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 --
WARM DOWN: 4 X 50 easy
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:
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 pull no paddles
2 x 150 IM twitch
3 x 100 @ 1:25
4 x 50 @ :45
500 Pull (speed play)
**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
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.
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.
Bridge Athletic, upper body only
8x25 w paddles and buoy on :35 (12s)
10x50 w paddles and buoy on 1:00 (37-8s)
Have a once a year fit test in 3 weeks. Need to get ready for the 1.5 mi run
1 mi barefoot jog
sideways leg press - 1 x 10
back extensions +15 - 1 x 13
0.71 mi run (easy)
8x this: 140 M fast (in 0:30)
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
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
Friday overspeed day in the pool
12 x 12 1/2 (4 fr, 4 fl, 4k)
6 x 25 fin swim (e/f, f/e, 2 build, 2 fast)
4 x 12 1/2 free
later at the track
10 x 100 barefoot on field, 10 push-ups in between
340 jog on field
Then went 3 x 60m sprint on field. Shouldn't have--pulled my hamstring on the 3rd one. Not seriously.
I had a really heavy night of sleep and woke feeling ok. It was nice to get home yesterday afternoon and sleep in my own bed last night. Despite today's workout being short in length is was very tough with intensity.
400 free with snorkel
6x50 catchup on :50
8x100 alternating 2x100 free with snorkel on 1:05, 2x100 IM on 1:25
8x75 kick on 1:10
16x25 at 100 race pace with a turn on :35
8x50 stroke drill, stroke on 1min
12x25 underwater with fins on :40
The first set in the main set was really tough and not what I was expecting. In talking to Tom afterward he said he wanted us to be tired when we did the race pace 25s. This was a really tough start. I was 1:01s on the 100s free and 1:09s on the 100 IMs. It was particularly challenging catching my breath while getting the snorkel on between IM and free. The kick set was also really tough and I was getting about 10 seconds rest. The 25s were tough today as a result of the tough couple of sets before we got to the race pace. It is tough doing a turn and seeing the clock but from what I could see I was coming in on :12-:13s to my feet which is good for me. I went IM order on the 50s stroke. I also worked the underwater with fins.
Tomorrow and sunday i day I have a USAS meet and Tom has entered me in about 9 events. I am likely not going to swim so many events but I will also swim a few off events like the 100 fly. Should be a fun meet!
Swim/SCY @ Pitt
8 x 50 choice @ :50
6 x 25 power kick @ :40
4 x 50 descend (No, I did 4 x 50 EZ something or other)
2 rounds: (fins & paddles)
5 x 50 @ :50 @ 200 pace
4 x 50 @ :45 @ 200 pace
1 x 50 EZ @ :45
1 x 100 fast @ 2:00 (no fins)
1 x 100 EZ @ 3:00
R1: I did the first 5 x 50 free @ 200 pace, but cruised the 4 x 50 and did some kicking. No way can I really do 200 pace on that interval; even just making a :45 interval is exhausting since I'm so unaccustomed to it. On the fast 100, I did 75 fast back kick w/fins + 25 EZ (got a calf cramp on the turn), cruised in at 58.
R2: cruised all 9 50s, skipped 1 or 2. did the "fast 100" as 25 AFAP breast (12) then cruised
4 x 50 @ 1:00 @ 100 pace (lol, my 100 pace 50s are 1 and done)
2 x 50 @ :55 @ 100 pace (more lol)
1 x 50 AFAP @ 1:00
1 x 50 EZ @ 2:00
R1: I did 5 x 50 backstroke kick w/fins pretty fast, 12.5 UW each length (avg 27s) skipped or cruised a 50 and then did 50 AFAP breast.
R2: Cruised all 6 50s, probably skipped 1, and did another AFAP 50 breast.
2 rounds w/fins:
1 x 25 shooter @ :45
1 x 25 burst SDK + cruise @ :45
1 x 25 EZ @ :45
3 x 25 AFAP @ :45
1 x 50 EZ
I worked this set, though AFAP is a relative term on :45 and I had to breathe.
Total: 3500 total, I probably missed 150 or so
Fort21 and I decided to go to the Pitt practice. I felt dead in the water at first after my last double. I would have liked more of a slo mo warm up instead of the short rest 50s to start. I also didn't really expect the hard 200 set on sprint night. That would have been absolutely grueling if done as assigned, even cruising parts of it made it hard to sprint later. The total yardage is not dissimilar to what I might do on some days. But the work to rest ratio is utterly different; I expect to be sore.
