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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/11/2013

    by , February 10th, 2014 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    4 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 choice 1:15
    #3-6-9-12 are fast

    3 X 200 broken @ race pace--choice-- 6:00
    Broken :10 @ 100
    1 X 100 easy swim

    1 X 800 pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  2. Week 72 - Monday

    by , February 10th, 2014 at 09:22 AM (After a long rest)
    My daughter had to go to an emergency care hospital last night as a result of running a fever and generally feeling quite sick. She had a 102F fever and was diagnosed with strep throat. My son woke this morning complaining of a sore throat so I suspect we will all end up with it in the next week.


    I woke tired but no sore throat this morning. Today's workout was really tough and I was very tired when we were finished. As a result of sick kids I had to postpone my sit down with Tom to work on our training plan. Its hard to believe its only 26 weeks until worlds. We rescheduled our meeting until Friday.


    Warm up
    400 swim with snorkel
    6x50 catchup on 45


    Main set
    8x500 swum as 2x(500 pull, 500 over kick, 500 negative split, 500 AFAP) on 5.50
    10x50 kick on 1min


    Warm down
    100 double arm back


    Total 5300scy


    This is a lot of yardage in 70 minutes and with the 500s on 1.10 pace it was a high threshold day. I went 5.25, 5.30,5.25,5.10, 5.20,5.25,5.20,5.07. I swam all of these with paddles and 1 and 5 with pull bouy.

    --------

    We have had a few people ask to swim on our team at worlds and I found out over the weekend that it takes 60 days to reregister for another team meaning that it's not possible to reregister after nationals ahead of the 1st June registration deadline for worlds. This is a shame because people who don't have a team at worlds won't be able to do relays and it seemed joining a larger team would be a win win, but alas the timing does not work.
    Categories
    Swim Workouts
  3. Too many people in the lane today but managed well

    by , February 10th, 2014 at 07:51 AM (Mixing it up this year)
    Today I had to circle swim with 2 slower individuals but I do have to admit they were ok with me passing down the middle of the lane and they looked for me at the walls and did not leave in front of me, just before my interval.

    This weekend I had to find some of my old cloths, size 12's. Why is it a few weeks back all I could find were size 12's that I couldn't fit in but now that I can, all I can find are size 14's. It's like they all hid from me in my closet!

    5x50@:50 free
    100@2:00 free FAST in 1:21
    5x50@:50 free
    5x50@:45 free w/paddles & bouy
    2x100@1:40 free FAST in 1:21, 1:22
    5x50@:50 free
    5x50@:50 free w/paddles & bouy
    5x50@1:00 free kick w/zoomers
    3x100@1:30 free FAST in 1:21, 1:23, 1:23
    5x50@:50 free
    5x50@:50 free w/paddles & bouy
    5x50@1:00 free kick w/zoomers
    5x50@:50 free
    5x100@1:45 free w/snorkle EZ

    Total 3600 yards
    Categories
    Uncategorized
  4. Sunday 2/9/14

    Sunday 2/9

    PM only SCY

    2x
    500 swim
    8x25 @ :20 rest under H2O FL kick/BR pullouts
    4x75 @ 1:00 swim w/ paddles + snorkel

    2x
    4x150 @ 2:15 scull/drill/swim by 25 w/ snorkel
    16x25 @ :20 swim w/ paddles

    8x
    2x50 @ :40 AE STRK swim w/ fins (I.M.O. by round)
    100 @ 1:00 AE MAKE FR swim w/ fins

    400 EZ

    Total: 6000
    Categories
    Uncategorized
  5. Sat & Sun, Feb. 8-9

    by , February 9th, 2014 at 06:46 PM (The FAF AFAP Digest)
    Saturday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    150 scull
    100 fly drills
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    15 x (25 AFAP + 75 EZ) @ 3:00
    -- mixed it up with some from the blocks, some with fins and some kick
    -- I was hurting by the end of these. 15 is a lot of AFAP 25s.
    100 EZ

    4 x 25 w/chute
    50 EZ

    Total: 3050


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


    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins @ ;45
    50 EZ

    Main sets:

