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  1. Monday after a good meet

    by , October 20th, 2014 at 07:28 AM (Mixing it up this year)
    Had a USA meet this weekend to work on my IMX events. The 200 back was about normal as was the 200 IM. The 400 IM went great I had to go back to 2011 for a better time than I did this weekend. I think is is just coming off the taper from last weekend. Now back to work.

    Next meets are the Freestyle Frenzy in November where I will do the 500 free and maybe the 1650 then either Columbia or Atlanta. After talking with the Dekalb Aquatics coach this weekend, he has a problem with the same individual I do.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy went 1:25, 1:24, 1:21, 1:20, 1:21, 1:21, 1:20, 1:21, 1:19, 1:18
    200@3:30 free w/snorkle maintain 6 beat kick
    2x100@1:45 free w/snorkle maintain 6 beat kick
    2x50@1:00 free w/snrokle maintain 6 beat kick
    500 Free kick w/zoomers
    200 free ez

    Total 3200 yards
    Swim Workouts
  2. Week 107 - Saturday

    by , October 18th, 2014 at 12:59 PM (After a long rest)
    I had a great nights sleep last night and woke looking forward to our 500 race pace practice. Since we started doing this it has become the hardest set we do but in a sick way it's fun. I also feel that I have an end goal that directly relates to this set. We are not doing usrpt but we are definately doing race pace training. We have adopted some aspects of usrpt such as the approach being to swim to failure, but we have adapted the approach. I like the race pace work and may even try to go further with this at the end of this training cycle and ahead of nationals. Today's workout was:

    Warm up
    800 reverse IM twitch
    12x50 kick on :55
    12x25 open, close, easy, fast on. :40

    Main set
    16x100 on 1:45 swum at 500 race pace(57). At fail skip one and jump back in.

    Warm down
    6x50 drill swim on 1min
    500 easy swim in the baby pool

    I felt a little disoriented on the first 800 this morning but this feeling passed pretty quickly. Their is no other way to describe the main set other than "brutal". Today I went out a little hard on the first two going 56s, but then settled into 57s and held this until #12 where I went 59. I skipped 13 and then finished out the set going 57s. This is one more than I achieved last week. Progress! I feel like this set is 90% mental and 10% physical. As I caught myself shortening my stroke I had to really fight the desire to stop and instead focused on a longer stroke. I was mad at myself on 12 because I had a crumby turn at 25 and probably fell off the pace because of this. When I was done I was shaking so badly I could not immediately get out of the pool and decided to do a longer active recovery swim in the baby pool. This helped enormously.

    After swimming a group of us dried off and lifted for about 75 minutes. We did:

    10 minutes on vasa swim trainer done as 2mins on, 30 seconds off
    2x5mins of abs done as 45 seconds on, 15 off, with 1 minute between rounds. We did flutter kick, planks, leg extensions, crunches, flutter kick
    3x(10 reps on bench with 50lb free weights, leg press with 2x45lb, bench dips, bicep curls with 30lbs, lunges with 2x20lbs, lat pull downs)

    As we were finishing the weights workout above, Henry, the age group weight coach came over and suggested we do one super set with him. It's funny when guys get together the slightest insinuation that something can't be done or one of the guys dpsays he is going to do something and before you know it all the guys are doing it; macho pride I guess. Some guys did chest, shoulders, triceps, but I did back. The super set was basically a multi exercise repeated failure type set. On my back exercises I started with lat pull downs at 100lbs weight to failure, no rest straight into 80lb weight to failure, no rest straight into 60lb weight to failure, no rest straight into 40lb weight to failure, no rest straight into 20lb weight to failure. Each round we were changing hand positions from inside, to outside, wide, narrow, etc. no rest straight into hands under pull-ups using one foot band until failure, no rest straight into hands over pull-ups using one foot band until failure. When I was done my forearms were cramping and I could not open my hands. This feeling lasted at least 10minutes. One of our group(Bill) did two super sets which is just incredible to me. It's a 5-10minute non stop exercise set.

    I finished my workout off with one hour of yoga, which luckily was mainly stretching focused exercises today. This really helped me loosen up after all the lifting today.

    I will be very sore tomorrow.

    Updated October 18th, 2014 at 01:10 PM by StewartACarroll

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2014

    by , October 17th, 2014 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 75 build 1:20
    4 X 50 descend 1-4 1:00
    8 X 25 sprint :40 #8 on 1:00
    Two rounds, choice.

