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  1. 04|16|14 LCM today and weights yesterday

    200 easy free (fins)

    200 easy free


    3 x 100 FK, S as 50 AFAP and 50 easy
    • fast's - 46, 56, ?? (legs hurt too much to see the clock)


    6 x 100 free, (fins) on 3:00 as 50 fast / 50 easy
    • fast's - 29, 28, 30, 30, 30, 30

    7 x 20m fast (20m easy) free on 1:00


    Could not bust a good 50 flutter kick today. That set produced the most painful acidosis in my frontal thighs ever. Rest did not help and the easy kick back to start wall seemed to just ferment it further. Right leg got it worse so I seem to favor it. Nevertheless, I must get my kick back on line now ! as it's getting late.
  2. April 16, 2014

    by , April 16th, 2014 at 03:33 PM (Trying to Train Smarter, Not Just Harder)
    Didn't realize I hadn't been on here in so long. Swam like crap this morning. Felt like I was swimming in sludge. It's amazing how much can change in a week. Last Wed, the water temp was 78, and I swam really well. Monday I swam well also. Today the air temp was back down to 38 again, water temp back up to 81, and I felt like a salmon going upstream. Got the distance in, but the quality just wasn't there.

    500 back/free
    300-200-100 Pull w/20 sec rest btwn ea
    10 x 50 non-free @ 1:00 (some of these were breast/free by 25's)
    4 x 400; last 2 pull
    6 x 150 swim/stroke or kick/swim
    200 breast/free
    Total: 4000LCM
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/17/2013

    by , April 16th, 2014 at 02:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 3:00
    4 X 100 1:50

    8 X 100 free 1:45
    Build second 50

    3 x 100 kick 2:20
    1 X 50 swim

    8 x 100 IM 2:00

    6 X 200 pull 3:20
    1-3: long and smooth
    4-6: descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Struck Down, April 16

    by , April 16th, 2014 at 02:08 PM (The FAF AFAP Digest)
    The cold I started getting turned very ugly and seems to have devolved into bronchitis. I've been out of the water for 5 days and don't think I'll be able to train with some intensity for awhile. Given this, I'm about 95% sure I'm scratching Canadian Nationals. I won't really have had a good period of training after resting for my last two meets. I had been hoping for about 4 1/2 weeks of solid training. Without that, I just won't be in shape to do 100s at a multi day meet and it doesn't seem worth the time and expense. Disappointing. I may try to reboot and do 50s at a long course meet in Buffalo on June 7 instead.

    Cough cough.
  5. Week 81 - Wednesday

    by , April 16th, 2014 at 01:59 PM (After a long rest)
    I was again VERY sore this mnorning. Why is it that the second day after weights hurts more than the first. In fact this morning I was so sore I almost locked up getting out of bed. Luckily I did not face plant on the floor or anything like that.

    I got to the pool early this morning and used the time to get in a start swimming early with the thought that I would loosen up; it never actually happened and I just hurt for longer than normal. It was a funny workout because I swam longer than normal but did about the normal yardage for a wednesday workout.

    Warm up
    400 free with snorkel
    8x50 catchup on 45
    8x200 back on 2.40 swum as 75 stroke, 25 drill, 75 stroke, 25 drill

    Main set
    3x(75 kick on 1.20, 50 swim on 35, 25 underwater on 40, 25 underwater on 40, 50 swim on 35, 75 kick on 1.20) - Tom said to do 6 rounds as 75,50,25, but that meant kicking without a kick board so I switched it slightly
    100 easy
    4x300 swim on 3.30 holding 1.05 pace with snorkel
    100 easy
    16x25 on 40 holding 200 pace with a turn

    Warm down
    200 easy

    Total 4500scy

    I was holding 1min pace on the kick 75s, 30s on the free 50s and taking one breath on the underwaters and going 21-22s. On the 300s I held 1.05 pace but it felt terrible and I was struggling with push offs due to my leg pain on my turns. The 25s I was holding 13-14s.

    I plan on inflicting more pain tonight by working my legs again. As they say, what does not kill you makes you stronger. With under 4 months til worlds I need to pick up my game and work my legs.

    I found out this morning that even more of our team will be heading to worlds in Montreal. We will have a group of 8 plus family currently going and its my hope we may get a couple more.
    Swim Workouts
  6. short workout today

    by , April 16th, 2014 at 09:58 AM (Mixing it up this year)
    my right eye is swollen and goopy from my allergies. Ran out of Mucinex so I had to wait on my daughter to get home late last night. Starting to get everything back under control, but this will take about a week to get over.

