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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/21/2013

    by , October 18th, 2013 at 03:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:00
    3 X 100 1:40
    1 X 100 Kick 2:15
    Two rounds

    4 X 100 2:00
    4 X 50 1:15
    8 X 25 sprint :45
    1 X 50 easy
    50's & 100's: Descend 1-4--#4 @ 100%
    All choice

    5 X 100 kick 2:15
    1 X 50 easy swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 fast 1:30 1:30 -
    Three rounds. Round 1:stroke Round 2:IM Round 3:Free
    Intervals for round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  2. Friday, October 18, 2013 8:45-10:00am

    by , October 18th, 2013 at 03:00 PM (Fast Food Makes for Fast Swimming!)
    I got the idea for today's main set from Laurie Hug's workouts in the Forum workouts lists, from "Workout #2"


    500 Free
    10 x 50 Flutter Kick w/ board

    Main Set:

    1 x 350 Free @ 4:40
    2 x 175 (25 Fly/50 Free/25 Fly/50 Free/25 Fly) @ 2:40

    1 x 300 Free @ 4:00
    2 x 150 (25 Fly/50 Free/25 Fly/50 Free) @ 2:15

    1 x 250 Free @ 3:20
    2 x 125 (25 Fly/25 Free/25 Fly/25 Free/25 Fly) @ 1:55

    At this point I was getting tired. Not sure if it was all the fly mixed in on short rest, or possibly getting my flu shot at work two days ago...or a combo of both. I know I'm usually sluggish for a few days after the flu shot year to year.

    Went to Free Pull to complete the set (on a 1:20/100 base), but it still was rough:

    1 x 200 Free Pull @ 2:40
    2 x 100 Free Pull @ 1:20

    1 x 150 Free Pull @ 2:00
    2 x 75 Free Pull @ 1:00

    1 x 100 Free Pull @ 1:20
    2 x 50 Free Pull @ :40

    1 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20

    100 EZ

    3900 Yards

    I wish I could gone all the way with strokework intermixed throughout. Oh well. Now time to get ready for 2 nights of 12-hour work shifts till 3:00am. Yippee!!
  3. 10|17|13 LCM

    by , October 18th, 2013 at 01:35 PM (Blog)
    500 warmup with fins

    200 drill

    400 kick as 50 on 2:00
    1st two and 5th were mid 50's, the rest was 1:08ish except the one br kick which was much slower

    200 drill and had to get out since my 90 minute lunch/PT was over
  4. Thursday 10/17/13

    Thursday 10/17

    PM only SCY

    400 swim every 4th 25 scull
    4x75 @ 1:30 kick/drill/25 under H2O FL kick
    12x12 @ :40 odd: no breath FR, even: scull

    400 EZ

    Total: 2400

    I had to cut practice short today due to a social function I needed to attend with my wife and then picking a recruit up from the airport.
    Swim Workouts
  5. Wednesday, Thursday and now off to San Diego

    by , October 18th, 2013 at 10:16 AM (One Stroke at a Time)
    Wednesday October 16
    8 x 50 on 55 1-4 build 5-8 descend
    10 x (10 x 100 fast 2 IM then 2 of each stroke followed by 50 easy) on 3:00
    4 x 125 on 2:00 1 kick/1 pull
    150 easy
    3000 yards

    Thursday October 17
    4 x (100-75-50-25 pull last length of each distance stroke IM order by round) 5 sec rest between each distance
    12 x 100 3 IM/1 free/2 IM/2 free/1 IM/3 free IM on 1:40 free on 1:30
    12 x 50 kick on 55
    100 easy
    3100 yards

    I've had a pretty good week. I've swum everyday. The 100s on Wednesday were very difficult but I made it through. I had a good report from my oncologist on Thursday (after a two hour waiting room stay)-- Tumor markers normalized, tumors getting smaller. I'll keep my schedule of treatment every three months and see him again in three months. Now, I'm off to San Diego for a wedding. My kids are staying behind so it is just me and my husband! I haven't decided if I'll try to swim yet.

