Tuesday: Swim/SCY/Solo @ Pitt
100 caterpillar fly drill
2 x (4 x 25 shooters w/fins @ :40 + 50 EZ)
4 x 25 burst + cruise @ 1:00
4 x 30 burst SDK + cruise back from the blocks
5 x (25 AFAP + 75 EZ), a few from the blocks
1 x 50 fly w/fins, broken for :10 (20)
Started my taper. No easy speed yet. My times were fast, but my 50 fly felt kinda labored. I've decided what I'm going to swim at NE Champs. Sat will be 50 fly, 50 breast (instead of 100 back) and 50 free as a split request in the 100. I'm probably giving up an AA in the 100 back, but I don't want to swim that event close to 50 free. And I think I should bust out a 50 free on day 1 rather than waiting until after the 100 IM on day 2. Sunday I'll do 100 IM, 50 free (if I need to) and 100 fly. If I don't swim 50 free, I can swim 50 back at the end for fun.
Now that I have taper meets on the brain, I was looking ahead to SCY. I will definitely go to Colonies Zones, but it's a poor order of events for me for a taper meet. 4 of my best events are on Sunday with 100 IM and 50 back back to back. And 100 back and 50 fly are very close with the 50 fly after the 100 back on Saturday. I have to find another meet to rest for and get some times. Any ideas folks? I might consider heading to Auburn in February.
Updated December 3rd, 2013 at 04:28 PM by The Fortress
As I blogged after the swim this morning I felt pretty rough in the water and my left shoulder in particular had some stiffness. By the time I got to the pool for the lunch time session I felt much better, not brilliant but better and looser than earlier. The weights seemed to help so and despite doing a lot in the weight room I felt pretty decent in the pool.
We we did our typical weights routine with 3 circuits but did 10,6,4 reps instead of the normal 10,8,6 reps. We threw in a few additional exercises though.
3x(leg press, bench press, tricep curls, lat pull downs hands inside, lat pull downs hands outside, seated row hands inside, seated row hands outside, pull ups, free weight bicep curls)
i then did 15 minutes straight on the Vasa trainer followed by 12 minutes of various sit-up related exercises.
16x100 free with snorkel on 1.20
5x100 kick descend 1-5 on 2min
10x50 drill swim by 25 on 50
10x50 with bungee cord on 1min
400 swim with parachute, swum 10 strokes easy, 10 strokes fast
I swam the 16x100s as a nice long warmup and after about 5 held 1.07s. I felt good. The kick I went 1.30,1.27,1.25,1.23,1.21. The bungee cord work was hard and the parachute was even harder. I had the really short chute hich made kicking very hard. Home for some more food and then I am back in the pool from 4.30-7pm. This will be a long one!
Updated December 3rd, 2013 at 03:38 PM by StewartACarroll
4 X 100 1:45
1 X 200 3:30
4 X 100 1:40
1 X 300 negative split
1 X 200 kick 5:00
4 X 75 kick 1:45
4 X 50 kick 1:15
1 X 100 swim
1 X 200 IM 4:00
1 X 200 free 3:30
Three rounds. Descend both 1-3
1 X 25 :45 :30
1 X 50 1:15 1:00
1 X 75 1:45 1:30
1 X 100 2:15 2:00
Four rounds. Rounds 1&2/stroke intervals left
Rounds 3&4/free intervals right.
Round 1: 100 is fast
Round 2: 75 is fast
Round 3: 50 is fast
Round 4: 25 is fast
WARM DOWN: 4 X 50 easy
I woke up achy this morning and had to use all my will power to make it through practice. No searing pains or anything like that just flat out tiredness this morning. Luckily it was a straight forward workout consisting of mainly aerobic sets.
4x(2x100 with snorkel on 1.15, 4x50 back on 45)
8x200 swim on 2.30
3x(4x25 fly on 30, 2x50 free on 35, 100 kick on 1.45)
200 double arm back easy
I held 2.10s on the 200s and focused on DPS. The fly,free,kick set I tried picking up my tempo and held 28-29s on the fast 50s free. I am icing my shoulders as a precaution today but won't take any ibuprofen since I don't feel like I really need it. Back to the pool at 11.30 for round two. Coach said he was going to work abs today; fun fun fun.