    4 X 200 IM 3:30

    10 X 100 free--pull or swim--
    2 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Week 107 - Friday

    by , October 17th, 2014 at 08:39 AM (After a long rest)
    I got home around 7pm last night and had dinner with the family. Everyone was in form and dinner was nice. I had a good nights sleep and felt ok this morning; a little travel weary. I received a text this morning asking if I would get to the pool 30 mins early which I did. This mornings workout was hard.

    Warm up
    10x100 free descend 1-10 on 1:30.

    Main sets
    6x(2x50 with fins on :30, 2x25 underwater on :30)
    100 easy
    16x25 100 race pace(12) on :45
    100 easy
    6x100 IM on 2mins perfect stroke
    100 easy
    8x75 fly,free,fly on 1:10

    warm down
    200 easy

    i held 25s on the 50s with fins but struggled doing the entire 25underwater. The race pace 100s I did good going mainly 12, but with at least 2 on 11 high. I am focusing on send offs and making sure I don't even start to move until 1 second before the send off. The IM send off was too generous in my mind and I tended to stiffen up between reps. After my groin problems from a few weeks ago I have not done breast, but this morning I did real IMs with my version of real breast(I tend to look like a wounded frog in the throws of death). I had no adverse reaction. I unintentionally descended the set dropping from 1:12 to 1:07. The last set of fly,free, fly was hard but I was getting about 20 seconds rest. I also managed to do fly on all of these as opposed to one arm fly.

    Next at weekend I am swimming the 100 fly at a kids B/C meet. I am entered on NT. Should be fun and I am curious how fast I can do a 100scy fly. It's another race I don't think I ever did. I recall doing 100m as a kid but I am pretty sure I never did a race in college.


    We received an email from our school commissioner telling us that 6 families in our county have been quarantined due to Ebola. They said they were letting us know info as CDC made it available, but they don't know which schools in the district the kids in these families attend. They told us that all quarentine cases are low likelihood of Ebola and none are showing symptoms. This stuff is very scary.

    Updated October 17th, 2014 at 08:45 AM by StewartACarroll

    Swim Workouts
  5. Pools Part 4

    by , October 17th, 2014 at 06:04 AM (An Unfinished Swim)
    31. West Valley High School (Cottonwood, CA)
    32. Carson Aquatic Facility (Carson, NV)

    33. James Lemos Swimming Center (Benicia, CA)

    Can't Remember

    1. Spring 2002 Far Westerns in Walnut Creek, CA
  6. 10|15|14 SCM and drylands

    by , October 16th, 2014 at 05:32 PM (Blog)
    Dry warmup


    20 x 25 fr on 0:30 with fins
    • focus form on SDK to flutter transition, breakout and 4 strokes / remainder easy

    15 x 25 fr on 0:40 with fins
    • sprint form on SDK to flutter transition, breakout and 4 strokes / remainder easy


    20 box jumps @ 0:20 up on to a 37" surface

    Updated January 8th, 2015 at 09:25 PM by __steve__

  7. Thursday, Oct. 16

    by , October 16th, 2014 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 single arm fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 burst SDK + cruise @ 1:00
    150 EZ

    4 x 25 fly w/fins @ 100 pace
    -- felt pretty darn weird
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- 12 SDKs, went 16s
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- same as first set
    200 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    breast (27, slow)
    dolphin kick (24 flat)
    flutter kick (23 high)

    3 x (50 free w/fins @ 100 pace + 100 EZ) @ 4:00
    -- 24-25s
    -- didn't take many strokes, mostly kicking
    -- breakouts were atrocious

    100 EZ

    Total: 3400


    Did a very few strokes of fly and free today. Didn't seem to hurt much, but I will not be pushing it. Ew, my breakouts were awful due to two months of rust. Back to the gym tomorrow. It occurred to me that I haven't done any plyos in a loooong time and need to reverse that trend.
    Swim Workouts
  8. Week 107 - Thursday

    by , October 16th, 2014 at 01:24 PM (After a long rest)
    I drove from Indianapolis to Cincinnati late yesterday afternoon. Despite it only being a couple of an hour drive it wore me out. It rained heavily and incessantly for two hours. I ended eating salmon at a Bob Evans restaurant(a first for me) and it was surprisingly good. I turned in early and had a solid nights sleep. My plan was to join the masters on the University of Cincinnati campus this morning but when I got there, their was no masters workout despite local places in showing otherwise. I paid the $10 fee and swum in the public lands which was very good. I did not feel that great but I had a good workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins

    main set
    16x50 at 200 race pace(26-27) on 1min

    warm down
    6x100 easy

    i held 26high-27low today which was decent based on how I felt on this set. I almost quit at 12 but stuck with it and got through the set. We are going to have to either reduce the interval or swim more 50s to really push this set. I think by year end we may do both. USRPT indicates 20seconds rest on 50s so that would be on a send off of 45-50 so I think dropping my interval will likely cause failure. I don't know how anyone comes close to 30x50 at 200 pace. I will continue to push our race pace sets and see where I am at the end of the year.
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/17/2014

    by , October 16th, 2014 at 11:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    2 X 250 4:00 3:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 X 50 Easy 1:15 1:15 --
    Three rounds choice.
    Round 1 intervals left--swim @ 80%
    Round 2 intervals middle--swim @ 90%
    Round 3 intervals right--swim @ 95%

    4 x 200 3:00
    5 X 100 1:30
    Pull. Negative split 200's.
    Descend 100's 1-5.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Loose IM today

    by , October 16th, 2014 at 07:27 AM (Mixing it up this year)
    Just keeping it loose today. With the meet this weekend the pool will be short course tomorrow.

    500 free
    500 free kick w/zoomers
    4x200@4 as 50rt arm/50lt arm/50 kick/50 swim w/zoomers #1 fly, 2 bk, 3 fr, 4 br (as 100 pull50k/50s)
    500 free kick w/zoomers hard
    5x100@1:45 free w/snorkle maintain 6 beat kick

    Total 2800 yards
    Swim Workouts
  11. Pools Part 3

    by , October 16th, 2014 at 06:05 AM (An Unfinished Swim)
    21. Calvin College (Grand Rapids, MI)
    22. Hope College (Holland, MI)

    23. Carthage College (Kenosha, WI)

    24. Grinnell College (Grinnell, IA)

    25. Betty Kelly Kenning Pool (Nassau, Bahamas)

    26. Stadio Olimpico del Nuoto (Rome, Italy)

    27. Forum Roma Sports Center (Rome, Italy)

    28. Loma Linda University (Loma Linda, CA)

    29. Redlands YMCA (Redlands, CA)

    30. Shasta High School (Redding, CA)

  12. Pools Part 2

    by , October 16th, 2014 at 05:59 AM (An Unfinished Swim)
    Part 2 of my project. I guess only 10 pictures are allowed per a post, so I'm going to just do 10 pools at a time in the event that I find photos later.

    11. Charles Brooks Swimming Pool (Woodland, CA)
    12. UC Berkeley King Pool (Berkeley, CA)
    13. Lembi Aquatic Center (Folsom, CA)

    14. Oceana High School Jean E. Brink Pool (Pacifica, CA)
    15. Sierra College Pool (Rocklin, CA)
    16. Palm Desert Aquatic Center (Palm Desert, CA)
    17. Lake Forest College (Lake Forest, IL)
    18. Washington University (St. Louis, Missouri)

    19. Wheaton College (Wheaton, IL)

    20. Lawrence University (Appleton, WI)

    Updated October 22nd, 2014 at 11:39 AM by mo89564

  13. 10/15/14

    500 mix up

    2 x through
    200 strong @ 3:00
    4 x 50 @ 60 IMO/free by 25
    8 x 50 @ 60 w/fins
    - 25 sprint swim
    - 25 SDK as far as possible

    2 x through
    2 x 75 fast stroke @ 1:15 (went back then breast)
    4 x 25 fast kick @ 35
    2 x 100 pull build @ 1:40 breathe 1/5

    50 EZ while we regrouped

    2 x through focus on turns
    150 @ 2:30 (fly/back/breast)
    2 x 100 IM @ 1:30
    50 free sprint
    Masters minute

    100 cruise


    i was able to lift and mix in some abs before work again.

