It was hot but I managed a good workout. 500 free 500 free kick w/zoomers 500 back kick drills as 100 arms perpendicular, partial recovery, streamline, fashion model, 6 kick on side the stroke, arms perpendicular 5x100@1:45 back w/paddles went 1:40, 1:40, 1:38, 1:37, 1:35 500 free kick w/zoomers 5x200@3:00 free w/paddles & bouy 1000 mix it up easy drills/kicks 4500 yards
Made it to the Nat this morning and swam some LCM. That is still so foreign to me - 50M compared to 25 yards. It is so different. Swam with Peter and Dave M. and some of the Hsv group. Dave B. was missing. 100 2x150 Free 4x100 Free on 1:45 4x150 Free 4x100 Free on 1:45 4 times thru 4x50 Kick 200 Back/Free 18x50 Back/Free w/paddles 4300 meters 90 minutes
Been slow to log my swims this week. Had the end of season softball tournament, accepted a new job, etc. so several late nights and a lot of stress. Won our first two tournament games Monday night, lost the late game Tuesday, and won the champonship game Thursday night and followed it up with Sonic and a swim party. Decided to sleep in on Tuesday, but did drag myself to the pool on Wednesday and Friday. Wednesday - Swam with Ray for the first 3000 and then on my own. Swam pretty well and pushed the pace. 200 Free 5x300 on 4:30 (4; 4; 4; 3:59; 3:57) 100 Back 5x200 Free on 3:00 (2:37; :38; :38; :38; :39) 200 Kick 5x100 w/paddles on 1:30 - 2 Back, 2 Free, 1 Back 200 Kick 5x50 Back w/paddles on :50 5x50 Free w/paddles on :50 100 Back 100 Free 100 Kick 4500 Yards 84 minutes Friday - Swam with Ray. Wante to start short and build. With Ray took a little longer interval, but pushed the pace eventhough I was tired. 5x100 Free 10x50 - 6 on :50; 4 on :45 50 Back 10x75 - 6 on 1:15; 4 on 1:10 (:58 - 1:00) 100 Back 10x100 Back w/paddles - 6 on 1:35; 4 on 1:30 (held at 1:20) 10x50 Back/Free w/paddles on :50 200 Kick 4x100 Free/BAck w/paddles on 1:30 100 Kick 4x50 Free 4300 yards 83 minutes
LCM@FGCU Aquatic Center Air temp 74, Water temp 79 Cloudy, humidity at 88% Warm Up 400 FR 4x50 on :50 *43-40 *Set 1* 5x400 FR on 7:00 desc 1-5 *5:45, 5:43, 5:41, 5:38, 5:35 ---200 BK/FR by 100 *Set 2* 12x50 FR on 1:00 w/fins Odd 50s as 25LA/25RA, Even 50s as Fast *30-29s --100 BK *Set 3* 10x100 FR on 1:40 w/agility paddles-buoy-tube *1:21 to 1:17 Warm Down 600 FR Smooth Comments Did not swim yesterday, but was able to get a solid workout in today. I am looking forward to doing the 3K at Sarasota next Thursday, and have been looking several possible LCM meets in SWF for July and August. Last year at this time I was out of the water for almost two months. Now I think I can keep the training going as well as participate one day at a couple local LCM meets.
I was very tired this morning, with my week of travel finally catching up with me. The DC area had rain all night and this made for a very wet outdoor practice this morning. Despite feeling tired and it being wet I really enjoyed Friday freestyle with Alexandria masters. 200 swim 200 kick 200 pull 200 drill 16x25 on 25 8x50 on 40 2x100 on 1.30 4x50 on 40 8x100 on 1.30 32x25 swum 16 on 20, 16 on 30 200 S K P D Total 3800 meters(short course) Most of this was suppossed to be with fins but as the visiting swimmer I had none so just did it without. I held 1.05-1.07 base pace per 100 and felt good throughout.
