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  1. Workout 08/06/14: OW

    by , August 6th, 2014 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    Met up with Brent for a drive to NY's Queechy Lake with our Berkshire buddies. The day was warm but nice, and only Jonathan and Shawn (I think that was his name) made it. This is a favorite lake as the weeds are minimal, generally low traffic on the water and water is clear. Tonight did not disappoint even for our small group. The water was not too cold but just plain refreshing. We swam a large rectangle around the lake as usually and ended up with 1.15 miles in just under 40 minutes. While driving back to Brent's work to drop him off we ran into GregJS on his way to the theater - a quick and fun meeting!

    Tags: berkshires
    Swim Workouts , Open Water
  2. Wed., Aug 6

    by , August 6th, 2014 at 09:54 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ North Park

    Warm up:

    500 various
    4 x (25 scull + 25 free)
    4 x (25 shooter + 25 EZ)

    Main Sets:

    8 x (50 fly w/fins @ 100ish pace + 50 EZ)
    50 EZ

    30 x 50 kick w/fins @:15 RI
    -- held a steady state with heart rate always elevated
    -- cycles dolphin/flutter/back kick
    -- this is my version of swimswam's recommended high volume kick set
    100 EZ

    5 x (50 breast @ 100ish pace + 50 EZ)

    10 x 50 free w/paddles @ :20 RI
    200 EZ

    Total: 4550


    I first drove to the Lebo pool in the am for adult only swim (it's set up long course then too). But the pool was still closed because of the pooping kid; chemicals weren't right. I was bummed bc the forecast was for rain/thunder. But I sucked it up and drove to North Park. I got in the entire workout before it started raining. Was starting to cramp near the end. I may meet Jimby there tomorrow.

    Now time to watch Nationals on Universal Sports!
    Swim Workouts
  3. Worlds day4

    by , August 6th, 2014 at 04:47 PM (After a long rest)
    My family went out for dinner with one of my friends and his family and had an awesome time. It really was one of those special times that I will treasure for a long long time. My friends parents are of similar age to my parents, we are similar ages and his kid and my kids are similar ages. Three generations all having an absolute blast. There was lots of great conversation, jokes, and laughing all evening. Really a special dinner.

    This morning I again got up early and headed over to the pool nice and early so I could swim a decent warmup in. Once again I felt pretty good in the pool and felt much looser than I did after the 100. Thank goodness. After yesterday's massage I made another appointment for later today so fingers crossed I will feel even better tomorrow.

    Today I had the 50 free which is my most relaxed non event event. I felt good about how I was going to perform. When my heat was called I was surprised at how big the guys were who I was swimming against. I now know how mr unruh feels when he swims against me! I am usually one of the tallest guys but today there were some absolutely enormous guys in my heat. I was in lane zero with a scratch in lane 1 so I had clear water and no one to look at or race against. I had a slow start but after I surfaced I felt really good and as I started to feel the burn in the final 10 the wall came pretty quick. My game plan was to breath once but ended up breathing twice. I hit the finish well and was pleased with my time of 25.35. I had hoped to be sub 25 but with the start I will take it. I am looking forward to the relay tomorrow because I will have a second shot at sub 25. I just found out that the time placed me 5th in the 50 free and I am very excited about this one since it was completely unexpected.

    I have my massage at 4:30pm so fingers crossed I will be nice and relaxed tomorrow for relays. I am leading off both the free relay and the medley relay tomorrow and need to remember to count my strokes in the main pool from the flags(note to self).
  4. Worlds day3

    by , August 6th, 2014 at 04:33 PM (After a long rest)
    I had a restless nights sleep and could not stop thinking about how I felt after the 100. It really bothered me. I decided to meet a teammate who was swimming the 400IM early(6:15) and do a real warmup. This really helped but I was still feeling very stiff and very sore with little to no easy speed. After all my training and a good taper I was not expecting to die at the end of any of my races.

    Despite the 200 being my best race I was on the fence about swimming it. My dilemma was do I scratch everything else except the 400 where I am ranked #2 or do I swim my races and let what happens happen. After speaking with my coach I decided to pull out of the 200 and rest up for the 400 on Saturday. After making this call I headed back to the hotel. My wife had arranged for me to get a massage at the hotel. The massage was much gentler than the one I had the other week and he focused on pressure points which within 5 mins felt awesome. Almost instant relief. After the massage I had a change of heart on the 200 and decided to swim it. After all the work I have put in my thought was that I need to swim it.

