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  1. Tues-Wed, Oct. 20-21

    by , October 21st, 2015 at 08:41 PM (The FAF AFAP Digest)
    Tuesday:

    Yoga, 60 min (left early)

    1800 EZ


    Wednesday: Swim/SCY @ Pitt

    400 various
    8 x 25 power kick @ :40
    3 x 50 single arm fly (they were assigned 6 x 50) @ :50
    2 x 50 kick (4 were assigned) @ 1:00
    10 x 50 various fly & torque drills w/fins @ 1:00
    -- I did 3 rounds of:
    1 x 25 AFAP fly + 25 EZ
    2 x 50 EZ
    10 x 50 burst w/3-4 fast fly strokes then cruise @ 1:00
    -- I did 2 x 50 burst SDK and then cruised a 50
    went over to the diving well and did a few starts
    8 x 25 EZ

    Total: 1650 + starts


    ~~~~~~~~~~~~~~~~~~~~~~~


    Doing starts in the diving area sucks. It was like diving into a semi wavy lake. Not sure I'll bother with that again. My 25s fly were very fast, a couple were 9 highs. I've noticed before the Pitt seems like a fast pool even in the 6 feet deep areas. Of course, that's if you're leading and it's a 25. It gets darn wavy when there are lots of people in the lane.

    I'll probably just do easy swims the next couple days. The whole fam is going to VA for the weekend. We're leaving Friday after Lil Fort's practice. Should be a fun weekend. Tomorrow, I'm driving out to CalU for Lil Fort's last full team XC invitational. Then it's just WIPIALs (regionals) and states in the next few weeks. I know she's excited that the WIPIAL course is mostly flat. She is like her Mom -- doesn't like ups! And she probably needs some strength training for the hills; she's just a skinny thing.

    Psych sheet for Sprint Classic: http://www.swimphone.com/mobile/meet....cfm?smid=6957
    Categories
    Swim Workouts , Yoga
  2. Week 160 - Wednesday

    by , October 21st, 2015 at 08:35 PM (After a long rest)
    Yesterday I was unable to make it back to the YMCA in Orlando due to an early breakfast meeting so instead did a dryland abs centric workout at the hotel. I did 6 rounds of my ab workout with some squats and push-ups between rounds. This took about an hour and I worked up quite a good sweat and my abs were burning at the end. i made it back around 7pm and had dinner with my wife.

    This is morning I felt a little joint stiff which I have not felt for a long time. I put this down to travel and the change in weather in Dallas. We still don't have the rain that was promised but it was damp overnight. It was terrific Bing back in my home pool and I was looking forward to swimming this morning.

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

    main sets
    6x100 kick best average on 1:50
    8x50 on :50 alternating build and streamline kick with snorkel by 50
    16x50 free on :55 at 200 race pace
    200 easy
    6x(10 breast kicks with head up at the wall, 10 breast kicks with head down at the wall, 10 chest at the wall breast kicks, 10 vertical breast kicks, 10 hands on the bottom of the wall with breast kicks, 25 breast fast)

    warm down
    200 easy

    the kick was a tough wake up and I held 1:21s. I was holding :40-41 on the streamline kick(usually I am slower in streamline than with my board so these were good 50s kick) and I held :30-31s on the build 50s. On the race pace set I was out in :25 and then held :26s until #11 where I slipped to :27. I then tried as hard as I could to get back on :26 but was getting ready to sit one out when on #14 I hit :26 again and then held :26 on #15 and somehow dropped a :25 on the last one. Today's 50s were tough. Normally I hit a rythm but today it felt like I was working hard from the get go to hit my goal time which we dropped a few weeks ago to :26s. I know this set is not going to get any easier because Tom and I discussed trying to drop the send off time to :50 while still trying to hold my new goal time. The breast work made a nice change and this could have been an easy set but I tried working it and it was hard, especially the hands on the bottom of the pool with 10 breast kicks straight into a 25 fast.
    Categories
    Swim Workouts
  3. Wed Oct 21

    by , October 21st, 2015 at 04:32 PM (Senior Sprinting)
    400 warmup. BTW I never just swim 400 straight. Usually 50 free/50 back to give my shoulders variation, with occasional laps of breast really stretching out. Also several pauses on the wall.

    8 x 50 w fins and paddles: 25 easy, 25 all out. Last two no breath. 50 easy after each.

    Today was the last day before the bubble goes up on our 25y pool. Always a bummer to lose the sunshine and fresh air.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 10/22/2015

    by , October 21st, 2015 at 11:49 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25--build to fast-- :45
    1 X 50 @ 100% 1:15
    1 X 100 easy 2:15
    Four rounds, choice.

