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  1. Nationals

    by , April 23rd, 2015 at 10:42 AM (One Stroke at a Time)
    I haven't blogged in a long time but got a little motivation today to do so. I had a rough winter and early spring so wasn't that encouraged to share. The winter was hard on my hands and feet due to the ongoing hand foot syndrome that I was getting from the Xeloda. I was extremely sensitve to cold and since we swim outside it was tough. I have access to an indoor pool but was not motivated to swim by myself when I was not feeling well. As a results I only swam ten times between February 1st and March 22nd (I still keep my Flog up) and most of these were partial. At that time my medicines were changed around to help my hands and feet and also because there had been some increase in the disease (which a CT last Monday shows is on the decline again with this change). This has helped but involves a 50 hour infusion every other week (so no water access during that time-- not even to shower). I did manage to swim at Zones on Easter week-end after about a week of solid swimming (I did 4 full work-outs and 3 lighter ones). I decided to go outside of my comfort "zone" and swam all 50s and 100s with the exception of the 400 IM. My 400 IM was actually a little more than a second faster than last year at zones. I figure I have a lttile less cancer in my body this year than last year but a little more chemo agents so it must have somehow balanced out. After that, I was able to swim for about 2.5 more weeks. Nationals is close so am taking the plunge. For the record, I am swimming just Saturday and Sunday doing the 3 stroke 200s and the 200 IM along with a relay. It's been a long time since I did a backstroke start but I watched the recent Swimswam video of one a few times and will give it a go. I'm not sure how it will go but it will go. Well, I am about to go get "unhooked" so will try to get in a short swim today and tomorrow mid-day before heading out.
    Good luck to everyone swimming.
  2. I thought this as supposed to be an easy day

    by , April 23rd, 2015 at 07:31 AM (Mixing it up this year)
    With tomorrow being long course with the fast crew I was trying to make this an easy practice. Oh well..

    500 free
    500 free kick w/zoomers moderate
    10x100@1:45 free w/paddles & bouy went 1:29, 1:29, 1:27, 1:26, 1:26, 1:24, 1:23, 1:21, 1:21, 1:22
    500 free kick w/zoomers moderate
    300 free w/snorkle maintain 6 beat kick
    200 free EASY

    Total 3000 yards
    Swim Workouts
  3. Wed., April 22

    by , April 22nd, 2015 at 03:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt


    500 various
    100 scull
    10 x 25 shooters w/MF
    100 EZ

    Main Sets:

    10 x 25 burst SDK + cruise
    100 EZ

    2 x (25 AFAP + 75 EZ)
    50 EZ
    -- didn't feel like doing any more AFAP work

    5 rounds w/fins
    1 x 50 fly-back @ 100 pace (26s, 27 on last round) @ 1:00
    1 x 50 breast-free @ 100 pace (29s) @ 1:00
    4 x 25 flutter kick @ 100 pace @ :30
    1 x 100 EZ @ 3:00

    5 x 50 smooth free w/paddles @ 1:00
    100 EZ

    Total: 3400


    My burst SDKs felt a bit discombobulated today. But I realized I hadn't done them in 10 days. The main set looks easy, but wasn't with 1000 yards of race pace work. I am not jealous of everyone resting for nationals. Resting is not for sissies and apparently is difficult for masters swimmers.

    Updated April 23rd, 2015 at 10:42 AM by The Fortress

    Swim Workouts
  4. Tuesday, April 21

    by , April 22nd, 2015 at 10:37 AM (The FAF AFAP Digest)


    rehab ex
    straight arm dips, 75 x 3 x 25
    streamline crunches, 2 x 50
    planks, 4 x :30 hold
    glute isolator, 50 x 4 x 5 each leg
    cable rotations, 20 x 3 x 15 each side
    hip adductor, 90 x 43 x 12
    multi hip machine, 60 x 4 x 8 each leg
    rear delt flys, 75 x 4 x 12
    wide grip lat pull downs, 75 x 3 x 8
    leg extensions, 120 x 4 x 8

