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  1. Week 123 - Tuesday

    by , February 4th, 2015 at 11:15 PM (After a long rest)
    I am in southern California with work this week and managed to grab a shortish lift with a very very short swim before heading to the airport.

    10 mins on the vasa swim trainer done as 1:30 on :30 off
    3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside, lower back extensions) done as 80%, max, fail and 10,8,6 reps by round
    10 mins of abs done as 2x(flutter, oblique crunches, leg lift, one hand one leg planks, flutter kick) with :45 on, :15 off except the last flutter of the last round where we did a minute.

    100 very easy
    Swim Workouts
  2. Workout 02/04/15: noon

    by , February 4th, 2015 at 07:28 PM (Maple Syrup with a Side of Chlorine)
    After last week's OHS my head cold flared back up and I remained dry. I could have gotten in a short swim before the Super Bowl on Sunday, but church in the morning I met with a classmate to catch up on a project before going to the nursing home, so I ditched the swim. With our Patriots in the big game, we had a get-together with the family filled with food and good conversation, plus a great game! Oh, and I can't forget the annual challenge from my buddy jaadams1 - this year he came up with the loser doing 10 x 100 fly on 1:40. While his Hawks lost the game (he did the swim on Monday with even faster intervals while I shoveled a foot of snow), today I was able to get into the water and do it as well.

    200 Free/200 Back/200 IM drill
    10 x 100 on 1:40 (held 1:25 for first 5, 1:30 on rest, with 1 length single-arm on #6-9)
    1 minute rest
    1 x 100 for time - went 1:12 (and didn't puke)
    400 (100 kick, 100 AP)
    100 loosen and out
    (Solo/Rec/2200 yds/45 min)

    Updated February 9th, 2015 at 08:37 PM by rxleakem

    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 02/05/2015

    by , February 4th, 2015 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    5 X 200 3:30
    Swim 2 X 100 IM within each 200. Negative split!

    17 X 100 free 2:00
    #3-6-9-12-15 @ 85/90%
    #16/17 are swim down

    Swim Workouts
  4. 2|3|15 drylands

    by , February 4th, 2015 at 10:50 AM (Blog)

    5 x (10 rep BW dips + 10 rep BW pullups) supersetted, resting about 1:45
    • feet touched floor at very bottom of pullup movement giving me a break

    3 sets of 10 rep chest press machine

    1 set of 18 rep single DB pullover (50 lb)

    5 minute of yoga-like stretching

    5 x 5 sec of mayurasana on 1:00

    Workout was no more than 50 minutes and I weighed in at 173.5 lbs. Surprising, is that I weighed out at 172.5 lbs (on same scale) and I didn't break a sweat, go pee or anything. Where did the pound of weight go? All I can think of is CO2 and water vapor loss through respiration.

    Right inner forearm muscle has been bugging me for over a month and these pullups did it in. Been doing light therapeutic exercises for the area up until this workout, and it is not improving. Might be time for a cortisone shot in there.
  5. Laying on the backstroke today

    by , February 4th, 2015 at 07:18 AM (Mixing it up this year)
    Felt like working on backstroke. For some reason when I do backstroke kicking I really engage my legs better than with any other stroke.

    500 free
    500 free kick w/zoomers

    10x50@1:00 back holding 48
    600 back kick w/zoomers alternate by 100's streamline, fashion model, arms perpendicular

    8x25@:40 free w/paddles hold with finger tips don't wear them
    200 free w/snorkle maintain 6 beat kick

    Total 2500 Yards
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 02/04/2015

    by , February 3rd, 2015 at 12:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    2 X 100 1:45 1:40
    3 X 100 Kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 choice 1:10
    #1: easy
    2-10: 25 fast/25 easy

    1 X 200 moderate 3:30
    1 x 100 fast 3:00
    Three rounds

    5 x 200 pull or swim
    Descend 1-3 on 3:20
    Swim #4&5 best effort on 4:00

    WARM DOWN: 4 X 50 East

    Swim Workouts
  7. Butterfly work

    by , February 3rd, 2015 at 07:22 AM (Mixing it up this year)
    Needed a back loosening day so butterfly to the rescue.

    500 free
    500 free kick w/zoomers

    8x25@:45 torque drill w/paddles & bouy
    8x25@:45 underwater fly kick w/zoomers & board this is a real challenge when you float well
    200 1 arm fly alternate by 50's
    200 fly kick w/zoomers streamline on back
    200 fly for time 3:27

    300 free kick w/zoomers
    300 free w/paddles & bouy

    Total 2600 yards
    Swim Workouts
  8. 2|2|15 LCM

    by , February 2nd, 2015 at 05:12 PM (Blog)
    WARMUP: 256 free in 12.8m area, used fins and snorkel
    DRILL: 1200 of various including back
    SET: 4 x 50 free on 3:00, with fins (0:29's)
    WARMDOWN: 200

    Tired from yesterday's drylands and fly
  9. Sun-Mon, Feb. 1-2

    by , February 2nd, 2015 at 02:16 PM (The FAF AFAP Digest)


    I swam at the Sewickley Y with Bill, Jim and John. They did an actual workout. I did 1650 EZ, not one fast stroke. Plus, I got to sit in the whirlpool and soak my sore scapula too!