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

    1 x 50 kick @ 100 pace
    50 EZ

    2 x (5 x 50 w/fins, hold best average, approx 100 pace @ 1:30 + 200 EZ)
    1-5 = backstroke kick, UW 15 each length, held 24 high-25 mid
    6-10 = breast, held 29s

    3 x (4 x 25 AFAP @ 1:00 + 100 EZ)
    fly/kick/breast

    Total: 2850


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

    Had more car issues yesterday at Pitt. Had to drive my rear wheel drive car with my other car out of commission. Got stuck in the ice and had to call AAA. Made me late to dinner. Today, I didn't feel the greatest and kinda muddled through the workout. Still did 800 yards of AFAP/race pace work and the bursts. Nothing to sneeze at.
    Categories
    Swim Workouts
  6. Perfect storm...

    by , February 9th, 2014 at 03:17 PM (Alex's swim journal)
    Just as I was beginning to recover somewhat from the flu I caught a nasty stomach bug that knocked me flat on my back for about 24 hours. Friday Morning I had packed my bag and was looking forward to an afternoon swim at the Y on my way home from work. The swim bag never made it out of the car. I left work early Friday afternoon and went straight to bed, then bathroom, then bed, then bathroom, then bed, then... well, you get the idea. My stomach felt a little better by Saturday morning, but I could barely stand I was so weak. Spent most of the day going to the kitchen, trying to find something bland enough for my stomach to handle, and then crawling back upstairs to the bedroom to sleep it off. Rinse, repeat.

    Am out and about today... feel fairly normal, but I'm not swimming today and am spending the afternoon getting caught up on all the stuff I needed to get done Friday afternoon and yesterday. Sigh. This puts another big dent in my training. It just hasn't been my season so far!
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  7. Saturday 2/8/14

    Saturday 2/8

    PM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy only/100 kick w/ board)
    4x100 @ 1:30 AE
    8x25 @ :40 V.S.

    10x100 @ 2:00 hold 500 PACE + stroke count/kick outs (58s on #1-8 and 57.7, 57.0 on #9/10)

    400 EZ

    Total: 3400
    Categories
    Swim Workouts
  8. Friday 2/7/14

    Friday 2/7

    AM and PM SCY

    AM swim:

    "3000 on the House" done as follows:

    2x
    500 swim every 5th 25 scull
    500 pull w/ buoy + paddles + snorkel

    1000 kick w/ board + fins

    Total: 3000

    PM swim:

    "Valentine Invitational Day #1"

    500 swim (75 FR/25 S-line kick on back/25 scull)
    6x75 @ 1:15 k/dr/build
    6x100 @ 1:30 D1-3, 4-6
    8x25 @ :40 under H2O FL kick/FR kick on back in S-line
    8x25 @ :40 V.S.
    50 EZ

    300 swim
    2x
    4x50 @ :50 D1-2, hold 3/4 @ 500 pace
    100 EZ

    100 EZ

    500 FR - 5:08.42 (57.88/1:01.81/1:02.45/1:03.10/1:03.18)
    Not a great swim. I was hoping to be under 5:00 on this swim. I think this week of workouts combined with a less than ideal "recovery day" (see AM practice above) and the fact that I forgot a competition suit (so I was sporting a heavy mesh drag suit) meant I was sluggish the whole race. I just couldn't get into 5th gear and get going.

    1000 assorted warm down (fin kick, pull, drill, etc.)

    Total: 4500
    Categories
    Swim Workouts
  9. Week 71 - Saturday

    by , February 8th, 2014 at 01:20 PM (After a long rest)
    Thursday afte practice I felt so bad I decided to work from home. By the end of the day I felt a little better. My throat was sore and I felt very tired and achy. Late Thursday we got an inch of snow which caused the schools to be shut on Friday and as result the school district closed the aquatic center, so no practice yesterday.

