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  1. Week 181 - Thursday

    by , March 17th, 2016 at 09:02 PM (After a long rest)
    Today I had a day trip to meet with a prospect in St. Louis. My flight was scheduled to leave at 8am so I was able to get to the pool and do a 45 minute dryland workout. This was not ideal but it was fine. I got to the pool at 4:25am and was showered, dressed and out of the pool by 5:30am.

    Dryland
    10 mins on stationary bike
    2x(shoulder exercises with bands)
    3x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    5 mins of shoulder stretches

    i felt better today but the real test will be in the water tomorrow.
    Categories
    Swim Workouts
  2. Week 181 - Wednesday

    by , March 17th, 2016 at 08:58 PM (After a long rest)
    This week has been crazy busy and yesterday was one of those days. I had an offsite all day Vistage meeting and throughout the day communicated with one of our product managers on bugs in a new product i had to demo today. We were able to fix the main issues I hit but I did not get done until about 10pm last night which made for a really long day.

    On tuesday day I had a late massage and did not drink enough water because yesterday morning my right shoulder blade felt like I had been beaten with a baseball bat I was sore to the touch and I felt terrible in the water. The whole practice was really hard work and I never loosened up.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x75 rotator IMs on 1:10
    4x(200 free on 2:30, 2x100 kick on 1min)
    12x50 drill/build by 25 on :50
    16x50 free at 200 race pace on :55
    200 easy

    warm down
    300 breathing 3/5 by 25

    I descended the 200s and went 2:05,2:04,2:03,2:02 and held :45s on the kick but this took a lot of effort. i was off on my pace work and was holding :27/:28s today. I saw more :28s than I would have liked and just felt awful. I kept pushing and did not die but just had no speed what so ever. Really disappointing workout today. I will put this one behind me and move on. Today I am much less sore.

    Updated March 17th, 2016 at 09:04 PM by StewartACarroll

    Categories
    Swim Workouts
  3. Thur March 17

    by , March 17th, 2016 at 08:45 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    natalie couglin exercise, 2 x 10 each leg w/8 lb DBs
    https://www.facebook.com/officialnat...3967249559787/
    HS hi row, 160 x 4 x 5
    lateral raise machine, 60 x 4 x 6
    good mornings, 90 x 4 x 5 (think this a max)
    explosive leg extensions, 105 x 3 x 15
    resisted standing broad jumps, 32.5 x 2 x 5
    altitude drops, 5
    hip thrusters w/p,late, 35 x 3 x 15
    russian twists w/plate on incline, 25 x 3 x 25


    Massage, 60 min


    ~~~~~~~~~~~~~~~~~~~~~


    I rallied to get myself to the gym today despite being tired. Just wanted to have the massage after the gym work not vice versa. Planning on going to Pitt tomorrow, and taking a day off on Saturday.
  4. Sarasota Y Sharks Masters 5:30 AM Workout 03/18/2016

    by , March 17th, 2016 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30 3:20
    4 X 100 2:00 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:45
    6 X 50 kick 1:15--#2-4-6 are fast

    1 X 200--50 stroke/50 free-- 3:45
    2 X 50 stroke
    Three rounds/stroke--no free

    1 X 100 moderate 2:00
    4 X 50 1:15 #4 on 1:30
    Three rounds--choice
    50's: odd: easy even: fast

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  5. Workout 03/17/16: noon

    by , March 17th, 2016 at 01:32 PM (Maple Syrup with a Side of Chlorine)
    Taper workout #6 today:
    Meet warmup (minus sprints)
    (Solo/Rec/1200 yds/21 min)
    --------------------------------

    I hit the grocery store this morning so I am all set for the rest of the day. I plan to get packed for the meet and then meet up with the guys for Bible study tonight. Should be on the road by 7am in the morning and ready for some fast swimming this weekend.
    Tags: taper
    Categories
    Swim Workouts
  6. Wed March 16

    by , March 17th, 2016 at 10:24 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x (25 scull + 25 drill), 2 x IM order @ 1:05

    8 x 25 shooters w/fins @ :50
    50 EZ

    Main sets:

    4 rounds: (IM order or stroke)