I got in 10 minutes late so I only had 65 minutes to swim.
The rest of this week will be easy with Friday having to float in the HOT pool because of a SCAD meet. Atleast it was a planned easy day since I will swim Saturday in SC. Events are 200 Fly, 100 Back, 50 Fly and 400 IM. I feel good about everything except the 50 Fly, not sure I have the speed for that one.
Oh well this is how I modified for another sprint workout. I find on these afap+ez combos I finish the afap and almost feel like I need to recover on the wall not swimming. I know I just need to work on it more and I will be able to recover better.
8x50@:15RI as 25 drill + 25 kick w/snorkle
8x25@:45 shooters w/zoomers
4x75@:30RI kick w/zoomers as 25 shooter/25 EZ/25 burst & cruise
200 kick w/zoomers
4x100@2:00 as 25 AFAP +75 EZ odd 25's free holding 17 even 25's fly holding 19 not particularly fast but as fast as I could go today
2x200@5:00 free as 50 AFAP held 35's + 150 EZ
200 EZ w/snorkle
Total 2700 yards
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
4x50 @ :50 N.S.
Pushed back the girls' practice to 6:30 this morning so I had enough time to hop in with the club team for the first part of warm-up. It really felt like more recovery from Saturday still!
300 swim every 3rd 25 scull w/ snorkel
12x25 @ :40 odd: under H2O kick, even: drill
6x50 @ :50 N.S.
2x (RD1: FL, RD2: BK)
4x12.5 @ 1:30 FAST w/ power tower
100 @ 2:00 FAST w/ fins (49.7, 53.0)
50 @ 2:00 FAST w/ fins (23.2, 24.4)
4x100 @ 1:10 lactic hold
4x12.5 @ 2:00 FR FAST w/ power tower
Practice got started late this evening so I did not get anywhere close to finishing the normal 4 rounds of our lactic hold set. I was happy with the sub 50 100 FL, and would have been under 23 on the 50 but I slipped on my turn. Surprised at how much speed I was able to generate given how sluggish I have felt since Saturday.
Busy weekend at work catching up after the holiday. Yesterday I went to the nursing home for service, then my sister-in-law's baby shower, then church. I guess the two cups of coffee at the shower were full caff, as I couldn't get to sleep until after 2:30 overnight. Skipped a swim before work.
Time crunched afternoon and evening today after work, and I was able to sneak in a quick swim before men's group:
300 fr with snorkel/200 bk/200 im drill
4 x 50 Quarters Strong on :50
50 kick/100 ap/200 pull with buou
(Solo/Rec/1600 yds/25 min)
Will try to double tomorrow but will have to miss masters as I head to Latham for the kids basketball games. Maybe Red Robins on the way home?
All I seemed to do today was eat, rest and swim. A perfect day really! In all seriousness I had a lot of fun. Swimming with the kids in particular is awesome. They have so much energy and are always joking and laughing, oh and swimming pretty darn quick too.
3x100 free on 1.25 descend 1-3
4x50 kick on 50
3x100 free on 1.20 descend 1-3
4x50 kick on 45
3x(3x50 free on 45 descend 1-3, 4x25 kick on 25)
4x( all pull
4x75 on 1min,#1 breath every 3, #2 12 breaths, #3 9 breaths, #4 6 breaths
5x50 back on 45 no slower than 35
6x25 on 30, #1&4 fly, #2&5 breast, #3&6 half fly, half breast
1000 kick for time
The seniors did dry land for an hour before the swim and I joined them for the swim only. The warmup was easy and I felt pretty good considering. The first main set I led my lane and kept up with the fastest kid a couple lanes over. The 1000 kick for time is something they do as a test set and it was really tough, but I ended up going 15.04 which is 1.30.x average which I was really pleased with. The quickest kid in our group went 13mins and most of the fast kids went 14.30s so all things considered my kick after a long day was pretty good. This gets me to about 13k plus weights for the day. I suspect this is going to to be about the average each day. I like the lower yardage per workout spread out over the three sessions.