I did have a ton of fun swimming with my friends there. It's such a nice change from always swimming solo. I guess doing more workouts like these would help my 100s, possibly. They are definitely not good for 50 training, but I can do that easily on my own. I will definitely need an easy swim this weekend and I'd like to rest a few days for the Sprint Classic.
Before swimming, I did do 15 minutes of rehab exercises and 30+ minutes of stretching and yoga. Feeling pretty blasted now and in need of more body work.
Updated October 17th, 2015 at 09:30 AM by The Fortress
DBBP - 1 x 26 x 65 lbsIso row mach ea arm - 1 x 26 x 90 + 5 (neg) x 115 lbsshoulder mach - 1 x 14 x 80 lbs1 set ea of back extensions, leg raises, curls, and triceps band exercise
SCM (form and recovery)
1200 of drills with fins15 x 25 fr on 1:00, swim golf with snorkel (33 down to a 29 on the final one)50 easy50 kick
Have to work this weekend, then pull a double (19 hrs) on Sunday but, even though it's just for a few extra , I have nothing to complain about.
I change my mind, I will now officially complain
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds. Round 1 interval left, 2 right.
1 X 200 kick + 100 swim
1 X 75 build 1:30
4 x 50--descend 1-4-- 1:00
8 X 25 sprint :45 #8 on 1:30
4 X 200 IM 3:30
12 X 100 free(swim or pull)
2 on 1:30
4 on 1:20
4 on 1:15
2--warm down-- 2:00
1000 drills with fins
12 x 25 fr with fins on 2:00 (12 flat to 13's)
8 x weighted pullups (25#)
400 loosen swim
Several months ago I was asked by my masters coach Tom to consider coaching one or more of the age group training groups. At first I was reluctant, due to my crazy work schedule and my fear of making a commitment I could not honor. With some creative thinking Tom made it pretty easy for me to give it a try. We devised a method by which 3 coaches were assigned to 2 groups and between the three of us we cover the groups with the fall back that if none of us is available Tom would cover. We each have hectic schedules but a monthly coordination email on travel dates allows us to make sure we have the group covered. I have also tried managing my travel calendar so that I miss no more than a day each week. Most of my work trips are two days and if I time them right I can travel the morning of my kids off day and be back for practice the next day. I still get the crazy weeks but communication with the coaching team has enabled us to make it work so far.
I can not put into words how much I have REALLY enjoyed working with the kids in the group. I knew I would like it because I am passionate about swimming but did not realize how rewarding the entire coaching experience would be. In most cases the kids in my group don't have any USAS motivational times and have significant technical challenges with most if not all of their strokes. Despite knowing how to swim I have never really had to put it into words how to do a stroke; I have always been on the receiving end of the advice. I had never had to break strokes down into small bite sized pieces so that a new swimmer could make improvement without having to get the whole recipe right. It's been intellectually challenging, frustrating and exhilarating and at times all at the same time.
One of my 11 year old kids asked me what he needed to do to be a great swimmer. On face value this would seem like a simple question and as I started to explain what I believed made a great swimmer, my list got longer and longer. I thought this would be a great list to document and wanted to share my list.
Great Technique - Do you have the best stroke technic possible? For example on freestyle do you have a long streamline stroke, strong slightly forward looking head position, great catch with early vertical forearm, a complete and strong streamline pull straight under body with no pause, six beat kick in sync with your pull, tight quick turns, strong body position and leg position on the wall, streamline push from the wall, engaged dolphin kick at the point the push is about to slow, great transition from dolphin to flutter kick with no pause and a strong pull and stroke before first breath.
Desire - how much do you demonstrate that you want to be all you can be?
Handling negativity - what do you do with negativity? It's a fact of life that things don't always go as you hope so how do you handle these situations. Do negatives motivate you or do they destroy you.
Toughness - Can you dig deep and race even when you are spent or in pain.
Vision - can you see where you want to be before you are there. Can you see and feel your goal, like it's already happened.
Listening and coachable - can you really hear what your being told and are you able to do something about it.
Strength, Power and Flexibility - are you as strong, powerful and flexible as you can be and can you translate these with ease into the pool?