    The race was weird in that 4 people in the final heat did not show and the center of the pool was empty so there were in effect two groups. I went out long and strong and felt good at 100. This feeling continued until about 135 where I started tightening up. The final turn went well and I came off the wall strong. I saw the leader pulling away and unfortunately I had nothing left. The final 25 was especially hard and when I finished I could not tell if I was 2nd or 4th. It felt like 3 of us finished in a line. It turned out I was 4th in 2:04.6 which is slower than I thought I would go but based on how I felt in the morning I was pleased and glad I swam it.

    Last night one of my team mates Scott carpenter grabbed silver in the 50-54 50 fly and my friend Steve Unruh won the 45-49 50 fly. A great evening and it's always really good fun seeing your teammates and friends swimming well and getting what they deserve based on all the hard work they have put in.

    After feeling sorry for myself after the 100 I have really picked myself up and I am really enjoying the meet. I am always my own worst critic but on this week I have come to the conclusion that I can't be upset with being in the top 10 in all my events. I have a lot to be thankful for. Tomorrow will be another good day.
  5. Wednesday, August 6, 2014

    by , August 6th, 2014 at 10:09 AM (Workout Swimmer)
    Sorta tired this morning - weights and house construction are starting to get to me. One more day, and I think I might actually have my kitchen back, without the countertops, of course - that's another 2-3 weeks

    9 x 150 warm up (10 free, 25 back/25 breast)
    300 drills
    10x 200, some pull, from 3:30 down to 3:15 (fastest was w/pull equip ~2:55)arms were dead at this point - new paddles are KILLING me!!
    200 easy
    300 breast/free
    100 easy

    Total: 4000

    **Superboy comes home from the Netherlands TOMORROW NIGHT!! He's been gone 2 years & I'm soooo excited! 'Course, in 2 weeks, he'll be gone off to college again. He's (in theory) planning on swimming again, so he's gonna have to hit the pool hard, having been out of the water for 2 whole years!!
  6. week 2 day 3 of taper still doing unintentional descend sets

    by , August 6th, 2014 at 08:46 AM (Mixing it up this year)
    Once again I didn't intend to get faster in my set just maintain. But there is something about swimming smooth and strong.

    500 free
    500 free kick w/zoomers
    10x100@2:00 free w/bouy went 1:31, 1:28, 1:27, 1:26, 1:26, 1:25, 1:25, 1:24, 1:24, 1:22 I couldn't help myself
    200 breast kick to work on my left knee
    200 free kick
    200 free EZ
    2x50 from block 15m free sprint

    Total 2700 yards
    Swim Workouts
  7. Tuesday, Aug. 5

    by , August 5th, 2014 at 07:09 PM (The FAF AFAP Digest)
    I was busy most of the morning and early afternoon. I went to the Mt. Lebo pool around 3:30 hoping some kids might be cleared out. No. I did 400 yards and the pool was closed for a kid pooping in the pool. I have the worst luck with that crap! Grr .. It was too late to head north for a swim bc I have a dinner tonight. Mr. Fort and I are trying another one of Pittsburgh's new restaurants -- Grace and Grit. There are actually a large number of good restaurants here, more than in northern virginia.

    I went to the gym instead and did:


    RC/scap ex
    kneeling ab crunches, 160 x 4 x 8
    deadlifts, 80 x 4 x 6
    good mornings, 80 x 4 x 6
    seated row negatives, 80 x 4 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 45 x 3 x 8
    cable twists w/yoga ball, 25/27.5/30 x 1 x 8 each side
    hip aductor, 100 x 4 x 8

    Very exciting to the see results coming in at Worlds!
  8. Week 2 day 2 and the sluggard is finally here

    by , August 5th, 2014 at 08:15 AM (Mixing it up this year)
    Now I am feeling like I should in the water. I was starting to get nervous that maybe I had not started my taper soon enough. My left knee and both elbows are stiff and sore too. Shoulders feel good though.

    On the home front my husband has just come down with shingles. Feeling guilty we will be leaving him by him self for 4 days while the kids join me in Maryland for some educational play time.

    Now it is time to roll on the foam roller.

    500 free
    500 free kick w/zoomers
    12x50@1:15 alt fl/bk, bk/br, br/fr work the transitions
    400 free w/snorkle & bouy
    4x50 from block 15m sprints odds fly evens free
    200 free kick w/zoomers
    100 free EZ

    Total 2500 yards
    Swim Workouts
  9. Worlds day2

    by , August 4th, 2014 at 06:25 PM (After a long rest)
    I had a great nights sleep and felt good this morning. I had a big breakfast with my family knowing I would not be eating until after my 100free. My swim was supposed to be at 1:20pm but like yesterday the meet was running slow which unfortunately I did not find out until I arrived at the pool. We also found out the women who were in the temp pool were even further behind.

