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  1. Week 94 - Tuesday

    by , July 15th, 2014 at 02:00 PM (After a long rest)
    I had another restless nights sleep last night and woke up pretty tired. I did some abs work after work last night which made me pretty tired and went to sleep very quickly but work up around 1.30am. I was hot and tossed and turned the rest of the night. I did not feel very good during the warmup this morning but finally got going on the first part of the main set. We did broken 400's which is a beating at the best of times but today I felt pretty strong despite my times being slower than I hoped for.

    Warm up
    6x200 with snorkel on 3mins

    Main set
    3x(2x50 free on :40, 1x100 kick on 2mins, 1x100IM on 2mins)
    2x400 on 10mins broken as
    #1 200,200
    #2 100,200,100
    with 20 seconds after any 200 and 10 seconds after any 100.

    Warm down
    4x200 on 3 mins with snorkel

    Total 3700LCM

    On the broken 400 by 200 I was 4:40 with even splits on each 200 which I was very happy with at this phase of the taper(day2) We still have 19 days so plenty of time to get some more speed, but my pacing was very good and I felt strong the whole way. The second 400 I did not feel as strong but my splits were still consistent and I went 4:38 add up. These are the best 400's I think I have done in practice so I cant argue with that.

    Updated July 15th, 2014 at 07:52 PM by StewartACarroll

    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout-07/16/2013

    by , July 15th, 2014 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    2 X 50 build
    1 X 50 @ 100%
    1 X 50 easy
    3 X 50 build
    1 X 50 easy
    1 x 100 @ 100%
    Two rounds choice with a break after round 1.
    50's on 1:20

    8 X 150 --pull or swim-- 2:15
    1-4: cruise
    5-8: 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. July 12-14

    by , July 15th, 2014 at 12:01 PM (The FAF AFAP Digest)

    Saturday: Swim/SCY/Solo @ Oak Marr

    It was pretty crowded as is typical on the weekend, so I was lucky to get half a lane to myself.

    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    10 x (25 AFAP + 75 EZ) @ 2:30
    -- I was off on all but one of these. I definitely have lost some speed during my break.

    10 x 100 kick w/fins @ 1:45
    -- hold under 1:08
    100 EZ

    That was all I had time for ...
    Total: 3350


    Monday: Drylands

    RC/scap ex
    kneeling ab crunch, 110 x 1 x 25, 120 x 3 x 20
    wood chop, 25 x 3 x 15 each side
    explosive leg extension, 90 x 1 x 15, 105 x 2 x 15
    seated row negatives, 80 x 4 x 8
    russian twists on incline bench w/plate, 25 x 3 x 25
    tricep press, 80 x 4 x 8
    explosive leg press, 175 x 3 x 15
    push press, 55 x 3 x 8


    Well, I got in four swims last week. I must say I've been enjoying goofing off and not focusing on hard training. And without a meet in sight, I'm still somewhat de-motivated. I just need to keeping going to the pool to get in more decent shape-- here I go now!
  4. Tuesday, July 15, 2014

    by , July 15th, 2014 at 10:10 AM (Trying to Train Smarter, Not Just Harder)
    First Weights, then a short swim. Felt kinda achy between the shoulders today, and kinda puny at weights. Was in a hurry, so I only did 2 rounds at each station, instead of three, and then at the pool, spent so much time talking I only went about 2500 LCM. Hurried over to the dentist for a cleaning then off to work. I have a lovely 55 minute drive, and the sky was lovely: sun shining, didn't see a cloud in the sky. 30 minutes after I get into work, the sky opens up & its suddenly pouring outside! Thunder - boom! Lightening! At this rate we'll lose power and all my charting will be paper - no EMR on these kinds of days, lol!

    1000 warm-up with 400 of it drills
    400 moderate
    400 pull
    100 breast
    400 pull
    100 breast
    300 choice/warm down
  5. Needed a recovery day

    by , July 15th, 2014 at 07:28 AM (Mixing it up this year)
    This was my recovery day today.

    500 free
    500 free kick w/zoomers

    4 times thru IM order
    4x50@1:10 for fl, bk, & br @1:00 for fr
    30 sec rest

    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free kick w/zoomers
    2x100 from block as 15m sprint then easy free #1 fly, #2 free

    Total 2500 meters
    Swim Workouts
  6. 7|14|14 OW

    3 swims, one long swim with fins and two brief swims without:
    1) 40 min (w/fins) doing 1 min high effort bursts of free and dolphin/flutter kicking on back. Back and breast recovery swimming between

    2) and 3) fly and free between laying around on beach

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    Legs are fried from alll the finned kicking and the bicycle has become quite painful.