    My my strokes are feeling strong lately. All except freestyle. My free swims are consistent but don't feel exceptionally well. I tend to base everything in the pool on how it feels.
  14. Wed., Oct. 15

    by , October 15th, 2014 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main sets:

    high volume kick set w/fins:
    8 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 300 backstroke kick @ 4:30 -- I did not lose count!
    6 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 200 flutter kick @ 3:00
    4 x 25 shooters @ :40
    1 x 50 EZ @ 1:00
    4 x 100 dolphin kick @ 1:30
    2 x 25 shooters @ :35
    1 x 50 EZ @ 1:00
    4 x 50 dolphin kick on back @ :50
    2 x 25 shooters @ :30
    1 x 50 EZ @ 1:00
    8 x 25 dolphin kick @ :30
    2 x 25 shooters @ :25
    1 x 50 EZ
    4 x 25 dolphin kick @ :30
    2 x 25 shooters @ :20
    150 EZ

    Total: 4750


    I was rudely awoken at the crack of dawn by a dumpster being delivered to our house (more renovation) and couldn't go back to sleep. Grr! So I didn't get much sleep and was really tired. Too tired for HIT. So I opted for a high volume kick set. It was also a sneaky way to get in 26 shooters. Seemed pretty easy compared to my usual 3000-3500!
    Swim Workouts
  15. A Fun Project

    by , October 15th, 2014 at 02:29 PM (An Unfinished Swim)
    I recently saw another blog where the person listed all the pools they have swum or competed in. Way to take me back to my teenage years and remember all those pools!

    It sounded like a fun little thing to do, so I'm going to try and get as many of those pools listed. I had forgotten about a lot of them until I went through my old swim times log (another project!). I tried to find pictures for as many as I could, but even in this day and age, there's not a lot of info.

    1. Shasta College (Redding, CA)

    2. Shasta County YMCA (Redding, CA)

    3. Sun Oaks (Redding, CA)

    4. Arcata Community Pool (Arcata, CA)

    4. Paradise Aquatic Park (Paradise, CA)
    5. The Plunge/Redding Aquatic Center (Redding, CA)
    6. Enterprise High School (Redding, CA)
    7. McGlynn Pool (Red Bluff, CA)

    8. Red Bluff High School (Red Bluff, CA)
    9. Lowden Park (Weaverville, CA)
    10. Ringe Pool (Yreka, CA)

  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/16/2014

    by , October 15th, 2014 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 kick 2:15
    Three rounds

    13 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15
    #13 is easy

    1 x 100 @85%
    1 X 100 easy
    1 X 100 @100%
    1 X 100 easy
    Two rounds
    All 100's are choice on 2:15

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  17. Wednesday, Oct 15, 2014

    by , October 15th, 2014 at 08:44 AM (Workout Swimmer)
    Got in some decent yardage this morning. I am enjoying working harder & playing around with different paddles. Solo (of course), water was cooler (thank heavens), attitude improved

    1000 warm-up (100 free, 25 back, 25 breast repeat, end on 100 free)
    9 x 100; 3 @ 1:30; 50 EZ; 3 @ 1:25; 50 EZ; 3 @ 1:20 (pulling last 3)
    100 easy
    10 x 50 kick @ 1:00 & 1:05 alt free/fly & breast - NO FINS
    100 easy
    2 x 500 pull
    500 playing around with different paddles
    2 x 150 breast/free
    200 cool down
  18. Week 107 - Wednesday

    by , October 15th, 2014 at 08:40 AM (After a long rest)
    Yesterday morning I had an early flight from Dallas to Indianapolis and as such had to miss morning practice. I have tended to arrange my flights to accommodate a practice before I leave recently, but alas east coast travel and the time difference make that a challenge. After landing late morning I had two meetings yesterday which finished about 4pm, which gave me time for a short 45 minute dryland workout before my dinner meeting. As such I did 20 mins of ab work consisting of 4 rounds with 1 min inbetween rounds. Each round I did leg lift, planks, crunches, 1 arm and 1 leg planks, leg kicks). I did each exercise as 45 seconds on and 15 rest. I then rode a stationary bike for 15 mins and finished with a 10 minute stair master(max level).

    This is morning I swam at IUPUI. I get goose bumps everytime I swim here and so many good memories from a Big 10s and NCAAs come flooding back. They have yet to do the remodel that has been rumored but I did substantiate the rumor and they are planning on modernizing this spring. I swam with about 10 other masters this morning. The workout was primarily aerobic pace work.