    Unlike yesterday where we had some clouds today was incredibly bright and warm. If I did not know where I was I would have said we were in Texas. It was hot!!! I found a cool spot in side the main stone building which was cool compared to outside in the tent. I know. Mark Cox and his group found shade outside the pool area under the trees and this May have been the really smart move.

    The biggest challenge which I had not really anticipated was the warmup or lack there of. The facilities are really very good but I just did not think about the difficulty associated with so many swimmers warming up at the same time. After my 800 I was very stiff and a little sore and struggled to loosen up today.

    I felt like I hung out for a long time before my race today and then when it was time to head to the marshaling area it went incredibly quickly and as fast as I could muster I had no time behind the block before my race. I was in lane 0 which meant coming back I did not see anyone because I breath left. I felt like I had a good start but almost immediately felt very heavy and this feeling never left. The good thing was the guy next to me was level with me. After the turn I tried picking up my tempo but just had nothing today. My arms and legs hurt really bad at the end of this one. My time was 56.4 which is much slower than I thought I would swim and my splits were pretty rough. I guess the 800 took a lot more out of me than I anticipated. I am by no means upset(how can you when you place 7th at worlds) but I do need to take a step back and decide what to do in terms of my remaining events.

    After an attempt at a longer warm down I grabbed some late lunch and headed to the jacuzzi in the hotel and let bubbles work on my legs. I am feeling much better but still have heavy legs. My coach arrives in a couple of hours and will speak with him about tomorrow and Wednesday.
  10. Sat & Mon, Aug. 2-4

    by , August 4th, 2014 at 04:34 PM (The FAF AFAP Digest)



    RC/scap ex
    kneeling ab crunch, 150 x 4 x 8
    wood chops, 30 x 1 x 8 each side, 35 x 2 x 8 each side
    lunges w/plate overhead, 25 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    explosive leg press, 175 x 3 x 15
    good mornings, 75 x 3 x 8, 80 x 1 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 405 x 3 x 8

    Treadmill, 2 miles



    We drove Lil Fort to her first away camp today. She's there for two weeks. I really miss not being able to even contact her. But she should have fun with a couple of her best friends there.


    Monday: Swim/LCM @ North Park

    Warm up:

    600 various
    4 x (25 scull + 25 free) w/paddles
    4 x (25 shooter + 25 EZ)
    50 EZ

    Main Sets:

    10 x 100 w/fins @ around :20 rest
    odds = free w/paddles
    evens = backstroke kick
    50 EZ

    5 x 50 fly w/fins smooth + 50 EZ
    50 EZ

    5 x 50 breast + 50 EZ
    50 EZ

    10 x 50 free w/paddles @ 200ish pace
    100 EZ

    Total: 3800 m


    I finally made it out to North Park today. It's quite a trek from Mt. Lebanon. I forgot to bring a kick board and an ironman watch. It's a bit of a challenge to swim there without pace clocks, backstroke flags, etc. The lines on the bottom of the pool and wall are also very faint. With a bit of a current, I was all over the place in the lane. I didn't even attempt any backstroke. Kind of a garbage yardage day for me, but it might have the residual benefit of some arm endurance. My shoulders are a bit tired from 1000 meters with paddles.

    I heard from Mark/Water Rat and he PR'd his 100 free. Looks like Stewart had a great race too. It seems like they're taking an insanely long time to post results. The first event for the women isn't even up yet.

    Updated August 4th, 2014 at 04:57 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  11. Monday, August 4th, 2014

    by , August 4th, 2014 at 10:08 AM (Workout Swimmer)
    Got a bit of a late start this morning, so was 5 min late into the water.

    700 warm-up
    300 pull
    10 x 100 @ 1:45, down hard, back easy (came in ~ 1:30ish)
    10 x 50 @ 1:00 25 hard, 25 easy w/zoomers
    200 easy
    500 pull with paddles
    500 free/breast by 100's

    Total:4000 LCM

    Still don't have a kitchen. Been practically fasting all week - a yogurt for dinner, 1/2 of a PB sandwich. My daughter had us over for roast beef last night, and it was heavenly! Two more days! Then I still won't have any water, I think, so not sure how I will clean my dishes, other than in the bath tub (just gross). But I've lost weight!