    Water here isn't too clear. I like it clear without any surprises. Next week is vacation in Aruba where the water is clear, so I plan to taper it down here some.

    Updated July 15th, 2014 at 01:32 AM by __steve__

  7. How can I make my program more welcoming to new swimmers

    by , July 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: How can I make my program more welcoming to new swimmers?

    A: Most experienced Masters coaches can size up a new swimmer with a high degree of accuracy the moment the swimmer walks on the deck. Most of us can tell quickly whether a new swimmer looks fit from various clues. Is the new swimmer wearing a bathing suit from the set of Magnum P.I.? Did he bring goggles bought from a discount department chain--if he has them at all? Did he bring a bag of swim gear purchased from a store that sells "dollar" items?

    Regardless of your initial assessment, you need to acclimate new swimmers into your program beginning on day one. If they don't have a positive experience right off the block the first day, the likelihood they will return diminishes.

    Here are some important ways you can make your workouts more inviting to new members:

    • Introduce yourself and shake hands. Repeat the new swimmer's name when he introduces himself. Call him by name frequently during practice.
    • Don't overwhelm the new swimmer with too many questions. If he has a positive experience, there will be plenty of time to understand his goals and motivations for swimming later. Simply ask him, "What brings you to the pool today?" In most cases your answer can be "You've come to the right place." If possible, let the new swimmer know others swim in your program for the same reason.
    • Ask how the new swimmer found out about your program. Knowing if there is a friend or family connection is important. Also, knowing how swimmers find out about your program is a valuable marketing metric.
    • Ask if he has swum before and when. This will help you gauge a new swimmer's fitness level, and whether he understands "swim talk" and swim etiquette. Make him aware that you are on deck as a resource for questions and concerns.
    • Before the swimmer enters the water, ask if he is a current USMS member. If he is, you can verify that membership on the website. If he is not a current USMS member, and you offer a trial or guest membership, have the swimmer complete a Guest Membership application. Guest membership to USMS may be used for up to 30 consecutive days and only once in a member's lifetime. Direct each nonUSMS member to the website for membership benefits and registration.
    • Make sure the new swimmer knows he can stop whenever necessary. If the new swimmer is sharing a lane, show him where it's best to stop. This will help reduce anxiety and increase safety for all in the lane. If the new swimmer doesn't swim all four strokes, let him know he can use whichever stroke is most comfortable.
    • Assign the new swimmer to a lane where he will experience the most immediate success. Attempt to reduce the frustration and fear of failing to perform the workout or the assigned tasks.
    • Introduce him to each of his lanemates. Most coaches know who is more welcoming to new swimmers than others. Connect the new swimmer with this "welcoming committee" as soon as possible. Often, new swimmers are less intimidated to ask a teammate a question than the coach.
    • Praise the new swimmer often. Tell the athlete what you see that he is doing well, even if that might be difficult to identify. Ask the swimmer how he feels and if there is anything specific he would like you to look at concerning his stroke.
    • Don't let the new swimmer exceed his workout capability. A good coach manages the athlete's expectations and ability levels. Keep the swimmer safe and comfortable. There will be plenty of time to challenge the athlete's will to succeed and improve later.
    • At the end of practice, congratulate him for finishing his first workout. Tell him you hope he had fun and invite him to return. If he does return, give him a welcome package complete with your program's information and team logo marketing materials (most often a cap). Better yet, include USMS marketing materials--bag tags, caps, stickers and brochures, which can be ordered from USMS (for free, with only a small shipping fee).
    • Lastly, never underestimate the power of a smile. Remember, you're a Masters coach. The first rule in making a practice fun for swimmers both new and old is to look like you're having fun and enjoying your time on-deck.
  8. Workout 07/14/14: evening

    by , July 14th, 2014 at 08:07 PM (Maple Syrup with a Side of Chlorine)
    After a busy weekend of work and then activities at church, I was happy to get out of work early today and rest a bit at home before a swim this evening. The pool was a bit crowded so I was not able to get in what I had planned, but I was able to do ...