    Swim/SCY/Solo @ LA Fitness

    800 various
    10 x (25 AFAP + 75 EZ @ 2:00-2:30)
    200 EZ


    I felt a glimmer of my normal self yesterday. I finally had a little more energy. Didn't sleep that well last night though. Exercise seems to have nothing to do with how well I sleep, contrary to what I've heard others say.
  5. Week 134 - Wednesday

    by , April 22nd, 2015 at 09:15 AM (After a long rest)
    I slept ok last night but woke with a slight stitch. I guess I must have been swimming in my sleep again

    Today we did a meet warmup, some 25s from the block and some relay starts. We also got given our swag from speedo for nationals; polo shirt and shorts. It always amazes me how some people will always complain no matter what. I don't get how anyone can ever complain when you are given something. I get it if your paying, but when it's a gift in my opinion you should always be greatful. Our club team RACE is a USAS Silver team(trying hard to be gold) and has a sweet deal with Speedo that we fall under. Thank you Speedo.

    I felt good on the smooth swimming today but when I picked it up I felt fine but not the easy speed I was hoping for.

    400 free with snorkel
    6x50 catchup on 1min
    3x50 on :40
    4x25 from a dive
    4x25 relay starts
    4xback starts
    100 easy

    I shave down today which always makes me feel good. I am a little nervous ahead of nationals which is a good sign too. I am really looking forward to getting my first race under my belt. In college my favorite event was the 500 and I still really like it however I have grown to enjoy the 200 free during my masters journey.

    karl_s did an awesome analysis of my events for me back in week 102 of my blog:

    See his last comment. His analysis based on my usms and usas swims implied my 200 was actually one of my weaker events. I felt at the time that I had a lot more I could drop on the 200 and have worked on it since then and I am really looking forward to the 200 free on Friday. I am off work today and plan on using Karl's method to update my times relative to my new age group. I thought this would be a fun and perhaps energizing examination of my current times. Despite my run in with shingles I am very hopeful I will be able to drop some good times this week.

    Our coach, Tom, is finishing up relays and it's likely I will be swimming 4 relays this weekend, so 10 total races, which probably means I am going to be tired.


    That was much easier than I thought. I used excel and did a paste into the blog so formatting seems like black magic, but it sort of came over just fine. I could not figure out in excel how to tell a time cell to format to 100th of a second so all times are rounded to the nearest tenth.
    Current Masters Time 45-49 Rating
    50 00:24.3 00:25.1 96.77%
    100 00:53.9 00:56.5 95.42%
    200 01:57.9 02:04.6 94.58%
    400 04:09.2 04:28.1 92.96%
    800 08:52.0 09:15.4 95.79%
    50 00:21.1 00:22.5 93.52%
    100 00:46.5 00:49.0 94.80%
    200 01:41.7 01:46.9 95.13%
    500 04:39.1 04:55.2 94.55%
    1000 09:43.9 10:17.4 94.58%
    1650 16:08.1 17:29.9 92.20%

    Updated April 22nd, 2015 at 09:52 AM by StewartACarroll

    Swim Workouts
  6. Workout 04/21/15: evening

    by , April 21st, 2015 at 09:56 PM (Maple Syrup with a Side of Chlorine)
    The trip to Howe Caverns was fun last week. I worked through the weekend and yesterday celebrated my 19th wedding anniversary with my wife, including a bite out for supper at the Man Of Kent Tavern just over the border in NY (our frist trip there) and a nice dip in the hot tub. A great day

    After a drug task force meeting this morning I made it to Chapel at the college and then did a few errands. The college is building a new garage at the library and needed some help in breaking down the forms of the concrete footing that was poured over the weekend. The head of maintence of my son's school used to work for a local concrete company and they donated use of the supplies as long as everything was returned by tomorrow morning (so the only cost was for the concrete iteself), so I joined the guys from the school in the busy task of removing the forms then cleaning them off. Much more energy than I wanted to spend today, but it was good to get the job done.

    Made it to masters practice tonight for another taper workout ...

