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  1. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2015

    by , November 16th, 2015 at 01:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    4 X (8 X 50)
    Round 1: kick on 1:10
    Round 2: free :45
    Round 3: stroke 1:05
    Round 4: 25 sprint/25 easy(choice) 1:05

    6 X 250 3:45
    1-4: last 50 fast
    5-8: last 100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Week 164 - Monday

    by , November 16th, 2015 at 11:53 AM (After a long rest)
    We had storms last night and my poor wife was kept awake by one of our dogs and an amber alert that went off around 1am. I slept through the whole thing. On one hand I feel very guilty but on the other I love being a heavy sleeper. I honestly think the swimming makes me an even deeper sleeper since I am tired from the physical exertion.

    I woke feeling good this morning. I felt a little short of breath in the pool on the warmup and pull set but did just fine. The kids meet at our pool this weekend always leads to poor air quality; if only they would stop peeing in the pool

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    8x200 pull on 2:30 done as odds breathing every 5, evens descend
    100 easy
    8x125 kick on 2mins
    100 easy
    10x50 free with snorkel on :35

    Warm down
    200 easy

    I was holding 2:02/2:03 on the breathing every 5 200s, and went 2:02,2:00,1:59,1:55 on the descending 200s. The kick set was rough with my quads burning from the end of #1 to the end. Luckily one of my training partners is an awesome kicker and he kept me honest. We were coming in on 1:40-1:43. This was very fast for me and my legs were screaming at the end. I am likely going to feel this one for a few days. I was not anticipating an aerobic set of 50s but did fine on these. I held :30s throughout and even backed off my kick a little because my legs hurt so bad. Probably not what Tom wanted but I made the send off times. After he said I should have gone on :32.5s which would have been hideous today. By the end of the workout today I felt like mush but was happy with my feel for the water. I feel like the drop taper kicked me up another gear which is awesome. Another week or so of hard pushing and then a full taper for Boston.

    We are going to do a sanctioned inter-squad relay meet before Christmas followed by a team Christmas party at my house. Should be fun!
    Swim Workouts
  3. Botch/Tear/PR, Miami Redfin Meet, Nov 14

    by , November 15th, 2015 at 10:58 AM (The FAF AFAP Digest)
    I travelled to Miami University of Ohio (nice pool, see pic below) for the Miami Redfin Meet. Kind of a mixed day, but never a waste for me to get racing experience in my "comeback."

    50 free, 28.7

    Not a great time. I decided to experiment more with my Lochte turn. I thought that I would do 13-14 kicks on my back and try to spin more quickly to my belly. This idea was intellectually appealing, but impossible to execute. I couldn't spin quickly enough and I was too deep before starting to spin. So I literally had to yank myself out of the water breaking out on my side to avoid a 15m violation. Really a horrible breakout, took forever, and must have cost me .5-.7. In retrospect, I should just have done a graceful breakout, taken 17-18 kicks and blasted by the 15m mark. In any event, this is good feedback for me. I need to allow 3 kicks when moving from back to belly and can't be too deep when I start the process. I did it exactly right at the Sprint Classic and botched it here trying to push the envelope.

    100 free, N/S

    I signed up for the 100 free on a whim, hoping perhaps to just get a TT time. I had planned to do all Lochte style turns @ 100 pace to amuse myself. Unfortunately, the strap of my Speedo suit exploded when I was pulling it up over my shoulder right before my heat. I had no time to change, so missed the event. I've never had a suit malfunction like that before ... And I think that was only my 4th meet or so with the suit. Oh well, I had a spare -- very ancient -- tech suit with me and put that on. As is often the case after a bad swim, I went on to have a really good one.

    100 breast, 1:22.0

    This was a huge PR for me, besting my previous (and only) time by 2.6 seconds. I haven't competed in a 100 in any stroke since March 2014, so was a bit apprehensive. I tried to swim it like the USRPT type sets I've done in practice. Seemed to work well, though I think that I could have wrung a few more tenths out of the race. And I had some fairly glidey turns. This time would have been #2 last year and, looking ahead, is more than a second under the 55-59 NR. I made a couple changes in my stroke starting this summer, and it seems to have paid off. I think it's time to stop thinking of breaststroke as "evil." It's a strong stroke for me.