    Updated August 6th, 2014 at 10:56 AM by Celestial

  12. Week 2 of taper still not quite the sluggard

    by , August 4th, 2014 at 08:32 AM (Mixing it up this year)
    Once I loosened up I was not doing to badly for workout. My only issue was in my sprints, the first free felt great but the first fly felt horrid. The second free felt ok but the second fly felt great. The only thing I really noticed that even though the stroke felt great I had to push harder than normal.

    500 free long and loose averaged 1:32's per 100
    500 free kick w/zoomers
    10x50@1:00 free w/bouy went 42, 42, 42, 41, 41, 41, 40, 40, 40, 41
    500 free w/snorkle
    500 free kick w/zoomers
    100 free
    4x50 from block as 25 sprint/25 EZ free odd sprints free, even sprints fly
    200 free EZ

    Total 3000 yards
    Swim Workouts
  13. Worlds day 1

    by , August 3rd, 2014 at 11:27 PM (After a long rest)
    I had a fairly good nights sleep last night. I had the normal wake up with butterflies and jitters periodically but overall it was not a bad nights sleep. The plan for the day was to eat a big breakfast, a light lunch and an energy bar before I swam plus lots and lots of fluid. One of my team mates was scheduled to swim at 1:30pm so a group of us headed to the pool for a warmup around 11am. After the warmup those of us on my team that were swimming the 800 headed back to there hotels for lunch and a rest. Bill texted and said that the meet was running an hour late. Bill also had an awesome swim and dropped almost a minute on his 800 going 10:31.

    I headed back to the pool at around 4:30pm and hung out on deck for a while and then tried warming up; it was pretty crowded so it was impossible doing any pace work but I got about 1100 warmup in. I then had a walk over to the temp pool which was very nice but had a really long wait for my race. I was in the third from last heat in lane 2. I was determined to swim smart and build each 200. I felt good through 600 but started hurting and noticed I was shortening my stroke. My final time was 9:15 which was slower than I had hoped to go but a good solid time and I ended up placing second. The winner was 8:47 so there was no way I was going to swim that time today. Despite dieing I was proud I left everything in the pool and I was very happy with a silver in the 800m. I still have my best events to come later in the week and I am really enjoying having teammates at the meet. Tomorrow I have the 100 around 1:30pm. I need to be out fast but relaxed and come off that wall and nail the 50-75 in order to hit my goal time.
  14. Worlds Day 0

    by , August 2nd, 2014 at 01:53 PM (After a long rest)
    We arrived in Montreal at about 7:30pm last night and after getting out of the airport we caught a bus to the registration center. Before exiting the airport there is a booth that gives you the required bus pass to get to the registration center. It was pretty well marked and we had to present our registration info. The Instructions from Fina were to take bus 747 which does get you to the center but it stops 5 times. We took bus 714 which goes direct to the registration center. Registration was painless and then we walked from the Fairmont queen Elizabeth to the Sheraton where we are spending the week. We had a late dinner at the hotel which was excellent and then went to bed around 10pm. I slept like a baby until about 6:20 local time.

    I had arranged to meet one of my team mates Bill Elizondo and Steve Unruh from Nitro in the Fairmont lobby. The three of us met at 9:15am and headed by metro to a 50 m pool at the JFK park that Steve had found. The pool was good but most importantly it was great to finally feel good in the water. No aches and pains finally. I clipped before I left Dallas and despite not the same feel as a shave it felt good. I ended up shaving my head in Dallas and even that made me feel good in the water. We did an easy 1000m made up of a warm up, some 50 drills a couple of build 50s and an easy warm down. After the swim we headed back to our respective hotels and families.

    My family are going to the opening ceremony but I am going over to swim in the competition pool instead. This was not my original plan but timing does not work out to go to the opening ceremony and swim tonight. At least this way I get to swim and get to go to bed early tonight. I will likely shave so time today and will be ready to rumble tomorrow. Thunderstorms are supposed to come through tonight and fingers crossed there won't be any delays tomorrow. As Steve told me, you have to have flexible plans at these events and go with the flow. My only real fear is swimming at 10pm due to storm delays but fingers crossed that won't happen. Steve's other good idea was to be at the ready room at least 30 mins before your race even if it means going and see where they are and coming back.

    I am am excited about the meet.