    200 Fr/200 IM drill
    200 kick

    2 x
    - 4 x (3 x 25 on traffic:, as sprint, sprint, easy, the 2 fast IMO)
    - 200 Pull with buoy fast

    200 loosen and out
    (Solo/Rec/1800 yds/40 min)

    I was able to get a 2 mile jog in on Saturday night, and I have been a little sore from the open water adventures last week. I'm looking forward to the Baystate Games this coming weekend at Springfield College in Mass. I am signed up for just Saturday, doing:
    400 Free
    400 IM
    100 Back
    50 Free

    Out to be an interesting day, befitting my first ever LCM meet. I haven't been very consistent with training over the past few months (and haven't been in a long course pool since last summer), but I am looking forward to the challenge of LCM! The 400 free swims around noon, and then the rest of the meet starts at 4:30 - I plan to use the 400 IM as an extended cooldown/warmup before the 100 back.

    Edit: found the psyche sheets here.

    Updated July 14th, 2014 at 08:34 PM by rxleakem

    Swim Workouts , Planning
  9. Week 94 - Monday

    by , July 14th, 2014 at 01:51 PM (After a long rest)
    I had a rough nights sleep last night, I had a lot on my mind and was very hot all night. My daughter just missed a couple of individual TAGS times yesterday and she exited the 100 back in tears(which only lasted a few minutes), but my heart went out to her. We have always focused on personal best times and I was so proud of her when she came out of the pool and gave me a hug and said that she was pleased with her swim(you could tell she was upset with the start) because it was a best time. I almost teared up when she said that. I also learnt a lesson yesterday about what I must have put my own mother through as a child(sorry Mum). For the first time yesterday I realised that it hurts the parent and not just the child when your child does not get what they have worked so hard for. I have done my best to not coach and not put any pressure on her and have tried keeping the big picture of swimming for life at the forefront of all our conversations but you do second guess yourself and I kept asking if I was part of the reason she missed her time. I have no intention of mentioning her missing her goal but rather to continue setting goals and encouraging her toward her goals with the #1 part being to have fun. You can probably tell I am very proud of her.

    I was awake as the alarm crept toward 4.30am and just got up without the alarm going off. Todays workout felt surprisingly good and smooth. I did not feel very fast but I did feel strong and my times were pretty consistent today.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets

    4x(300 smooth on 4mins with paddles, 4x50 build on 1min)
    6x(100 kick with fins on 1.45, 2x50 kick with fins on 1min)

    Warm down
    6x100 on 1.30 with snorkel perfect swim

    Total 4500LCM

    I was holding 3:30-3:33 on the 300's with paddles and then built each 50 to 33-34 on the 50's. The kick was interesting and I held 1:15 on the easy 100 and then 30-31's on the fast 50's with fins. I felt good today.

    20 more days til worlds!

    Psych sheets were released today for worlds (there's a link on the usms forums) and I am ranked 3rd in the 800, 6th in the 200 and 2nd in the 400. I am also swimming the the 50 free(this will be interesting to see if I have enough speed to place top 10) and the 100 free. There are some very strange entry times in many different age groups. My event rankings seem to line up with what I know of the domestic and international competition. Looks like there are some really fast guys in my age(I suspect all ages). I am looking forward to some really fast racing.
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout-07/15/2013

    by , July 14th, 2014 at 12:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 250 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:40
    6 X 50 kick 1:20
    Build each 50 to fast
    1 X 100 swim

    6 x 100 2:15
    All 6 @ 85/90%

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

    6 x 200 pull 3:00
    Descend in pairs

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Getting as much distance training in as I can

    by , July 14th, 2014 at 07:42 AM (Mixing it up this year)
    With 2 weeks before taper I am hitting the distance swimming hard. Monday and Wednesday will be hard distance free sets with Tuesday as a distance fly day. Then hopefully I can get in for a short swim on friday some time. I will be coaching at the state meet at GA Tech so hopefully during the break I can get in and just keep my feel for the water. Then kick it back up the following week for one last push.