This morning I had a good workout at Riverbank. I started out very tight and tired (my age group swim coach claims that when he first met me my southern accent was such that he couldnít distinguish between my pronunciation of those two words). It took about 2000 to start to feel loose and good, but eventually I did, and by the end I was enjoying swimming enough I would have stayed longer if they didnít throw us out at 8:30. I shared a lane with Rondi and John but did my own thing as they did a long freestyle set that was (1) too fast (2) too long and (3) too freestyle for me today. Hereís how my workout went:
1000 lcm warmup (400s, 200k, 200p, 200 IM d/s by 25)
12 x 150:
First four = FR/ST/FR, IM order @ 2:45
Middles four = ST/FR/ST, IM order @ 3:00
Last four = all stroke IM order @ 3:00
(rest/stretching as desired between each set of four)
200 IM for time [3:23]
4 x 200: odds = FR pull w/paddles, 2 = swim FR/BK by 50, 4 = IM kick
6 x 100 FR/BK halfsies @ 2:00, desc 1-3 and 4-6 [1:48, 1:43, 1:35, 1:55, 1:45, 1:31]
200 warmdown + play
That was it! I left feeling much better than when I started.
I didnít blog much Thanksgiving week, but I did swim. Here are the highlights:
Thursday: easy swim at the Y; could hear the Thanksgiving parade going down Central Park West from the locker room
Friday: blissy rest day
Saturday: attempted a lcm set of 10 x (200 @ 3:05, 150 @ 3:05) but gave up after just 6 rounds when the crowded lane plus the fatigue made going on tight intervals too frustrating. This was more tiring than it seems like it should be--I might revisit it when I'm in Florida.
Sunday: swam a mile at Brighton Beach (water and air temp both 45). Swimming hard in the cold plus shivering afterwards maybe accounts for the sore muscles this morning.
I headed back to the pool just before lunch for weights and swim #2 for the day. The weights were tough and I felt very stiff during the swim. Luckily the swim was mainly a loose warmup and a bunch of rounds on the power lift machine which was fun. Despite going hard it's not as tough as a set of 200s and I recover very quickly which means I can go pretty hard for quite a while.
Weights I did my usual 3 rounds of 10,8,6 reps and did the following exercises
3x(bench press, leg press, lat pull down, seated row, free weight arm extensions, pull ups)
i then did 20 mins straight on the vasa trainer and then did 12 minutes of medicine ball work; 3x(both arms above head, chest, throw down, one arm) I used 12lb medicine balls on all except the one arm where I used an 8lb on each arm. These were 1 minute per exercise.
The swim was:
6x(200 free with snorkel on 2.30, 100 kick on 1.45)
8x100 drill swim by 25 on 1.20
10x50s with 50lbs in power lift with 30 seconds rest
6x50s with 75lbs in power lift with 30 seconds rest
Updated December 2nd, 2013 at 04:16 PM by StewartACarroll
1 X 250 4:15 4:00
4 X 100 1:45 1:40
1 X 200 kick 5:00 -
Two rounds. Round 1 intervals left, 2 right.
1 X 100 2:15
2 X 50 1:15
4 X 25 fast :45 #4 on 1:30
Three rounds. Round 1:fly 2:back 3:breast
1 X 400 6:00
4 X 100 1:40
1 X 300 4:30
4 X 100 1:40
1 X 200 3:00
4 X 100 1:40
Pull. Descend 100's 1-4.
WARM DOWN: 4 X 50 easy
I had a very easy day yesterday. Initially i hung out in the garden raking leaves with my daughter, she is at a great age and still wants to hang out with Dad. Later in the day I helped my son with his homework. It still amazes me how he leaves everything to the last minute; a week off from school and we are starting homework at 5pm the night before he goes back to school. His homework was to apply for a scholarship; he is in middle school so it's definately starting early, but I think a great idea. My kids are both like me, my daughter is the swimmer and my son is the nerd. My son loves math and science and ended up finding a competition sponsored by Raytheon and had a few ideas for how math affects his life:
He initially wanted to show how math is used in being a couch potato, he even drew pictures and formulas, but ended up outlining how math is used in video games.
I had a good nights sleep but woke with a stiff neck again. Going back to my FLOG in April when I did my pre Nationals training camp I had the same problem and suspect its from Fridays kicking with the kick board. I have the heating pad on it as I write and will heat and ice until it feels better. We did more kick today but I tried focusing on not lifting my head too high. I tried using my snorkel but my feet and butt are too high and I don't get any power in my kick.