    This is why I am starting to rethink ever doing a spring time meet out of my area. Just can't afford the allergies that comes with it and I hate having to take meds. Mucinex DM, Visine, Garlic and Cranberry. What a great combination.

    Even with all that my swimming today was great but I had to hurry in to change before the mob got in so I wouldn't have to answer questions about why my eye was now almost swollen shut. It is better now.

    500 free
    500 free drill w/fins & snorkle
    10x100@1:45 free w/paddles & bouy holding 1:24's rather fast for today I thought
    6x50@1:00 free
    200 free EZ

    Total 2500 yards
    Swim Workouts
  7. Tuesday 4/15/14

    Tuesday 4/15

    PM only SCY + Weights

    PM swim:

    400 swim w/ fins + snorkel
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :40 under H2O kick w/ fins

    4x400 @ 5:00 AE FR pull w/ buoy + paddles + snorkel
    4x100 @ 1:15 D1-4
    4x100 @ 1:10 AE MAKE

    3x200 @ :10 rest
    #1 - FR kick w/ board + fins
    #2 - FL kick w/ board + fins
    #3 - FR swim EZ

    Total: 4000


    3x10 pull-ups
    3x10 DB shoulder press (20, 30, 30)
    3x10 DB single-arm bicep curls (20, 30, 30)
    3x10 DB triceps extension (30, 40, 40)
    3x10 DB single-arm row (30, 40, 40)
    3x10 DB bench press (25, 35, 40)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)

    So I was playing in a soccer tournament all weekend. Yesterday I could barely get out of bed. 5 games in 30 hours totally drained me. I switched my weights up and did arms today because my legs are still incredibly sore.
    Swim Workouts
  8. Friday 4/11/14

    Friday 4/11

    AM only SCY

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

    12x50 @ 1:00 odd: k/dr, even: dr/sw

    3x400 broken I.M.
    4x25 @ :05 rest FL
    100 @ :15 rest BK
    2x50 @ :10 rest BR
    100 @ :30 rest FR

    2x50 @ :10 rest FL
    4x25 @ :05 rest BK
    100 @ :15 rest BR
    4x25 @ :05 rest FR

    straight 400 I.M.

    300 EZ

    Total: 3300
    Swim Workouts
  9. Week 81 - Tuesday

    by , April 15th, 2014 at 01:33 PM (After a long rest)
    I lifted hard last night and my legs were like jello when I woke this morning. The feeling did not improve during my practice and I was very tired pysically today. I am hopeful that the feeling is just a reaction to focusing on my legs more than usual. I am determined to build strength in my legs and know that this will help in the long run, but oh how sore I am right now.

    Warm up
    4x(3x100 free with snorkel on 1.30, 2x50 on 1min fast, 2x25 kick fast on 30)

    Main set
    6x300 free on 3.30 descend 1-3, 4-6
    12x25 on 40 at 200 pace

    Warm down
    300 easy

    Total 4200scy

    This practice went pretty quickly but I just felt sluggish the whole way through. I was struggling on the 50s during warm up to get any speed, but by the end still felt stiff and sore but had improved. On the 50s in the warm up I was going 29s and 30s, and on the kick was holding 18s. On the 300s I went 3.15, 3.10, 3.06, 3.16, 3.11, 3.05. Unlike when I normally swim 300's I had to fight the whole set to keep this pace, I had no easy speed at all today. On the fast 25s I was holding 13s to my feet.

    I am lifting again tomorrow night and will work my legs again no matter how badly I still hurt, but I really hope I am feeling better by then.
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/16/2013

    by , April 15th, 2014 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today we will swim SC for the first hour and finish in the LC pool.

    WARM UP:
    3 X 150 2:30
    5 X 1001:30
    8 X 50 :50

    6 X 50 kick 1:15
    1 X 100 swim

    8 X 100 2:00
    50 stroke/50 free


    1 X 300 free 5:15
    1 X 200 IM 4:00
    1 x 100 kick 2:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    3950 Y/M
    Swim Workouts
  11. It was a good meet despite the allergies

    by , April 15th, 2014 at 07:47 AM (Mixing it up this year)
    First day of Nationals was fantastic a great 1650 and 1000 which I negative split the 1000. The rest of the races were all just a little bit faster than my best for the season which I am thankful for considering something was in bloom in Sarasota that I could not tollerate. Each day my allergies got progressively worse. Thankfully I made it thru.

