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  1. Week 109 - Friday

    by , October 31st, 2014 at 02:56 PM (After a long rest)
    I had another good night of sleep, but woke tired but surprisingly not as sore as earlier this week.

    Today we did another brutal workout.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main set
    4x(2x50 back on 1min, 200 free on 2:05, 100 kick on 1min)
    200 easy
    20x25 no breathers with 10 push ups at one end and 10 dips at the other on 1min

    Warm down
    8x50 drill swim on 1min

    On the 50s back I was holding 33-35s, the 200s I went 2:00,2:200, 1:59, 1:58 by round. The kick 100s I was using as active recovery and was holding 1:40s. The 200s hurt. I worked on my second 100 and tried 6 beat kicking(as best as I could). This was not the hardest part of the workout. The 25s were horrible and after 110 push ups and 110 dips my shoulders were toast. Couple this with no breathers(which hurt more than they should) and I was beat. I made the comment that I thought I was in good shape, but after these 25s I realize I have a lot of room for improvement.

    Updated October 31st, 2014 at 08:13 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Halloween 2014

    by , October 31st, 2014 at 02:08 PM (Trying to Train Smarter, Not Just Harder)
    Feeling stronger and stronger. Didn't use fins at all for butterfly today (of course, I only had to do 6 25's) and I'm feeling a lot better on fly, after 2 whole days of being honest with myself & not "cheating"


    600 back/free
    300 pull
    300 kick
    50 EZ
    Two times thru:
    150 IM twitch @ 2:20
    2 x 75 @ 1:10
    3 x 50 @ 1:00 hard/ez
    100 easy (Marci got out here)


    300 pull moderate effort
    6 x 100 kick/swim @ 1:50 (no fins)
    4 x 150 IM twitch @ 2:20
    50 ez
    3 x 200 pull @ 2:45
    600; 75 free/25 breast
    100 easy
    Total 5100 SCY

    Gotta find myself a couple of people to work out with on Saturdays. At lunch. In the sunshine.
    Categories
    Uncategorized
  3. A tough one today

    by , October 31st, 2014 at 08:59 AM (Mixing it up this year)
    Swam in with the Master group today, too many manatees in the lap lane.

    200 free
    200 kick
    200 free
    200 finger tip drag
    200 free
    12x50@1:00 free red line sprints

    3 times thru
    3x100@1:40 free w/paddles & bouy
    4x50@:55 free w/paddles & bouy

    2x100@1:40 free w/paddles & bouy
    4x50@:55 free

    Total 3500 meters
    Categories
    Swim Workouts
  4. Week 109 - Thursday

    by , October 30th, 2014 at 07:33 PM (After a long rest)
    My son played in the school orchestra last night and we were late home. He is playing the trumpet this year and he is actually quite good.

    I was tired when I woke up this morning and actually was woken by the alarm for the first time in a long time. Today was weights and a loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,10,10 reps per round increasing weight by round

    Swim

    400 free with snorkel
    8x50 catchup on :45
    6x100 kick with fins on 1:30
    12x50 free with snorkel easy on :45

    I planned on going easier in the weight room today, but as usual I am my own worst enemy and I am hurting pretty bad. I lifted heavier today than Tuesday!!!
    Categories
    Swim Workouts
  5. Tues-Thur, Oct. 28-30

    by , October 30th, 2014 at 05:44 PM (The FAF AFAP Digest)
    Tuesday: Drylands:

    straight arm dips, 75 x 3 x 25
    good mornings, 85 x 4 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abductor, 100 x 4 x 6
    flutter kick on bosu, 2 x 100
    russian twists on incline bench, 25 x 3 x 25
    kneeling ab crunches, 130 x 3 x 14
    deadlift, 70 x 4 x 6
    tricep press, 60 x 4 x 8
    bicep curls, 10 lb DBs x 3 x 15

    15 minutes on stairmaster
    15 minutes of stretching



    Wednesday: Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    20 x 25 backstroke w/fins @ 100 pace @ :40
    -- 11 high-12 low
    -- took 10 kicks & 3 strokes, so very little swimming