    I lived there from 1992-94 and swam at Shiley (located at Scripps Green Hospital) on my lunch hour as it was two blocks from the lab I worked in and I still had the mental fortitude to swim for 90 minutes on my own. They used the pool for rehab as well as for swimming. Patrick Ewing rehabbed there after an ankle(?) surgery and he once asked our master's coach if we were doing rehab as well (He had just started rehab and our coach, Terri was the PT working with him and Terri thought he was thinking that all out swimming was the end point of her rehab program).
  6. Thursday, Oct. 17

    by , October 17th, 2013 at 09:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 sculls & drills
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x (25 AFAP free w/fins from a push + 75 EZ) -- 10 lows, very good for me
    100 EZ

    4 x
    50 @ 100 pace @ 1:00
    100 back kick @ 200 pace @ 2:00
    50 EZ

    100 EZ

    8 x 25 w/parachute & paddles
    100 EZ

    Total: 3300


    Still making no forward progress. I've even been feeling slightly light headed during practice when I try to push it and dying at the end of 50s. Oh well, one day I'll snap out of it. I think part of my problem is just stress thanks to my defiant daughter. Wonder where she gets that from ?

    I was muddling over the SCM season today. No way will I be able to replicate last season's great times in all 9 sprint events. In addition to the move/lack of training/malaise, I will be one meet short. But I would still like to swim at NE Champs in mid-Dec. I've decided that my focus event will be ... wait for it ... 50 free! Jazz and Chowmi would be proud. I've always had a love/hate relationship with 50 free. But since my shoulder has been better, I've been swimming more freestyle and enjoying it. Plus, I had good results at nationals when I added more dolphin kicks. I was .1 off the WR last year at NE Champs. So I have something to aim for. Need to work on my flutter kick! I feel like flutter kick is more a function of endurance, whereas dolphin kick is more of a function of core strength.
    Swim Workouts
  7. Workout 10/17/13: noon

    by , October 17th, 2013 at 02:37 PM (Maple Syrup with a Side of Chlorine)
    Chapel at the college ran late, therefore I followed suit:

    200 FR/200 IM drill/200 BK
    1 x Noah's Ark (lane's getting crowded here)
    4 x 100 on 1:25
    8 x 25 on :30 (FR drill down, IMO FAST back)
    2 x 200 IM
    150 loosen and out
    (Solo/Rec/2250 yds/40 min)

    Going down to drive up Mt. Greylock this afternoon with the exchange kids, hoping to see a remnant of the foliage that is quickly falling. Class tonight then back to work for the weekend.
    Swim Workouts
  8. Week 55 - Thursday

    by , October 17th, 2013 at 12:55 PM (After a long rest)
    I have a company retreat in east Texas yesterday through Friday working on our 2014 company plan. For those who have not been to East Texas it's very pretty with large forests of tall pine trees. We are on a ranch on a lake that's located between Athens and Palestine. I found a pool on the USMS website in Athens at the Cain Center. I could not figure why I was struggling with the send offs my coach set me and realized after the main set that this was a 25m pool and not a 25yard pool. Overall I had a good swim this morning.

    Warm up
    800 free with a snorkel

    Main set
    12x175 swim on 2.05
    12x100 swum as 3 kick, 3 drill, 3 kick, 3 drill. Kick on 1.45, drill on 1.30

    warm down
    1000 swim with snorkel

    Total 5100 scm

    i held 1.55s on the 175s. I went 1.30s on the kicks and 1.15s on the drills. I held 1.10 pace on the 1000 swim. Overall I felt good today. I wa still tired but defiantly not as bad as yesterday.
    Swim Workouts
  9. Still recovering but not as well as planned

    by , October 17th, 2013 at 08:39 AM (Mixing it up this year)
    Having some issues with the right shoulder but still just plugging thru. Hopefully my compex unit can help me loosen up the muscles.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back went 51,51,51,50,51,51,49,49,48,49
    500 free kick w/zoomers
    8x100@1:30 free w/strapless paddles, snorkle and bouy held 1:25's
    200 free EZ

    Total 3000 yards
    Swim Workouts
  10. Wednesday 10/16/13

    Wednesday 10/16

    "Breaststroke is the Best Stroke"

    PM only SCY

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

    5x100 @ 1:20 smooth D1-5 (1:09, 1:06, 1:03, 1:01, :59)
    100 EZ

    4x75 @ 1:30 BR w/ 1/2/3 pullouts by 25
    8x25 @ :40 BR w/ FR kick
    4x100 @ 1:20 BR swim (RD1: 1:12, 1:12, 1:13, 1:13; RD2: 1:12, 1:13, 1:13, 1:12)
    100 EZ