Updated June 7th, 2013 at 09:14 PM by StewartACarroll
Swam w/ Dave, Dave, Roger and Sam. Back is feeling better but I'm still not 100%. Put a cylinder head back on my car last night. That wasn't the best thing for me but I need to get the car running again. SCY 600 Warm-up 4 Rounds of: * 50 Fastest kick/50 slowest stroke - 1:40 * 50 #2 kick/50 #3 stroke - 1:40 * 50 #3 kick/50 #2 stroke - 1:40 * 50 slowest kick/50 fastest stroke - 1:40 50 Easy 5 Rounds of: * 100 IM - 1:30 (did 1:23s mostly) * 100 Free - 1:30 (1:10-1:12, last on 1:07) 6 Rounds of: * 50 Scull w/ paddles - 1:10 * 100 Hard pull - 1:20 4 x 25 - :40, no breath 4 x 25 - :35, kick 4 x 25 - :30, IM Order 4 x 25 - :25, stroke 4 x 25 - :20, free 200 Cool down (4450 Total)
Swam w/ Dave, Dave and Sam. SCY 600 Warm up 4 Rounds of: * 25 Kick - :30 * 25 Fly/25 Free - :45 * 25 Kick/25 Fly/25 Free - 1:15 * 25 Back/75 Free - 1:30 * 100 Free - 1:25 * 100 Free - 1:20 * 100 Free - 1:15 50 Easy 5 x 200 IM - 3:30 50 Easy 50 Kick - 1:00 100 Stroke - 2:00 200 IM - 3:00 300 Free - 4:00 200 IM - 3:00 100 Stroke - 2:00 50 Kick - 1:00 100 Cool down (5000 Total)
Updated June 7th, 2013 at 06:39 PM by pmccoy
Swim/LCM/Solo: Warm up: 500 various 2 x 50 scull w/agility paddles @ :15 RI 2 x 50 caterpillar fly drill w/agility paddles @ :15 RI 2 x single arm DPS fly @ :15 RI 6 x 50 DPS free w/agility paddles @ 1:10 100 EZ kick Main sets: 8 x 30+ burst + cruise back @ 1:15 -- 4 SDK, 4 swim 100 EZ kick 3 x (50 AFAP w/fins + 250 EZ) 1 = fly, 26 high 2 = fly, 26 mid 3 = free, 25 -- free hurt worst than fly 5 x (50 kick w/fins @ 100 pace + 50 EZ) @ 2:00 -- 2 dolphin w/board, 3 backstroke kick 4 x 50 w/parachute & agility paddles @ 2:00 -- 1 free, 1 back, 2 breast -- gawd, these were long and hard 50 EZ -- didn't have time for a recovery set or warm up bc pool closed at 2 Total: 3200 m ~~~~~~~~~~~~~~~~~~~~~~~~~~~ I was supposed to meet up with mountain biking Speedo, but he had a last minute meeting. So I journeyed out to Mason. I was tired after 5 swims in a row, but still got some good sprints in. Taking tomorrow off and sitting down to plan my life in the 6 weeks until we move. It doesn't get that much easier when school ends bc the girls still have summer swim and track until the end of July.
Thursday 6/6 PM only SCY 800 (300 swim/100 kick) 600 (200 pull w/ buoy + paddles + snorkel/100 kick) 400 (100 drill/100 kick) 200 I.M. kick/drill 12x25 @ :15 rest working on various FR drills and body posture Total: 2300 Had to duck out early to go see an art exhibit with my wife.
