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  1. 10/14/14

    Quick solo stretch out swim before work. Nothing much here but it felt good.

    500 swim
    500 pull build
    3 x 200 IM rest 30ish
    -drill, cruise, strong by 200
    3 x 100 IM rest 15ish
    -same as above
    100 float and outta there
  2. Much easier day today

    by , October 14th, 2014 at 08:35 AM (Mixing it up this year)
    I do have a meet this weekend with the kids. I was going to do 3 out of the 4 events I need to do for my IMX rank. 200 Back, 200 IM and 400 IM. The next kids meet is the freestyle frenzie where I can do the 500 Free which is the last even I need.

    Trying to decide which meet to do, the Zone meet in Atlanta or the Columbia meet. Leaning toward Columbia so that I can have a peaceful fun time. I will miss some of my Atlanta friends but I also have teammates traveling with me now. If you know me well you know why I avoid Atlanta meets. Hopefully that should change next year.

    500 Free
    500 free kick w/zoomers
    5x100@2:00 as 50 free/50 back w/paddles holding 1:32's
    500 free kick w/zoomers
    3x100@2:00 free w/snorkle and 6 beat kick
    200 free EZ

    Total 2500 yards

    Updated October 14th, 2014 at 09:57 PM by Donna

  3. Mon 10/13/14

    A little breaststroke work this evening.

    2 x 200 (50 bk/50 fr) @ 3:30
    6 x 50 @ 60 (2 fr/ 2 bk/ 2 BR)
    6 x 25 kick @ 30 (went fly/bk/br)

    8 x 50 BR kick on coaches whistle
    - just working various drill/body position

    2 x 150 breast @ can't remember
    - 50 3 kicks 1 pull
    - 50 2 kicks 1 pull
    - 50 normal
    100 free EZ
    6 x 50 sprint @ 3:00 (odds BR/ evens FR)
    - I mixed in a 50 EZ with the added rest
    400 free @ 6:00
    - 300 strong, 100 push it
    150 breath 5/7/9 by 50 @ 2:15
    100 breast @ 2:00 focus on the kick
    100 IM @ 1:45 push the BR
    100 free @ 1:30 focus on the kick

    100 w/d

  4. Back to the Drawing Board - Monday, Oct 13, 2014

    by , October 13th, 2014 at 10:16 AM (Trying to Train Smarter, Not Just Harder)
    Ok, self. Time to stop going so slow in the pool. Went to a meet this weekend, and added 4 seconds on my 100 IM, 5 seconds on the 100 breast, and 6 seconds on the 200 free. I didn't even realize how slow I was going!! Geez. I know I've been slowing down in practice, have noticed that I wasn't keeping certain intervals as easily (or at all) but didn't realize how it was really affecting me. I know I wasn't really "up" for this meet, but oh my goodness. What a terrible wake up call.
    So I'm back to making and writing down my goals. Not quite ready to publish on-line yet, as the intervals that I'm am striving for are pretty slow! Got in about 3500 today.
    600 back/free
    300 pull (hard/mod by 50)
    300 kick
    12 x 50; 4 @ :50, 4 @ :45, 4 @ :40 (these were hard)
    50 EZ
    8 x 75; kick/stroke/free @ 1:20
    50 EZ
    300 pull no paddles
    300 pull w/paddles
    100 breast; 100 free; 100 breast; 100 free
    Total 3500 SCY
  5. Week 107 - Monday

    by , October 13th, 2014 at 09:57 AM (After a long rest)
    We had storms come through last night and my older dog was howling as the storm came through. Needless to say we did not have a good nights sleep in the Carroll house last night. It felt like I was just going off to sleep when my alarm went off. My wife tried her hardest to persuade me to skip practice but I stuck to my guns and headed to the pool. Today's workout was really hard. This was one that one of our senior swimmers who is now a freshman at Texas(Jared Butler - watch this name because he is going to be a super stud) brought back with him on his first trip home of the semester. All the age groups have been doing this one andit was the masters turn this morning. It looks like an innocuous workout but is really hard if you swim it hard.