    200 swim/100 kick/200 pull
    4 x 50 burst and cruise
    100 choice

    2 x
    - 75 DPS, :05sr, 25 sprint
    - 25 EZ, :05sr, 25 build, :05sr, 50 DPS
    - 25 Fast, :05sr, 75 DPS
    (All on 2:30)

    2 x 25 Sprint on :45

    150 loosen and out
    (Masters/Rec/1600 yds/60 min)

    So our meet is up to 19 entries and I anticipate antoher 6-10 before the first splash this Saturday. We had to work a little to find a second official but are all set now. I have to pick up some gifts to give away on Friday, then hang on until the end of the meet! Iam not yet sure what I will swim, but I usually just fill in to be sure that no one swims alone.

    A hearty "Swim Fast" to all of you traveling to Nationals this weekend. I'm looking forward to see results and hear about the experiences!
    Swim Workouts
  7. Week 134 - Tuesday

    by , April 21st, 2015 at 04:44 PM (After a long rest)
    I went and watched my daughter practice yesterday and 2hrs on a bleacher was no fun. She swam awesome. One of the main sets was 10x300s and she started 3rd in her lane and by the end of the second 300 she was leading. She got faster and faster throughout the set. Cant wait to see her swim a 1500 this summer. If she swims her 800 and 1500 like she attacked the set yesterday she is going to be a monster. Her coach may have to give her some 300s before a long event just to get her going.

    I had a decent nights sleep but woke a little achy today.

    4x100 free on 1:30
    6x50 catchup on 1min
    8x50 kick on 1:15
    8x25 with Fins on :40 open,close,easy, fast
    200 easy back/free by 50

    Felt pretty achy throughout the swim today. Just kind of blah. Not bad but not great either. I am off for a short massage and then a nap and fingers crossed I will start to feel more energized tomorrow.
    Swim Workouts
  8. 4|20|15 LCM and 4|21|15 LCM

    4|20 LCM

    700 warmup of drills, back, and breast
    • half with fins

    10 x 12.2m sprint free / 12.2m easy free on 1:00

    10 x 12.8 glides
    • cross current made me short of wall many of the times

    22 x one leg dive from side starts (tripod starts) on 0:25
    • alternated between legs
    • might be an effictive drill for start power

    30 seconds vertical kick

    4|21 LCM

    8 x 50 free with fins and snorkel on 1:00

    • 33 - 35's

    6 x 50 kick on 2:00

    • flutter / breast / dolphin order



    1.6 miles 12:09 (76 F)


    Leg press machine 5 x 10 (90, 180, 270, 360, 450)
    Straight leg DL on machine 2 x 10 (90, 140)

    Weighed 173.2 before run, and 15 min later after run I weighed 171.6. Then after lifting for 15 min I weighed 170.4.

    Updated April 21st, 2015 at 08:43 PM by __steve__


    by , April 21st, 2015 at 07:30 AM (Mixing it up this year)
    I am in that not going to nationals yucky mode. I had a major project at work and am not allowed time off till it is over. I so don't want to be here.

    To find encouragement I'll just listen to beach music to remind me I am going to Hawaii for the Waikiki Rough Water Swim this year! There is hope after this project.

    500 free
    500 free kick w/zoomers
    5x200@3:30 free w/paddles & bouy moderate
    3x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 04/27/2015

    by , April 20th, 2015 at 03:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:45
    8 X 50 1:10
    50's: 1-4--long and strong, 5-8--descend to fast

    1 X 400
    Choice-with fins

    3 X 100 kick 2:30
    1 X 100 easy swim

    4 X 50 1:30
    Choice. Descend 1-4--#4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20

    4 X 50 @85/90% 1:15
    4 X 50 easy--perfect stroke-- 1:00
    Two rounds, choice.
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 04/24/2015

    by , April 20th, 2015 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 250 4:30
    2 X 150 2:40
    2 X 100 1:40

    4 X 100 kick 2:30
    Build second 50

    6 X 100 2:30
    Choice--perfect technique swim

    $$$$ RACE PACE SET $$$$
    3 x 200 7:00
    Broken @ race pace.
    Broken :10 @ each 50

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 04/23/2015

    by , April 20th, 2015 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT--Two weeks out--
    WARM UP:
    2 X 250 4:30
    5 X 100 1:40

    4 X 200 free 3:30
    Fins optional

    6 X 50 kick 1:20
    1 X 100 easy swim

    5 x 100 2:30
    Choice--swim @ 85/90%
    Take extra :30 after #3

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 04/22/2015

    by , April 20th, 2015 at 03:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    i will be away at USMS Nationals for a few days. I am going to post the workouts 4-22 through 4-27