The pool was a little hotter than I like at 81.2 but I managed a great one today. 10x100@1:50 Free had a hard time at first making these but managed the back half better than the start 500 fly kick on back w/fins 15x100@1:45 free w/paddles & bouy went 1:38, 1:38, 1:37, 1:35, 1:36, 1:36, 1:35, 1:35, 1:35, 1:33, 1:33, 1:33, 1:32, 1:31, 1:29 300 free EZ 200 free kick w/zoomers EZ Total 3500 meters
Rough day at work...11 1/2 hours of not fun. Finished off with helping to get a 30 HP (horsepower) waterpump and motor removed from the cherry line and replaced for the night shift. They had to delay production a few hours, and we had lots of (not) fun. Ended up with not a lot of break in between work and swimming today, but it is my last opportunity until next week, so I might as well do it. Warmup: 1000 Mix it up - did all Free (1000/1000) Kick Set: 12 x 100 SDK @ 1:45 I started out around the 1:30 or so on the first few, then just faded back to barely making the interval. Kicking in LCM is just (1200/2200) Main Set: 6 (7) x 300 Free @ 5:15 - Odds EZ, Evens Fast I got permission to do the EZ ones as pull, and then go as fast as I could in the Fast ones. We had to do-over the 1st one since too many people were doing 1-stroke breathers...as my coach calls it. I just suffered through this...slugging away near the back of the lane, but did complete it, and had a race with Jordan, our 13 year old girl phenom swimmer. Yes, I've now lowered my standards from trying to stay with Jared, down to little girls. I can't wait for SCY to come back! 200 EZ (2300/4500) 16 x 50 IM Order 4x thru @ 1:00 Fly was the only good thing here, but even that was tough today. (800/5300) 200 EZ and out for award from the meet last weekend ----------------------------- 5500 LCMeters A picture of my 3rd place medal from the meet. Top 3 places got medals, the others through 10th ribbons. I was proud of this one against the kiddos. https://sphotos-a.xx.fbcdn.net/hphot...47962345_n.jpg
Having spent the last six months focusing on intervals, stroke development, IMs, I've done a lot less continuous swimming of the kind I used to do... 2, 3, 4000 straight or maybe 1000 free, 100 back, 1000 free, 100 breast, etc., never stopping between strokes... little to no rest. After the 200s yesterday I wanted to do something today in the less intense range of the aerobic spectrum, so I opted for one of those longer continuous swims... trying to maintain my stroke mechanics at a lower intensity, but for a lot longer stretch; I really do like this kind of training, though I know it's probably not going to bring my race times down any... I still crave the cardio and this satisfies the craving just fine. 3600 SCY/61 minutes 1200 on 20:00 (alt. fr and pull every 200) 2 x 1100 on 19:00 (1000 fr + 100 IM) Cool-down: 100 pull 50 fly 50 back A year and a half ago my postal 1-hour was 3530, for the longest time it felt like I was really pushing hard to make two miles an hour, swimming freestyle. Now I can make 3500 in an hour pretty comfortably even mixing in a couple of IMs, some pull work, and 2-3 rests of 30-45 seconds each.
Thu Jun 6th, 2013 Pan Ams Day 1 Pan Pacs, Tropical storm Andrea wreaked havoc on the Sarasota & the meet. We were just in its bands. It was off shore heading north east. Land fall will be a few hundred miles north of here. They completed heat 5 of mens 4 IM in the morning Then had a lightning detection so they told everyone to leave the deck, then they let everyone back then had another lightning detection along with severe weather, high winds, high tide & a tornado warning so they postponed the meet till 1:00 for warm ups & 1:30 to begin. Event 4 Men 50-54 400 LC Meter IM ====================WORLD: W 4:53.69 8/2/2010 MARCUS MATTIOLI, BRA NATL: N 5:04.32 7/26/2009 JAMIE FOWLER =================== 1 Rasmussen, Anders M 50 TXLA-USA 5:08.19 5:07.51 31.35 1:08.18 (36.83) 1:48.60 (40.42) 2:28.45 (39.85) 3:11.43 (42.98) 3:56.33 (44.90) 4:32.74 (36.41) 5:07.51 (34.77) Man that race hurt. it was Very windy Less than ideal conditions Shallow pool at starting end I'm a bit heavy, gained weight during my Birthday Pretty good swim but I was hoping to go a little faster. My original plan was to skip the 50 FR, but I decided to do it. Event 6 Men 50-54 50 LC Meter Freestyle =================================== WORLD: W 24.08 6/27/2009 BRENT BARNES, JPN NATL: N 24.58 8/9/2009 AMBROSE GAINES Name Age Club Seed Finals =================================== 1 Rasmussen, Anders M 50 TXLA-USA 26.07 26.29 2 Beattie, John R 52 BLU-USA 25.71 26.74 3 Switzer, Keith M 50 CASC-USA 26.35 26.76 4 Stewart, Henry D 50 NCMS-USA 25.97 26.81 5 Francois, Jean-Marc 50 ECA-VEN 26.00 27.00 6 Saylor, Brian D 53 SYSM-USA 26.68 27.17 That was an OK swim Especially after that 4 IM & not really training for sprints