    Warm up
    400 swim with snorkel
    6x50 catchup drill on :45

    Main set
    2x(3x300 on 4 mins descend 1-3, 3x200 IM descend 1-3 on 3:30, 3x100 AFAP on 2mins) round 1 the 100s are free and round 2 they are stroke

    Warm down
    200 easy

    i was flying on the 300s and in hindsight probably went too fast on round 1 of the main set going 3:05, 3mins, 2:55. On the 200 IMs I am still avoiding breast due to my groin strain a few weeks ago(although I am feeling much much better, another week and I will add breast back in) and I went 2:20,2:17,2:15 doing back instead of breast. The free 100 AFAP I went 57,57,56. We went straight into the second round which was much tougher especially on the back of AFAP 100s. The 300s on round 2 I went 3:15,3:10,3:06 and I was hurting on #3. The IMs on round 2 hurt even more than round 1 and I went 2:25,2:22,2:17. The 100s AFAP on round 2 I did back and went 1:02, 1min, 1min. I was only able to do these this fast because I had one of my training partners in the next lane doing free and I tried chasing him down. He seemed to just beat me on each 100 but I was really happy with these 100s. We tend to do a longer workout on Mondays and it's not uncommon for us to have a 3k main set. This main set was 3600 but it felt twice as long. I am still muscularity sore from last week and Saturdays workout is going to be in my muscles for a few days.

    I am off to Indianapolis and Cincinnati with work tomorrow through Thursday. I am traveling tomorrow and will try to do dry land at the hotel but will be swimming at IUIPUI on Wednesday and I am hopeful I can swim at the University of Cincinnati on Thursdsy morning. I am not sure if I am able to get a rec swim in so may have to skip our 50s at 200 pace this week.

    Updated October 13th, 2014 at 10:07 AM by StewartACarroll

    Swim Workouts
  6. I can't sprint worth a flip...

    by , October 13th, 2014 at 08:34 AM (Mixing it up this year)
    This weekend the 50's were horrid. My 100 free was actually good but I just swam it like me 1500 except adding a kick. The 200 free and 200 Fly were both at my normal times.

    The 400, 800 and 1500 free were awesome swims. I have to go back to 2009 to find times faster than this weekend.

    The 1500 I had to back off the first 400 because my heart rate was fixing to jump into A-Fib but I managed to get it under control and once I got situated my splits really dropped into a great range. I might have to try this swim again.

    The 400 free was an all out good feeling swim even despite feeling stiff from the 1500 the day before.

    After spending the evening refueling and then watching a movie while hooked to the Compex muscle stimulator, I felt better. The 800 was just plane awesome, I had the lead from the start and did not let up. Has 2 great competitiors to race in all three events thanks to Katie and Barbara for pushing me to best times in this age group.

    Yes I scratched the 100 Fly just didn't feel up to it by then.

    Today was to be a warm down day but it wasn't.

    500 free
    500 free kick w/zoomers
    200 scull drill w/snorkle
    200 free w/snorkle
    10x100@1:45 free w/strapless paddles & bouy holding 1:23's
    400 free kick w/zoomers
    200 free EZ

    total 3000 yards
    Swim Workouts
  7. 10|12|14 SCM

    by , October 12th, 2014 at 04:31 PM (Blog)
    Chest, back, shoulders, calves, hip flexors, abs, and lower back / glutes.

    SCM (In markerless pool, so had to keep eyes above surface to navigate about)

    1000 flutter kick with board, snorkel, and fins

    10 x 25 flutter kick on 1:00, without the fins

    24 x 25 on 0:40 flutter kick on back with fins (about 13m was using UWDK)

    650 side kick with fins, both hands at thighs
    • tilted just over 60, just enough to breathe continuously with one goggle out
    • was a challenge to maintain while keeping feet at surface
  8. Back to back 3000-yard wkouts

    by , October 11th, 2014 at 08:14 PM (Alex's swim journal)
    It's been a while since I've been able to work in 3000 yards or more two days in a row. I've been doing more like 2000 every other day. So I feel tired, but a good tired. Here's what I did:

    Yesterday (10/10):

    6 x 500 (=400 free + 100 back) on 9:00
    Total: 3000 SCY/54 minutes

    Today (10/11):
    400 fr on 7:00
    4 x 100 fr on 1:45
    4 x 50 fr on 1:00
    100 BK recovery on 3:00

    3 x 200 fr on 3:20
    6 x 100 fr on 1:40
    12 x 50 fr on :50
    100 BK recovery

    6 x 50 on 1:00

    Total: 3300 SCY/60 minutes

    The pace was slow (probably averaged 1:31/100 pace over the main set), as to be expected on my first time with this workout in a while, but I was happy just to have enough energy to finish.
  9. Week 106 - Saturday

    by , October 11th, 2014 at 01:08 PM (After a long rest)
    I had another good nights sleep last night. My legs were still sore but much better than Thursday. Today was our 100s at 500 race pace and this set hurt really bad today.