    200 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 13 high-14 mid

    250 EZ

    20 x 25 kick w/fins @ 100 pace @ :40
    -- 11 high-12 flat
    -- started with dolphin, but my quads were too sore to hold 100 pace, so switched to free

    300 EZ

    Total: 3350



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    same as Wed

    Main Sets:

    6 x 25 burst SDK + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    3 x (AFAP 50 kick w/fins, break :10 @ 25 + 100 EZ)
    -- 20-21 flat
    100 EZ

    3 rounds:

    2 x 100 backstroke kick @ 2:00
    1 x 50 breast kick on back @ 1:30

    100 EZ

    Total: 3150



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

    The legs are feeling pretty tired after the last four workouts. I'll probably need to do a recovery workout tomorrow. We're heading to NoVa to visit friends this weekend. Should be fun! With the time change Sat night, there's a chance I'll drop in on the Patriot Masters Sunday am practice.
  6. Sarasota Y Sharks Masters 5:30 AM Workout 10/31/2014

    by , October 30th, 2014 at 02:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are in meet prep mode for our SCM meet Nov 8-9. I will be away this weekend so will post Friday and Monday workouts.

    FRIDAY
    SCY

    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 x 50 swim 1:00
    8 x 25 sprint kick :45
    1 X 50 swim

    3 X 50 moderate 1:10
    1 x 100 @ 85/90%
    Choice. Four times through.

    8 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 x 500 swim or pull

    WARM DOWN: 4 X 50 easy

    3400Y

    MONDAY
    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.

    1 x 300 kick

    10 X 100 2:15--choice
    #3-6-9 are fast. #10 is easy.

    8 x 25
    odd: build to race finish
    even: blocks--sprint 20

    1 X 400 pull or swim

    WARM DOWN: 4 X 50 easy

    3200Y
    Categories
    Swim Workouts
  7. Thu Oct 30th, 2014

    by , October 30th, 2014 at 12:04 PM (Ande's Swimming Blog)
    Thu Oct 30th, 2014 SCY

    Whitney Coached
    Diving well 6:30 to 8:00 dove in on time
    swam with Tyler, Alleycat, Leslie, & Korey

    Warm up
    6 rounds of
    100 FR on 1:20
    50 k on 1:00
    2 x 25 on 30

    Main Set

    3 rounds of
    5 x 200 on 2:30
    8 x 25 odds fast 1 breath evens easy

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  8. 10/29/14

    In and out quickly tonight

    300 free
    300 alternate Back/Breast by 50
    200 kick
    100 scull alternate front/back by 25
    4 x 50 25 fist dr/25 fingertip drag
    4 x 75 catch up/swim/build

    400 @ 6:00 strong even pace
    100 @ 1:35 at 500 pace
    50 @ 60 at 200 pace
    500 @ 7:30 strong even pace
    400 @ 6:40 breathe 3/5/7/9 by 25
    -stretch out swim
    100 @ 1:35 at 500 pace
    50 @ 60 at 200 pace
    500 fast

    2 x 50 off blocks
    -went free and Breast

    Hot tub for a warm down

    3600

    My pacing is slowly coming around. Key word ----> slowly
    Categories
    Uncategorized
  9. Oh my aching knee

    by , October 30th, 2014 at 08:25 AM (Mixing it up this year)
    In an effort to do an easy recovery day I did some breaststroke today. That left knee of mine took a while to loosen up.

    500 free
    500 free kick w/zoomers
    200 breast pull w/paddles & bouy
    200 breast kick w/br fins
    200 breast pull with a flutter kick
    200 accordian drill w/snorkle
    200 breast
    500 free in 7:33
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  10. Wed Oct 29 2014 SCY

    by , October 29th, 2014 at 03:46 PM (Ande's Swimming Blog)
    Wed Oct 29 2014 SCY

    Whitney Coached
    Diving well 6:30 to 8:00 dove in 10 min late
    swam with Mike Tyler & Sierra

    Warm up
    went around 500

    Main Set

    4 rounds of
    50 on 40 done 25 fr 25 fl
    100 on 1:20 done 75 fr 25 fl
    150 on 2:00 done 125 fr 25 fl
    200 on 2:40 done 175 fr 25 fl
    8 x 25 fly fast on :25
    rest 1:00 next round bk, then br
    on 4th round intervals change to
    35, 1:15, 1:55, 2:35 & 20

    200 easy

    6 x 150 on 2:00 done 50 fr 50 bk 50 fr
    desc 1 - 3 hold 4 - 6

    100 easy

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/30/2014

    by , October 29th, 2014 at 12:57 PM (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.

