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  1. Workout 07/23/14: morning

    by , July 23rd, 2014 at 07:56 PM (Maple Syrup with a Side of Chlorine)
    I ran 2 miles last night after work, a hot and muggy 20 minutes. A quick swim this morning at the Rec, and it was packed. I did 1200yds in about 20 min. My oldest brother and family are visiting from Washington State, so I'll be spending a good bit of time with them over the next week. Big extended family reunion this Saturday.
    Not sure how much swimming I'll be getting in.
    Swim Workouts
  2. Tues-Wed, July 22-23

    by , July 23rd, 2014 at 03:48 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC/scap ex
    wood chops, 27.5 x 1 x 15 each side (forgot to go back and do more)
    ab wheel roll outs, 3 x 15
    kneeling ab crunch, 130 x 3 x 12, 140 x 1 x 8
    face pulls, 70 x 3 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    supine bench press w/DBs, 40 x 4 x 8
    altitude drops, 10
    knee tuck jumps, 10

    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins 2 ;40
    100 EZ

    Main sets:

    12 x 25 burst + cruise @ 1:00
    200 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30-3:00
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ) @ 2:30-3:00
    odds = shooters (9 lows)
    evens = dolphin kick w/board (10 highs)
    100 EZ

    2 x (5 x 50 dolphin kick on back w/fins, hold best average) + 100 EZ
    -- couple 27s, then all 28s

    extra 100 EZ

    Total: 4100


    I did some top end platinum speed type workout today.

    Even with my long vacation this summer, I hope to be in better shape heading into the fall than last year with the move. Looking back at my flog, I see that I only swam 3 x a week last July and August and I think much of that was half *ss effort. Of course, the next few months were pretty sub par too ... Hopefully, this year in Pittsburgh will be better than the last one!

    Updated July 23rd, 2014 at 04:16 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-07/25/2013

    by , July 23rd, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be away on Friday so I am going to post the workout now.

    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    3 X 50 moderate 1:10
    1 X 100 strong--85/90% 3:00
    Four rounds, choice.

    4 X 200 3:20
    4 x 150 2:30
    Pull/Last 50 is fast on all swims

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout-07/24/2013

    by , July 23rd, 2014 at 12:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 x 50 kick 1:20

    10 x 100 2:15--choice
    #1&2: Easy
    #3-10: 50 fast and turn/50 easy

    1 X 300 IM 6:00
    1 X 300 Free 5:15
    1 X 200 IM 4:00
    1 x 200 Free 3:00
    1 X 100 IM 2:00
    1 x 100 Free --

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Week 95 - Wednesday

    by , July 23rd, 2014 at 09:05 AM (After a long rest)
    I had to travel to Montgomery Alabama with work yesterday and it was a long day. I got to the house around 9pm and after eating and cooling off I did not get to bed until 10pm which is late for me. In fact I don't recall the last time I was still awake at 10pm. It's rare. Anyhow, I had a good nights sleep and felt much better this morning than yesterday morning. Fingers crossed I will have a good week. I am heading to Austin and San Antonio for work today and tomorrow and then to cheer my daughter and her teammates at TAGS on Friday through Sunday. I plan on swimming with Mr Unruh at Nitro but I am under strict orders from my coach on total meters to swim and the amount of intensity. Mr Unruh and I tend to enjoy racing each other and if we are not careful limbs could be floating in the pool at the end of practice; I can't wait.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    8x100 on 1:40 swum as 50 back, 50 free
    3x(200 build by 50 on 3 mins, 4x50 on 1min swum as 2x(12.5 fast, 12.5 easy))

    Warm down
    400 easy

    Total 3100LCM

    nothing really to document other than the build 200s where I descended and went 2:24,2:22,2:20. I was on average 4 seconds quicker on the second 100 than the first. I felt long and strong on these.
    Swim Workouts
  6. Back to Back

    by , July 23rd, 2014 at 07:44 AM (Mixing it up this year)
    Focused on Backstroke today. My kick is still week but did fairly good in my pacing for the 200. My sprints felt good at the end.