    Today I felt much better and actually had one of the best nights sleep I have had in some time. I did my normal Saturday routine which is the only day I include a coffee before I swim. I had a very good practice today and we focused on mid distance quality oriented sets.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    3x500 free on 6mins, swum as #1 negative split, #2 overkill, #3 AFAP.
    100 easy
    2x(2x100 IM on 1.30, 3x200 on 2.30 descend 1-3 swum as #1 aim for 10 seconds rest, #2 aim for 20 seconds rest and #3 under 2mins)
    4x50 Free relay

    Warm down
    200 easy

    Total 4050scy

    I felt good today. The 500s I did the first 500 with paddles and went 5.20 and negative split by 5. The second I focused on the over kick and went 5.40 and the AFAP I went 5.10 and also negative split the 500. The next set I held 1.10s on the IMs and then went 2.20,2.10,1.58,2.17,2.09,1.57 and felt strong. After finishing the set I was pretty winded and was told to hop out and do a relay. The relay in the next lane to me was about 10m ahead coming into my leg and the guy in the next lane is a former masters world champion(scot carpenter) and I could not resist doing a really big flier so went in enough time ahead of the guy in my lane so that I went in with Scot. I think I caught him by surprise because I took a body length on the first 25 and then went away on the second 25. Despite not liking to cheat I could not resist

    Updated February 8th, 2014 at 07:20 PM by StewartACarroll

    Categories
    Swim Workouts
  10. An old workout, tough especially in 84 degree h2o

    by , February 8th, 2014 at 11:12 AM (Mixing it up this year)
    It was hot at the Y today but I managed to go 5000 today.

    3x100@1:40 free
    5x50@1:05 fly
    3x100@1:40 free w/paddles and board
    3x100@1:30 free w/paddles
    5x50@1:05 fly
    5x50@1:05 back
    3x100@2:00 free kick w/zoomers
    3x100@1:40 free w/paddles and board
    3x100@1:30 free w/paddles and 6 beat kick
    5x50@1:05 fly
    5x50@1:05 back
    5x50@1:05 breast
    3x100@2:00 free kick w/zoomers
    3x100@1:40 free w/paddles and board
    3x100@1:30 free w/paddles and 6 beat kick
    3x100@1:45 free EZ
    500 free kick w/zoomers

    Total 5000 yards
    Categories
    Swim Workouts
  11. Short swim in the gulf

    I had a very blissy swim in the gulf today. Yesterday’s steady rain was gone, and the day was brilliantly sunny. By noon, the overnight freezing temps had warmed up to the low 50s, and water temps were in the mid-50s. A strong north wind tamped down the waves, leaving just ripples on the surface. The tide was high, making the water deep enough to swim on the near side of the first sandbar. I ended up swimming back and forth along a 300m stretch of beach, staying in for about 30 minutes. The water was very clear, but there wasn’t much to see—I encountered one jellyfish, white with pale yellow tentacles, that was floating about 3 feet under the surface, and a small white fish that swam by underneath me.

    It was very peaceful out in the water. I did some backstroke, ducking my head entirely under the water to see the ripples on the surface, then turning back over for some freestyle, where I watched the rippled sand beneath me. Swimming along was as easy as in a pool, with no current or waves to speak of. It was a lot different from a couple of days ago, when I got in just to play in the surf, and let the waves rock me around as I floated on the surface.
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  12. 2|7|14

    by , February 7th, 2014 at 07:49 PM (Blog)
    At LCM pool

    WARMUP
    20 x 12.2 on 0:30 free

    MAIN
    30 x 12.2 on 1:00 free fast / 12.2 easy during rest
    6 starts from block
    4 x 12.2 on 2:00 fast
    4 x 50 LCM on 2:00, F, S
    6 x 12.2 on 1:00 FK
    Categories
    Uncategorized
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/10/2013

    by , February 7th, 2014 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    5 X 100 1:45
    1 X 200 3:20
    6 X 50--descend 1-3/4-6 1:00