    100 EZ

    Total: 4700

    Finally I am able to kick breaststroke pain free in my knee. While I tried not to "push" it too much, I did get my HR up on the 100s BR at the end. Was satisfied with my ability to hold my stroke on a tight interval with low rest. The most fatiguing part of the set was actually doing the last 25 of each 75 with 3 pullouts. For me, it was basically 20 yards under water and 1-2 strokes.
    Swim Workouts
  11. Wed, Oct 16, 2013

    by , October 16th, 2013 at 10:45 PM (Trying to Train Smarter, Not Just Harder)
    Not feeling myself today - had a wierd dream & the swimming was ok, but I didn't go 100%. THAT's why I'm not improving. I need to do the workout exactly as coach calls it - only I need more rest between swims. Part of the problem of being the slowest person on the team (almost)

    500 back/free
    4 x 150 Pull on 2:00
    10 x 50 @ :45
    100 easy
    6 x 300 @ 4:00; last 2 were pull **

    200 easy
    8 x 25's
    200 easy
    4 x 150 breast/free/breast
    100 easy
    Total: 4000

    **here is what I'm talking about - yes, I can go 300 on 4:00. BUT, in order to properly descend them 1-3 & 4-6, I need more than the 15-20 rest I get between each.
  12. 10|16|13 SCM

    by , October 16th, 2013 at 10:41 PM (Blog)
    Caught the failure-to-blog-bug that's been going around. I can't remember what I did on those days, but I think it was three swims.

    Tonight's swim was good, had the pool mostly to myself and the water was clear and comfy.

    500 free with fins and snorkel as 50's on 1:00
    • descended to mid 30's

    6 x 150 on 5:00, as 50 fr fast / 100 br kick with board
    • 50's were mid - low 30's, concentrated on easy speed

    4 x 25 fr on 1:00
    • start each as a sprint then taper almost to a glide

    30 x 15.5 on 0:20
    • measured pool width ~ 7.8 M
  13. Monday, Oct 14, 2013 (including meet report)

    by , October 16th, 2013 at 10:26 PM (Trying to Train Smarter, Not Just Harder)
    Tired from the meet - didn't warm down in the pool after my swim like I should have, and was sorta tight this morning.

    500 back/free
    4 x 200 - 150 free, 50 breast
    100 easy
    5 x 100 K on 2:00
    100 easy
    6 x 200 P
    12 x 25; drill, 2 x 4-cycle, sprint
    200 easy
    2 x 250 pull w/snorkel
    100 easy
    Total: 4300

    Swam fairly well at Rowdy Gaines meet:
    Saturday I added time in the 100 IM, 200 Fr & 400 Fr, did well on the 50 (previous NT, but was pleased that I actually KICKED the WHOLE 50!!! And REALLY kicked!) and dropped 3 secs on my 100 Breast. Won my age group in the 200 & 400 despite crappy time/performance.
    Sunday had 3 out of 3 best (recent best) times on the 200 Breast, 50 Fly & 100 Free - kicked about 75% of the 100 free & went about as fast as I did 20 years ago, which is amazing, for me. Came back feeling like tweaking my workouts, but not quite sure how to go about it, as I am constrained by what the coach calls (interval wise - the sets are certainly do-able & would be beneficial if I swam them correctly - but I am barely able to make the intervals, thus I can't swim them correctly - I just flip & go!)
  14. Workout 10/16/13: evening

    by , October 16th, 2013 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    Back after a great weekend at the Men's Retreat in NH. I met my buddy to ride over Friday afternoon, but we stopped to visit a dear old saint that I consider a surrogate grandfather. Ed is 90 years old, and has been a big encouragement in my walk with Christ, even giving me a great commentary and a guide to the BIble. He has not been well for a while, but recently was diagnosed with liver cancer and some blot clots in his lungs, and not much time left. We prayed with him and he prayed for us - amazing.

    We headed over and enjoyed great food and teaching. I went for a swim again this year on Saturday, 1.57 miles under cloudy skies in 60 degree water, then we went on a motorcycle ride with Rick's friend Paul. We got back to the camp ground and GregJS came over for supper and the Saturday evening service, so he got to met some of the guys and enjoy a split!

    Back to work on Monday, with a complete computer crash and a crazy busy day yesterday as we tried to catch back up. I slept in today after dropping the kids off at school, and went for a swim before supper tonight:

    200 Fr/200 Bk/200 IM drill/4 x 50 b/c on :50, 200 IM drill

    10 x 100 with snorkel, as
    - odds = kick with board on 1:50
    - evens = FR with AP and pull buoy on 1:20

    3 x 150 on 2:05 (shift 50 Bk end to front), 50 ez
    2 x 150 on 2:05 (shift 100 bk end to front), 50 ez
    1 x 150 Bk (went 1:48), 50 ez

    4 x 125 IM on 2:00 (first 25 drill, shuffle starting stroke)
    1 x Noah's Ark, with last 200 as loosen
    (Solo/Rec/4050 yds/70 min)

    I felt pretty good in the water, and am still on target for my GTD! I skipped running on Monday, and will pick up on the weekend.