    WARM UP:
    2 X 250 4:30
    2 X 200 3:30
    4 X 50 faster 1:05

    4 X 100 Free 2:15
    #1: moderate
    #2: 75 moderate/25 fast
    #3: 50 moderate/50 fast
    #4: 25 moderate/75 fast
    Focus on finishes on 2-3-4

    3 X 100 kick 2:30
    1 x 100 easy swim

    4 X 50 -25 fast/25 easy- 1:20
    1 x 100 easy 2:20
    2 x 50 -build to finish- 1:20
    1 X 100 easy 2:20
    1 X 100 -race pace/fast- 2:20
    1 x 100 easy 4:00
    Two rounds, choice.
    Swim Workouts
  14. April 18-20

    by , April 20th, 2015 at 03:13 PM (The FAF AFAP Digest)
    Saturday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    seated row, 70 x 4 x 12
    hamstring curls, 80 x 4 x 12
    rear delt flys, 60 x 4 x 12
    leg extensions, 130 x 4 x 8
    HS hi row, 110 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    hip abductors, 110 x 4 x 6
    combo skull crusher + straight leg raise, 30 x 3 x 15
    landmine rainbows, 45 x 3 x 15
    streamline crunches, 2 x 50


    I attempted to swim. I drove to Pitt and the big pool was completely closed and the rec pool was mobbed. I knew Sewy would only have a couple lanes open at that time and didn't feel like driving even more. So I went home. It's going to be difficult to get to Sewy while Pitt is closed. The parkway exits are closed for construction and it's a really long drive. Trying to swim in Pittsburgh is just one big


    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 drills
    50 EZ

    Main sets:

    3 rounds w/fins:
    10 x 25, UW 15 m @ :30
    1 x 50 EZ @ 1:00

    100 EZ

    3 rounds:
    1 x 100 free w/paddles @ 1:30
    4 x 25 semi fast flutter kick @ :30
    1 x 50 EZ

    4 rounds:
    3 x 50 free, back, breast w/paddles
    1 x 50 EZ

    100 EZ

    Total: 3550


    I took it pretty easy at the gym. As much as I liked the Rocket yoga, it seems to have re-tweeked my lower back. So I laid off any good mornings, deadlifts or leg presses. I also seem to have gotten Lil Fort's cold from last week. I am a wreck this spring. lol. I took it pretty easy in the pool today.

    Mr. Fort had a great marathon. He was hoping to get under 3:40 and ran 3:37, which is good for a hilly course. He was also freezing from the rain; he has no body fat. So he wore his arm warmers and gloves the entire time. That time should be a BQ for next year. He's never gotten a BQ at Boston before.

    Updated April 20th, 2015 at 04:32 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 04/21/2015

    by , April 20th, 2015 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:30
    2 X 150 2:40
    2 X 100 1:50
    2 X 50-faster- 1:10

    9 X 100 free 2:00
    Descend in groups of 3. descend only to 85/90%

    6 x 50 kick 1:20
    1 X 100 swim

    6 x 100
    odd: stroke/choice @ 85/90% 3:00
    even: easy free 2:00

    1 x 50 blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  16. Week 134 - Monday

    by , April 20th, 2015 at 09:07 AM (After a long rest)
    I had a restless night of sleep and went from hot to cold sporadically through the night. Despite this I felt good this morning and had a good feel for the water. It's a great feeling when you feel easy but fast in the water almost like you are swimming downhill. Today was one of those. We did a longish warmup and then did 2 broken swims from a dive. Despite liking lcm I wish the pool was set up scy but unfortunately the pool was LCM today

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    10x100 pull on 1:25
    100 easy
    200 from a dive broken at 50,100,50 with 10 seconds rest per break
    500 easy
    200 from a dive broken at 50,50,50,50 with 10 seconds rest per break

    warm down
    200 easy
    10 minute hot tub

    I held back some on the first 200 and went 2:08.4. On the second 200 I went for it and went faster than I swam at world's last summer going 2:03.3. It was good that Tom was calling out times because otherwise I would not have had a clue this morning due to every clock in the pool being off. I felt good on both 200s. Rest,rest,rest the remainder of the week now. I have been stiff across the shoulders and back recently so even took some ibuprofen after practice this morning for precautionary measures.
    Swim Workouts
  17. Another distance swim

    by , April 20th, 2015 at 07:30 AM (Mixing it up this year)
    THis one was just like last Monday. Same distance done. Still on the Fast Metabolism Revolution program, have lost 10 pounds, sleeping thru the night now, blood sugar is now under control. No longer in prediabetic state.

