View RSS Feed

All Blog Entries

  1. 5|27|14 LCM (formatting test edit)

    100 warmup

    50 fr fast, snorkel
    • 32

    50 fr easy

    12 x 50 fr on 1:00, fins burst breakout and 2 strokes, easy remainder

    4 x 50 flutter kick on 2:00, snorkel
    • 53, 56, 54, 58

    50 easy kick

    50 moderate fr
    • 37

    Updated May 28th, 2014 at 04:30 PM by __steve__

  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/28/2013

    by , May 27th, 2014 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 1:00 1:00
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    4 x 50 descend 1:10
    1 x 100 fast 3:00
    Three rounds, choice.

    13 X 100 2:00
    50 long/50 fast--swim or pull
    #12&13 are easy swim down

    4000 Y/M
    Swim Workouts
  3. Back to long course and a cold pool

    by , May 27th, 2014 at 08:41 AM (Mixing it up this year)
    Today I did a distance workout and just prayed no one would join me. Normally on Tuesday and Thursday the pool is empty but today the tri team was there and they expanded out more than normal. As long as I don't have to share I don't care.

    I felt like I kicked butt today or I kicked my own... This is perhaps the best workout I have done in a long time. Felt good, solid, strong and no issues with my heart racing. Back is still sore but that is something I will just have to deal with.

    Too bad I have to sleep, that is when my back muscles just tighten up. Once I am moving I seem to do better.

    400 free
    2x350@6 free w/strapless paddles & bouy negative split went 5:11, 5:08
    7x100@1:45 free w/strapless paddles & bouy at pace held 1:33's
    800 free for time w/paddles & bouy went 12:21
    7x100@1:45 free w/strapless paddles & bouy at pace held 1:33's
    400 free EZ
    300 free kick w/zoomers

    Total 4000 meters
    Swim Workouts
  4. Week 87 - Monday

    by , May 26th, 2014 at 11:01 PM (After a long rest)
    My family and I are visiting friends in Tulsa and we had a great weekend. This morning I swam with the Jenks masters but a lot of there team and coach were at an open water meet in Bentonville, Arkansas and the workout was self directed. I choose to do our normal longer than normal Monday morning workout with a long high intensity pull set. I felt great today.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    10x300 pull with paddles on 3.45
    10x50 drill on 1min

    Warm down
    300 easy

    Total 4500LCM

    I was holding between 1.08-1.10 pace throughout the pull set and felt really long and smooth. I had one other person in my lane who was doing his own thing and I tended to be slightly slower when I caught and tried passing him. I worked on little finger(pinky) hand entry throughout but especially on the drill set. Today I felt good.
    Swim Workouts
  5. 5|26|14 SCM unable to use paragraph marks on this forum

    500 easy free

    500 kick

    20 x 25 on 1:00 free hypoxic with fins and snorkel

    1300 easy drills, some bk, br, and fk, with fins and snorkel

    Kept heart rate below 110 bpm except for the hypoxic stuff

    Updated May 28th, 2014 at 04:31 PM by __steve__

  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/27/2013

    by , May 26th, 2014 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    8 X 50 kick 1:15

    3 x (5 X 50 1:15
    Four stroke/1 easy free
    Round 1 fly, 2 back, 3 breast

    4 X (3 X 100 2:00 #3 on 2:30
    #1 fast(85/90%) #2/3 moderate

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Memorial Day at the Y

    by , May 26th, 2014 at 12:12 PM (Mixing it up this year)
    Luckily the pool was on the cool side but unfortunately my back was way too tight. That is what happens when you help you daughter out with goats and a lot of dogs at the kennel yesterday.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 torque drill w/paddles & snorkle
    200 1 arm fly alternate rt/lt w/zoomers
    200 fly kick on back w/zoomers
    200 fly w/zoomers
    400 breast kick w/br fins
    200 breast pull w/zoomers
    200 accordion drill w/snorkle
    200 breast
    5x100@1:45 as 50 free/50 back w/paddles went 1:35,1:30,1:28,1:26,1:24
    200 free kick w/zoomers
    100 1 arm fly
    200 free EZ

    Total 4000 yards
    Swim Workouts
  8. Week 86 - Saturday

    by , May 24th, 2014 at 07:16 PM (After a long rest)
    Due to our trip to Oklahoma my daughter swam with my masters team today. She started out in my lane but ended up moving over one lane after the warm up. She did awesome and it's scary how quick she is getting and how much she has improved since the last time she trained with me.