Wow, long time no update! Let's see…..I think its been 29 weeks and 3 days since the surgery now! I guess you could say that for the past 6 weeks or so I have been on cruise control. I came to realization that I probably pushed myself a bit too hard going into the meet at the end of April. I guess I just needed to prove to myself that I could 'go there', but I am glad that I did it because helped show me that it could be done and that I will eventually get back to the way things were Since then I have scaled back quite a bit, not so much yardage wise but intensity-wise. Taking things slow this time around and not pushing too hard! I've still been keeping up a 3x per week (10-12k) practice schedule since the meet, however its only been the last 2-3 weeks that I can truly say that I've felt 'normal' again. I was quite sore for several weeks (beginning before the meet), but lately I have been virtually pain-free to the point where I'm doing full, mostly non-modified workouts again (the snorkel still comes out fairly often, mainly for sets/portions of sets that involve 200+ intervals)…..plus no NSAIDs or ice needed lately! Haven't felt my arm go numb in quite a while so thats always a good sign! The plan is to hang out here for a while and maintain for a bit. On occasion I do feel my RIGHT shoulder getting a little sore, so I do feel that I am slightly unbalanced still and my right shoulder can sometimes get a bit overloaded. I'm also still working on getting some more strokes in….. I've been throwing out a 25/50 of back or fly here and there without much issue so it feels time to slowly add in more. Other shoulder-related things I've learned/noticed: - FINALLY able to sleep more on my left side without irritation/pain. The time that I can sleep on my left side without having to shift has noticeably increased - woohoo! - Flexibility has also increased. Can easily lie down on my back with both arms overhead and resting on the ground. External rotation still feels pretty stiff….but I also don't expect to fully get that range back. Luckily it doesn't really impact the swimming so much. Otherwise I'm feeling that I've got 95% of my flexibility back! - Strength is a different story, still not quite there yet. Like I said above I can definitely feel some imbalances in the water, and those imbalances become quite obvious when you can tell you're not swimming in straight line! Definitely a bit of 'lean' to my stroke sometimes, evidenced by frequently hitting the lane line with my right hand lol. Lets hope there are no finger injuries in the future! - Related to working on strength, I have learned that it is no bueno if I go too long without doing my shoulder exercises. My shoulder will get weaksauce and then get sore real quick if I slack! I've found that its not so much the Y's and T's and rubber band stuff that makes the difference however, but more the smaller isometric exercises. The one that I make sure to do the most often is the 'reverse pendulum' with a 3-5lb weight….which just involves lying on your back holding the weight straight up in the air, and then twirling your arm around in various size circles and at different angles until its somewhat overhead. Works a charm! Anywho, not much else to report! I'm pretty much just hanging out in the right lane for now. I've seemed to have found my 'sweet spot' for now so I don't want to jinx anything haha. The outdoor swim season has begun and I have been enjoying working on my tan If things continue to go smoothly I will turn on my blinker and starting moving left over the next few months!