400 free with snorkel
6x50 catchup on 45
4x500 pull with paddles descend on 6.30
10x100 kick swum on 2mins, swum 4 holding 1.30, 3 holding 1.25,2 holding 1.20,1 AFAP.
10x50 free on 1 min, swum 4 holding 40, 3 holding 35, 2 holding 30, 1 holding 25
200 easy breathing every 5
We don't normally swim the 500s with much rest so the descend is usually pretty minimal. My coach wanted a big descend and I went 5.30,5.20,5.10,5.00. I did not feel great at the beginning but got into a nice rhythm and by the end was feeling pretty strong. My pull continues to improve which is great sign. The kick was tough getting going and on the 1.30s I felt quite tired. I held 1.28s on these, then as I dropped I felt better, going 1.22s on the 1.25, 1.19s on the 1.20 and 1.20 on the last one. I was beat after #9 and the last 50 i felt like i was swimming in molasses. My kick has improved but it still sucks and if I can improve this one area I think I will have a great year in 2014. The 50s I comfortably held 30s and on the last three went 28,27,24.
I am heading back to the pool for a second workout at 11.30 and will do weights and the vasa bench for an hour then do a meet warmup followed by a quality set and a warm down. I will then be back at the pool for my third workout at 4.30pm to train with the senior racer group for a two hour workout. I like the idea of the lower yardage morning workout and a quality set workout at lunch time. The curve ball will be the evening workout, because the kids do some hellacious workouts. I am always up for a challenge but need to listen to my body throughout the week so I don't overdo it and get an injury. I am excited about the week ahead!
Updated December 2nd, 2013 at 09:26 AM by StewartACarroll
This is another one from Leslie with a little modification at the end because I need a better warm down. I have to admit that the 100's kicked my butt and I had a hard time recovering during the 200 EZ's.
500 free kick w/zoomers
8x25@:45 burst & cruise
50 AFAP went 34
next set with zoomers
100@2:00 as 25 AFAP + 75 EZwas at 15
100@2:00 as 35 AFAP + 65 EZ
100@3:00 as 50 AFAP + 50 EZ was at 32
300@6:00 as 100 at 90% + 200 EZ was at 1:10
300@6:00 as 100 AFAP + 200 EZ was at 1:06
100@2:00 as 25 AFAP + 75 EZ was at 15
100@2:00 as 35 AFAP + 65 EZ
100@3:00 as 50 AFAP + 50 EZ was at 32
300 free EZ w/snorkle
200 free kick w/zoomers
Total 3000 yards
My second Y meet is in the books. I made it out to Sewickley even though I wasn't super excited to race; I would have preferred a workout. Perhaps not the best idea to have done a sprint workout yesterday, but I was viewing this meet as a speed workout. I did a longer warm up than usual.
50 fly, 26.7
Ew, badly executed race. Breakouts were bad again, I scraped the bottom coming off the turn on the 3 feet deep end and then banged my hand on the lane line after correcting for that. Felt kinda awful too. I didn't even expect to break 27, so I guess the time isn't too bad considering. I swam in Water Rat's lane since he decided to skip the meet. I wish there was someway to correct my breakout issues. I just can't sense the water on my back/arms and have to lift my head slightly to see, which causes serious drag. My fly has felt great in practice, so I need to put this race in the rear view mirror.
25 free, 11.6
Technically, this is a PR. But there was manual timing for the 25s, so that could have factored in. Legs felt tired.
50 back, NS
Skipped 50 back bc I had no interest in hitting the bottom off the turn.
25 breast, 14.6
This is likewise a PR and faster than my 15.0 from the Sprint Classic. But again, I may have benefitted from manual timing.
This may be my last Y meet this season. I just can't stand the shallow water. Today, I flinched slightly during every start where the pool goes from 12 to 4-5 feet deep abruptly about 10 yards from the start. Maybe I should stick with free or breast at these meets.
Jim and I did 10 x 50 EZ @ 1:00 as a warm down when the meet was over.