    1 X 300 kick + 100 swim

    4 x 50 descend 1:05
    4 X 25 sprint :40 #4 on 1:40
    Two rounds, choice.

    1 X 100 cruise 2:15
    1 x 50 @ 100% 1:30
    Four rounds, choice.

    6 X 100 2:15
    odd: cruise
    even: @ 85/90%

    WARM DOWN: 4 X 50 easy

    3400Y
    Categories
    Swim Workouts
  12. Week 109 - Wednesday

    by , October 29th, 2014 at 12:33 PM (After a long rest)
    I had a great night of sleep but was sore when I woke up this morning; particularly my shoulders.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    5x100 IM on 1:40
    16x50 on :50 at 200 race pace(26/27), swum to failure at which point skip a 50 and get back on it. 3 failures ends the set.
    3x200 perfect stroke on 3mins
    8x100 kick on 2mins best average

    Warm down
    8x50 drill swim on 1min

    Today was our 200 race pace day and this is always tough, but it was especially tough today. I held 26 high/27 low through #12 and missed #13 going 28. I skipped 1 and then finished out the set going 27s. This really hurt and I am still struggling with looking at failure as a success. This is still not usrpt but getting very close. The send off is a Rushall prescribes but we stopped at 16 rather than continue until multiple failures. This is a very hard set.

    When Tom told us we were doing a best average kick set my heart sank. This always always always hurts and again today was no exception. I started out holding 1:20s but in the middle slipped to 1:24s on two before getting back to a respectable 1:22 on the last two. Tom said my average was a 1:22.

    At the end I was so exhausted and my legs hurt so badly that I struggled to get dressed and even to stand. Several hours later I am still in a world of hurt. I have 2 more weeks before I back off for the SPMS meet. Cant wait!
    Categories
    Swim Workouts
  13. Weird Dream - Wed, Oct 29, 2014

    by , October 29th, 2014 at 10:29 AM (Trying to Train Smarter, Not Just Harder)
    So I woke up with the weirdest dream - perhaps some of my swim cronies have had this one - I was at the end of a swim practice, in the pool, with the impression that I had spent most of my water time chatting with people on the deck and to fellow swimmers between sets - - and the feeling I had was that I had totally wasted my time & I felt so dissatisfied with myself! Interesting thing to dream about right before waking, especially since I hop out of bed and head straight for the pool on Wednesdays.

    Solo at 5:30AM. Better than being solo at noon Saturdays, cuz I just get it done. Working on EVF as much as I possibly can.
    10 x 500 (basically) except that I had to get out early on the last one

    500 warm-up
    500 pull
    5 x 100 IM
    500 pull no paddles
    5 x 100 kick IM order
    500 swim
    5 x 100 IM
    500 pull
    500 swim
    300 (50 free, 25 breast)
    Total 4800 SCY

    Updated October 30th, 2014 at 08:09 PM by Celestial

    Categories
    Uncategorized
  14. My favorite distance set done well in hot water

    by , October 29th, 2014 at 08:15 AM (Mixing it up this year)
    The water was hot today at 81.9. Still I needed to loose some weight so it was going to be a hard workout today.

    500 free
    500 free kick w/zoomers
    15x100 free w/paddles & bouy
    #1-5@1:35 went 1:25, 1:25, 1:24, 1:23, 1:23
    #6-9@1:30 went 1:23, 1:23, 1:23, 1:23
    #10-12@1:25 went 1:19, 1:19, 1:19
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:19
    500 free kick hard w/zoomers
    500 fre w/snorkle EZ

    Total 3500 yards
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 10/29/2014

    by , October 28th, 2014 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 descend 1:00
    2 X 100 kick 2:30
    Two rounds