    4 x 25, 2 kick + 2 swim EZ @ :35
    :40 rest
    4 x 25 fast, 2 kick, 2 swim @ :45
    50 EZ @ 1:00*
    2 x 25 fast kick @ :50
    1 x 50 EZ @ 1:00*
    2 x 25 fast swim @ :50
    1 x 50 EZ @ 2:20

    * except for round 4, I skipped these and gasped for breath on the wall

    R1 = back, R2 = breast. R3= back, R4 = flutter kick w/fins

    200 EZ

    Total: 2650


    ~~~~~~~~~~~~~~~~~~~~


    It was a sprinter friendly practice at Pitt last night, though there were a lot of fast 25s assigned in the main set. I was pretty happy with my times (rolling on the :59): back kick (14-15), back (13-14), breast dolphin (14-15), breast kick (awful). I had planned to go to the gym today before a massage. But I'm so tired ... that was my 10th workout day in a row.

    I assume many of you saw the news on swimswam about Efimova's positive test for meldonium? https://swimswam.com/yulia-efimova-f...russian-media/.
    Categories
    Swim Workouts
  7. Tue-Wed Mar 15-16

    by , March 16th, 2016 at 10:26 PM (Senior Sprinting)
    Wednesday Bridge

    Thursday
    400 warmup
    4x25 AFAP on :30
    start work
    2x25 from blocks, low 11s
  8. 3|16|16 SCM

    Legs yesterday (no swimming):

    One arm DBDL's
    • 5 reps per set
    • worked up to #70 each arm

    One leg, straight leg DL's with bar
    • Strived to keep free leg in line from head to toe with pelvis level throughout
    • Really worked outer hip joints as if they were never used

    DBDL
    • 6 reps per set
    • worked up to #80's

    Straight leg DL's
    • Kept barbell a few inches off ground - upper body not quite parallel
    • 1 x 20 x 135

    Negative LP's
    • 1 x 20 x ???

    LC's
    • 1 x ?? x ??

    Straight leg, bent over helicopters with a side kick
    • 1 x 10 ea leg

    Negative leg raises
    • 1 x 10


    Legs and rear sore. Had to force oneself to get going in pool, but after a few lengths, the motor was revving fine.

    Hydro T2 fins worn throughout:

    10 x 25 fr on 1:00

    • light sprint, nb

    14 x 30 on 1:30

    • 15m burst+fr fast / 15m ez bk

    10 x 30 on 1:00

    • 15m burst+fr fast / 15m ez fr

    10 x 25 on 1:00

    • UWDK belly down odds / belly up evens


    CNS tired, so swims weren't AFAP. They were at a good effort though, and I tried to keep stroke rate quick



    Registered for drive-by meet in NC

    (Good preparation for Spring Nationals)

    Have no idea what my IM and 25 times would be, so I guessed. Also lowballed the 100 fr in case I could squeeze a 25 fr split request in there. If so, that would be a great opportunity to compare dolphin kick fr to standard fr.

    Event
    Number
    Sex
    Distance
    Stroke
    Time
    3
    Men
    50 SCY
    Breast
    0:35.66
    5
    Men
    50 SCY
    Free
    0:25.47
    9
    Men
    100 SCY
    IM
    1:20.00
    11
    Men
    100 SCY
    Free
    1:00.00
    13
    Men
    25 SCY
    Breast
    0:16.00
    14
    Men
    25 SCY
    Fly
    0:15.00
    16
    Men
    25 SCY
    Free
    0:12.00


    Updated March 16th, 2016 at 10:36 PM by __steve__

    Categories
    Uncategorized
  9. Workout 03/16/16: evening

    by , March 16th, 2016 at 07:54 PM (Maple Syrup with a Side of Chlorine)
    It's nice to be off work after that seven day stretch. This morning after sleeping in my wife and I had our passport photos taken and then joined our son for lunch at his school - my one shot to get corned beef this week! After some errands I just relaxed before hitting the pool tonight.

    Taper workout #5
    200 FR/200 BK/200 IM drill

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15
    (fr, bk, fly, fr)

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)
    --------------------------------
    Tags: taper
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 03/17/2016

    by , March 16th, 2016 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    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 1:15
    1 X 50 fast 1:30
    Three rounds--choice
    Last 50 in each round is from the blocks

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

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  11. Week 181 - Tuesday

    by , March 15th, 2016 at 11:04 PM (After a long rest)
    I slept well last night and felt good this morning.