    My pacing is really going well, so well I hope to be back around low 23 minute or high 22:55ish at Nationals for the 1500 Free.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free w/paddles & bouy went 1:30, 1:30, 1:29, 1:30, 1:30
    1 minute rest
    5x100@1:40 free w/paddles & bouy went 1:28, 1:29, 1:30, 1:29, 1:28
    1 minute rest
    5x100@1:35 free w/paddles & bouy went 1:29, 1:29, 1:30, 1:29, 1:29

    500 free kick w/zoomers
    500 free EZ w/snorkle

    Total 3500 meters
    Swim Workouts
  12. 7|12|14 plenty of riding with some ow swimming

    Weights yesterday

    About 40 KM on mountain bike
    1 mile jog
    2 separate brief OW swims
    • the first about 400 and the second was about 1km with fins (included sprints with floating/kicking on back for rest)
    • included strokes for each

    Watching game in room now. Plan to do yoga at halftime

    The pic is from Wednesday, unfortunately all the trees were bulldozed (probably for development) down by this morning
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  13. Did not expect to swim this morning

    by , July 12th, 2014 at 01:48 PM (Mixing it up this year)
    My Y team was supposed to be at a meet that got cancelled due to weather since it was an outdoor meet. Went to the our Y since the CCAC was closed for a meet.

    Temperature was 86 degrees today and the clouds were ominous so I tried to get some yardage in before getting thrown out.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & bouy went 2:45, 2:45, 2:45, 2:42, 1:37
    500 free kick w/zoomers fast
    500 free w/snorkle

    Total 3000 yards
    Swim Workouts
  14. Week 93 - Saturday

    by , July 12th, 2014 at 11:34 AM (After a long rest)
    The regional championship meet is being held at our pool so this affected our workout slightly this morning. We normally swim at 7am on a Saturday but had to start at 6:30am and we had lots of kids shuffling around at 7:30am so we had to get out pretty quick.

    My my daughter is swimming at the champs meet and it's been fun again to see her drop more time on everything she has swum so far. I am so excited that she is having fun. Despite missing her goal to qualify for TAGS on the 200IM last night she dropped another 4 seconds and missed the cut by about a second. When you consider she has knocked about 25 seconds off her 200IM this season it's hard to be anything other than very proud and I keep telling how proud i am of her.

    Todays workout was a mix of speed related sets and I again am feeling pretty good.

    400 free with snorkel
    6x50 catchup on 1min

    main sets
    4x(50 fast on 35, 50 fast on 1min, 100 easy on 1:40)
    16x50 kick on 1min
    8x100 on 2mins swim as 25fast,25easy,25build,25 fast

    warm down
    3x300 with snorkel easy perfect stroke

    Total 4000LCM

    i was holding 30-31 on the fast 50s and felt pretty good and strong. The kick I was holding 47-50s. The 100s were really fun and felt strong and smooth on the fast portions. I was coming in under 1:10 on all of these so felt really good about this set. The 300s I felt smooth.

    We did our last dryland after practice and I hit this very hard. We did 3 rounds of(5mins of Abs(crunches, leg extension, planks, v sits, one arm one leg planks) done as 45 secs on, 15 secs rest, 5mins of vasa swim trainer).
    Swim Workouts
  15. 7/12/14

    I guess I'lll try this blogging thing again. Quite a bit of rest on this one but it was painful. The pain didn't really set in until about half way through the main set while climbing out for sprint 25's.

    400 free
    200 IM kick/drill
    100 IM swim
    200 kick w/fins
    -25 on right side
    -25 on left side

    200's on 3:30
    25's on 40, odds from the blocks

    200 free build within each 50
    4 x 25 sprint
    200 free neg split
    4 x 25 sprint
    200 build
    4 x 25 sprint
    100 scull

    5 x 100 pull @ 1:40 breathe 3/5/7/9 by 25
    -cruise this and stretch out

    200's on 3:45
    25's on 40, odds from blocks

    200 back build within each 50
    4 x 25 sprint
    200 breast neg split
    4 x 25 sprint
    200 IM build
    4 x 25 sprint IM order
    100 scull

    200 w/d

    3800 scy

    Climbing out took its toll on me a little. With the extra rest came expected speed. I'm quite happy with today's results.
  16. Friday, July 11

    by , July 11th, 2014 at 04:31 PM (The FAF AFAP Digest)


    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 shooters w/fins + 25 EZ @ 1:10
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:10
    50 EZ

    4 x (25 fast kick + 25 EZ) @ 1:00
    50 EZ

    5 x (6 x 50 w/fins)
    1-4 = fly/back/breast/free @ 200 pace @ 1:10
    5 = fast kick @ 100 pace (:31s) @ 1:10
    6 = EZ @ 1:30