    Updated August 2nd, 2014 at 04:27 PM by StewartACarroll

    2014 FINA World Championship
  15. Workout 08/01/14: noon

    by , August 1st, 2014 at 10:17 PM (Maple Syrup with a Side of Chlorine)
    Quick workout today before lunch:

    200 Fr/200 Bk/200 IM drill/4 x 25 build

    4 x (50 kick into 100 pull with buoy)

    4 x 125 (25 kick, 75 im rotate, 25 pull)

    300 loosen and out
    (Solo/Rec/2100 yds/45 min)

    Busy adult swim today, so I was pretty much went with traffic. Next splash will likely be Monday. I did get in a two mile run Wednesday night, so I've settled into 2 miles twice a week.
    Swim Workouts
  16. 2 miles OW

    by , August 1st, 2014 at 09:20 PM (Alex's swim journal)
    Yesterday I did 2000 (4 x thru [4 x 100 fr on 1:45; 1 x 100 bk on 2:00]) in 36 minutes.

    That was my last swim as a member of the Kenosha YMCA--sniff; I'll have to sign up with Waco YMCA as soon as I get down there. But it was a little tough walking out of the locker room for the last time as a resident.

    Today I did 2 miles at Lake Andrea, inside their 50 meter lap swim area... the one with the nasty left turn and tapering at one end... seems like a recipe for collisions. I was just happy to get in the mileage and be in the open air. I'll go there a couple more times before the move next week.
  17. Friday, Aug. 1

    by , August 1st, 2014 at 04:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 high elbow scull
    100 UW dog paddle
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    20 x 25 burst SDK + cruise @ :45
    200 EZ

    100 fly USRPT Ttype set w/fins:
    10 x 25 fly @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 belly SDK @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 fly @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 belly SDK @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    10 x 25 fly @ 100 pace @ :45

    300 EZ

    20 x 25 breast w/fins @ 100 pace @ :40

    200 EZ

    Total: 4300


    Well, packing it in early yesterday was a good idea, as I felt much better today and got in a solid workout. Pitt is now closed until Aug. 25, so I am going to have to start making the trek to North Park. I may just swim at the Mt. Lebo pool too some, as it is so much more convenient.

    There was an interesting article is the WSJ about sleep. I hadn't thought sleeping more than 7-8 hour was bad, but this suggests it may be.

    Updated August 2nd, 2014 at 11:23 AM by The Fortress

    Swim Workouts
  18. Week 96 - Friday

    by , August 1st, 2014 at 11:39 AM (After a long rest)
    We had a team dinner last night which was a lot of fun. Swimmers plus immediate families. We had a nice Italian dinner with lots of laughing and joking. As a team we are going to have a lot of fun.

    This is morning we again swum scy, it sort of sucks getting so much lcm in and then the week before the meet we switch back to scy but it is what it is. This morning I did a meet warmup and then I worked on 3x100s to my feet at 1000yard/800m pace.

    400 free
    6x50 catchup on :50
    8x50 kick on 1:10
    4x50 build on 1min
    3x100 at 1000/800 pace with 20 seconds rest
    200 easy
    4 relay starts(2 medley and 2 free)

    total 1800scy

    On the build 50s I was a very easy 30. On the 3x100s I was 58,59,59 which are great splits but they were not as easy as I would have liked. I can't have it all my way I guess. There was a great energy this morning with everyone excited about next week.

    I am heading to the airport this morning around 11am and will grab lunch at the airport before we fly up to Montreal. My self and one of my team mates Bill are the first of our team to arrive with others arriving throughout the week. We are going to try to grab a team dinner next Thursday before people start heading home which again should be a lot of fun. It's hard to believe worlds start on sunday.
    Swim Workouts
  19. Taper day 5 and still have joint and muscle soreness

    by , August 1st, 2014 at 08:28 AM (Mixing it up this year)
    Still dealing with being sore even without using paddles this week which is a strech for me. Workout was long course today but I tried not to push too much except on the sprints.

    500 free long and loose still felt powerful here
    500 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m ASAP/35m EZ had a hard time switching to fast but once I hit the wall the last 15m of the sprint was good
    200 back
    300 back kick w/zoomers my thighs did burn some on this so I may have pushed too much here
    5x100@2:00 free w/snorkle EZ
    50 free kick
    50 breast kick

    Total 2600 meters
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout-08/01/2013

    by , July 31st, 2014 at 04:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    I am heading off to Worlds tomorrow morning, this will be my last post until I return on August 11.

    WARM UP:
    6 X 50 1:00
    6 X 100 1:50
    Two rounds

    10 X 50 kick 1:20

    1 X 300 IM 6:00
    6 X 50 1:15 #6 on 1:30
    1 X 200 IM 4:00
    6 X 50 1:15 #6 on 1:30
    1 X 100 IM 2:00
    6 X 50 1:15
    50's: 2 of each: fly, back, breast

    WARM DOWN: 4 X 50 easy

    Swim Workouts