    Yesterday I did an easy swim with no flip turns. Every time my head went under water it felt like it would explode.

    Today (Tuesday) I was feeling better in the pool. Still trying to get rid of all the mucus and congestion. So this was an easy one or was it?

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy holding 1:26's
    500 free kick w/zoomers
    300 free w/snorkle
    200 breast kick

    Total 3000 yards
    Swim Workouts
  12. Q: Does USMS have a Level 4 coach certification class?

    by , April 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: Does USMS have a Level 4 Masters coach certification class?

    A: The USMS Coaches Committee has developed criteria for awarding Masters coaches a "USMS Level 4 Certified Masters Coach" designation. This designation will not be earned by taking a class, but by fulfilling a list of requirements that reflect the values of U. S. Masters Swimming in the areas of:

    • Contribution
    • Achievement
    • Growth & Retention
    • Leadership
    • Education

    The prerequisites for applying for Level 4 certification are:

    • Must be a USMS Level 3 Certified Masters Coach
    • Must have at least five years of Masters coaching experience
    • Must hold current certification for: CPR, First Aid, AED, and Water Safety for Swim Coaches (or a Lifeguard Certificate)
    • Must earn a minimum of 650 total points from the categories listed in the application for certification

    Coaches interested in applying for the Level 4 certification must register online and submit their completed application between July 1 and July 15, 2014. The registration fee is $50 ($40 for USMS recognized coaches). Online registration and application submission will only be open during this time period. Registration links will be posted on the website and in future editions of STREAMLINES for Coaches.

    A review panel selected by the USMS Coaches Committee will review each application and notify applicants of the status of their application by August 1, 2014. If deficiencies exist, applicants may correct these deficiencies by August 15, 2014. Coaches receiving the USMS Level 4 certified Masters coach designation will be recognized at the U.S. Aquatic Sports convention this September in Jacksonville, Fla.

    If the applicant cannot correct the deficiencies by the deadline, the applicant can resubmit his or her application (at no additional fee) during the next submission period scheduled in the spring of 2015.

    Updated June 25th, 2014 at 12:27 PM by Bill Brenner

  13. Week 81 - Monday

    by , April 14th, 2014 at 09:17 PM (After a long rest)
    I had a decent nights sleep but woke two hours before my alarm was supposed to go off and struggled going back to sleep. I got up and headed to the pool a little early but half way to the pool realized I had given my key up last week because I was out of town and as a result I had to sit outside the pool until the life guard arrived.

    The pool was setup for long course again today and I had another good workout today. I generally felt pretty strong in the water. I have enjoyed swimming long course and I am feeling somewhat adjusted already.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    12x200 pull on 2.40
    10x50 with fins on 1 min swum 25 streamline kick on back and 25 sprint free
    10x50 free on 1.20 swum at 400 pace

    Warm down
    200 easy

    Total 4300 LCM

    I held 2.18-2.20 on the 200s pull and felt good throughout the set. On the 50s with fins I was holding 30s. On the fins at 400 pace I was turning at each 50 and holding 32s.

    Tonight i I lifted and focused on legs. I did 3 rounds with 10,8,6 reps per round at 80%, max, fail by round.

    3x(leg press, left leg extension, right leg tension, left leg curl, right leg curl, free weight left leg lung, free weight right leg lung)

    10 minute on vasa trainer.
    Swim Workouts
  14. 04|14|14 SCM and weights

    06 x 50 on 2:00 DFS as free / back by 25
    10 x 25 on 0:90 DFS free hypoxic
    • easy sprint
    • 16 - 17's

    10 x 25 on 1:00 DFS free hypoxic

    • easy sprint
    • 16 - 17's

    21 x 25 on 0:45 Drill, F as HUDKF / one arm with fist - L / one arm with fist - R by 25
    30 x 25 on 0:40 sprint free, F, S
    • 17 descend to 15, 14 on final

    Today marks the beginning of a 2 - 3 week hypoxic adaptation block, with 4 more weeks of like-based maintenance (one set per session) to follow, as I work to sharpen speed. I am targeting a June 7 LCM meet.

    Developed one of those skin tears behind the callus of my left big toe and need to avoid dives until it heals.

    Weights: Legs and shoulders
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/15/2013

    by , April 14th, 2014 at 03:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    First day of LC. For 5:30 workout we will have a varied schedule of long and short during the week.