    Updated October 17th, 2013 at 12:36 AM by rxleakem

    Swim Workouts , Open Water
  15. Wednesday, October 16, 2013 9:00-10:15am

    by , October 16th, 2013 at 03:48 PM (Fast Food Makes for Fast Swimming!)
    By far the longest yardage and longest time of swimming workout I've done in a while. As I type this I don't even know the total distance I swam today, but I'll give you a total at the end.

    I got the idea for this workout from jbs's blog a day or so ago:



    300 Free
    4 x 50 Flutter Kick w/ board @ 1:00 (to wake up the legs)

    Main Set:

    Swim the most yardage you can on each of the following descending intervals. When it looks like you're going to be unable to make the next faster interval on that yardage, drop the yardage by 25 yards and keep going.
    I started at 3:00, and went to 0:15 by 0:05 steps. A LOT HARDER that I thought it would be. I think I've done the 2:00 down to :15 before, but 3:00 adds a lot more yardage, and I'm not in what I would call "peak endurance swimming shape".

    3:00 - 250 Yards - I came in around 2:53 on this
    2:55 - 225
    2:50 - 225
    2:45 - 200
    2:40 - 200
    2:35 - 200
    2:30 - 175
    2:25 - 175
    2:20 - 175
    2:15 - 150
    2:10 - 150
    2:05 - 150
    2:00 - 25 back to the shallow end, and waited out the rest of the interval. I was dead/dying here. Told the lifeguard (who is also the asst. swim team coach) that I didn't want to be rescued from the pool today.
    (2300 + 500 w/up at this point of the set, no wonder I was dead)
    1:55 - 150 (Pull w/ paddles)
    1:50 - 125 (Pull w/ paddles)
    1:45 - 125 (Pull w/ paddles)
    1:40 - 125 (Pull w/ paddles)
    1:35 - 125 (Pull w/ paddles)
    1:30 - 100 (Pull w/ paddles)
    1:25 - 100 (Pull w/ paddles)
    1:20 - 100 (Pull w/ paddles)
    1:15 - 100 (Pull w/ paddles)
    1:10 - 75 (Pull w/ paddles)
    1:05 - 75 (Pull w/ paddles)
    1:00 - 75 (Pull w/ paddles)
    0:55 - 75 (Pull w/ paddles)
    0:50 - 50 (Pull w/ paddles) at this point I took the buoy and paddles off
    0:45 - 50
    0:40 - 50 - building my kick
    0:35 - 50 - sprinting my kick - my arms were basically dead at this point, so go to the legs
    0:30 - 25
    0:25 - 25
    0:20 - 25 Sprint Kick
    0:15 - 25 Sprint FLY - and this felt sooooo good after all that free to do something different


    100 EZ EZ Kick w/ board and out

    4550 Yards - nothing spectacular by tjrpatt standards, but a job well done in my book.

    On these intervals, the set takes just a hair over an hour to get done. There's not a whole lot of rest either, and the set works best either swum solo, so right with someone your exact speed who you can trust to be a work animal like yourself.
  16. Fight, fight

    by , October 16th, 2013 at 03:12 PM (One Stroke at a Time)
    October 14
    4 x 150 kick on 3:00 descend
    3 x (200 easy pull on 3:20 then 2 x 150 fast pull on Round 1 2:10, #2 2:05, #3 2:00)
    10 x 50 one easy / 1 fast stroke on 1:00
    100 easy
    3200 yards

    October 15
    8 x 50 on 55 2 each stroke odds kick/drill evens kick/swim
    4 x (6 x 50 on 55 IM order by round, 4 x 25 on 30 pull IM order by round then 200 IM on 3:30)
    100 easy
    3100 yards