    Drylands

    10 mins on stationary bike
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.

    I backed off the vasa trainer today because of pain in my shoulder and this seems to help. I used the medicine ball and the power roller throughout the abs section which hurt today.

    Swimming
    400 free with snorkel
    6x50 catchup on :45
    12x50 kick on :55
    5x200 swim on 3mins trying to hold 2:10
    10x50 fingertip drill on :50
    300 free easy

    crazy busy day today. I went for a massage right after work. I am really sore.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 03/16/2016

    by , March 15th, 2016 at 05:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 250 4:15 4:00
    4 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    6 x 50 kick--build-- 1:20
    1 X 50 easy swim

    1 X 100 IM 2:00
    4 x 50 1:15 #4 on 1:30
    Three rounds.
    50's: 1 of each IM order

    4 X 250 3:45
    2 X 150 2:15
    Pull

    WARM DOWN: 4 X 50 easy

    4050M
    Categories
    Swim Workouts
  13. Tues March 15

    by , March 15th, 2016 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    6 x 25 shooters
    100 EZ

    Main sets:

    4 x (50 AFAP w/fins + 200 EZ)
    -- 3 breast (26s), 1 flutter kick (23)

    5 x 50 DPS free @ 1:00
    50 EZ

    Then I did one of my old HIT sets.
    burst = AFAP kick to 15m, either UW SDK or with a board
    fast = @ 100 pace

    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 EZ @ :30
    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 50 EZ @ 1:30
    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast @ :30
    1 x 75 EZ @ 2:00
    4 x 25 burst + cruise @ 1:00
    4 x 25 fast, IM order @ :30
    1 x 100 EZ @ 3:00
    4 x 25 burst + cruise @ 1:00
    4 x 25 fast, IM order @ :30
    200 EZ

    25 EZ down to deep end
    tied bungee cordz to blocks
    6 x swim or kick against resistance (counting them as 50s)
    125 EZ

    Total: 3700


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    I was surprised to have good energy given that this was my 9th workout in a row. Of course, now I'm feeling whipped -- that was a lot of race pace work and bursts. I feel like I've been training really well the last few months. It probably has to do with the anti-virals knocking down my viral load, being healthy and a change in supplement regimen. I just hope I can stay healthy for the next couple months, sometimes a challenge with allergy season upon us.
    Categories
    Swim Workouts
  14. Mon March 14

    by , March 14th, 2016 at 09:14 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    ab wheel roll outs w/knees on bosu, 2 x 15
    single leg stand on flat side of bosu, 1:00 each leg
    extreme angle iso squat w/10 lb DB, 5:00
    HS hi row, 150 x 4 x 6
    squat jumps w/10 lb DBs, 2 x 5
    knee tuck jumps, 5
    altitude drops, 2 x 5
    resisted standing broad jumps, 30 x 2 x 5
    hip abductors, 130 x 4 x 5
    hip adductors, 130 x 3 x 8
    explosive leg press, 175 x 3 x 15
    lateral raise machine, 50 x 3 x 6, 60 x 1 x 5
    good mornings, 85 x 4 x 5


    30 minutes of stretching & foam rolling (as a zillion years ago former gymnast, I can still do the splits)


    ~~~~~~~~~~~~~~~~~


    Hit the gym today and decided to stretch rather than do my usual easy 1000 in the pool.

    I realized today (reminded by Mr. Fort) that we have dinner & concert plans with another family Saturday night. Depending on how late we are out etc., that may make it difficult to get to the Lebo meet on Sunday. I'll play it by ear.
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  15. Monday 3-14-16

    300 swim
    4 x (3 x 50) @ 55
    -drill
    -build
    -focus on breakout
    -focus on finish
    6 x 50 kick w/fins @ 55 (25 sprint/25 EZ)
    -went 2 fly, 2 free, 2 back
    16 x 25 r/10 4 of each stroke
    -focus on breakout
    -focus on finish
    -EZ free
    -sprint

    Main set, pacing and keeping heart rate at 150
    4 x 100 @ 1:35
    3 x 200 @ 3:10
    2 x 300 @ 4:45
    200 pull cruise + masters minute
    400 for time
    100 float around and out

    3900

    The goal was not to worry as much about our times but hold a constant heart rate. I was able to hold the same pace on the 100's and 200's but wasn't as successful during the 300's. I blame it all on being a Monday.
    Categories
    Uncategorized
  16. Sat-Mon Mar 12-14

    by , March 14th, 2016 at 05:06 PM (Senior Sprinting)
    Saturday
    400 warmup
    20x25 variable sprint (e/f etc.) full recovery, fr, fl, fins

    Sunday off

    Monday
    400 warmup
    6x25 timed from the blocks...low 11s to the feet
    Categories
    Uncategorized
  17. 3|14|16 SCM

    10 x 25 fr on 2:00, dive from side with fins
    10 x 50 on 2:00, 25 fr fast / 25 bk kick with fins
    3 x 25 fr on 3:00 fast
    250 easy with fins

    Will be using fins extensively for a few weeks. My fin times are improving with them, therefore an improvement nonetheless.
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 AM Workout 03/15/2016

    by , March 14th, 2016 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3 50 is fast
    Round 4: 25 is fast

    3 x 50 easy 1:10
    1 X 100 blocks
    3 X 50 easy 1:10
    1 X 50 blocks
    3 X 50 easy 1:10
    1 X 50 blocks

    OR

    1 X 300 4:30
    3 X 100 rd 1: 1:30 rd 2: 1:20 rd 3: 1:15
    Three rounds--swim or pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  19. Week 181 - Monday

    by , March 14th, 2016 at 10:22 AM (After a long rest)
    I had a very nice easy weekend. Yesterday my wife and I worked out side most of the day in the vegetable garden. The weather in Dallas has been awesome the past few weeks with temps in the 70s and 80s. Spring in Dallas is pretty awesome(shame about the Summer being so hot)! I even managed to take a nap!!!

    Warm up

    Main sets
    8x100 kick with fins on 1:40 done as 75 streamline and 25 no breather
    8x(150 free on 1:40, 25 afap on :30)
    200 easy
    8x75 rotator IMs on 1:10

    Warm down
    300 breathing 3,5 by 25

    On the 100s kick with fine I was coming in on 1:00 but could not quite make the 25 no breather. I was consistently about 5m short. I did these on my back without a nose clip. I could not find a clip before I started and then Just kept going. I tried to stay as relaxed as I could on the 150s and not thrash as I got tired. I held 1:30s(2:00 200 pace) which was what Tom told me to try to hit. On the 25s I was holding 13/14 to my feet. I was REALLY happy with this set. I did the IMs as active recovery and came in between :50(free,fly,back) and :55(back,breast,free).

    The back of my left shoulder hurt today(teres major/minor areas). Once I was warmed up it was ok however I had some discomfort during the warm up and the first couple 150s. I am going to go get a massage later this week and see if my massage therapist can work it out. I have had this before and it's gone away so hopefully this will be the same.

    Hopefully I will have an uninterrupted week of training other than my - day trip to St. Louis on Thursday. I am likely going to do a shorter taper than normal before nationals due to my sickness and use the extra week for some speed work. I need to talk to Tom about this(note to self).
    Categories
    Swim Workouts
  20. Workout 03/14/16: morning

    by , March 14th, 2016 at 09:29 AM (Maple Syrup with a Side of Chlorine)
    My commute to Rutland this weekend for work went well this weekend and I even met up with my sister and her girlfriend for a milkshake and snack before coming home yesterday. My wife and son then joined me in going out for a quick bite last night at a local restaurant as some Irish music filled the place. In the water this morning before finishing out the last two days of this seven day stretch ...

    Taper Workout #4:

    200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/Fly)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO on fast, float on EZ

    100 even more EZ (if possible) and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------------

    Feeling a bit sluggish and sore, although that seems normal during the taper period. The AFAP's were not all that fast...I need to find a way to get my breast under :20 if I have any shot at improving my 100 IM time.

    Have a great Pi day!
    Tags: taper
    Categories
    Swim Workouts