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  1. Tuesday, April 21

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

    Drylands


    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.
  2. 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:

    http://forums.usms.org/entry.php?34047-Week-102-Monday

    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.
    45-49
    Record
    Current Masters Time 45-49 Rating
    Free
    LCM
    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%
    SCY
    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

    Categories
    Swim Workouts
  3. 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!
    Categories
    Swim Workouts
  4. 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.
    Categories
    Swim Workouts
  5. 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


    DRYLANDS

    Run:

    1.6 miles 12:09 (76 F)

    Weights:

    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__

    Categories
    Uncategorized
  6. YUCK, YUCK, YUCK

    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
    Categories
    Swim Workouts
  7. 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)
    TAPER WORKOUT
    LCM
    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%

    SCY
    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.
    Categories
    Swim Workouts
  8. 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)
    TAPER WORKOUT
    LCM
    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
    Categories
    Swim Workouts
  9. 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--
    LCM
    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

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

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. 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

    TAPER WORKOUT
    LCM
    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.
    Categories
    Swim Workouts
  11. 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

    Sunday:

    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


    Monday:

    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. 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)
    TAPER WORKOUT
    LCM
    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

    SCY
    1 x 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  13. 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.
    Categories
    Swim Workouts
  14. 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
    Categories
    Swim Workouts
  15. 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).
    Categories
    Swim Workouts
  16. 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
    Categories
    Uncategorized
  17. 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

    Categories
    Swim Workouts
  18. Thursday-Friday, April 16-17

    by , April 17th, 2015 at 03:07 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ LA Fitness

    Did 3200 with aerobic and easy swimming


    Friday: Swim/SCY/Solo @ Pitt

    I was a little disappointed that it wasn't long course, as it often is on Fridays ...

    Warm up:

    600 various
    100 scull
    100 fly drill
    50 EZ

    Main Sets:

    60 x 25 @ :30
    odds = fly w/fins @ 100 pace (all 12s)
    evens = EZ
    200 EZ at end

    Tried to do a fast 100 pace 50 kick. The body did not cooperate

    7 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ

    4 x 100 EZ backstroke kick
    50 EZ

    Total: 3400


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

    I finally got myself back to the pool after a few days off. I'm still pretty tired and not sleeping well. I was pretty insomniac-ish with the hives and medication, and my body doesn't seem to want to go back to normal. I'm looking forward to a lazy weekend with Mr. Fort and Lil Fort in Boston. The weather does not look great for the marathon --- rain and high winds.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 04/20/2015

    by , April 17th, 2015 at 02:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    LCM
    WARM UP:
    1 X 200 3:30
    4 X 150 2:45
    4 X 50 faster 1:10

    4 X 200 4:15
    100 swim/100 kick

    8 X 100 2:15
    Pull free or swim IM

    1 X 400 free or 1 X 300 IM
    Focus on great turns and streamlines

    SCY
    10 X 2odd: build to race finish
    even: blocks/25 sprint

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Week 133 - Friday

    by , April 17th, 2015 at 12:39 PM (After a long rest)
    I had a good night of sleep but was sore across my shoulders when I woke up. Perhaps it was my subconscious swimming long course in my sleep; my wife said I was swimming all night

    Today was setup long course and we did some long slow swimming with some short burst swims and starts and relay starts at the end. Today was a good workout and I am starting to feel pretty good in the water. Tom did say he wanted to do some broken swims on Monday which I am not looking forward to and suspect I may have to play the masters card!!


    Warm up
    500 free with snorkel
    400 free with snorkel
    300 free with snorkel
    200 free with snorkel
    100 free with snorkel
    all on 1:40 base holding 1:15ish pace.

    Main sets
    8x100 kick on 2:10 with odds at best average pace and evens just make.
    200 easy
    6x50 on 1:30 done as 25 easy, 25 as drag strip 25. Odds with a turn, even to a hand finish
    100 easy
    4 starts from blocks to 25
    4 relay starts to 25

    Warm down
    100 easy

    I was holding 1:35-1:37 on the best average kick and about 2mins on the just make it. On the 50s I was cruising the first 25 and felt good then kicking horizontally in place(paddling back with arms while kicking) and a 25 blast. These felt awesome(tiring, but awesome). The first 4 starts I felt twisted but on the relay starts I felt better. Overall I am still in the achy phase of my taper but feeling better in the water and my feel at pace is getting there. One more week!
    Categories
    Swim Workouts