    WARM UP:
    4 X 100 2:00
    2 X 250 4:15

    10 X 100 free 1:45
    50 moderare/50 build

    8 X 50 kick 1:20

    2 X 400 6:40
    2 X 300 5:00
    2 x 200 3:20
    Pull set

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Monday, April 14, 2014 7:00-8:00am Back at it and felt ok

    by , April 14th, 2014 at 12:07 PM (Fast Food Makes for Fast Swimming!)
    After skipping out on the NW Zone meet this past weekend, I suddenly began to feel a lot better as far as my neck goes (isn't that the way it always is??). Really it was just rest and time to wait it out. Saturday was good to watch my kids at the soccer games, though with two of them in two different nearby towns at nearly the same time, I didn't get to see all of my son's game before I had to leave for my daughter's game. She definitely has improved a lot over this past year. While playing center-midfield, she got a run down the middle after a ball and drove all the way to the goal, only to have her shot caught by the goalie. So close!, but I was still quite proud of her.

    Sunday, I did my own form of massage therapy: Rototilled the garden and more. I have a very old yet very old reliable 8HP rototiller that my dad's friend gave to us years ago. It is so powerful that it will basically self propel itself through the previously tilled dirt of the garden without much guidance from me. The harder part of the job was answering my wife's request to basically double the size of the garden this year. The good thing is that that 8HP tiller will cut into dry hardened ground without too much effort on my part. We pulled up tons of rocks, and got them cleared. Found a few other items in the ground as well, glass, metal parts, etc. The biggest item I found was a metal water pipe with a "T" fitting on it. It was an 1 1/2" pipe about 18" long overall. The rototiller definitely bucked hard when I got that one, but kept going no problem.
    It was already a pretty good size, but now it's about the size of a small house in square footage, or maybe I should measure in acreage!! I do have a 1/2 acre lot, so I would guess that I'm using about 1/10th of the total lot on my garden space.

    I was tired last night, after about a 6 hour ordeal of physical work, plus got my springtime tan started, as it was a clear, sunny warm day yesterday, and I always work shirtless like a good boy should. As a swimmer I have to have a "realistic" tan line when I get to the pool!

    Monday morning:

    I woke up this morning half expecting to be in pain again, but it was basically non-existent. I went to the pool to do a stretchout swim, and it felt like I'd been out of the water forever. Basically I'm starting over again, building into long course meters season for competitions. I will have 3 LCM meets available here in Wenatchee this summer. The two normal ones - Apple Capital in early June, and Starlight Invite in early July, as well as the LSC Champs meet in late July. So I guess I can pick and choose my events this summer rather than trying to cram them all into one meet.


    300 Free
    3 x 100 SDK w/ short fins @ 1:30
    2 x 200 Free Pull @ 2:45

    10 x 50 1-arm Fly Drill, 4 right/4 left each length @ :10-:15 rest

    5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 (held 1:06s)
    I was running out of gas near the end of this

    10 x 50 Flutter Kick w/ board @ 1:00

    8 x 25 Free cruise @ :30 (#4 was free fast, #8 was fly fast)

    100 EZ kick on back

    2800 Yards
  17. 04|13|14 SCM and dryland stuff

    Started to swim yesterday but after a few lengths my body just was not up to it, and neither was my enthusiasm. Felt cruddy and the shoulders felt weak and tired. Left the pool.

    On the other hand I did a little running which consisted of 15 minutes of sprinting up to speed thenback off to a walk (10 seconds run 20 seconds walk). I also ran 1.58 miles on Friday. Just enjoying the weather before it is too hot and humid.

    15 x 25 DFS free on 2:00
    • work the entry and breakout
    • easy on first several then moderate sprint for the rest of them

    15 x 15M DFS free on 1:00
    • streamlined entry

    Weights afterwards
    • snatches
    • single arm dumbell bench
    • single arm rack rows

    need to stop doing snatches - too dangerous (left shoulder a little twingy and lower back close to spasming out)
  18. 3000-yard swims

    by , April 12th, 2014 at 06:00 PM (Alex's swim journal)
    In the interest of just getting in some low-intensity cardio to help my base I decided to do something I haven't done in a while: a couple of 3000-yard straight swims in the last couple of days.

    Yesterday I did 6 x thru 400 free + 100 back. Today I did 3 x thru 800 free + 200 Back. Both swims were right around 54 minutes (a little faster than that today). I also hit the weights again today after a 2.5k row on the machine (11+ minutes). Felt a lot better today than I did after drylands on Thursday.