    Warm up
    500 free with snorkel
    4x50 kick on 1min
    300 closed fist drill
    100 easy
    4x50 build each 50 on 1min
    6x125 pull on 2mins

    Main set
    this was a go as far on a specific time where each swim dropped 5 seconds. I did
    125 on 1:30
    125 on 1:25
    125 on 1:20
    100 on 1:15
    100 on 1:10
    100 on 1:05
    100 on 1min
    75 on :55
    75 on :50
    50 on :45
    50 on :40
    50 on :35
    25 on :30
    25 on :25
    200 easy

    Warm down
    6x100 pull with 15 seconds rest

    nothing really special to write today about my times. I felt pretty stiff and sluggish but was able to go down to the 1min on the 100. Longer than we have been swimming lately and I had to miss race pace 200 day. I am heading to Cincinnati tonight and plan on swimming at the University of Cincinnati tomorrow morning. I head home tomorrow night.

    Updated October 15th, 2014 at 08:52 AM by StewartACarroll

    Swim Workouts
  19. Good Pace work

    by , October 15th, 2014 at 07:19 AM (Mixing it up this year)
    Yes my training is boring to some but I like knowing my pace and I enjoy working on 100's.

    500 free
    500 free kick w/zoomers
    10x10@1:30 free w/paddles & bouy went 1:24, 1:23, 1:23, 1:23, 1:22, 1:22, 1:22, 1:21, 1:21, 1:21
    500 free kick w/zoomers strong
    100 breast scull
    100 accordian drill
    100 breast pull w/flutter kick
    200 Free EZ

    Total 3000 yards
    Swim Workouts
  20. How to negotiate pool time for your Masters program

    by , October 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: How can I get the best deal on pool time for my Masters program?

    A: Many USMS programs lease or rent pool space for their practices or events. The lease may be for the entire pool or per lane, and the rental charge may be per hour of pool use or a flat monthly fee. Often, rental fees are the single largest expenditure of a Masters program and play a significant factor is establishing program fees for the members.

    A universal trait of a successful Masters program is that it is financially self-sustaining and proper budgeting for revenues and expenses is critical to the financial well being of the program. Negotiating the most favorable rental rate for pool space becomes paramount to keeping program fees reasonable, affordable and competitive within the surrounding market of other fitness options.

    When entering into a rental negotiation, it's important to understand the pool facility's mission. Matching your program's mission to the facility's will increase the likelihood of a favorable rental agreement. Explain what benefits you can provide the facility. Yes, you're using their pool, but you're also providing a service for the facility and for the benefit of the facility's participants. Understanding what you bring to the negotiating table is important. You can use a combination of any of these strong points at any given aquatic facility:

    • Parks and recreation: Serving the community. Identify your club as an instructor- (coach-) led group activity program that is diverse in age and gender and is inclusive of all ability levels.
    • YMCA and Jewish Community Center : Sport, health, and wellness programming. Promote your program as a group aquatic fitness activity for adults who chose to swim for a healthier lifestyle.
    • College campuses: Student sport activities. Your program offers fitness and competitive options for students, faculty, staff, and alumni. Value is placed on the networking and social opportunities for students to interact with one another as well as the professionals within and surrounding the college.
    • Private fitness and health clubs: Member benefits. Your program enhances the value of each membership by providing a professional coach who embraces all athletes, delivers expert workout and stroke technique instruction, and understands the goals and motivations of each member.
    • Public and private schools: Community education. Stress the fact that your program is designed to meet the needs of all community members who swim for exercise, want to improve their swimming technique, or want to learn to swim and become safer around the water. Your program is an educational resource for the benefit of all community members.

    In many cases, organizations give preferred status and rental rates to groups with nonprofit status issued by the Internal Revenue department of the U.S. Government. Applying for nonprofit status may be time consuming and expensive, but it might be a good option for your group. It's best to consult a tax attorney or an accountant to guide you through the process.

    If you are establishing a new program at a pool, ask the facility to lower the rental rate while you build your membership. This gives the facility an incentive to help you grow by encouraging more facility members to join your Masters program. Developing a budget of expected revenue and expenses that your program will generate should help you establish what you can afford to pay for pool rental and what increases you will able to absorb as your club membership grows.

    When possible, barter lower rental rates by having your Masters members volunteer at facility events. In many cases, aquatic facilities host events that require adult volunteers, and your program can be a great source of those volunteers, especially if they understand that participation keeps program fees lower.

    If you need more help or would like to exchange ideas, please contact Education Services.