    I enjoyed both these work-outs. There was a good variety of different sets and nothing too long. I was happy to make it through the IM set on Tuesday. There was some excitement in my lane on Monday as a there was a lot of yelling by one member directed at another (neither of which was me). Because I was leading the lane, I am not sure what exactly happened except that it involved some malfunctioning paddles, a pile up and some high volume cursing. The same group reassembled on Tuesday and everything seemed fine. I hope this doesn't repeat as it was pretty unpleasant.
  17. Week 55 - Wednesday

    by , October 16th, 2013 at 09:33 AM (After a long rest)
    I went to bed early last night and the extra hour of sleep really helped. I woke feeling pretty good this morning. Today was another long workout but low intensity. I was tired throughout the workout but felt much better at the end than in the middle.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    10x100 on 1.20 holding 1.05 with snorkel
    6x200 IM on 2.45
    8x150 kick with fins on 2mins alternating every two between kick with board and kick on back.
    8x125 swum 100 on 1.05, 25 back on 40

    Warm down
    100 easy

    Total 5200scy

    I held 1.02-1.03 on most of the free pace based sets which was the target I was supposed to hold. Despite not feeling particularly good I am able to hold these pace sets longer than this past spring so I guess it's a sign my endurance is improving. Now if only I could feel better.

    Updated October 16th, 2013 at 10:19 AM by StewartACarroll

    Swim Workouts
  18. Found a little bit of something in the tank today

    by , October 16th, 2013 at 08:14 AM (Mixing it up this year)
    I was pleased with this workout today. Lot's of legs, need to loose weight now. Part of the requirement to keep our insurance cost down is that I have to lose 10 pounds. The thing is I have gained more rather than lose lately with all the meets and good eats.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/paddles went 1:32, 1:31, 1:32, 1:31, 1:31, 1:30, 1:29, 1:29, 1:29, 1:29
    500 back kick w/zoomers as 100 streamline/100 fashion model/100 arms perpendicular/100 streamline/100 fashion model
    200 free w/snorkle
    100 free catch up drill at the hips w/snorkle
    100 free streamline kick w/snorkle
    100 free EZ

    Total 3000 yards
    Swim Workouts
  19. Tuesday 10/15/13

    Tuesday 10/15

    PM only SCY

    400 swim
    4x75 @ 1:20 kick/drill/under H2O FL kick w/ fins
    3x100 @ 1:15 D1-3

    6x under H2O returns
    8x25 @ 1:30 AFAP w/ fins (did 4 FR 9.9-10.1, and 4 FL 10.6-11.2)
    100 EZ

    3x100 @ 1:10 pull w/ buoy + paddles (A.R.)
    300 @ 3:45 I.M.
    2x200 @ 2:20 pull w/ buoy + paddles (A.R.)
    2x200 @ 2:30 I.M.
    300 @ 3:30 pull w/ buoy + paddles (A.R.)
    3x100 @ 1:15 I.M.

    100 EZ

    4x50 @ 1:30 AFAP kick w/ board
    100 EZ

    100 EZ

    Total: 5000

    Really broken down now since Friday AM practice. I have not been able to find sufficient time to recover. Despite that, I went 39.9/41.1/40.0/39.6 on RD1 of the 50s kick doing BR, and 36.1/34.9/35.9/36.2 on RD2 doing FR. On the main set, the problem for me was switching gear. I am a FAST gear changer, but when totally fatigued, I need ~7 seconds to get paddles and a buoy on (and by "on" I mean equipped in such a way that I won't lose them halfway through the distance). I basically had to play catch-up on every active recovery distance, which meant it really wasn't active recovery at all. This included throwing down a 3:09 on the last 300 pull just to get myself back on track. I made EVERY interval, I just had to do most of the set at peak aerobic/anaerobic levels to complete the set. Needless to say, my legs are screaming at me again.
    Swim Workouts
  20. Tuesday, Oct. 15

    by , October 15th, 2013 at 05:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull
    100 fly drill
    4 x 50 DPS free w/paddles
    50 EZ
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    4 x through:
    50 @ 100 pace @ 1:00
    50 EZ @ 1:30
    -- wanted to do more of these but was dead and had no speed

    100 EZ

    2 x through
    3 x 100 back kick w/fins @ 1:30 (hold :59-1:01)
    50 EZ
    3 x 100 back kick w/fins @ 1:30 (hold :50-1:01)
    150 EZ

    5 x 50 DPS backstroke @ 1:00
    100 EZ

    Total: 3150


    Today was a fail. I woke up super congested and lethargic -- just when I thought I was getting better (though still hacking some). It might be allergies, feels like it. I am slightly worried it might be the puppy. Since fixing my thyroid problem, I haven't had any issues being around dogs. But we got the puppy before I was re-tested. Or maybe it's just the ragweed and crap. Frustrating! I want my usual energy back.
    Swim Workouts