    500 free
    500 free kick w/zoomers moderate speed

    5x100@1:45 free w/paddles & bouy held 1:32's
    5x100@2 back w/paddles went 1:48, 1:49, 1:48, 1:48, 1:45
    600 back kick w/zoomers alternate by 50 streamline/fashion model/arms perpendicular/partial recovery
    4x100 from dive 25 meter sprint/75 EZ free odd sprints free even sprints fly

    Total 3000 meters
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout-07/23/2013

    by , July 22nd, 2014 at 03:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:20
    #5-8: build to fast

    6 x 100 2:15
    odd: easy
    even: strong--85/90%

    10 X 50 1:15
    #3-6-9 @ 100%

    3 X 200 3:00
    5 X 100 1:30
    8 X 50 :50
    Pull. 50's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Week 95 - Tuesday

    by , July 22nd, 2014 at 09:34 AM (After a long rest)
    I had another good nights sleep but woke up pretty tired and achy for some reason. This feeling followed me into the pool today and I did not have my mojo today. I guess it's officially taper blues time! Fingers crossed this will all be behind me by the end of the week and I will be ready for worlds.

    Warm up
    600 free with snorkel

    Main sets
    4x(2x50 on :35, 100 kick on 2:15, 200 free on 3:15)
    8x 100 free on 1:30 swum as 25 fast, 25 easy, 25 build, 25 over kick

    Warm down
    5 x100 IM on 1:40

    Total 3500LCM

    I was holding 31-32 on the fast 50s and then going easy on the 100 kick and the 200 swim which I did with a snorkel. I just felt achy and fairly sluggish throughout today. Like I said this usually passes so fingers crossed this is the start of good things in a couple weeks. 12 days to go.
    Swim Workouts
  9. South Central Zones - meet report

    by , July 22nd, 2014 at 08:49 AM (Chowmi's Blog)
    Super long time no blogging!

    Well, here is how I did at the SC zone meet this weekend:

    50 back 33.73 (new zone record)
    100 fly 1:11.11 (34.36/36.75) (new zone record)
    50 free 28.76 (missed the record 28.60)
    200 fly 2:59.7 (37.79/45.40 (1:23.19)/48.68/47.89 (missed the record 2:55.29)
    50 fly 30.96 (new zone record)

    Very happy with times and quality of the swims, particularly the 100 fly. That is a very small spread so I think I could take it out faster. I had a lot left in the tank coming home. I haven't been swimming LCM and I don't like LCM. So I think I can scratch training it off my list permanently.

    50 Back - I think it was a lifetime best.

    50 Fly - super awesome and great split. Even in SCY, my split 3-4 seconds slower.

    50 free - solid. I am not going to focus too much on this.

    200 fly - I don't think I swam it efficiently at all. I want to do it again. I'd like to go a 2:50ish next time, somewhere closer to 37, low 40, 45, 45. Probably just go out faster than that 1:23, like around 1:20 and come back in 1:30. I'll have years to improve from there. It seems mid 40's is a very respectable range for a 200 fly, so start with 2:50 barrier and then inch my way down to the 40's. Most amazingly, yours truly incorporated butterfrog for parts of the last 100. For LCM, I think this is a great strategy. I can rest the front of my body since there is no turn in sight for 45+ seconds! Over time, I can wean myself off of it, but for now, hey, it works for me!

    50 fly - I was on fumes by this time, but I was super happy with the swim. I've been working my fly kick and that really saved me on this swim. I used a 4 breathing pattern, which is very different that SCY at 1 down/1 back. But for some reason, I just need the air in LCM and this pattern works well.

    I'm really happy I swam this meet. I will likely get 5 top ten times, which will put me at 190 and so I will really try to find SCM meets to go and swim as many events as possible to get to 200 by the end of 2014. I've been trying really hard to stay in decent condition and very solid race shape through the summer, with the goal to be in prime shape going INTO the SCM and then SCY seasons. Almost every year, I am "starting over" in the fall and I think a big improvement (which could mean the ability to swim many more events at meets) will be to enter the season with strong racing form.
  10. Change of plan

    by , July 22nd, 2014 at 07:25 AM (Mixing it up this year)
    I was going to do an IM day but my back muscles were seriously tightening up while I was swimming my warmup so I changed it to a butterfly day.

    500 free
    500 free kick w/zoomers
    5x200@5 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:55, 3:49, 3:44, 3:33, 3:28
    500 free kick w/zoomers FAST
    500 free w/snorkle concentrate on pull while maintaining 6 beat kick

    Total 3000 meters
    Swim Workouts
  11. Tuesday 7/22/14

    Just a quick solo swim before work. I needed a little stretch out swim after last nights beat down.

    400 swim
    100 kick
    400 w/buoy and snorkel
    100 kick

    800 free descend by 200

    4 x 50 @ 60
    -25 back, 25 breast

    2000 and off to work
  12. Monday 7/21/14

    Five lines that kicked my butt. This is probably the most yards I have ever put in as a masters swimmer. Fast swims with some recovery swims to concentrate on good form while tired. We had a couple minutes rest between each line to regroup.