    The only thing I am finding is that my strength is not as good as it was but I will sacrifice for a while to lose some weight.

    60 minute swim went 3750
    250 free EZ
    300 free kick w/zoomers

    Total 4300 yards
    Swim Workouts
  18. Week 133 - Sunday

    by , April 19th, 2015 at 11:31 AM (After a long rest)
    We had a Nationals team dinner last night and had about 30 of us including kids meet for dinner at a local Italian restaurant. It was great fun and I am really looking forward to swimming with my team mates at nationals.

    We had storms that came through again last night and as the front came through we had high wind, hail and driving rain; pretty scary stuff. Despite this I slept well once again, waking a little stiff and sore. My wife said I twitched throughout the night and suspect I was racing the 500 in my sleep. I hope I won

    We typically take Sunday's off swimming but during my taper I like to stay in the water everyday. Today we had a group of us swim a meet warmup and then hung out in the hot tub for about 10minutes.

    Once again the pool was setup for LCM.

    400 free with snorkel
    6x50 catchup on 1min
    4x4x25 open, close, easy fast with fins on :40
    400 easy

    I am planning on shaving down on Wednesday before heading to the airport and plan on shaving my head which I like to do for big meets. The weather forecast for San Antonio is warm with storms so I plan on going out and getting a decent sun hat, which I forgot to do at worlds and regretted it. The challenge with shaving for an outdoor meet is that my head tends to burn if I don't go into it with some precautions. I plan on napping later today too. I may phone up to see if I can get a light massage tomorrow(nothing deep at this point).
    Swim Workouts
  19. Fructose and Diabetes

    A recent article in the March 2015 online edition of the Mayo Clinic Proceedings looked at data from both animal and human studies and found that added sugars (e.g., sucrose and high fructose corn syrup) contribute to the development of diabetes and related problems, including cardiovascular disease. Sucrose consists of a molecule of glucose and a molecule of fructose. The authors implicate the fructose molecule. The point out that the same associations are not found to the same extent with glucose and starchy foods per se. They point out that the World Health Organization recommends no more than 5% of one's daily energy intake come from added sugars. The US Institute of Medicine allows up to 25% of calories from added sugars. It is worth noting that the sugar lobby exerts enormous pressure on US organizations making dietary recommendations. Eating unprocessed or whole foods eliminates most added su
    gars. If you haven't seen the film Fed Up , I would highly recommend it. The filmmakers encouraged viewers to try one week without any added sugars. It is much more difficult than you'd think!
    --Jessica Seaton, DC
  20. Week 133 - Saturday

    by , April 18th, 2015 at 11:51 AM (After a long rest)
    I had a solid night of sleep but when I woke up my wife was not in bed and I later found out we had bad thunderstorms which our dogs did not do so well with. My wife spent most of the night in the guest room trying to calm the dogs while letting me sleep. She is a trooper.

    The pool was setup LCM. Today we really hit our taper and the yardage was majorly down from earlier this week.

    500 free
    8x100 done as 50 back kick, 50 back on 2mins
    100 easy
    4x100 on 2:15 done at 400 race pace
    8x50 drill on 1min
    8x25 done as open, close, easy, fast on :40
    100 easy
    Hot tub for 15minutes

    I got a little sluggish on the kick and stroke set but not bad. On the race pace set I went 1:04,1:04,1:03,1:03 and felt great, especially the last two where I felt strong the whole way. Finally I am starting to feel good. The hot tub at the end felt great to stretch out in the hot water. Another week of rest and I believe I am going to be ready.

    Updated April 18th, 2015 at 05:19 PM by StewartACarroll

    Swim Workouts