    600 free with snorkel

    Main sets8x50 free on 35
    4x(2x100 kick on 2mins AFAP, 4x50 free best average on 50)
    6x75 overkick on 1min
    12x25 race pace at 200 pace to your fee
    t100 easy

    We switched the pool from scy to LCM

    100 LCM AFAP
    100 easy

    Total 3400scy, 200LCM

    The lane two over from mine was setup with a video camera and a number of our team worked on stroke technique. Due to my location I could see my stroke on the camera for all except the final couple of yards of my swims. I noticed on the best average 50s that I had a lot of bubbles on my catch and will work with my coach on this. On the transition 50s I held 30s. On the fast kick I held between 1.17-1.19 and the best average 50s I was holding 27-28s. The overkick I felt pretty strong. On the race pace 25s I was holding 13-14s. On the LCM 100 from the block I went 59 which I was happy with at the end of practice.

    Updated May 28th, 2014 at 02:56 PM by StewartACarroll

    Swim Workouts
  9. 23 and 24 May

    2000 m Very easy stuff yesterday, except for 20 x 25 hypoxic free on 40 with fins

    1500 today keeping HR less than 110 bpm

    Updated May 28th, 2014 at 04:32 PM by __steve__

  10. Saturday at the Y and it wasn't bathwater today!!!!

    by , May 24th, 2014 at 01:34 PM (Mixing it up this year)
    Finally a temperature I can work with. The pool was at 84 still hot but not the normal 87. Had a great workout today.

    500 free
    5x100@2 free kick w/zoomers went 1:55, 1:54, 1:45, 1:45, 1:40
    10x50@1 free odds 6 beat kick evens catch up drill
    6x50@1 free FAST w/strapless paddles & bouy went 40, 39, 38, 38, 37, 37
    6x100@1:30 free at pace w/paddles & bouy went 1:20, 1:19, 1:18, 1:17, 1:17, 1:17
    4x150@2:15 free at pace w/paddles & bouy
    12x25@1 AFAP as 25 fly/25 fr/25 bk/25 br
    4x50@1 fly as 25 kick/25 swim w/zoomers
    200 free kick w/zoomers
    200 fly drill alt rt arm/lt arm
    100 free

    Total 4000 yards
    Swim Workouts
  11. Meet Cancelled, Thursday-Friday, May 22-23

    by , May 23rd, 2014 at 05:35 PM (The FAF AFAP Digest)

    Thursday: Swim/SCY/Solo:

    Warm up

    600 various
    100 scull
    100 fly drills
    50 EZ
    8 x 25 shooters w/fins
    100 EZ

    Main sets:

    6 x 25 burst + cruise
    100 EZ

    4 x (10 x 25 w/fins @ 100 pace + 100 EZ)
    R1 = fly @ :40
    R2 = back @ :40
    R3 = breast @ :40
    R4 = free @ :35
    100 EZ

    5 x 50 DPS back w/paddles
    100 EZ

    Total: 3150

    Friday: Swim/SCY/Solo:

    Warm up:

    same as above

    Main sets:

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

    5 x (25 AFAP + 75 EZ) @ 2:30
    extra 100 EZ

    5 x (75 broken AFAP w/fins + 175 EZ)

    Total: 3200


    I've still been pretty tired and struggled to get these workouts in. But my times were fine.

    Unfortunately, I just got notice that my June 7 meet in Buffalo has been cancelled. They double booked the pool. Pretty sloppy and inexcusable if you ask me. And disappointing. 6 of my swimmers had planned on attending the meet. I have to decide if it's worth traveling to get a long course meet in ... The only one that works with my schedule is one in Nashville on June 8. It's a fantastic indoor long course pool -- exactly what I'm looking for. Need to decide soon.
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/26/2013

    by , May 23rd, 2014 at 05:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Memorial Day---Workout will be 1 hour

    WARM UP:
    4 X 100 2:00
    4 X 150 2:40

    6 minute kick

    12 X 50 choice 1:15
    odd: easy even: fast

    8 x 150 pull 2:30
    Last 50 fast

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  13. Week 86 - Friday

    by , May 23rd, 2014 at 03:19 PM (After a long rest)
    I was late home after the conference last night but luckily they fed us and I was in bed late by my standards(9pm) but not so late that it had any affect on me. This morning I got up just as the alarm was about to go off and got to the pool a little earlier than usual. Todays workout was not one of my best and I had to work pretty hard to get going, which I finally did on the main set.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    3x(2x50 drill on 1min, 3x100 with snorkel on 1.20)

    Main set
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    100 easy
    12x50 kick on 50

    Warm down
    200 easy

    Total 4300scy

    There was nothing really to write about today. I managed to make all 15 of the 100s in the main set starting out around 1.04 and dropping to 1.02 and finally to 59 on the last 100. I was pretty beat today and just never had any energy. Its been a good but long pool week so far.

    My family and I are visiting an English friend and his family this weekend after practice tomorrow and I just found out that the local masters team is practicing on monday so I will get to swim on Monday which I was hoping for but not anticipating. I dont think I will get away with using being tired as an excuse to get out of driving(at least partially).