    Monday: Swim/SCY/Solo @ Pitt

    500 various
    4 x 50 fly drills
    4 x 25 shooters w/fins
    100 EZ
    5 x 50 burst + cruise @ 1:30
    50 EZ
    3 x (25 AFAP + 75 EZ) @ 3:00
    14 x 25
    odds = @ 100 pace
    evens = EZ
    100 EZ

    Total: 1950


    I'm just resting hard this week for the Auburn meet. The area between my left shoulder blade and spine is still very sore. I'm not sure what I did to cause this issue. Maybe all the starts I did over a couple days? Anyway, slamming ibuprofen and icing.

    And now for an announcement ... I have joined Stewart Carroll's team, RAM, for nationals. Mark Cox has too, so RAM will have two blogger ringers from Pittsburgh. Or, as Mark, would say, at least we are "aspiring ringers." And hopefully, we can put together some good relays. I love my old team of course and will really miss swimming relays with them at Zones. But nationals is much more fun with a real team in attendance. Now I need to work on some plane reservations. I did manage to grab a spot at the Wyndham a couple weeks ago. The hotels seemed to sell out really fast for this meet. But I'm feeling excited about my spring meet schedule, which is good because I haven't been excited for awhile.

    I also signed up for the Albatross SCM meet on March 21. I'll only do 3 events. I'm just not sure which ones yet. This is my last year in the 50-54 age group for meters.

    Swim Meet Events

    Sex Distance Stroke Time Date
    4 Women 50 SCM Back 0:31.42 03/21/2015
    7 Women 50 SCM Breast 0:37.06 03/21/2015
    10 Women 100 SCM Back 1:16.50 03/21/2015
    21 Women 50 SCM Fly 0:29.64 03/21/2015

    I also saw that Arena has two new suits out: the powerskin carbon air and a new version of the flex. I haven't competed in so long that I haven't even tried my old version of the flex.

    Updated February 9th, 2015 at 11:04 AM by The Fortress

    Swim Workouts
  10. Week 123 - Monday

    by , February 2nd, 2015 at 08:41 AM (After a long rest)
    My wife and I went to the cinema yesterday to watch the "Imitation game", the story of Alan Turing and the cracking of the Enigma machine. I really enjoyed the movie. I avoided the Super Bowl and actually had an early night and slept great. This morning I felt good in the pool.

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

    Main set
    5x(300 pull on 3:45, 3x100 free on 1:05)
    100 easy
    8x75 kick on 1:20

    Warm down
    6x50 on :50 working on distance per stroke

    i held 3:10-3:12s on the 300 pulls and then held 1:00s on the 3x100s. I felt good on the fast 100s. The biggest challenge was getting equipment on. I seemed to leave a few seconds late on every 300 except the first due to the change. Pie worked the kick set and was holding :57-:59s. On the DPS I worked my walls and was going 7 and 8 strokes. This is at least 2 strokes less than I normally hold which I attribute to better and longer under waters.
    Swim Workouts
  11. Bug spray on deck...I can't breath

    by , February 2nd, 2015 at 07:28 AM (Mixing it up this year)
    Someone must have had a birthday party at the pool because the deck was covered with ants. The spray just made it that much harder to breath.

    500 Free
    500 free kick w/zoomer
    10x50@1:00 free holding 42
    5x100@1:30 free w/paddles & bouy holding 1:23
    500 free kick w/zoomer
    100 1 arm fly

    Total 2600 yards
    Swim Workouts
  12. 2|1|15 SCM and drylands

    by , February 1st, 2015 at 02:55 PM (Blog)
    SCM (pool without markings)

    100 Head-up freestyle with fly kick with fins and snorkel

    40 x 25 flutter kick on 0:40

    10 x 25 fly on 1:00 with fins (17 - 19's)

    11 x 100m on 0:50 (20's)

    Chest presses and rows, both on machines
    DB snatches (35's) + deadlift (160) superset, 25 reps - 10 reps respectively

    Updated February 1st, 2015 at 10:03 PM by __steve__

  13. Week 122 - Saturday

    by , January 31st, 2015 at 12:50 PM (After a long rest)
    My wife and daughter came back from camp yesterday afternoon and they both had fun but we're very tired. We had a great Thai takeaway and all went to bed early last night. I slept great and woke up early. Practice was earlier than normal this morning due to another meet at our pool. I texted Tom last night and asked if I could do a 2hour swim this morning. I have been sore all week and it was my hope that I would get a long warm down with the hope to get some of the soreness out of my muscles.