    8 x 50 kick 1:10
    1 X 100 swim --

    10 X 50 free
    5 on :40 5 on :35
    1 X 100 easy

    8 x 25
    odd: build to race finish
    even: blocks--sprint 25

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  5. Tue Oct 20

    by , October 20th, 2015 at 10:47 PM (Senior Sprinting)
    Bridge Athletic (which had 2 x 5-4-3-2-1 pullups, 15 sec rest, which was hard)

    500 loosen
  6. Workout 10/20/15: evening

    by , October 20th, 2015 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight with the team:

    200 swim/100 kick/100 pull
    4 x 50 on 1:10 even pace

    4 x
    - 100 pull on 2:00
    - 3 x 50 on 1:00 (did im switch)
    - 2 x 25 on :10sr easy

    200 (kick/pull by 50)
    200 loosen and out
    (Masters/Rec/2200 yds/50 min)
    ----------------------
    I swam with Greg, with Meg, Beth and Jim doing the workout on their own. Matt was doing his own workout as did Lena and Peggi. [I helped these last two with breathing last week and they are making great strides with swimming full freestyle. I'm really proud of my wife ]

    We enjoyed a short trip to Philly over the weekend to visit with my daughter. No swimming for me but that was just fine - it was great to have the family together for a bit and checking out some new things in and around the city.
    Categories
    Swim Workouts
  7. 10|20|15 SCM (10|19|15 drylands)

    by , October 20th, 2015 at 08:14 PM (Blog)
    drylands
    5 x 145m run on 1:00 (0:30 rest)

    weights:
    • leg presses
    • dips + band resistance
    • neg pullups
    • leg curls
    • rows
    • incline DBBP
    • one leg dead lifts (hack machine)
    • hip exercises
    • situps + band resistance

    0.57 mi run

    SCM
    1200 drill with fins

    10 x 25 on ??, extra long stroke

    22 x 25 on ??, as 12.5m fast fr / 12.5 easy fr


    I am very sore everywhere, I think I need to start resting more these days
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2015

    by , October 20th, 2015 at 11:54 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:15
    5 on 1:05

    18 X 50 --choice-- 1:15
    Every third @ 100%
    1 X 100 easy

    8 x 150 2:15
    100 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  9. OTC

    by , October 19th, 2015 at 11:17 PM (One Stroke at a Time)
    Last April at Nationals, I saw an advertisement for the US Swimming Foundation's Swim Camp at the Olympic Training Center. I knew immediately that I wanted to go. Back in my twenties, I was convinced to swim in a 25 K with one of the carrots that was held out being a possible trip for training camp to Colorado. I swam the race which was 25 K Nationals for US swimming in Wrightsville Beach North Carolina. The race was rough-- The start was delayed when the start buoy blew into shore and then the course had 1000s of jelly fish on it. I finished and was invited to the National Team Training Camp--only the camp was moved to Atlantic City that year. This was a great camp but not at the OTC. At the end of that summer, I started medical school, then went to residency, fellowship, got married, etc. When I saw the flier in San Antonio, I realized I still had a very unfulfilled desire to go to Colorado Springs. I signed up on the first day of registration and have been looking forward to the trip for months. It couldn't have come at a better time as three weeks ago, I got bad news from my oncologist with finding out that my blood tumor markers were increasing along with the size of several of the liver metastasizes. I was changed from maintenance treatment back to chemoreductive treatment at that time and have been a little down.