    So, as I mentioned about a month ago, I went back out on the academic job market this year... things at my home institution looking really bad (no raises, again; more benefits cuts; enrollment dropping; more cuts to the institution; increased workload; imminent bankruptcy--we've been running off our reserves since the crash; now they're looking at vacating buildings and shrinking the library space?--yikes!). In January and February I interviewed with Baylor University (in my native Texas) and was selected to head their division of Spanish and Portuguese, starting this coming fall semester. The position comes with tenure (so I don't have to go through that again) and is in a very vibrant department... it will be a little strange being in a place that's actually well funded and supports language and culture study, after all the years of struggle at a small state university.

    Needless to say, I'm pretty excited about this opportunity, but uprooting the family after fourteen years in the Chicago-Milwaukee area is tough. They are resigned to the move, but not happy about it. Sigh.

    Our real estate agent is coming over on Tuesday for a walk through to see exactly how much value our house has lost in the seven years since we moved into it (we got in high, right before the crash--Murphy's law!). Now we're only about 3 months out from our move and there is so much to do... argh! Guess I'll continue to chronicle the madness here.

    Swimming: 94+ miles
    Rowing: 39 K
  19. Week 80 - Saturday

    by , April 12th, 2014 at 10:56 AM (After a long rest)
    I arrived back in Dallas at about 11pm last night and was in bed around midnight. I learned a big lesson when I got home; never give your wife a kiss when it's dark after being away for a week. I bent over to give her a kiss and she woke just as I was doing it and screamed so loud she woke the dogs and the kids. I was surprised she did not slug me. When she got over the fright she asked what I was thinking and despite my best efforts my explanation sounded like the disaster that did occur. The thought was well intentioned.

    This morning came way too early and I felt very tired and stiff in the warmup but loosened up as the work out progressed and had an awesome set of 400s pull and a couple of pace 100s today. The pool was setup LCM today.

    Warm up
    600 free with snorkel

    Main sets
    12x50 on 1min with fins swum as far as possible under water and sprint the rest of the way
    10x50 free on 40 pace
    4x400 pull on 5mins(yes this is correct)
    100 easy
    2x100 on 1.30 holding 400 pace.

    Warm down
    200 easy

    Total 3800 LCM

    On the 50s under water and sprinting with fins I loosened up and was holding 30s. The pace set I was holding 35s. When I heard the send off times on the 400s I just about choked and was given the option to go on a slower send off but decided to try it just to see how well I could do. I was really happy with how I did and felt on this set going 4:43,4:44,4:42,4:40 This is quicker than I swam 400s pull last summer and I think bodes well for a good summer of fast swimming. On the 100s pace I held 1:05s on both and despite them hurting I was very pleased.

    After swimming we lifted and did our normal 3 rounds with 10,8 and 6 reps per round going from 80%, max and fail in terms if weight.

    We did

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

    I finished with 7mins on the Vasa trainer which I always find difficult.

    A good workout. I plan on sleeping today.
    Swim Workouts
  20. Week 80 - Friday

    by , April 12th, 2014 at 10:35 AM (After a long rest)
    Thursday was a very long and busy day; up at 4am and to bed after 11pm. When I woke at 4.15 friday morning I was so so tempted to go back to sleep but I dragged myself out of bed and headed back down to the Burlingame Masters workout. Today's workout was a sprint workout which is always a jolt to me. I was expecting to fel awful in the water but to my surprise I felt better today and other than being sleepy tired I had no side affects from the week of travel.

    Warm up
    400 free with snorkel
    12 x75 on 1min swum as 6x75 with 50 free, 25 kick, and 6x75 with 50 free, 25 stroke

    Main set
    4x100 free on 1.20
    4x75 IM no free on 1.05
    4x50 kick on 50
    4x25 free on 30
    4x(2x75 swum as 75 free fast on 1min, 75 kick fast on 1.10, 4x25 fast on 30, 50 stroke easy on 45)
    12x100 swum as 4x(100 base pace, 100 AFAP, 100 easy) all on 1.20 send off

    Warm down
    200 easy

    Total 4500scy

    On the first main set i was holding 1.02 pace on the 100s, 55s on the IMs, 40s on the kick. I worked the fast 25s throughout this workout and was holding 12-13s throughout.

    On the last round of 12x100s I held base pace the whole way and used this as a long warm down. So despite not really having a stellar workout time wise I really enjoyed swimming with the Burlingame masters and plan on going back the next time I am in San Francisco

    Updated April 19th, 2014 at 02:06 PM by StewartACarroll

    Swim Workouts