    1 X 500 kick

    4 X (4 X 75 1:30
    Round 1 fly, 2 back, 3 breast, 4-1 of each

    4 X 200 3:20
    4 x 150 2:30
    Swim or pull.
    Last 50 fast on all 8 swims

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  14. Friday, February 7, 2014 7:15-8:30am

    by , February 7th, 2014 at 12:05 PM (Fast Food Makes for Fast Swimming!)
    Woke up this morning with another nagging shoulder pain. It's not on the front side of the shoulder like most swimmers tend to get, my pain is on the back/outside edge of the shoulder joint. Not sure what exactly, but it doesn't really hurt to swim (after the initial 200 or so of warmup. Backstroke is the only thing that bugs it in the pool, so I just avoid that (no real changes in my practices) I'm sure it's something related to all the work I've been doing lately.


    500 Free warmup
    (500/500)

    5 x 100 Free @ 1:20 (1:11-12s)
    (500/1000)

    20 x 75 Free Pull @ 1:00 (held :53-:55s)
    aside from a long and boring set, this was good
    (1500/2500)

    10 x 50 Flutter Kick w/ board @ :55
    20 x 25 SDK w/ short fins on back @ :25
    (1000/3500)

    ---------------------------
    3500 Yards
  15. Short course when I was expecting long course RATS!!!!

    by , February 7th, 2014 at 08:09 AM (Mixing it up this year)
    I was expecting long course but low and behold they squeezed in another weekend meet.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy
    8x25@:45 1 arm backstroke alternate by 25
    10x50@1:00 back went 50, 50, 50, 50, 48, 48, 48, 48, 47, 48
    100 back kick w/zoomers
    200 free w/snorkle
    5x100@1:45 free EZ

    total 3500 yards
    Categories
    Swim Workouts
  16. Thursday 2/6/14

    Thursday 2/6

    PM only SCY

    2x
    300 swim w/ under H2O flip turns
    8x25 @ :40 drill/swim I.M.O.
    4x75 @ 1:00 D1-4 pull w/ buoy + paddles + snorkel

    5x under H2O returns
    100 EZ

    2x
    300 @ 4:00 AE I.M.
    4x50 @ :40 breathe every 4
    200 @ 2:40 AE I.M.
    4x50 @ :35 breathe every 4
    100 @ 1:20 AE I.M.
    4x50 @ :30 breathe every 4

    100 EZ

    2x
    4x25 @ :10 rest scull w/ snorkel
    8x25 @ :20 FAST FL kick w/ board + fins
    4x25 @ :10 rest scull w/ snorkel
    200 @ :30 rest FAST FL kick w/ board + fins

    2x
    4x75 @ :20 rest k/dr/sw by 25 w/ fins
    200 @ :10 rest EZ

    Total: 6400

    Updated April 1st, 2014 at 12:54 PM by Calvin S

    Categories
    Uncategorized
  17. Good morning north wind!

    After a few days of very warm temperatures, today’s windy, 37-degree predawn air reminded me how much I love my swim parka. I smiled at the steam coming off the pool as I drove up this morning for the PCST masters practice. The coach looked chilly on deck, so I let her keep my parka warm as I jumped into the pool for the following:

    600 lcm warmup (300s, 300k)

    2x thru:
    4 x 100 FR fast @ 2:30
    4 x 50 non-FR fast @ 1:30
    [I went 1:24/25 on most of these—I was consistent if not fast—and a 44 on my best 50 back. It was nice having a workoutmate in the next lane to swim with—I postponed 2 of my first set of 50s til the end of the set so that we could swim together on the second round, and we both ended up going a little faster.]

    That was it for the team workout. I stuck around in the now-otherwise-empty pool and did the following on my own:

    400 pull with paddles
    3 x magic 700 [free w/back, IM w/free, fr w/ kick]
    400 pull with paddles
    200 IM kick
    100 warmdown + play