I'm glad it's now taper time! 12 days to NE Champs. I'm going to rest hard. My body needs it as I haven't really had any quality rest since I started training more seriously in early September. I'm going to NYC next weekend with friends to goof around and see some shows. Not the best timing with a taper meet the next weekend, but life is important too. So far, there are only 313 swimmers signed up for NE Champs, which about 200 less than last year. I hope more people sign up. I like this meet because there is so much rest.
I'm more tired than I should be right now ...
Updated December 1st, 2013 at 04:57 PM by The Fortress
Kick Set: All Flutter Kick w/ board
8 x 50 @ 1:00
6 x 50 @ :55
4 x 50 @ :50
2 x 50 @ :45
I was able to make all of them this time. Came in at :44 on #19, and made the turn and kept going. Managed to make it in back at :45 on #20, so that was good.
4 x 100 Free Pull @ 1:30 (1:08s)
3 x 100 Free Pull @ 1:25 (1:08s)
2 x 100 Free Pull @ 1:20 (1:09s)
1 x 100 Free Pull @ 1:15 (1:10)
1 x 100 Free Pull @ 1:10 (1:08)
1 x 100 Free Pull @ 1:05 (1:06)
That was rough at the end. Added those last two 100s just to see what I could do, and they were a bit on the tough side.
12 x 25 Odds EZ Free @ :30, Evens Fast Fly @ :40
11.98 miles (= 21,083 yards, = 19,278 meters) to next milestone (500 miles milestone).
Looks like I may still get that suit after all. Not that we swim for prizes, but I'll take what I can get.
Had a rotten day yesterday. I went to coach a masters practice Friday am between 9:30-11:00. When I came back out, my car had been vandalized, brick thrown through window, other damage and my backpack stolen. Neither my purse or wallet was in the car; no idea why someone would vandalize a car in broad daylight for just a backpack. And I was parked right behind the pool, not in one of the really creepy city neighborhoods. Unfortunately, I'm out over $1000. In my backpack was: a spare Speedo LZR Elite tech suit (from my last meet), Tom Ford sunglasses, a new pair of Speedo LZR Elite goggles worth $75 that USMS had given me to product test, new arena cobra racing goggles, 3-4 pairs of speedo speed sockets, caps including my Aqua V racing cap, nose clips, my new fins and $100+ of toiletries. Probably several thousand dollars of damage to the car. Really really sucky. At least my training suit and shammy towel were on the drying rack at home. I guess I'm going to have to pay for parking from here on out, which will really add up on a daily basis ... Jerks!!!
As a result of that fiasco, I didn't get to swim yesterday and had taken Thanksgiving off. I made it to Sewickley today. I had a single pair of goggles at home. Kind of a desultory swim. I was still grumpy and there was a huge kids party taking up most of the pool.
4 x 50 scull
4 x 50 caterpillar fly drill
4 x 25 shooter + 25 EZ
8 x 25 burst + cruise
3 x (50 @ 100 pace + 100 EZ)
3 x (25 AFAP + 75 EZ)
4 x 50 DPS free
I'm signed up for the Sewickley Y meet tomorrow. I'm not really in the mood for racing. But I'll go to the meet just to get in the water since Pitt is still closed. I will probably scratch the 50 fly unless I can get into an earlier heat. I'm in lane 1 with three ladders sticking out in an all male final heat.
Updated November 30th, 2013 at 05:10 PM by The Fortress
AM only SCY
800 (300 swim/100 kick w/ board)
600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
400 (100 swim/100 kick w/ board)
200 I.M. drill
8x25 @ :30 V.S.
12x25 @ 1:00 FAST no breath (dive both ends)
3x100 @ 1:00 lactic hold
6x50 @ 2:00 FAST 4 breaths max (dive all 6)
6x100 @ 1:05 lactic hold
4x75 @ 3:00 FAST I.M.O. (dive # 1 only)
9x100 @ 1:10 lactic hold
3x100 @ 4:00 FAST (dive all)
300 kick w/ board + fins
200 pull w/ buoy + snorkel
3000 yards of fast swimming with no warm down/recovery in between. This practice was really rough. on the 75s I was 42.6, 52.1, 47.9, 40.8 and on the 100s I was 54.4, 55.1, 1:06.1 (BR). The lactic hold was more like lactic hell. That set may have been one of the roughest I have done so far this season!
got a good workout in today then proceeded to teach fly to a few of the lifeguards who will be taking WSI in a month or two.