    The trip had an inauspicious start. My flight was delayed 12 times (including once when they marched us down to board and then made us turn around to wait for a part) before it took off. I sat in the boarding area worried that the flight would be cancelled. In the end, I went from arriving 4 hours early to 40 minutes late so not too bad. First up, we had a stroke seminar with Russell Mark where he showed us videos of great swimmers and talked about aspects of technique. This included Katie Ledecky's freestyle, Missy Franklin's backstroke and Michael Phelps' fly. There were videos from every angle and position imaginable. It was interesting when Todd Schmitz's (Missy's coach) said what year is this from when he saw her backstroke. He knew immediately that it was from a few years ago. Next we went to the pool and had a workout with Todd, Debbie Meyer and Rowdy Gaines. The swim work-outs (four in the three days) generally consisted of a general warm-up followed by a stroke technique session. This would be drills, kicking and small group stations that focused on different things. The first one was long axis strokes with drills focused on balance, centering, rotation and stability while creating power. In the evening there was a reception with a few speeches and a viewing of the 2008 men's 400 free relay. This helped to prepare us for the next day when Jason Lezak and Cullen Jones were arriving. The next morning we did dry lands. During this session, I learned a lot about dynamic warm-ups (which I never have done). Next, it was back to the pool. During this session along with the stations there was video taping of two strokes (freestyle and then a choice) and I got to try the pulley. I don't actually know what it was called but I put on a modified rock climbing harness and was tethered to motorized pulley. I did four 50s while Rowdy critiqued my stroke. On the last 50, the machine was cranked up high so I completed a 50 LCM free in 22 seconds (You can get the sense of how fast it is to swim at world record speed). We then went on a hike. Upon return, there was a video review done with the coaches (Mine was done with Jason and Todd). I choose backstroke as my second stroke since I was doing the review with Missy's coach. I hadn't seen underwater video of my swimming for decades so this was fascinating. After a many year hiatus (except in IMs) I started swimming backstroke again about 6 months ago. I knew I was swimming in an "old fashioned" manner so had deconstructed my stroke based on videos I watched. The underwater view gave me a great understanding of what I hadn't fully appreciated during this process and gave me a lot of things to work on. That night we out to dinner and had a Q and A with all of the coaches. This included a behind the scenes account of "the relay" from Jason and Cullen, including an explanation of why Cullen wasn't in those early pictures with MP and GWG after Jason had pulled off the upset. Sunday, we went back to the pool for a final session and then had an amazing tour (led by US triathlete Erin Jones) of the OTC. Before I left, I went for one final meal in the OTC cafeteria and snapped a picture for my son-- When I went out to sit down, I looked at the picture and realized that Conor Dywer and Becca Mann were in the background. NBAC was arriving for a 3.5 week training camp (Michael and Allison hadn't arrived yet-but I did see their IDs when I checked out).

    I almost forgot the best part-- I didn't know anyone who was going so I was randomly assigned a roommate. It was USMS immediate past president Nadine Day. I had met her briefly once before at a meet and we have a few mutual friends. I felt like we had known each other for longer than a weekend when I said good-bye.

    I know this is long but I could write 3-4 times more. I can't stop raving about this experience to anyone who will listen. It was pricey but to me was worth it. The memories that I made will make me smile for a long time-- which is good because I'm back to chemo tomorrow.

    Updated October 19th, 2015 at 11:30 PM by MaryR

    Categories
    Uncategorized
  10. Mon 10-19-15

    I had taken some time off to attend a wedding out of town with no pool time. Light crowd tonight and had a decent swim to try to get back at it.

    100 swim
    2 x 50 drill/swim by 25 @ 60
    400 swim
    4 x 150 (middle 50 stroke) @ 2:20
    16 x 50 @ 60
    -odds kick (went IM order)
    -evens free swim
    ---second 8 faster than first

    Main set on base + 10
    2 x 100 (#1 EZ, #2 sprint)
    2 x 200 even pace
    400 build **best swim of the night**
    2 x 200 negative split
    2 x 100 sprint

    8 x 50 @ 1:15
    1. EZ/sprint
    2. Sprint/EZ
    3. Build
    4. Sprint
    Repeat
    -went back then breast by round

    200 w/snorkel and bouy

    4200
    Categories
    Uncategorized
  11. Mon Oct 19

    by , October 19th, 2015 at 09:26 PM (Senior Sprinting)
    14 pullups

    400 warmup
    2x6x25 on :35 (one fr, one fly)
    100 ez
    50 nb
  12. Week 160 - Monday

    by , October 19th, 2015 at 07:48 PM (After a long rest)
    I had another early work start this morning with a 6am flight to Orlando. I had 4 short quick meetings and had enough time to grab a 75 minute workout at the downtown YMCA(thanks Patrick; first visit was free and subsequent drop ins are $10). They had an indoor and outdoor 25 yd pools. I choose outdoor which was slightly more modern and I lthought swimming outdoors would make a great change. The sun was not a problem but towards the end of my pull set the wind picked up and I felt like I had a sail with the paddles.

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

    main sets
    10x300 pull on 3:30
    100 easy
    12x50 drill/build by 25 on 1min

    warm down
    200 easy

    i could feel this weekends meet in my body today but stuck with it. It's amazing how the thought of a taper and a goal can keep me honest. I held sub 3:05s on all of these. The clock was an old style analog clock so I was hard to be that accurate. This set was tough but not as hard as it has been in previous weeks and I was pleased with how I felt at the end of this. The 50s were a long easy start to the warm down and I worked on hand position on entry. I am focusing on keeping my hands high in the water as long as possible on the entry so as to catch as much water as possible. I have a long stroke but Tom thinks I can keep my hands a little higher in the water on the entry enabling me to catch even more water.