    It was quite windy—I had trouble keeping my pool toys at the end of the lane—and with the wind and pool directions almost perfectly aligned, I enjoyed seeing how different strokes felt going with the wind vs going against it. When kicking freestyle with a board, the spray from my feet was blown against my head and neck—kind of a neat sensation. By the time I left a few other swimmers had come, which was a good thing—I had felt guilty watching the guards look cold, and knowing that they could have hung out inside if I hadn’t been there. They used to have little guard houses poolside that they used on cold days (just clear vinyl hung around guard chairs), but they’re not there this year.
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  18. Recovering slowly... counting strokes

    by , February 6th, 2014 at 07:18 PM (Alex's swim journal)
    I spent several days out with the flu last week and it's still taking me a while to get my strength back. I missed five whole days of swimming in a row... the first time that has happened in over three years. As I got back into the pool last weekend I made a conscious decision just to work on form for a while, knowing I would get frustrated by not swimming the times I was swimming when I left off training the week before. I focused on stroke count, rather than time. This has been a good thing, slowing down and doing a lot of drill... something I typically don't like to do, but know I should if my swimming is going to get to the next level.

    So I've spent this week working through all the TI drills for freestyle (and adapting some of them for backstroke). The balance thing and lengthening of stroke is starting to pay off (at least in terms of my stroke count). During a set of 20 x 25 free on :45 last Sunday, I was bringing them in right at :19-:20 with a stroke count of 12-13... pretty relaxed. My backstroke set was 9-10 underwater dolphins and 10-11 strokes to the wall in a slow :23-:24. I was doing 5-6 strokes on the fly set (probably :23-:24). So even though I was :02-:04 slower per rep i didn't feel so bad about it because I was really extending my stroke.

    My hope is that as my strength returns and I begin increasing the stroke rate again that my stroke length will have improved and I'll be swimming more efficiently. Last night Scotty and I did a pyramid workout. My strength was just not there, especially after fly, but, again, I didn't feel too bad about the effort because I could focus on stroke count. During the fly pyramid (25-50-75-100-100-75-50-25, all on :45/25 interval), I was able to bring my first length in at 5-6 full strokes and then hold 7 strokes after that. So the two 100s had total stroke counts of 27 (in 1:41) and 28 (in 1:39).

    I do feel like I'm running out of time to prepare for state (end of March) and I just don't have the yardage base that I have had the last couple of years by this time. I hope the work on efficiency can help compensate for some of that, but there's no getting around the fact that I need to be putting in the yards at pace if I'm going to reach my goals in the 400 IM, 200 back, and 1650 free. I don't feel ready to tackle 100s at pace for 1650 or 50s at 200 pace just yet, but I decided to do some 50s at 1650 pace... keeping track of my stroke counts. Tuesday I did 20 x 50 on 1:00; Today I did 30 x 50 on 1:00. Didn't feel too bad. Last year's pace was 1:31/100 for the 1650; this year I want to be around 1:25, so :42-:43 was the theme for my 50 repeats. The nice thing about doing 50s instead of 100s is that the form doesn't start to fall apart as badly. My stroke counts for the 50s were around 29-31 mostly (13-14 the first length, 15-17 on the second length). I'm guessing I should expect an average 16 strokes/length at pace... is that too many, too few? I don't know... I guess I need to see how the stroke holds up as I move to interval 100s.
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  19. Thursday, Feb. 6

    by , February 6th, 2014 at 06:46 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    RC/scap ex
    hi low wood chop on cable machine, 27.5 x 3 x 15 each side
    flutter kicks on bosu, 100
    good mornings, 75 x 3 x 8
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    deadlift, 65 x 1 x 6, 75 x 3 x 8
    kneeling crunch front and sides, 110 x 4 x 15
    explosive leg extensions, 90 x 3 x 12 (I never go full range of motion on these, just simulate my dolphin kick)

    Foam rolling/stretching, 20 min

    Treadmill, 50 min while watching The White Queen series. No encyclopedia necessary because I love medieval English history.


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

    Tomorrow is an off day and I am really looking forward to a massage!
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/07/2013

    by , February 6th, 2014 at 01:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30
    4 X 75 1:25
    8 X 50 KICK 1:15
    1 X 200 3:20
    4 X 100 1:40

    3 X 50 moderate 1:20
    1 X 100 @ 100% 3:00
    Four rounds, choice.

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 1:30
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts