems like there is no anti-block rule here!

    5 x 30 burst + cruise from the blocks
    100 EZ

    5 x (25 AFAP from the blocks + 75 EZ) @ 3:30
    2 free (11 flats), 1 fly (11 high), 1 shooter (11 high), 1 back (12)
    100 EZ

    2 x broken 100 flys w/fins + 50 EZ
    100 EZ

    Ultra short distance kick set:
    20 x 25 kick w/fins @ :30, done as 15 AFAP + cruise -- tiring!
    150 EZ

    7 x w/bungee cord: swim out until hit major resistance
    free --- take 20 strong strokes against resistance
    breast -- take 15 strong strokes
    dolphin kick on back -- kick for 20 sec
    backstroke kick -- kick for 20 seconds
    (I'm calling these 100s; felt like a weight workout)
    100 EZ

    Total: 3300


    I was pretty happy with this workout and loved the block work. My times on the 25s were very solid, so I haven't lost my raw speed at least. One of the college girls was kind enough to comment that I was in "great shape." haha. They're prolly not used to geezers using the blocks.

    Thinking about doing 1-2 of the meets in October in DC. The DCAC meet is Oct. 12 and the Sprint Classic is Oct. 27.

    Updated September 19th, 2013 at 05:37 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  14. 9|19|13 25 scm minutes

    by , September 19th, 2013 at 04:15 PM (Blog)
    Very brief workout to start my pre-meet hypoxic block training

    12 x 25 on 2:00 free, DFS, no breathers at about 94% effort
    • 15 spl, 14H - 15 seconds

    Need to work the DPS on next recovery day

    Been stretching alot and hitting weights at least 4X a week. Also resting well

    just under 164lbs, heaviest I've been in years
  15. Thursday, September 19, 2013 10:30-11:40am

    by , September 19th, 2013 at 03:15 PM (Fast Food Makes for Fast Swimming!)
    Today's main set was made up off the top of my head (like most of my swims), and it turned out to be a good one! Even PWB could probably handle it!


    500 Free
    400 Free Pull
    300 Flutter Kick w/ board
    200 IM
    100 Flutter Kick w/ board

    Main Set:

    Each "200" is on the 3:00, with the 75s on an ascending interval, and the 125s on a descending interval. Made for interesting times as the set went on...

    7 x 200 @ 3:00
    • 75 IM (no Free) @ 1:05/ 125 Free @ 1:55
    • 75 IM @ 1:10/125 Free @ 1:50
    • 75 IM @ 1:15/125 Free @ 1:45
    • 75 IM @ 1:20/125 Free @ 1:40
    • 75 IM @ 1:25/125 Free @ 1:35 (1:30+)
    • 75 IM @ 1:30/125 Free @ 1:30** (1:28)
    • 75 IM @ 1:35/125 Free @ 1:25 (1:27)

    I was averaging 1:05s on the IMs all the way through, so I was getting a fair amount of rest there, but the harder part was the free intervals.
    **Originally when I started the set, my intent was to do 6 rounds, ending at the 1:30 interval, but I finished it at 1:28, and decided to try for one more...though I was unable to make the 1:25 after that much distance in a row.

    300 EZ Free Pull

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :32)

    100 EZ and out

    3800 Yards ****

    ****hopefully that's enough to get me ahead of PWB, tjrpatt, and AZTimm for today's GTD yardage. not that anyone's counting
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/20/2013

    by , September 19th, 2013 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 3:45 3:45
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 X 50 descend 1:00
    8 X 25 fast :40
    Two rounds, break between rounds

    4 X 250 4:00
    Swim last 100 of each fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Workout 09/19/13: morning

    by , September 19th, 2013 at 09:48 AM (Maple Syrup with a Side of Chlorine)
    Waited at the door this morning for the building to open, and was planning for a long continuous swim, but ended up doing ...

    200 FR/200 BK/200 IM drill

    10 x 100 with snorkel, done as:
    - odds = kick with board on 1:50
    - evens = DPS swim on 1:30

    1 x Noah's Ark pull with buoy

    12 x 50 FR on :45
    - 3 EZ, 1 Fast
    - 2 EZ, 2 Fast
    - 1 EZ, 3 Fast

    50 ez
    8 x 25 on :30, done as:
    - odds = EZ back
    - evens = IMO Fast

    100 loosen and out
    (Solo/Rec/3050 yds/55 min)

    The lane was empty so I decided to mix it up. The 100's set was ok through #6, but I held on to finish it out. The 50's set was tough on the last round, but I went for it - amazing to see what my times are at this point in the season (fast ones :31-32), but I am confident that with some more base and speed work those will dip down under :30. I'm going to try to get up before work tomorrow to swim, and then again on Sunday in a lake if I can make time.
    Swim Workouts
  18. Week 51 - Thursday

    by , September 19th, 2013 at 08:13 AM (After a long rest)
    I had a good nights sleep and felt good when I arrived at the pool this morning. The workout was a mix of short and long today with th elong being on quite fast short rest type send offs.

    Warm up
    16x50 free with snorkel on 50

    Main set
    4x400 on 4.30
    16x75 swum as 25 kick with snorkel, 25 catchup drill, 25 swim on 1.10
    2x300 on 3.15

    Warm down
    100 double arm back

    Total 4300scy

    I descended the 400s going 4.20, 4.17, 4.14, 4.10. I swam the first 4 of the 75s as active recovery and then got into a nice rhythm on the last 12 and felt strong. The 300s was a serious mental effort, but went 3.05, 3.00. I was really tired after this workout and could of done with a longer warm down but ran out of time.

    I am swimming the corporate challenge on Sunday so will likely miss weights on Saturday but will probably lift tonight. It's my daughters birthday today so we had birthday cake for breakfast. She has a private coaching class tonight so we decided to do presents last night and then birthday cake for breakfast this morning. What ten year old does not like cake for breakfast! We will go out for dinner after her class so it will be a rush tonight.
    Swim Workouts
  19. Easy day, tomorrow will be the 500 free

    by , September 19th, 2013 at 07:43 AM (Mixing it up this year)
    Swimming a kids meet friday night. Hope to do at least a 6:30.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free long and loose held 1:29's
    3x200@3:30 free w/snorkle, strapless paddles & bouy went 3:01, 2:55, 2:52
    4x50 from block 15m sprints good breakout
    100 kick w/snorkle
    100 free w/snorkle

    Total 3000 yards
    Swim Workouts
  20. Wednesday 9/18/13

    Wednesday 9/18

    PM only SCY

    300 swim
    6x25 @ :45 FL kick under H2O
    8x50 @ 1:00 odd: k/dr even: dr/sw I.M.O.

    8x25 @ :40 FL breathing every 5
    3x150 @ 1:45 BK/BR/FR (fastest I ever managed was a 1:41, most of these were 1:44/1:45 touch-and-go...but I did make them all)
    200 @ 3:30 FL or BR kick

    300 EZ

    Total: 3700

    Had to leave early to run some errands, so I didn't get a third round of the main set (it was 3x as written). Very challenging on the 150s. It is funny how 200 I.M.s on 2:20 would have been easier for me to make than those 150s at the same pace because the 50 FL allows me to get so far ahead of the clock. Having to start with a fast 50 BK was rough for a non-backstroker like myself!
    Swim Workouts