    After the 100 breast, I had thought about asking to jump into another event unofficially just for practice. But I decided I'd rather get home at a decent hour than wait around any further. Having only rested 3 days (and I'm not sure a 9 hour round trip to NoVa can be considered rest), I was pretty happy with the times. And it should be relatively easy to drop time in the 50 free. I think I need to start prioritizing the 50/100 breaststroke more in my meet lineups. I almost never swim them tapered.

    I'm having brunch with some friends soon, then off to the gym.
    Swim Workouts
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  4. Other Strokes During a Freestyle Event

    by , November 15th, 2015 at 01:00 AM (Rules Committee Blog)
    The Coach Asks: One of my swimmers did the 800 freestyle, alternating freestyle and breaststroke. The official warned my swimmer that he was almost DQed because his head had to stay above the surface when doing the breaststroke during a freestyle event. Is it a DQ if the head goes under water during a cycle of breaststroke? I also thought that once another stroke is chosen for freestyle, you could only do that one style of stroke for the rest of that freestyle event.

    Answer: "The swimmer may swim in any style" during a freestyle event (101.5.2). There is no requirement to do only one style of stroke. If the swimmer is doing the breaststroke, the style of that stroke is that some part of the head breaks the surface of the water during each stroke cycle. Swimming in the style of breaststroke, with the head breaking the surface during each stroke cycle, during a freestyle event does not violate the rule prohibiting a swimmer from completely submerging after the 15-meter mark, since the swimmer is still swimming on the surface. That satisfies "Some part of the swimmer must break the surface of the water throughout the race..." (101.5.2); briefly dipping the head below the surface during each stroke is that swimmer's style of stroke during breaststroke. That is different than being completely submerged for 15 meters. If the swimmer completely submerged again after the 15-meter mark to do another underwater breaststroke pullout, that would be a disqualification. Caution the swimmer that during freestyle, when using the underwater breaststroke pullout after the start and turns, the swimmer's head must break the surface at 15 meters since it is a freestyle event (101.5.2). A second caution is that a swimmer cannot do breaststroke (or butterfly or backstroke) during the freestyle portion of an individual medley event or a medley relay event (101.5.2).

    Kathy Casey

    Updated November 20th, 2015 at 01:24 PM by Rules Committee

  5. 11|14|15 SCM

    by , November 15th, 2015 at 12:43 AM (Blog)
    26 x 25 drill on 0:40
    • kick about 10x each stroke while recovering arm slowly, used snorkel

    26 x 25 drill on 0:40
    • kick about 5x each stroke while recovering arm slowly and breathing each stroke, used fins

    10 x 30M on 1:00
    • 15M fast free / 15M back / at least one good bubble ring while resting

    9 x 30M sprint free on 1:00
    • 15M fast NB then flip, sprinting back, breathing every 2 strokes

    a few sonic flutter and dolphin kicks while holding wall

    Did light effort weights again, working mostly everything

    Built a compost bin, wrists and arms are sore

    Updated November 16th, 2015 at 10:35 AM by __steve__

  6. DAM SCM Meet

    by , November 14th, 2015 at 06:38 PM (After a long rest)
    I got back from coaching a little later than I hoped last night but was able to eat and get to bed before 9pm. I slept really well and woke as my alarm was about to go off. Today's meet is about 45minutes from my house at the Tom Landry center which is an indoor 25m rehab pool. It's a nice pool but the water is hot(I was going to write warm but it's beyond that) so not ideal for distance swimming. My original plan was to swim the 1500 at this meet but they changed up the meet format from 2014 and added some relays at the expense of the mile. When I registered I knew we would be back up yardage and intensity in training, and my prior experience with this meet was that it's run fast so I registered for the 50 free and 800 free. I know this sounds like an odd combination of races but my logic is that over the SCM season I am going to swim these events 3 times. Of the free events these are my weakest and in the case of the 50 most competitive. For this meet they also worked well order wise with the 50 at the beginning of the meet and the 800 at the end.

    Unlike the 50 last weekend I had a much better start and the turn felt good. The electronic timing in the lane I was in was not working so I asked for the timers time, who said :24.7 which I was happy with. The biggest challenge with this pool for the 50 is that it's quite choppy so the second 25 was a little wavy. At the end of the meet I found out that my official time was :24.9 which was .1 slower than last week. I think rested I will be quicker so I am looking forward to Boston.