    Happy Memorial Day Weekend!
    Swim Workouts
  14. Still beat up but swimming good

    by , May 23rd, 2014 at 08:32 AM (Mixing it up this year)
    Got paged just before I got to the pool luckly I had gotten an early start so I was able to log in and fix the problem before the pool opened. But that always puts me on edge because I wonder if I going to get another page during workout, especially when something has crashed.

    Even with feeling beat up and doing weightlifting of which tonight is another session, I felt ok especially on the fly.

    400 free
    6x50@1:10 free kick w/zoomers
    6x50@1:00 free descend 1-3, 4-6 went 48, 48, 46, 49, 48, 47
    3x100@2:00 IM descend 1-3 went 1:58, 1:57, 1:56
    2x150@2:30 free w/paddles & bouy
    300@7 IM
    300@6 free w/paddles & bouy
    2x150@3:30 IM drop the free
    300 free EZ
    200 free kick w/zoomers

    Total 3000 meters
    Swim Workouts
  15. Tuesday 5/20/14

    Tuesday 5/20

    PM only LCM

    400 swim
    300 pull w/ buoy +paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill

    3x100 @ 2:00 "Rouse 100s"
    4x50 @ :50 FR swim w/ grab paddles
    3x100 @ 2:00 "Rouse 100s"
    4x50 @ 1:00 V.S.

    100 EZ

    Total: 2100
    Swim Workouts
  16. 5|22|14 LCM 50 endurance

    4 x 50 fr on 2:00, 3 breaths each

    • high 30's

    4 x 50 fr on 2:00, 4-5 breaths each

    • high 30's

    2 x 50 fr on 1:00 with snorkel, easy

    6 x 50 fr on 2:00 with snorkel / hydro fins

    • 29's, and a 31 on the last

    800 fr easy with snorkel / hydro fins
    • swim over water, relaxed but quick recovery, feel for water pressure

    3 x 30 sec of all-out vertical kick on 1:30

    5 ea bottom push-off, flutter kickers

  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/23/2013

    by , May 22nd, 2014 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    5 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    3 x 50 swim @ 85/90% 1:15
    1 X 100 kick 3:00
    four rounds, choice.


    18 X 100
    6 on 1:40
    6 on 1:35
    4 on 1:30
    2 swim down on 2:00

    4300 Y/M
    Swim Workouts
  18. Week 86 - Thursday

    by , May 22nd, 2014 at 12:39 PM (After a long rest)
    I lifted last night and did my normal 3 rounds at 10,8,6 reps per round at 80%, max and fail by round. I focused on my upper body.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back inclines)

    This morning was definitely a different day than yesterday in terms of how I felt and also how the workout was structured. I was feeling pretty tired this morning after weights and I found it very difficult to get up and go on the main set, although I did manage to make the send off times I was told to do.

    Warm up
    3x(1 x 200 on 2:40 free, 2 x 50 on 1:00 drill, 2 x 50 on :50 kick)

    Main sets
    12 x 100 on 1:05
    4x(2 x 100 on 1:20 dec 1-2, 2 x 75 on 1:00 swim kick swim)

    Warm down
    500 easy

    Where as yesterday I had very easy speed today I really had to work at everything including the warmup. I swam the 200ís with my snorkel and was only getting about 10 seconds rest. Even the 50s kick felt hard work. On the main set I was holding 1.01-1.02ís which basically equated to almost a touch, turn and go the whole set. I was pleased I made the times but again this one was really hard work. I have a work conference this afternoon in Dallas and the event does not finish until 8.30pm so I will be hurting tomorrow and suspect I will be eating pretty late.
    Swim Workouts
  19. Getting beat up like I normally do by the end of the week

    by , May 22nd, 2014 at 08:31 AM (Mixing it up this year)
    Had a lane to myself again so another distance day even with the abuse I have given myself.

    400 free
    8x50@1 free sprint w/zoomers holding 41's
    2x500@8:30 free w/paddles & bouy at pace went 8:01 and 8:06
    500 free kick w/zoomers build throughout the kick
    500@8:30 free w/strapless paddles & bouy went 8:06
    500 free EZ

    Total 3300 meters
    Swim Workouts
  20. Wed., May 21

    by , May 21st, 2014 at 04:45 PM (The FAF AFAP Digest)


    600 various
    3 x 50 scull w/paddles
    3 x 50 fly drills
    4 x 25 shooters w/fins
    100 EZ
    10 x 50 DPS @ 1:00
    150 EZ

    Total: 1750


    My body is still tired from a blistering last week and accumulated workouts. I can tell I need a recovery week. But I can't take one now with the meet 2 1/2 weeks away. I decided on an easy day today. I knew if I didn't take one, I wouldn't be able to go hard over the weekend when the pool is set up long course.
    Swim Workouts