Nutrition and hydration - what kind of fuel and oil do you put in your personal car. Regular or premium, synthetic or natural
Sleep and rest - is your body able to recover between workouts and races
Racing - Great swimmers race, that's what they do! Practice is great and where we hone the skills to race. We improve by training hard and smart but we also learn how to race by racing. Nothing replaces getting on the block or in the pool and just going for it. It shows us our improvement and what we need to work on next.
A plan - it's one thing to know your goals but another to have a plan to get there. What's your plan?
I don't believe that there is one unique recipe to make a great swimmer but I do believe if you ranked these attributes above on a scale of 1-10, high scores in each category lead to a great swimmer. I also believe that EVERY swimmer on the planet can get better, they can find something on this list they can improve on.
I plan on sharing this with my kids and welcome any input.
Updated October 15th, 2015 at 03:43 PM by StewartACarroll
I had a crazy but very productive day yesterday in Boston. Despite my horrendous week of travel I did not feel tired yesterday however I think it hit me after dinner last(Bertucci's sporky pizza) and I almost passed out.
This morning I swam at Boston University with the BUMS. Who would not want to swim with a group called the BUMS! I swam with this group before and they have some younger fast swimmers who pushed this old man. I held my own which was a nice feeling!
400 free with snorkel
6x50 catchup on(:45)
4x25 fly kick as front,right, left, back on :30
3x50 back on :50 as rotation drill, right arm/left arm drill, build
4x25 breast kick on :30
3x50 free on :50 as rotation drill, right arm/left arm drill, build
2x50 back on 1min odd smooth, even AFAP
4x100 free with snorkel on 1:25 smooth
6x150 on 2:15 as 100 free smooth, 50 back afap
4x50 back on 1min odd smooth, even AFAP
4x100 free with snorkel on 1:25 smooth
4x150 on 2:15 as 50 free smooth, 100 back afap
the group did one more round of 50s,100s and 150s which I had to skip to make my meeting.
I felt much much better in the water today and had a little more energy. I deliberately held back a little today with my thinking; I did not want to feel crappy tomorrow. I was holding :31s on the smooth back 50s and :28s on the afap. On the 100s I held 1:02-1:04(mainly 1:03s). On the 150s my back felt strong. I was holding 1:35s on these and was surprised I was no slower on the 150s with 100s back vs the ones with 50back. I am hopeful my back continues to improve and I have a good meet at the woodlands. I am curious whether my 200 back at the SPMS meet last year was an abortion or an event I continue to be fast in. My LCM 200 back was disappointing at Nationals so I don't know what to expect. Hopefully my next tapers will be unaffected by health related issues this go around. Can't wait for my drop taper and then my full taper for Boston/Worcester.
3 X 100 1:40 1:30
2 X 250 4:00 3:45
Two rounds. Round 1 intervals left, 2 right.
8 X 50 kick 1:15
1 X 50 swim
4 X 50 :50 1:00 1:10
1 x 50 easy 1:15 1:15 --
Three rounds.Round 1 interval left, 2 middle, 3 right.
4X50: Round 1 @ 80% 2@90% 3@95%
4 X 200 pull 3:00
5 X 100 pull 1:30
200's: negative split
100's: descend 1-5
WARM DOWN: 4 X 50 easy
supine flutter kicks on bosu, 100
hip thrusters w/plate, 35 x 3 x 10
DB squat jumps, 20-30 x 4 x 5
ravers, 30 x 3 x 10/8/6
push press, 50 x 4 x 5
DB row, 45 x 3 x 5 each side
overhead squats, 45 x 3 x 8
pull up negatives, 2 x 5
wrist curls, 15-20 x 3 x 10
hip abductors, 130 x 4 x 5
back hyperextensions, 25 x 2 x 10
Swim/SCY @ Pitt
600 various (did 500)
8 x 75 drill, kick, build @ 1:30
-- NO! I did 8 x 75 backstroke kick w/fins, 12.5 UW each length
12 x 25 @ :40
odds = stroke build
evens = fast free, 1 breath
-- I did 8 of these @ 100 pace and didn't do any of them 1 breath on this interval
-- oddly, despite being tired, some of my 25 backstrokes were fast tonight
4 x 25, IM order by round, 12.5 UW SDK + fast @ 100 pace @ :40
-- on the breast round, do double UW pullouts
3 x 100 IM descend @ 1:50 (NO! I did these flutter kick w/fins. Nothing too hard, just stayed under 1:10)
1 x 50 EZ @ 1:10
3 x 50 fast free @ :50 (the first round I did the middle one fast free @ 100 pace. the last 2 rounds I did them all smooth DPS w/paddles. there is no "fast on this interval)
1 x 50 EZ (wished this had been a 100 EZ)
I did 2 x 25 free on the last round and then cramped badly on the 3rd one pushing off the wall, so aborted the rest of that round.