500 free kick w/zoomers
5x200@4:00 Fly descend as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:24, 3:17, 3:09, 3:01, 2:54
200 back EZ
200 breast kick EZ
4x25@1:00 torque drill w/paddles & snorkel
10x50@:55 free hold :40's
500 free kick w/zoomers alternate by 50 slow/moderate/fast
300 free w/snorkel EZ
Total 4000 yards
I woke feeling pretty good this morning. The only apparent after affect from yesterday was a stiff neck, which I hoped would loosen after I swam. When I got in the pool I felt VERY tired from the warm up on despite not feeling bad before hand. I pushed as much as I could today but it was not a very good pool day. I lifted after practice and it was a weary session also. I spoke with my coach after practice and worked out the schedule for the week. We are going to do something different from my previous training camp week and we will do the normal 70-75 minute masters swim early in the morning and then comeback at lunch for a weights/dry land workout followed by a meet warmup and a 600-1000 quality based set, and then I will do a long swim with the senior racer group later in the day. It's going to be a lot of swimming and the meet next weekend will be very interesting.
6x200 on 2.50 alternating free with snorkel, and IM
3x(200 on 2.30 with snorkel, 6x25 on 25 with turn, holding 12s)
10x100 swim with fins on 1min
6x50 free on 32(we were told to swim until we failed
I held 13s to my feet on all the fast 25s, and just did not have enough juice to get to 12s. The 10x100s was rough and I am disappointed with myself that at 6 I just stopped even though I was under the send off. It was not intentional I just stopped and then I realized what I had done and felt awful. I took 30 seconds rest and finished out the set by which time I could hardly move my arms, they felt like lead. The 50s at the end would normally be a challenge but I just had no juice and struggled from #1 on. The 50s I made were touch and turn.
Today's weights was my normal 3 rounds doing 10,8,6 reps at 80%, max, fail
3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extensions, lat pull down hands inside, lat pull down hands outside).
Updated November 30th, 2013 at 11:52 AM by StewartACarroll
Happy post thanksgiving! Chowsh is here visiting and getting bossed around by yours truly! Swimming-wise, just maintaining this week and trying to stay in good to top condition through the New Years.
My times from our SCM meet were relatively strong - I now have 2 x #2 times, and 2 x #3 times, so what a bonus for 4 more TTs on my way to 200 lifetime TTs! I suspect they will hold in the top ten, but maybe move down a few places by the close of the season.
I will not be able to swim my big swim meet in December. I will be going to Pittsburgh, PA and Washington, DC for a memorial service 12/05 to 12/10.
Instead, I will use the DAMM relay meet as a tune-up to bridge the gap from Nov to my next swim meet, which who knows when that will be. I requested the 200 free, fly, back, and breast relays, and to put my in anything else. I won't wear my fast suit, but i'll take racing seriously and do my best effort. They have almost always used the electronic timing system, in the event another team wants to get times to count for USMS. I hope they do this year, so I can get my lead off or split time as a gauge.
I tried a quasi-race pace set, but in retrospect, the morning after Thanksgiving wasn't the best time to start! Yours truly felt like a beached whale whilst in the water, with peanut sized lungs due to overcapacity Thanksgiving food still making its way through my system!
The set I tried was
4 times through, 1 set each stroke:
100 straight swim, working on the turns;
4 x 25's race pace on :30
easy 50 in between; total time 3 minutes
The free wasn't too bad - 14 15 15 16
The fly was a complete fail 16 18 18 20
The back was off before the 1st 25 18 20 20 20
The breast was who knows 21 23 23 23
While we have done fast 25's on :30 for years, it's completely different when you go that elusive extra to go true race pace. Obviously I have a long way to go! And that's just 4 measly 25's!!!
Then I did "Rich Abrahams" starts - start with 4 strokes, 6, strokes, 8 strokes.
Then I did a 50 free fast
Well, i'd like to say it was Thanksgiving eating and playing host, but then again, there is always some handicap, and I haven't gotten any faster. How many times have I posted I did a :30? Ugh. Well, at least i'm not getting slower.