    6 x 50 DPS free w/paddles @ 1:00
    10 EZ

    Total: 3450 m


    Well, I can see why Mark complains about long course stroke workouts. The short axis strokes are particularly hard. Didn't feel great, but at least I got myself to the pool! I'm off to VA this weekend to see Teen Fort. I would love to swim with my team, but GMU is closed for 3 months this summer. So I'll be on my own.
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout-07/14/2013

    by , July 11th, 2014 at 03:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    3 x 100 kick 2:30
    1 x 100 swim 2:00
    3 X 100 kick 2:30

    9 x 100 2:30--choice
    #3-6-9 are fast

    4 X 250 4:00
    200 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Week 93 - Friday

    by , July 11th, 2014 at 02:59 PM (After a long rest)
    To this point in my adult life I have not been a fan of massages; I know that too many this reaffirms how weird I am, but there is something about a stranger touching me that I have always found quite off putting. This all said I have changed my mind. Due to my soreness I asked my wife to arrange a deep tissue massage for me. I think my actual words were, "please arrange for a former east german swimmer to pound on my back and shoulders for an hour and a half". When I showed up for my appointment I definitely did not have anyone that looked like my description. Instead TC was a very small South Korean man with a very soft voice. You can imagine what I was thinking! After about 30 seconds I realised TC was a very skilled massage expert who also must have been a former Judo world champion. I went from speaking to complete silence within 30 seconds. I have never ever felt so much pain and pleasure in my life. TC continued to beat, stretch, twist and thump my back, shoulders, neck and legs for another 1.5 hours. When I was done I had not said a word, I was out of breath, and mush. At the end of my appointment I made my next one and signed up for the once a month massage for the next year(seriously). It was awesome.

    I had a lousy nights sleep, probably due to the pain, and pleasure of the massage, and probably only got a couple of hours of sleep before I had to get up for practice. Todays workout was much less yardage again(second day in a row). I felt sore from the massage in the warmup but when we got to the main set I felt pretty good and had a great set of 50s at 800m pace. I am feeling much better than I thought at this point with only 23 days til worlds.

    Warm up
    400 free with snorkel
    6x50 alternating finger tip drag and catchup on :50

    Main sets
    10x50 drill build by 25 on 1min
    20x50 with tempo trainer holding 33.5 per 50 to my feet on 1:07(one beep of rest on the tempo trainer)
    6x100 kick on 2mins

    Warm down
    700 LCM with snorkel perfect swim

    Total 3500LCM

    On the 50s at 800 pace I was comfortably holding 32-33s and on the last 6 picked up the pace dropping to 28 on the last one. There was quite a bit of rest on these pace 50s but I felt like I had a lot of easy speed. I am feeling really good and more rest will really help. Considering we have not even really started our taper yet I am swimming very well at the moment.
    Swim Workouts
  19. 7|10|14 bike ride / Columbus swim

    30km out and back ride through nice scenery and terrain.

    Destination: El Puerto de Santa Maria, for a swim. Chose this place from google maps because the inlet is smaller than the width making smoother and warmer water. My calculations were spot on as it turned out to be a nice swim. Water was about 75⁰F, there were plenty of landmarks on the horizons to help me one-eye-breathe navigate.

    The ride was the best part taking me through a variety of stuff while culture bouncing off the coastline.
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    All were selfee's and shots from bike taken from waterproof fujifilm XP with mini tripod.

    Was a 4 hour trip. The only energy source or fluid I had was a beer at the beech, thus I bonked on way back in the headwind. I did drink like a camel prior so I didn't dry out.

    Updated July 12th, 2014 at 02:58 AM by __steve__

  20. A harder workout with the new toy

    by , July 11th, 2014 at 08:00 AM (Mixing it up this year)
    Ok I am getting the hang of this Garmin and now carry a pair of reading glasses to the pool to look at it during practice. Still experimenting with it but I like getting my average splits per 100 when doing longer swims.

    Today I was joined by several masters due to overcrowding in their lane. I just adapted to their workout since I was doing a distance day.

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy
    2x400 free w/paddles & bouy
    4x50 fly
    300 free kick w/zoomers
    200 free w/snorkle and steady kick

    Total 3000 meters
    Swim Workouts