I don't think I've done a double with a hard lift + hard swim in years ... definitely not since moving to Pitt. Ideally, I would have done the swim today, but Fort 21 is in town. We have some things to do in the am, and Lil Fort has a XC race in the afternoon. So the most I'll get in is an EZ swim at LA Fitness later, if that.
I knew I would be tired in the water, and I was. Since no kick sets were assigned (horror!), I modified two of the sets to add kicking (got in 1500). Looking back at my blog, I think I did longer kick sets, more best average kick sets, more kicks for time and more AFAP shooters than I have been doing the past two years. Dabbling around with USRPT type sets doesn't seem to have helped my swimming very much ...
It was really nice to see my swimmers. They made fun of me for not doing level 1 (the fastest), but I always opt for more rest. I think Fort 21 and I will go to Pitt on Friday too. Friday is sprint day, but I may cut back more than I did last night.
Q: I attended this year's USMS convention in Kansas City, Mo. During the coaches committee meeting, you asked the Masters coaches to encourage their LMSCs to sponsor an official stroke development clinic. How can I help bring a clinic to my LMSC?
A: Stroke development clinics are a very popular resource for Masters swimmers and coaches. USMS Education Services conducts the 2- to 3-hour clinic in conjunction with the Masters Coach Certification courses. Exit surveys from the Coach Certification courses have indicated a large demand from coaches for more on-deck educational opportunities. Masters swimmers, particularly those who swim without an experienced coach, attend the stroke clinic looking for help improving technique, learning a new stroke, increasing stroke efficiency, and speed.
The USMS Masters Coach Certification Course is typically held on a Saturday. At the request of the LMSC, USMS Education Services will provide instructors to conduct the stroke clinic the following day. Any designated USMS certified Masters coach who would like to be on deck for the clinic may do so free of charge. If the coach would rather participate from in the water, he is required to pay the same nominal fee the swimmers in the clinic are charged.
The LMSC must fulfill two requirements:
The LMSC must be willing to offer some level of scholarship assistance for the coaches registered within the LMSC to attend the USMS Masters Coach Certification Course offered that weekend.The LMSC is responsible for securing the pool for the stroke clinic and pay for the pool rental, if necessary. Pool time is sometimes donated by a local club or workout group in many LMSCs.
Benefits of the stroke development clinic include:
Continuing education for Masters coachesTeaching Masters coaches how to conduct a stroke clinicNetworking opportunity for coaches to meet other local Masters coachesRecruiting and retaining membersAdding value to USMS/LMSC membershipIntroducing Masters coaches and swimmers to new training techniquesInviting lap swimmers to experience the social benefits of Masters swimming and the benefit of having a coach on deckImproving swimmers' technique and efficiencyLearning new drillsLearning how to use swim equipment properly and creativelyHearing a different voice explain the "how" and the "why" of stroke correction and changes
Please contact your LMSC leadership and ask them to consider sponsoring a USMS stroke development clinic. Make your request as soon as possible so the LMSC may consider your request and budget accordingly. The Masters Coach Certification Course schedule is posted online. Any questions or concerns from your LMSC may be addressed to my office.
Working together, we can continue to improve the Masters swimming coaching profession and create enhanced benefits for our coaches and athletes.
The Coach Asks: Is it possible to swim a medley relay and submit that same time from the medley relay for the freestyle relay without swimming the free relay event (since in freestyle a swimmer can do any stroke)?
Answer: No, the time from a medley relay cannot also be submitted as a time for the freestyle relay. The swimmers would have to enter and compete legally in a freestyle relay in order to get an official time for the free relay. On the flip side, if the swimmers do the medley relay during the freestyle relay event, that time would only be considered as a freestyle relay time, not a medley relay time. 103.18.2 addresses both scenarios, "An official time for an event or stroke can be achieved only in that event or stroke, or in an initial distance of such event or stroke (e.g., backstroke time must be achieved in a backstroke event or a butterfly time can be achieved in an individual medley event). Regardless of the stroke(s) used, times achieved in freestyle events can be recorded only as freestyle times."
Updated November 20th, 2015 at 12:24 PM by Rules Committee