    Warm up
    400 free with snorkel
    300 IM done as kick, swim, drill per 75
    200 free with snorkel
    100 IM

    Main sets
    10x50 free on :40
    100 easy
    16x100 on 1:55 swum at 500 race pace
    400 free easy
    transitioned to kids workout
    1000 drill swim by 50
    10x50 on 1min focusing on catch
    12x25 no breathers with fins on :35
    8x(hold onto wall and kick, on whistle flip and do three strokes, flip, back to wall with flip and sprint a 25, with big emphasis and focus on overkicking)
    12x50 on 1min, odds free easy, evens back AFAP

    Warm down
    200 easy

    Not only did I make the 16x100s today but I held 56s until the last three where I went 57,57,56. I believe this is my best attempt at this set even with the reduced send off time. I mentally break the set down as 4 rounds of 4x100s. I have also focused on stretching out my stroke when I get tired which seems to help on rounds 3 & 4. The second hour did help and I felt good swimming a mix of slow easy swims, drills, kick, etc. The kick against the wall set was tough. On the fast 50s back I went 27 high, 27 low, 27 low, 26 mid. These were good swims for me and I felt good.

    After swimming I went to Yoga and toward the end of the session I tried an inversion for the first time. I actually did well going up with one leg for a few seconds, then tried adding the second leg, but as it went up my elbows collapsed. I will continue to practice this. I generally felt tired in yoga today but put this down to the tough swim. The inversion attempt was fun and I found I have another area to work on when we did the frog position. There is always something. I had a good day today.

    After yoga I hurried off to listen to my son compete in a music competition. He plays the trumpet; we have had the recorder and the violin before the trumpet. He is great but felt nervous and was disappointed with his performance. I was REALLY proud of him and despite his nerves he was REALLY good.

    Updated January 31st, 2015 at 12:57 PM by StewartACarroll

    Swim Workouts
  14. Friday, Jan. 30

    by , January 31st, 2015 at 11:19 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    usual 900

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    8 x 30 forward starts off the blocks
    -- workout on kick counts and breakouts
    100 EZ

    2 x (25 AFAP kick + 50 EZ)
    50 EZ

    2 rounds w/fins:
    1 x (25 AFAP + 75 EZ)
    1 x (broken AFAP 50, :10 @ 25 + 100 EZ)
    4 x 25 IM order @ 100 pace @ :30 + 150 EZ

    Total: 2600


    There was a varsity diving meet going on while I was swimming. So I had some nice viewing during all my easy swimming. I plan on taking the day off today and doing an easy swim tomorrow. But will do some stretching yoga and my rehab exercises. I woke up with pain the in the scapula area this am ... not sure how that happened. Hope the stretching will help.

    Updated January 31st, 2015 at 01:39 PM by The Fortress

    Swim Workouts
  15. Week 122 - Friday

    by , January 30th, 2015 at 02:26 PM (After a long rest)
    I had another decent night of sleep but again my legs hurt when I woke up and I actually have a little fluid on my right knee. Up until my early 30s I played indoor soccer until I tore my ACL. I rehabbed it and don't have any after effects in a normal week, however every once in a while I will over do it and I get some swelling. Perhaps I have hit my limit on my leg press and leg extensions and my old body is telling me to ease up.

    This mornings workout was not what I was expecting and I really hurt during and after this one. This was most definitely not race pace work and not what we have been doing lately! In a sick sort of way it also felt good to do a workout like this. This is like my comfort food....that does not mean I am going back to my old pound the yards ways.

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

    Main Sets
    4x(200 IM on 2:50, 2x100 back on 1:30, 4x50 on :35)
    12x75 kick on 1:25, done as 25 flutter, 25 fly kick, 25 flutter

    Warm down
    200 easy

    I was holding 2:25s on the IMs, 1:03-1:05s on the back and 29/30s on the free. The no rest between the 50s and the IM was what really sucked and it took at least the first 50 to sort of catch my breath, if you can call it that doing a 50fly. The last round I particular hurt but I brought it home strong goings 28s on the last round. The kick was active recovery and I was going 1:05s.

    16x100s tomorrow. Waaaahhhhhoooo!!!!

    We are organizing a team Yoga class next weekend which should be fun! Most of the in-town team who are going to Nationals will be attending, although a couple of people this morning told me that they cant make it due to being officials at the sectional HS meet being held in Rockwall.