    Warm up
    16x50 on :50 swum as kick with snorkel, swim

    Main sets
    500 free breathing every 3 on odd and every 5 on even going under 6mins
    16x100 on 1:45 swum at 500 race pace(57)
    100 easy
    12x25 perfect stroke on :45(I was bored and ended up going on :30)

    Warm down
    200 easy

    Unlike last week where I did not fail, this week I held 57s to my feet(Tom added this in just to make it that much more fun��). I felt pretty horrible from the get go today and had to work hard to get on pace. I swam to failure at 11 and then rested 1 and then got back on the pace and made the rest. This is a deceptively hard set and it's going to be interesting to see how much I improve on this set over the next few months. I was disappointed I failed today because I really feel I should be able to get to 16 without failure.

    There was a meet at the pool today so we swam from 5:15-6:30 and as such I had almost 2 hours between finishing my swim and when I headed to yoga, so ended up doing a really long weight and dryland workout today. The senior swimmers strength coach Henry was looking for volunteers to test out a new workout he had created based on Apollo Ono's workouts where you do a fatigue set followed immediately by high strength set, followed by a sprint set. I volunteered a group of our masters to assist Henry; it was fun. The workout was about 9 stations where each station was 3 exercises. The workout lasts about 18-20 minutes and it was non stop. When we were done I was dripping wet and really tired and sore. After this I did 15 mins on the vasa swim trainer followed by 15 mins of abs followed by 3 rounds of our Tuesday/Thursday weights workout.

    After weights I headed to yoga and did an hour of basic yoga which again kicked my butt. I am trying my hardest to listen to the specific exercise and stretch and do it as instructed rather than just doing it my way. What I am finding is there is a wrong way(which is easy) and a hard way(which is right) to do the exercise. I am trying as best as I can to do the exercise the right way which highlights how inflexible I am. However, I do feel like I am getting better but it's slow improvements.

    3.5 hours of workout was a big exception today. The past two weeks I have been about 2/3 of my pre world's yardage and I would say 1/3 more intensity. Generally I like the race based training but it's really hard.

    Updated October 11th, 2014 at 01:46 PM by StewartACarroll

    Swim Workouts
  10. Sat 10/11/14

    Had my you own lane this morning and felt better than I have in weeks.

    500 with snorkel and bouy

    2 x's through

    200 strong @ 3:00 (IM round two @3:15)
    3 x 50 drill @ 55 (fly,back,breast)
    4 x 100 fast kick @ 2:15
    4 x 50 free drill @ 55
    4 x 100 pull @ 1:30 descend to sprint
    4 x 50 free drill @ 55
    4 x 100 free @ 1:30 hold 200 pace
    -used the second round as a warm down


    Chore day until my Spartans come on
  11. Great 1500 race today

    by , October 11th, 2014 at 12:11 AM (Mixing it up this year)
    This was the fastest 1500 free scm I have done since 2009. I have to say my heat was very competitive among the top 6 swimmers in the heat from 22:09 to 22:26. I can say I actually had to pull ahead of 2 swimmers just to get 3rd in the heat and I was catching up to number 2 but lost by 2 seconds.
  12. Week 106 - Friday

    by , October 10th, 2014 at 11:57 AM (After a long rest)
    I had a massage last night and I swear TC used everything in his locker including a baseball bat on my back and legs(just kidding). I went in sore and after 90mins I came out even more sore. This drank a lot of water before I went to bed and to my surprise I did not wake up all night and this morning I felt much better. Today we did a 100 race pace set and I felt pretty decent.

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

    Main sets
    10x100 free in 1:20 with snorkel and cardio cap holding sub 1:05s
    100 easy
    12x50 kick on :55
    4x(4x25 on :45 at 100 race pace, 2mins vertical kick(45 seconds flutter kick, 30 seconds of fly kick, 45 seconds flutter kick, 50 easy)

    Warm down
    4 x50 easy perfect stroke swum touch and go

    I was very sore today and felt pain in my groin during the warm up. This eased as I got warm but I am sure I am feeling this due to lunges in our weights session in Tuesday and Thursday. I may have to find another exercise instead of lunges or lift lighter until this tweak goes away. After the warmup I felt pretty decent and on the 10x100s I held 1.03-1:04s and felt pretty good. The kick I was holding 42-43s. The race pace work I held 12s on the 25s(to a hand touch). The kick was hard and I worked on staying high in the water with my head looking forward instead of up which makes it harder to kick. This was a hard set.

    Sent from my iPhone
    Swim Workouts
  13. 10|9|14 SCM

    SCM (in the pool without lines or marks - LOL)
    20 minutes of dryland warming up
    11 minutes in pool today
    16 x 25 on 0:40 head-up dolphin kick freestyle, used snorkel and fins
    • 16-18's

    Following 7 sets done without resting (excluding time walking and racking/grabbing the weights):
    DB BP with 45's - 20 reps
    10 pullups
    DB BP with 50's - 10 reps
    10 pullups
    DB BP with 55's - 10 reps
    10 pullups
    DB BP with 60's - 10 reps

    4 sets of abdominal cable exercise

    4 sets of calf raises on sled

    Have been performing dryland stuff almost daily, just haven't had the time to swim nearly as much or input blog my activities - but I have been running.

    The running I've been doing is in USRP style, and I'm 100% confident this method works in this application (on a 1.5 mi for time). But I wouldn't rely on it targetting a 50 free. It might help me maintain some speed by doing them once or twice a week, even if in very small amounts (been swimming less than 1 - 2 miles a week - my goodness). My swimming now just consists of kicking, bursts and drills.

    Body has multiple minor tears and strains from recent over heavy lifting so I've been going light until the pains have subsided.

    Back injury is a good day/bad day thing, but gradually improving thankfully.
  14. Week 106 - Thursday

    by , October 9th, 2014 at 08:20 PM (After a long rest)
    I had a good nights sleep last night but woke up stiff and sore. I never understand how I hurt more the second day after a lift than the first day. I always spend a lot of time warming down and stretching after I lift and it still hurts the second day. This mornings lift was brutal trying to loosen up. It took me until the end of the first round of weights to stop hurting from Tuesday. Today a group of us did the same workout as Tuesday.

    10 mins of vasa swim trainer done as 2 mins hard, 30 seconds easy x 4, no rest between transitions
    10 mins of abs done as 2x(45 seconds, 15 seconds off, flutter kick, crunches, planks, 1 arm 1 leg planks, flutter kick) no rest between rounds
    3x(bench, leg press, bicep curls, dips, lunges, pull ups) with 12 reps per exercise.

    400 free with snorkel
    6x50 drill on :45
    6x50 kick on :55
    6x100 on 1:30 done as 3 with snorkel and cardio cap and 3 with paddles on holding 1:03
    400 easy
    Swim Workouts
  15. Wed.-Thurs, October 8-9

    by , October 9th, 2014 at 07:00 PM (The FAF AFAP Digest)

    Wednesday: Drylands

    -- did about 50 minutes at the gym
    -- forgot to bring iPhone to write it down

    Thursday: Swim/SCY/Solo

    Warm up:

    500 various
    100 scull
    100 chest press fly
    6 x 25 top hat drill: this is a great drill and I'm going to assign it to my swimmers tomorrow!
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    4 x (10 x kick or swim @ 100 pace w/fins + 150 EZ)
    R1 = backstroke kick
    R2 = flutter kick
    R3 = dolphin kick
    R4 = breast

    Total: 2850


    I only had time for a quickish swim before rushing off to my last PRP session. The dr said I could try a few fast strokes in a couple weeks. I'm a little hesitant too since last time I did that I had a setback. I will probably wait until the pain is significantly gone.