    500 mix up

    6 x 200 @ 4:00 done as
    -50 fly, 50 back all sprint + 100 BR easy

    6 x 250 @ 4:20 done as
    -100 bk, 50 BR all sprint + 100 free easy

    6 x 300 @ 5:00 done as
    -100 BR, 100 free all sprint + 100 kick w/fins sprint)
    ---stop long enough to throw on the fins

    100 w/d is all I had time for


    Loved this one even though I found it hard to keep perfect form on the easy swims. I'll sleep well tonight
  13. Monday, July 21

    by , July 21st, 2014 at 03:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drill
    4 x 25 breast kick
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    4 rounds w/fins of:
    1 x 50 back @ 200 pace, UW 15 m each length @ 1:00
    1 x 50 back @ 100 pace, UW 15 m each length @ 1:00
    1 x 25 AFAP dolphin kick w/board (11s) @ :30
    1 x 50 EZ @ 1:00
    4 x 25 shooters @ :45
    1 x 25 EZ @ :30
    1 x 100 free w/paddles @ 2:30

    I started off too fast in round one with a 26/24 on the backstrokes and then suffered through the shooters. The next round I went up to 28/26 and the last two were 27/25.

    300 EZ

    12 x 50 @ 1:00
    odds = dolphin kick on back @ 100 pace
    evens = EZ

    150 EZ

    Total: 4100


    I feel like I've bounced back more quickly than I thought from the long break. I'm almost wishing I had entered a couple of events the first two days of nationals before we head to the beach (though I still have a healthy respect for long course!) Oh well, live and learn. I'll be down there anyway to see friends and hopefully watch Teen Fort. Her shoulder is still really bothering her, but the MRI showed no tear.
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout-07/22/2013

    by , July 21st, 2014 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    6 X 150 2:45
    Build third 50

    1 X 400 kick

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds

    4 X 50 build 1:00
    1 X 100 @ 85/90%
    Three rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Week 95 - Monday

    by , July 21st, 2014 at 10:28 AM (After a long rest)
    I had an awesome weekend. I spent time with both my kids, my wife and my parents. Saturday the weather was overcast but since we were watching my daughter at her meet it did not matter. Yesterday the weather was awesome; sunny and blue sky. We ended up grilling out last night and it was great fun. I ended up having a nap both days and stilld to get a full night of sleep both Saturday and Sunday night. I woke up just before my alarm went off and felt pretty good.
    Todays workout was fairly easy with mostly low to moderate intensity and medium yardage. We will be dropping yardage from here out; yeah!!!!

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    10x100 free with snorkel perfect stroke on 1:30
    12x50 finger tip drill on 1 min
    8x25 Open, Close, Easy, Fast on :40
    3x300 pull on 4mins descend 1-4
    8x50 kick on 1min

    Warm down
    100 easy

    Total 4000LCM

    I was feeling good on the 100s and was holding 1:15s throughout
    On the Open, Close, Easy, Fast we do 12.5 fast 12.5 easy on the open 25s, 12.5 easy and 12.5 fast on the close. These are fun and I felt good.The 300s pull I went 3:30, 3:28, 3:25. I felt a little stiff on these. The kick I was holding 45-48s.
    13 days to go.
    Swim Workouts
  16. Back to normal.

    by , July 21st, 2014 at 08:01 AM (Mixing it up this year)
    States are over and I am back to the pool. A great hard workout this morning.

    500 free
    500 free kick w/zoomers

    3x300@5 free w/paddles & bouy went 4:37, 4:34, 4:30
    1 minute rest
    600 free w/paddles & bouy went 9:37
    1 minute rest
    2x3@5 free w/paddles & bouy went 4:37, 4:39

    200 free kick w/zoomers
    200 free EZ

    Total 3500 meters
    Swim Workouts
  17. 7|20|14 SCM

    20 minutes, then lightning

    12 x 50 on 1:30 as:
    25 easy free / 25 fast free (38's to 42's)
    25 easy br / 25 fast free (42's to 47's)
    25 easy bk / 25 fast free (45's to 46's)

    out for weather

    First time in a pool for about 10 days, enjoyed the brief time I had in there. Lifted weights this morning. Repacking bags for vaction on the 22nd.
  18. Workout 07/20/14: OW

    by , July 20th, 2014 at 09:30 AM (Maple Syrup with a Side of Chlorine)
    It was overcast this morning for our planned swim at Lake Paran, so my only companions in the water was this gaggle of ducks. I swam for about 20 minutes, enjoying the cloud cover blanketing the surrounding hills and the fun sparrows flying overhead. An rather large trout (which are stocked in this lake) darted right underneath me. A fun 0.45 mile stretch-out swim after yesterdays meet.