    Next up up today was the 800. My hope last week was to be between 9:05-9:10, while today I was hoping for 9:00-9:05. My time was 9:00.3(sorry Patrick)which I was very happy with. I went out faster than last week going out in 4:26.xx and was back in 4:33.xx. I held :33 and :34s throughout the middle of the race and other than my heading feeling like it was going to explode due to the heat I felt strong the whole way. I am really looking forward to swimming this event rested and think I will have a great swim in Boston. Hopefully the meet will be a fast meet.

    I still can't figure out how I feel so much better this weekend than last despite going back up in yardage and intensity. All my teammates swam well today and many of those I train with felt the same way. It must be that yucky feeling between the start of the drop and a full taper last weekend.

    Updated November 14th, 2015 at 09:52 PM by StewartACarroll

    Masters Swim Meets / Events
  7. Week 163 - Friday

    by , November 13th, 2015 at 11:07 PM (After a long rest)
    Despite having a really long week I woke feeling much better this morning and this feel good feeling continued into the pool this morning. It's weird how I felt bad when we start to rest and as we are building back the intensity I have started to feel better in the water. Don't get me wrong I am achy but somehow my stroke felt smooth and strong today. Weird, but I will take it.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x(100 free with snorkel on 1:10, 2x25 fast kick on :20)
    100 easy
    16x25 free at 100 pace on :30
    100 easy
    6x100 IM on 1:30
    4x(200 back on 2:30, 2x50 on :45)

    Warm down
    200 easy

    The transition set was different to how Tom typically does his sets where the free is fast and the kick is fast but done as active recovery. The 100s i held 1:02-1:03s and kept the snorkel on for the 25s kick which I held :18s. On the 25s at 100 pace I was holding :11/:12s. Tom said to use the IMs as active recovery. I went very smooth on the fly and back but still went good times holding 1:07s. On the 200s back I went 2:15-2:17s and then came in on :42/:43s on the 50s kick. This was a tough workout but I felt good on most of this. As Tom said I was comfortably uncomfortable!!!!

    tomorrow I have a SCM meet in Dallas at Baylor hospital and I am swimming the 50 free and the 800 free. I am likely to have some competition in the 50 free and will likely be next to teammates in the 800. Hopefully I will be as quick or quicker in the 50 than last week end and hope to be considerably quicker in the 800. It's fun chasing the rabbits in my age group.
    Swim Workouts
  8. More Diet and Cognitive Function

    by , November 13th, 2015 at 08:45 PM (Sports Medicine Blog)
    Diet and Cognitive Function

    The August 12, 2015 edition of Nutrients (open access) had an interesting review article on diet and cognitive deficits. Here are some of the points I found most interesting:
    The reviewers found that mid-life BMI could be more important in predicting a decline in cognitive functioning than late life BMI. Low BMI is often associated with illness, so it’s much harder to tease out the effect of BMI in late life.
    Obesity is associated with systemic inflammation, metabolic syndrome, and reduced cardiovascular fitness. Any of these conditions affect cognition.
    Some studies have shown that a diet high in fat and refined sugars is correlated with impaired hippocampal function and the associated impaired memory. Interestingly, this impairment also reduces sensitivity to internal signals of hunger, which in turn promotes overeating and obesity.
    Other studies looked at the types of fats that people were eating. Some studies show that higher intake of saturated fatty acid is associated with impaired memory. Other studies show that a higher omega-3 to omega-6 polyunsaturated fat ratio was associated with a lower risk of cognitive decline. That would be a diet rich in fish and nuts and seeds and lower in meat and poultry.
    High intake of simple sugar has also been associated with lower cognitive function. Sugar can increase inflammation in the body and brain.
    Long chain polyunsaturated fatty acids such as docosahexaenoic acid (DHA) may help reduce the risk for cognitive decline. Studies have gone both ways, showing benefit and no benefit. When compared to animal studies, animals were supplemented for more than 10% of their (short) lifespan. For humans this would mean supplementing for more than 6-8 years for an effect to be noticed. So the time to start would be in midlife.
    Curcumin, the active ingredient in the Indian spice turmeric, has also been shown to be helpful in preventing cognitive decline, although much more research in this area needs to be done. Curcumin is sold in supplement form. However, when buying curcumin, it is important to note that absorption can be an issue. There are now various products on the market that improve absorption over eating it raw or as a spice in food.
  9. 11|12|15 drylands

    by , November 13th, 2015 at 01:56 PM (Blog)
    22 min Yoga for Swimmers Core workout (Race Club production)
    • Unable to make it through the 2/3 mark, abs just give out lol. just rest a few seconds and jump back in

    0.6 mi run

    weights (chest, back, shoulders, legs)
    • still going easy at <80% effort

    0.6 mi jog
  10. Week 163 - Thursday

    by , November 12th, 2015 at 11:11 PM (After a long rest)
    I was again tired this morning but better than yesterday. It's amazing how long it takes to rest and feel good but how few tough workouts it takes to feel fatigued. Oh well I see light at the end of the tunnel and a full taper in the near future.

    Today i did abs and a short swim.

    5x(1:30 on vasa swim trainer)
    6x(5x:45 abs, :15 rest/transition) and 1min between rounds. I did my normal exercises despite Forts post, thinking I did not want to change so close to my meet in December.
    2 rounds of bands

    400 free with snorkel
    6x50 catchup on :45
    8x25 with fins on :40 done as open, close, easy, fast
    100 easy

    Updated November 13th, 2015 at 11:09 PM by StewartACarroll

    Swim Workouts
  11. Thursday Nov 12

    by , November 12th, 2015 at 05:28 PM (The FAF AFAP Digest)

    I made a round trip drive to NoVa yesterday to see my thyroid dr. I know it sounds crazy, but I refuse to switch drs having found one that finally got me. So once a year, I have to make the trek. Blood work was all good, and I still have an HDL of 91, which sounds pretty snazzy except that Mr. Fort's is even higher. While there, I popped into a gym and did 30 minutes of core and 30 minutes of yoga before driving home.


    1650 EZ @ LA Fitness with a few 25s @ 100 pace

    40 minutes of foam rolling/stretching/yoga


    Tomorrow, I'm going to do an easy 1000 and then drive to Miami University of Ohio for a small short course meters meet on Saturday. After trips to Hershey PA and NoVa, I am less than thrilled about getting in a car again ... Swimming 50 free and a couple off events that I haven't swum in 3 years, which should be interesting. (Sorry Patrick, no 200 IM. ) Very little time between events, unfortunately.

    Updated November 12th, 2015 at 07:20 PM by The Fortress

    Swim Workouts
  12. 100- A thank you to my team!

    by , November 12th, 2015 at 04:17 PM (One Stroke at a Time)
    Lunch Bunch
    3 x (12 x 25 on 30 round 1 fly, #2 back, #3 breast then 300 done 75 free/25 stroke of the round on 5:00)
    12 x 25 kick on 30
    300 pull
    200 easy 50 kick/50 swim

    I enjoyed this practice. It was what I needed today. Between finishing chemo at 10:30 pm on Tuesday and recovering from a URI with laryngitis, I needed something mellow. There is a bigger reason for me posting today though.

    In the summer of 2005, I moved to Houston from Baltimore. At the time, I had a son under two and my husband and I were starting our first faculty positions. When we got off the plane at 8 pm at night in 100 degree heat with one of us holding the two year old's hand and the other carrying the two cat plane carriers, I could sense that we were entering a different place. I knew that I was going to have to balance new responsibilities but it was important to me to stay active. During that first summer, I tried out various different exercise regimens. As a person who generally doesn’t like to sweat, it became clear that first July that I would keep swimming and I joined Rice Masters. Being generally motivated by goals and carrots, over the next several years I set out a list of swimming goals. I then began slowly checking them off—swim at masters Nationals, swim in at least one meet/race a year, #1 US relay swim, #1 US individual swim, world ranked relay, world ranked individual swim, go someplace cool for an open water swim, 2 mile swim, 5 K swim, 5 mile swim, 10 K swim and 10 mile swim.

    In May of 2013, when I was diagnosed with unresectable stage IV colon cancer, there were 2 things left on this list. As I started chemotherapy that summer(which I have continued every two to three weeks since then), I assumed that was that and I wouldn’t get back to it. When I unexpectedly won the 200 breast at Masters Nationals in Maryland, there was one left. At that time, I had long since lost count of the number of chemo cycles that I had gone through but I had a renewed interest in my list. With the publishing of the preliminary 2015 LCM top ten lists, I got the last one—100 Top Ten times (I stand at 105 with these). This includes 14 Rice relays which might explain some strange requests I have made over the years (like wouldn’t it be fun to swim an 800 SCM mixed free relay by ourselves?). I wanted to take the time to thank my teammates. Not just Heidi, Kelly, Susan, Rick, Carlos, Suzy, Jen, Jennifer, Marissa F, Jami, Vicki, Leslie, Jerrah, Daniel, Ana, Matthew, Keith, Steve, Nicole, David, James, Marissa C and John (soon to have Benjamin and Michael added) who swam on those relays with me but to thank all of my teammates. It is swimming with all of them that keeps me coming back to the pool. Plus, I wanted to thank anyone who takes the time to read this blog as it is written for me but I have felt the support of the larger USMS community through it. I am tremendously grateful for your support over the last 2 and a half years.

    Onward to 200,

    Updated November 12th, 2015 at 04:29 PM by MaryR

  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/16/2015

    by , November 12th, 2015 at 03:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 300 5:00
    6 X 50 1:00
    1 X 150 kick 3:45
    1 X 100 kick 2:30
    Two rounds

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    2 X 50 stroke 1:15 #2 on 1:45
    Three rounds.
    50's: round 1 fly, 2 back, 3 breast

    1 X 300 5:00
    6 X 100 1:40
    6 X 50 1:00
    300: negative split
    100's and 50's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/13/2015

    by , November 12th, 2015 at 03:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be gone this weekend so I will post Friday and Monday workouts.

    2 X 150 2:45
    3 X 100 1:50
    3 X 100 kick 2:30
    2 X 150 2:30
    3 X 100 1:40

    15 X 100--choice-- 2:10
    #3-6-9-12-15 are strong--85/90%

    1 X 400 6:30
    2 X 200 3:20
    8 X 50 1:00
    400/200's: negative split
    50's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Catch up

    by , November 12th, 2015 at 11:38 AM (Blog)
    11|10|15 drylands

    Had to workout right after a full meal, was pushing the 12 hour fasting envelope for next morning's checkup. Had no choice

    Weights were all done less than 80% or less effort

    superset 1
    pushups + iso rows + standing calf raise (all done rapidly, little or no rest)

    • 20 rep (BW) + 10 rep (90 lb) + 40 rep (90 lb)

    superset 2
    pushups + iso rows + one leg DL's (all done rapidly, little or no rest)

    • 20 rep (BW) + 10 rep (90 lb) + 10 rep (20, 30, 40 resp. lb)

    9 sets of various DB shoulder exercises

    4 sets of various DB triceps exercises

    1 set of 20 negative curls

    1.6 mi jog
    very uncomfortable, ran smooth as possible to keep the food from splashing out my stomach. Excellent running drill

    11|11|15 SCM

    10 x [2 x 50 on 0:90, kick (dolphin or flutter) / drill per 50]

    10 x 50 fr on 2:00 with fins, 25 AFAP / 25 easy or drill

    10 x 25 fr lung busters (hypoxic) on 1:00, smooth (17-18's)

    3 x 13.8 M dive from side and flip turn under water ( to speed the flip)

    10 x 13.8 M turn drill on 0:18

    10 x 25 flutter kick on 0:40, as 12.5M fast kick / 12.5M easy

    Updated November 12th, 2015 at 11:45 AM by __steve__

  16. Workout 11/11/15: evening

    by , November 11th, 2015 at 09:09 PM (Maple Syrup with a Side of Chlorine)
    A special thanks to all that have served or are currently serving our country this Veterans Day. We were able to attend our town's annual parade, here are a couple of pics...

    I was able to get in a long swim tonight...

    200 free/200 back/200 im drill

    3 x through with snorkel
    -100 kick with AK
    -150 strong swim with AP
    -100 Pull

    50 easy
    Two times thru: (25's fast IMO into the second swims DPS free, :10 between)
    25 25
    25 50
    25 75
    25 100

    50 easy

    4 x 50 on :45 Quarter's Strong
    4 x 25 on :30 burst and cruise (6/8/10/15)
    200 easy and out
    (Solo/Rec/3000 yds/60 min)
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/12/2015

    by , November 11th, 2015 at 12:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick
    5 on 1:15
    5 on 1:05
    1 X 100 swim

    8 x 100 IM
    4 on 1:45
    4 on 1:35

    1 x 500 6:45
    3 X 100 1:30
    1 X 400 5:30
    3 X 100 1:30
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Week 163 - Wednesday

    by , November 11th, 2015 at 09:58 AM (After a long rest)
    I did a short but intense lift after I coached last night and I was hurting pretty bad when I P got home and was as stiff as could be when I went to bed last night. I slept heavy and woke up feeling a little better this morning, but could have done with another 2-3 hours of sleep.

    I surprisingly felt ok in the water today. I was tired but but this did not seem to affect my workout until the last round of the last set.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    12x75 kick, drill, swim on 1:05 with snorkel
    100 easy
    16x50 free on :55 at 200 race pace
    100 easy
    4x(2x100 on 1:05, 100 kick on 1:35)

    warm down
    100 easy

    i held :50-:52s on the kick,drill,swim 75s. The first 4 felt pretty smooth but by the end these got tougher. On the 16x50s I held :26s throughout and despite being tired felt strong throughout. As the last set was described I had to ask for clarification since these are aggressive times. It did not help that one of my training partners blasted the first one going :55. I made the set but the whole thing was touch and go. The last round in particular was rough. I am pooped. I don't coach tonight so I am looking forward to some sleep.

    Updated November 13th, 2015 at 11:08 PM by StewartACarroll

    Swim Workouts
  19. Week 163 - Tuesday

    by , November 10th, 2015 at 10:03 PM (After a long rest)
    My flight back from Phoenix was delayed and I got back to Dallas at 12:30am which made it almost 1:30am before I got to bed. After the meet on Sunday I had arranged with my team mates that I would be at practice at 5am this morning. This was not going to happen with the early morning arrival so I made alternate arrangements to swim. When I found out the flight was delayed I texted my team mates and Tom. Tom sent over the workout and I found out the pool opened to the public at 10am today and went into rearranging my calendar mode to make it happen. Luckily today is a pretty easy meting day with lots of followup activities from my trip but few meetings so it was not too bad a task to move things around.

    I was tired this morning but coffee and a shower really helped wake up me up.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    6x500 pull with paddles on 6 mins, odd breath every 5, evens build by 100
    8x100 kick 1:35
    10x50 drill/sprint on :50

    Warm down
    100 easy

    OMG this one hurt. It was a combination of being tired, feeling fast and trying to ramp up the yardage ahead of a last 2 week push before taper for Boston. I held 5:08-5:10s on the 500s which I was very happy with. I felt good through #3 and then I really hurt. I was able to hold 1:25s on the kick set but fought cramp in my quads the entire set. The 50s I used as active recovery. This is the first time I have done a 5k workout for a long time and really felt it.

    Updated November 13th, 2015 at 11:08 PM by StewartACarroll

    Swim Workouts
  20. Tuesday Nov 10

    by , November 10th, 2015 at 06:03 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    100 scull
    4 x 25 power kick @ :30
    50 EZ

    Main sets:

    4 x 50 stroke rate drills + cruise @ 1:30
    50 EZ

    4 x 25 fly w/fins @ 100 pace @ :40
    -- ack, too tired for fly
    100 EZ

    3 x
    10 x 25 @ 100 pace @ :45
    150 EZ

    20 x 25
    odds = free @ 100 pace @ :30
    -- a tad slow
    evens = EZ @ :45
    150 EZ

    6 x 50 EZ
    50 DAB

    Total: 3500


    I'm still feeling pretty bushed and sore. Don't know if I'm still making up for that sleepless night or I coming down with something. May just take it easy tomorrow. Off to Lil Fort's cross country banquet soon. They have a three week break until winter track starts and, interesting, their coach told them not to run at all during break. I feel like masters could probably use more mental and physical breaks like that.

    Registration for NE Champs/Zones opens today:

    Updated November 10th, 2015 at 06:14 PM by The Fortress

    Swim Workouts