    1 X 75 build 1:15
    1 X 50 @ 100% 1:00
    2 x 100 cruise 2:00
    Four times through. All choice.

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

    1 x 500
    swim or pull

    WARM DOWN: 4 X 50 easy

    3600Y
    Categories
    Swim Workouts
  16. Week 109 - Tuesday

    by , October 28th, 2014 at 09:33 AM (After a long rest)
    I had a good night of sleep and felt good this morning. This mornings workout was lifting followed by a 2000 yard loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,10,10 reps per round increasing weight by round

    Swim

    400 free with snorkel
    6x50 catchup on :45
    10x100 swim on 1:30
    6x50 easy

    i worked the weights hard today and was able to do 10 reps at last weeks weights while doing 10,8,6. The swim felt hard and nothing was easy in the pool this morning. I did feel much better after the loosen up swim.
    Categories
    Swim Workouts
  17. What possessed me to work hard

    by , October 28th, 2014 at 08:18 AM (Mixing it up this year)
    Tried to stay away from my paddles this time and what did I do?.....Fly. The set I did is not as good short course as long course.

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:35, 3:37, 3:21, 3:22, 3:13 all over the place on this one
    500 free kick w/zoomers fast
    3x100@1:45 free w/snorkle holding 1:35's
    200 free EZ

    total 3000 yards
    Categories
    Swim Workouts
  18. Mon 10/27/14

    Lots of rest with expected speed tonight.

    300 swim
    6 x 50 kick @ 1:15 strong
    5 x 100 @ 1:45 choice descend (went back)

    4 x 300 @ 4:45 even pacing
    -odds pull , evens swim

    3 x through
    4 x 50 @ 1:35 at 90%
    50 @ 1:35 at 100%
    2 x 50 @ 60 active recovery

    3350

    i didn't swim extremely fast tonight but felt good. Consistent but mediocre sums it up perfectly.
    Categories
    Uncategorized
  19. 10|27|14 LCM

    by , October 27th, 2014 at 04:59 PM (Blog)
    Finally swam in a real pool

    40 x 12.5 on 0:15 fr
    20 x 12.5 on 0:30 fr
    10 x 12.5 on 1:00 fr with fins
    • form first, AFAP second

    500 fr with fins
    50 flutter kick for time - 0:47 (yuk)
    200 kick with fins

    Really, this was the first swim workout I've done that resembled anything close to tough since like, June. Made me exhausted

    Updated October 27th, 2014 at 11:40 PM by __steve__

    Categories
    Uncategorized
  20. Friday-Monday, Oct. 24-27

    by , October 27th, 2014 at 04:42 PM (The FAF AFAP Digest)
    Friday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters
    100 EZ

    Main Sets:

    8 x 25 SDK @ 100 pace to 15 m then cruise @ :45
    100 EZ

    4 x (8 x 25 w/fins @ 100 pace @ :40 + 100 EZ)
    -- back/breast/free/dolpin kick
    -- took very few swim strokes
    100 EZ

    5 rounds:
    1 x 50 swim w/fins @ 100 pace @ :50 (free/free/breast/back)
    1 x 25 AFAP kick
    1 x 75 EZ

    100 EZ

    Total: 3350


    Weekend:

    Was shearing back some perennials and that did not appear to agree with my shoulder ... Then had a whacking bad night of insomnia and didn't have the energy to do anything on Sunday.


    Monday: SwimSCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    3 x 50 single fly @ 1:00 + 50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 @ 100 pace to 15 m and then cruise @ :45
    150 EZ

    -- did free on a couple of these and it hurt a bit so had to kick the whole workout

    2 x mini kick mountain w/fins (flutter, backstroke kick)
    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:14
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:3
    1 x 50 @ :45
    100 EZ

    20 x 25 dolphin kick @ 100 pace @ :35
    -- 12 flat -mid
    200 EZ

    Total: 3950


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

    I was a bit grumpy about the wasted weekend today and a bit grumpy about the shoulder. I guess rotator cuff tears take longer to heal than labral tears. The one I had a few years ago healed much more quickly.

    Here are the Sprint Classic results if anyone is interested:
    http://www.swimphone.com/mobile/meet....cfm?smid=5772
    Categories
    Swim Workouts