    On the Nationals front I our team has made reservations and we are primarily staying at the Wyndam at LaCantera Pkwy. I am going to organize a team social and I am leaning toward the Yard House, which is near the hotel and has a great selection of food types and also got some great reviews.

    We are also working on a design for team shirts for Nationals. I know I am not the only one excited about Nationals!
    Swim Workouts
  16. I hate getting paged in practice

    by , January 30th, 2015 at 08:37 AM (Mixing it up this year)
    Spent 45 minutes fixing computer problems at work then it was back to swimming.

    500 free
    long break
    200 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy
    4x25@:45 free
    200 free w/paddles & bouy
    100 free
    400 free w/paddles & bouy
    100 free
    400 free kick w/zoomers
    100 free

    Total 2500 meters
    Swim Workouts
  17. Thursday, Jan. 29

    by , January 29th, 2015 at 05:34 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    usual 900

    Main Sets:

    4 x 25 burst SDK + cruise
    50 EZ

    6 x 30 starts off the blocks, cruise back
    -- did 5 starts for the events I'm doing in Auburn and an extra AFAP fly start
    100 EZ

    3 x (25 AFAP off the blocks + 75 EZ)
    100 EZ

    3 x (broken AFAP 50s w/fins + 150 EZ)
    -- :10 @ 25
    -- fly (20), breast (25), back kick (19+)

    10 x 25
    odds = free @ 100 pace w/paddles @ ;30
    evens = EZ @ :45
    100 EZ

    Total: 2680


    I'm a little sore from yesterday's 90 minute deep tissue ...

    I've been experimenting with using 13 kicks instead of 12 kicks for my 50 fly. But I fear I have to stick with 12. I'm just too close to the 15 m mark. But that'll mean a long glide into the wall ... I've also decided to stick with 9 for the 100 IM and 100 fly. But even that can be close with a glide at the start and depending on the dive. I should probably wear an old tech suit next week and give it a proper test. I know the blocks at Auburn have fins now, so that could make a tiny difference. Does anyone know if the blocks have fins in San Antonio?

    I was also thinking that, since shifting back to more classic HIT from quasi USRPT style training, I'm much more tired after practice.
    Swim Workouts
  18. 1|29|15 fatigued LCM

    by , January 29th, 2015 at 03:16 PM (Blog)
    Did weights yesterday. Worked chest, back, arms, lower back, and legs. Still recovering therefore the following short pool performance was without peak output.

    500 drill with fins

    6 x 100 fr on 3:00 as 50 fast / 50 recover
    • fasts: 29, 29, 28, 29, 28, 29
    • BL, BR, SN, BL, BR, SN

    2 x 50 Head-up freestyle with fly kick, with SN (snorkel) and fins
  19. Sarasota Y Sharks Masters 5:30 AM Workout 01/30/2015

    by , January 29th, 2015 at 12:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am heading out of town tomorrow so I will post Friday and Monday workout.

    WARM UP:
    1 X 300 5:00
    3 X 100 1:45
    3 X 100 kick 2:15
    Two rounds

    1 X 100 easy 2:00
    2 x 200 IM 4:00
    Three rounds

    6 X 150 pull 2:30
    1-3: Last 100 fast
    4-6: Last 50 fast

    WARM DOWN: 4 x 50 easy

    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast 1:10
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy
    150's: free 50's: choice

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 x 50 breast 1:15
    4 X 50 free--@85/90%-- 1:00
    4 X 50 easy swim down 1:00
    Swim Workouts
  20. Week 122 - Thursday

    by , January 29th, 2015 at 09:00 AM (After a long rest)
    I had a good night of sleep last night and felt a little better when I woke up than yesterday. Today was was weights and a recovery swim.

    10 mins vasa swim trainer
    3x(leg press, leg extension, leg curls, lunges, squats, leg curls) 10,8,6 reps by round with increasing weight, 80%, max, fail
    10 mins of abs done as 2x(flutter kick, oblique crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    I again was able to increase my max lift on my leg press, leg extension, and leg curls. I have also been focusing on my form during my leg exercises to ensure I don't introduce bad habits while increasing weight. We did the ab work as a group today and this really helped since there was lots of talking and laughing which helped distract the pain especially on the third round. The oblique crunches in particular hurt today. This is the first time I have done these and think they will help.

    400 free with snorkel
    6x50 catchup on :45
    6x100 swim on 1:20
    200 easy

    I did not feel as bad in the water as usual today.


    I just entered the DAM short course yards meet on 28th Feb and decided to really switch it up and will be doing all the IMs; 4IM, 2IM and 1IM. Not sure how this will go but thought it was worth a go.

    Updated January 29th, 2015 at 01:18 PM by StewartACarroll

    Swim Workouts