    It it turns out that my hotel is a long way from the pool I swam at last time I was in Orlando so I will head back to the YMCA tomorrow morning.
    Categories
    Swim Workouts
  13. Monday, Oct. 12

    by , October 19th, 2015 at 06:44 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Fort21

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x (50 AFAP + 150 EZ)
    50 EZ

    Total: 2150


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    I wanted to do some more, but Fort21 had a bad headache. So we hit the whirlpool/steam room and drove home. I did a pretty easy workout over the weekend, can't remember what now ...

    There's only 108 swimmers entered in the Sprint Classic as of right now, which is much lower than usual. Hope a bunch more register tomorrow.

    Fort21 leaves tomorrow and I will be a sad mama.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2015

    by , October 19th, 2015 at 11:41 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    4 x 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 x 25 sprint :45
    Choice/#4 swim @ 100%. All 25's are sprint.

    1 X 400 6:00
    1 X 300 4:30
    1 x 200 3:00
    1 x 100 --
    Pull

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  15. 10/19/2015

    by , October 19th, 2015 at 09:06 AM (Workout Swimmer)
    Only 2 more days until Marty McFly comes back!
    It's been a while since I blogged in here - I have discovered the joy of the Smash Book/Art Journal & have been using that for a bit of a creative outlet. Since my last blog, I have been to Orlando for a week long endocrine conference followed by the Rowdy Gaines SCM meet - I swam only on Saturday, since I wasn't "in the mode" - but I have been fairly regular about getting to the pool, otherwise,
    I have been better about going to the gym - having rejoined about a month ago.
    Swimming closer to 4500/5000 with each workout:
    Today I did:
    800 w/up
    3 x 200 pull w/15 sec rest
    4 x 100 kick @ 2:00
    4 x 50 @ :50
    3 x 100 IM @ 1:45
    2 x 150 pull @ 2:05
    200 IM
    200 pull no paddles
    2 x 150 IM twitch
    3 x 100 @ 1:25
    4 x 50 @ :45
    200 Breast/free
    500 Pull (speed play)
    100 easy

    **So Putting this out there, so I can be accountable later: I fully intend to swim M-F so I can paint on Saturday (touch ups around the house)
    🌸🌹🌺🌻🌼💐
    who knew these cute pics were here?!

    Updated October 19th, 2015 at 09:11 PM by Celestial

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    Uncategorized
  16. COPS NT Level 2 Division 3 USAS meet - Day 2

    by , October 18th, 2015 at 06:15 PM (After a long rest)
    I had a good night of sleep but felt like I was run over by a bus when I got out of bed. I ached all over from yesterday's activities! Once I got going I felt much better but that first step out of bed was a BIG effort. I am surprised I was as sore with all the training I have been doing but I guess nothing replicates racing besides racing. This is one of the big reasons I signed up for the meet and will try to do at least one more kids meet this fall along with my 3 masters meets.

    Today we we did the same warmup as yesterday. My first three events were back to back to back and swam all three in less than 30 minutes. I was completely wiped out at the end and skipped the 500 to Toms dismay!

    100 fly - 56.4 I felt OK on this an did not die but my turns could do with some serious work. Tom said I brought my arm over the water on the turn as opposed to pulling my arm into my body and pushing off. I guess I have some technical things to work on.

    200 back - 2:02.4 I felt great on this and start once again felt good. Unlike yesterday's 100 I hit all my turns and generally had a really good swim. I was especially happy with how consistent my splits were going, 29.5, 30.8, 31.3, 30.8. It always amazes me how you can feel great after a good swim and then you get out of the water and the lactic acid hits and all of a sudden you hurt all over. This was one of those swims. I did about a 200 warm down after this swim and would have liked more but had about 7mins between the end of the back and my heat of the 100 free.

    100 free - 50.1 my legs were shaking on the block and I felt discombobulated throughout this race. I just felt like I was rushing everything and did not streamline properly, breathed off the wall and generally did not catch water. Only at 75 did I see a guy 2 lanes over and picked up my tempo to race him that I felt anything other than rushed. As it turned out I could not catch him and he went just under the 50 mark. I was really tired at the end, especially my legs.