Swim/LCM/Solo: Warm up: 500 various 2 x 50 scull w/agility paddles 4 x 50 single arm DPS fly @ :15 RI 6 x 50 DPS free w/agility paddles @ 1:10 50 EZ 4 x 50 @ 1:15 w/fins -- 30+ m UW + cruise 100 EZ Main Sets: 8 x 30+ burst + cruise @ 1:15 -- 4 SDK, 4 swim 150 EZ 4 x (50 AFAP w/fins + 200 EZ) -- really focusing on when and where to breathe fly = 26 free = 25 low flutter kick w/board = 29 breast = 30 8 x 50 DPS back w/fins & paddles @ 1:10 150 EZ Total: 3200 -------------------------------- Pretty much the same workout I've been doing at Mason -- race simulation 50s, AFAP kicks, and technique work. I think that's exactly what I need for my 1 goal this summer. I feel like I could use more time for hypoxic work though. I feel the urge to breathe more in long course than short course. And it seems easier to hold my breath UW than on the surface. I want to take no more than 3 breaths in my 50 free and 50 fly. Don't think I can do it in 2.
I swam at the 5am workout this morning in the Waynewood park pool. The pool was 25m and was a really nice outdoor pool. I felt better in the pool today and the workout was a lot of fun. Both Dan and Brian who I know were at the pool; Brian swam in the 5am workout and Dan swam in the 6am practice(but I got a chance to talk). 200 Swim 200 Kick 200 pull 200 drill 8x100 free on 1.30 200 pull easy 8x50 free on 40 100 pull easy 100 free fast 16x25 free on 25 100 pull easy 50 free fast 5x50 back easy on 50 2x25 fast 200 easy swum as swim, kick, pull, drill Total 3450 meters I held 1.08-1.10 on the 100 set, and 33-35 on the pace 50s set. The 100 free fast I went 1min. The 50 fast I went 28. I could not see the clock on the fast 25s. Despite feeling the lack of sleep from my week of travel I had a good workout and it was nice to catchup with Brian and Dan.
Updated June 6th, 2013 at 03:57 PM by StewartACarroll
The beach was glorious this morning. I got to go out to Brighton for a mid-week swim—always a treat, and especially so today, because I got to meet several of the marathon swimmers in town for this Saturday’s swim around Manhattan (MIMS). In addition to three other CIBBOWS swimmers, we had 3 swimmers from Perth, one from Ottawa, and one from Brazil out enjoying the crisp waters off of Brighton. The morning was cool, around 60 and a bit cloudy, with water temps were about the same. The Aussies were just getting in as I arrived, and I got in for about 20 minutes with them. I swam a little bit to the east before reversing course and heading for the big jetty to the west. As I neared it, I noticed a parks department ATV vehicle at the surf line, stopped and seemingly talking to one of the fishermen on shore near the jetty. I guessed he was telling him he couldn’t go out on the rocks, and I thought about how lucky we were that, although official policy forbids swimming before that lifeguards come on duty at 10, we’ve never been hassled about getting in early. At the big jetty I turned around and headed back. I wanted to swim more, but thought it would be a good idea to check and see if anyone else had arrived at the meeting spot before I headed out further. As I got close to the starting point, I noticed the same ATV crawling slowly along shore, directly inland from me. Hmmm—maybe I wasn’t so lucky today. I was nearly back at my starting point, so I stopped and looked towards shore to see what was going on. One of the Perth swimmers was by the ATV and signaling me to come in, so I did. Once I got ashore, the parks department employee on the ATV told me there was no swimming, and that I needed to stay out of the water for 15 minutes until the life guards arrived. Ok then. I made my way up to the blanket, and found that everyone else had been pulled 10 minutes or so before me. I felt bad for our visitors who had come on the rare day that swimming rules were being enforced. At least there were cookies to enjoy during the interlude! During my time onshore I noticed a little bulge in my suit at my right ribcage. I had felt something hit the neckline of my suit while swimming, but I didn’t pay much attention---there always seem to be pieces of seaweed or little twigs that bounce off of you out at Brighton, and I’ve learned to just ignore them. But now it seemed like something had, improbably, gotten into my suit. I reached in to fish it out, and pulled out something that was silvery and a little gunky. My first thought was that it was some crumpled up duct tape that had been in the water too long and gotten mushy. But when I looked closer, I noticed a small dot at one end. Oh dear, surely that wasn’t an eye? And that looked like a tail on the other end. I didn’t want to believe it was a fish, but it was, a little silvery fish squashed dead between rib and lycra. When I first started open-water swimming this find probably would have produced hysterics, but today it was mostly funny, and just a little gross, that I had spent the last 10 minutes with a dead fish inside my suit. We exchanged wildlife stories and snacked (not on sushi) until the guards arrived. When I got back in, a little chilled from my time out of the water, I was joined by MIMS swimmer Giuliana and CIBBOWS pals Robert and Patti. We all swam out to the white building, where we enjoyed a meet / chat / synchro session, then swam back to the chair. I went a little past the starting point, then swam back. The water was wonderfully clear and green, and I enjoyed swimming beside Giuliana--we seemed to match our strokes effortlessly. When I got out I was just a little chilled—not enough to shiver, just enough to enjoy bundling up a bit. It was my favorite kind of beach weather, cool and cloudy enough to enjoy wearing clothes and picnicking after a swim while delighting in being out on the sand, all without worrying too much about sunburn. It was definitely worth taking a morning off to enjoy this!
Updated June 7th, 2013 at 02:31 PM by swimsuit addict
Wednesday 6/5 AM and PM SCY + AM Dryland AM Dryland: "EMOM" (every minute on the minute) 10:00 4 pull-ups 4 burpees 10 air squats AM swim: 400 swim 8x50 @ 1:00 odd: k/dr even: drill/bld 8x25 @ :40 kick w/ fins under H2O N.S. 50 EZ 7x100 @ 1:25 kick FR 8x50 BR kick 4 @ :40 4 @ :45 (I missed #5 on :40 so switched to :45) EMOM: **This EMOM was every 2:00, instead of every 1:00 10x 5 push-ups + 25 dive sprint 0 breathes 100 EZ Total: 2300 PM swim: 2x 300 swim w/ fins + snorkel 4x50 @ :50 swim w/ strapless paddles 4x75 @ 1:30 k/dr/bld 5x100 @ 1:15 get HR up (held 1:02s @ RED HR) 100 EZ 2x 4x75 @ 1:20 D1-4 3x100 @ 1:05 AE (after the first 3, I switched to 1:10, but held 1:05s...just not quite there fitness-wise yet) 4x50 @ :50 200 PACE 3x100 @ 1:10 AE RD1: 75/50 BR RD2: 75/50 FR 200 EZ Total: 4600
This was just a relaxed workout with NO intervals. Focus on stroke, body position, follow thru, etc. 400 free 300 breast kick 400 free w/paddles & bouy 300 free kick w/zoomers 400 breast pull w/zoomers 300 free kick w/zoomers 400 back w/paddles & board 500 free Total 3000 meters
Warmup: 600 Free 600 Kick w/ long fins (did SDK on back) 6 x 100 Free Pull @ 1:45 (1800) 6 x 200 IM @ 3:15 (started at 2:55+, and dropped down to a 2:50 on the final one) not bad considering I was a 2:37 in the meet. 200 EZ (1400/3200) 5 Rounds of: All with Paddles and Long Fins 200 Free @ 4:00 ~70% effort100 Free @ 2:00 @ (50 - 100% effort/50 - 50% effort)2 x 50 Free 100% effort (200 pace) (2000/5200) I felt like I was doing a pull set. My legs weren't kicking fast, and I just couldn't go. I took the paddles off for a test on the final round, and I did go faster and kicked a lot better. I think my mind is set to drag the legs like I have a pullbuoy whenever I have paddles on. 4 x 50 Sprint @ 1:00 300 EZ cooldown ------------------- 5700 LCMeters
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