    I can tell I'm losing some motivation. I'm rather sick of kicking and this is not a fast healing type of injury ... I may have to do some cross training ...

    Updated October 10th, 2014 at 09:59 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  16. 10-9-14

    400 (25 swim/25 10 kick switch)
    4 x 100 free (25 rt/ 25 left/ 25 catch up/ 25 swim)
    4 x 100 pull

    4 x 200 @ 3:00
    2 x 50 cruise @ 60
    3 x 200 @ 3:00
    4 x 50 build @ 60
    2 x 200 @ 3:00
    6 x 50 sprint @ 60
    200 pull @ 3:00

    200 float

  17. Week 106 - Wednesday

    by , October 8th, 2014 at 09:41 PM (After a long rest)
    Yesterday's new weights really hit home last night and to say I was sore is an understatement. I woke this morning and my legs were mush. Despite feeling less than chipper this morning I headed to the pool excited about trying some race pace work today.

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

    Main sets
    4x200 on 3mins, odds free with snorkel and evens IM
    16x50s at 200 race pace on 1min(goal time 26)
    100 easy
    12x50 perfect free on 1min
    6x75 kick with fins on 1:15 swum easy, under,water, fast

    Warm down
    100 easy

    The 200s were intended to get my heart rate up and I went 2:10 on the frees and 2:20 on the IMs. My heart rate was up! I held 26s on all of the 50s. We will be dropping the time to :50 ala usrpt and continuing to failure. Despite this not being a usrpt set it was a tough set and it was good swimming at race pace. After the first few I hit a good rhythm and did not feel like I was at my failure point. I think the same set at :50 will be very difficult. The rest of the workout was basically a long warm down. As I write this I am very sore both from weights and this mornings swim. I am not looking forward to lifting in the morning.
    Swim Workouts
  18. Wednesday, October 8, 2014

    by , October 8th, 2014 at 10:01 AM (Trying to Train Smarter, Not Just Harder)
    Finding it difficult to stop at 3500 today - it seemed like I got done a lot sooner than usual, and the highschool kids were getting out at the same time, so I knew the showers would be unavailable for 10 minutes or so . . . luckily I was able to shoot the breeze with some people on the deck & killed 10 minutes that way, instead of swimming.

    Doing the "Drop Taper" stuff this week. Only 2700 yesterday w/core work at the gym first. Today stopped at 3500.

    600 back/breast & free
    600 pull
    300 kick/swim by 50
    300 breast/free by 50
    12 x 100; 4 @ 1:30, 4 @ 1:25, 4 @ 1:20 pull
    200 easy
    8 x 25 @ :30, build, 2 x 4-cycle speedplay, sprint
    100 easy
  19. No lap lane today

    by , October 8th, 2014 at 08:28 AM (Mixing it up this year)
    There are some groups that just think they can come in and take over. One kids team in particular comes in only on Wednesdays. Why not Tuesday or Thursday when it is not busy. Thankfully Walt lets me swim in one of his lanes then he can put a new person next to me if he needs to.

    Tried to keep it easy today.

    600 free
    500 free kick w/zoomers
    400 free w/snorkle maintain 6 beat kick
    300 free
    200 free drill
    100 free kick
    4x50 from block 15m breakouts
    500 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Swim Workouts
  20. 200IMs

    by , October 7th, 2014 at 10:38 PM (Chowmi's Blog)
    Monday recap: I kicked it all!
    It was a build a bunch of stuff up to 4 x 200's, so I just kicked it as fast I could on the swim interval with Speedo optimus fins (medium length).

    The main set was
    8 x 25 kick/drill/swim/easy :30 fly and back sets; :35 for breast
    200IM 4:00

    repeat 3 times, all 8 x 25's of one stroke for each round; no free set.

    2:59 2:53 2:46

    I was pretty happy with this set. I had enough in the tank that the 2:46 wasn't too bad. It was hard, but I felt well in control. I was 1:20 at the 100 so that means I was 1:26 on the way back, and that seems a good split. I feel quite confident that I can be at the 2:40 barrier in a meet!

    Still can't decide what to swim at the Ron John. 100 fly and 100 IM for sure. They are the first events I would consider each day. The rest I may pick based on how well I can recover to max the events instead of which ones I am actually better at.