    I have a few take aways from the weekend of swimming; on the shorter races I really need to relearn how to slow things down in my head and concentrate on doing the right things in the pool. If I just swim I seem to make basic mistakes, where as if I concentrate I can swim these races. Maybe it's not training for these events that mean I have to think about things that should just be natural, but right now I feel like I am just rushing in my 50 and 100 free especially. I have good endurance and pace and my 200s were really strong. To venture out of free and back I need to work on technique and perhaps my next venture should be an IM not a fly or breast event. I am planning on swimming the 4IM in Boston since its at the end of the meet when I am done with all my other target events. My final takeaway was that love swimming and especially racing. Long may this continue.
    Categories
    Swim Workouts
  17. 10|18|15 SCM

    by , October 18th, 2015 at 04:48 PM (Blog)
    800 one arm fr with fins and snorkel, 50 per arm

    22 x 25 on 1:00
    • 12.5 fast fr / 12.5 easy br (odds)
    • 12.5 easy fr / 12.5 fast fr (evens)

    6 x 13m UWDK on 1:00
    • 8's (need to be 7's)



    Unable to attend the SC SCM meet I was looking forward to - unable to reschedule res. that weekend.
    Categories
    Uncategorized
  18. Sat Oct 17

    by , October 17th, 2015 at 08:59 PM (Senior Sprinting)
    Bridge Athletic, upper body only

    400 warmup
    8x25 w paddles and buoy on :35 (12s)
    10x50 w paddles and buoy on 1:00 (37-8s)
  19. 10|17|15 drylands

    by , October 17th, 2015 at 06:56 PM (Blog)
    Have a once a year fit test in 3 weeks. Need to get ready for the 1.5 mi run

    am
    1 mi barefoot jog
    sideways leg press - 1 x 10
    back extensions +15 - 1 x 13

    pm
    0.71 mi run (easy)
    rest 0:30
    8x this: 140 M fast (in 0:30)
    rest 0:30
    Categories
    Uncategorized
  20. COPS NT Level 2 Division 3 USAS meet - Day 1

    by , October 17th, 2015 at 01:33 PM (After a long rest)
    This morning I had day 1 of a local USAS meet hosted by the City of Plano but located at our pool in Rockwall.

    I warmed up up with the older kids and did:

    500 alternating free, back by 100
    400 reverse IM done as swim, kick, drill, swim
    300 alternating back,kick by 25
    200 done as 4x50 build free
    100 6 line underwaters
    50 easy
    200 back
    2 starts
    200 easy

    not my normal meet warm up but it made a nice change.

    Tom told me he had entered me in the 200 and 400 IM which luckily he had not so instead of the 9 events I was anticipating I just have 7 this weekend. Today I had 3 events in just under 2 hours.

    50 free - 22.79. I had a great start and used the same breathing pattern I used at the corporate challenge which I think works great, which is a breath before the flags and another mid way down the second length. Unfortunately despite the quick reaction time my hands slipped and I had separated hands on the start. I felt great going into the turn but was too close or as Tom said too fast and as a result I jammed my turn. I recovered pretty well but went into the turn first and came out second which sucked. I went for it on the second 25 and had a great finish but just missed the win loosing by .08

    100 back - 56.60. My start was much much better than the corporate challenge and I felt good the whole way. I mis-sighted the flags on the second turn and did one too many strokes but luckily went over clipping the bottom of my left foot in top of the pad. Despite this I had a great second 50 and won the race by some margin. As I looked down at the end of the race I noticed blood coming from my left foot only to discover I had an inch gash on the bottom of my foot. After getting out and cleaning it, it looked like a long deep paper cut and must have caught it at the jammed turn. It did not affect my race at all and stopped bleeding pretty quickly indicating a really clean cut. I went back before my 200 to take a look and could not see anything obvious that had caused the cut.

    200 free - 1:49.85. I felt pretty good the whole way and after the race was a little disappointed with my 3rd 50 split which was a :28 with the 2nd and 4th being :27s. I had a good race with the kid in the lane next to me and really enjoyed this one. It hurt pretty bad but it's so much fun to race.

    Overall 3 good races and decent times for this time of the year and after the week I have had travel wise. I am heading back to the pool in a few minutes to watch my daughter swim her session. I swim again tomorrow(100 fly, 200 back, 100 free, 500 free). Depending on how I feel at the end of the meet I may skip the 500 but Tom is insistent I think of this meet as a training session and swim everything so we shall see.

    Monday and tuesday I am in Orlando. I struggled finding a place to swim the last time I was there and have not looked yet.

    Updated October 18th, 2015 at 02:09 PM by StewartACarroll

    Categories
    Swim Workouts