    Swim Workouts , Open Water
  19. 07/19/14: Baystate Games Day 1

    by , July 19th, 2014 at 11:13 PM (Maple Syrup with a Side of Chlorine)
    Just back from Springfield College in Massachusetts for the first day of the 2014 Baystate Games , my first LCM meet! I swam lcm once or twice last year with Brent and then the year before that with Tom in the Philly area; otherwise, I have never been in lcm. The meet is set up with the kids swimming the in the morning to make finals, but the masters (19-34, 35-49, 50+) swam timed finals of mixed events after the kids heats. 6 lanes with no separate warmup lanes. GregJS decided (after some arm turning by his coach) to give the meet a try, so I met up at his place and we carpooled down.

    Noon warmups and a 12:30 start for the 400 Free; I got in 1000m. Greg did not want to do this, but since there was a flat registration fee entitling one to swim up to 4 events on the weekend, he did it and held a comfortable pace throughout. I was in the final heat and missed the opportunity to warmup, feeling stiff through the first 200. I was pleased with a 5:15 final time.

    Then there was a brake in the action and we wandered around to the basketball area and concession stand before relaxing on a bench outside the pool. We headed in to evening warmups about 20 minutes after the 3:30 opening before the 4:30 start (did 700m). 400 IM for masters was first, and I finished at 5:57. With no easy swimming, I took Greg's advice of some easy stretching under a hot shower.

    I watched Greg swim an inspiring 100 breast, which I will let him describe. I then splashed in for the 100 back and cranked out a 1:09.42 I felt like I had a great start and 10 sdk's before settling into a strong first half; then 10 skd's before motoring back.

    The last event of the night was the 50 free, and I watched Greg sneak under :30 in a beautiful swim. I was in the last heat and flubbed the start a bit but ended up with a 28.31, a great swim for me. I wanted to take just one breath, but after all of that swimming on the day I ended up taking three. I then did an easy 150 warmdown, totaling 2800 meters on the day.

    Here is a shot of the pool (Art Linkletter Natatorium):

    Great swag for swimmers: tee-shirt and latex cap for all, and medals for placing 1-3 as well as a windbreaker (per person) if you finish 1-4. I ended the day with two golds and two silvers, and Greg brought home two three bronzes! We decided to just swim the one day, so tomorrow the competetion continues without us. It was a neat format with the kids and masters swimming together, and as always it was fun to connect with my swim buddies in the area as well as make some new connections.
  20. Week 94 - Saturday

    by , July 19th, 2014 at 11:58 AM (After a long rest)
    I had yet another great nights sleep. 3 in a row is rare for me! Today's workout was race based and was a lot of fast fun. When Tom told me meet warmup I did not know what to expect. My brain went through a list of really painful things we could be doing and when I heard the main set my heart initially sunk. It was very hard don't get me wrong but as usual not nearly as hard as my brain was telling me it would be; isn't that usually the way.

    Warm up
    800 free with snorkel
    8x50 build on 1min
    8x25 open, close, easy, fast by 25 on :40

    Main set
    5x100 with fins from the blocks on 5mins AFAP
    with a 100 easy after the 100.

    Warm down
    300 easy

    total 2900LCM

    i felt good on the build 50s going 33-35. In particular my stroke felt long today. I seemed to be able to catch and feel the water much more than usual. On the 100s I did not know what to expect and to my surprise I went 51,51 on the first two 100s. On number 3 I was flying and had a great 50, only for my right fin to come off on the turn. On the last two I went 51, 50. My legs were hurting and obviously my lungs too but I really felt good and on top of the water and did not feel like I died at all. I was really pleased with this set.

    After swim workout we did we did our last dryland abs workout before worlds, consisting of 10minutes split into two rounds of crunches, leg lift, planks, v sits and one arm one leg planks. We did 45 seconds on and 15 seconds off. These burned pretty good today. We are now officially in full taper. This was the first workout under 3k and we are done with weights(2 weeks ago) and abs and drylands. 15 days til the 800m free.

    Now I am off to watch my daughter try to get her last BB or faster time in the 10and under age group with the 100 fly. This was one of her goals for the year and she has everything else so fingers crossed she will get her fly time.


    I just got got back from my daughters meet and she dropped 20 seconds on her 100yd fly. She went from having a B time in the 10 and unders to just missing her AA time. She is very happy.

    Updated July 19th, 2014 at 01:57 PM by StewartACarroll

    Swim Workouts