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  1. Workout 07/06/14: morning OWS

    by , July 6th, 2014 at 12:26 PM (Maple Syrup with a Side of Chlorine)
    Headed to Lake Paran again this morning for a swim and I invited the team along. Kevin came, but did not stay for very long. I stayed in for about 30 minutes, logging 0.7 miles in the increasingly weedy 68 degree water. Here is a picture I snapped before heading back to the car:

    Categories
    Swim Workouts , Open Water
  2. Workout 07/05/14: morning

    by , July 5th, 2014 at 06:52 PM (Maple Syrup with a Side of Chlorine)
    Our Fourth of July festivities were washed out yesterday, including my swim at a local lake. No worries, I was able to catch up on some preparation for this weekend's church activities, as I will be leading the service at a local nursing home around 2:30pm (still walking through the miracles of Jesus) and then with the church plant at 6:00 (looking at the book of Philippians). Our town's fireworks have been moved to Sunday night, so that will be a nice way to end the day.

    Had a great workout planned for Masters today, with some main sets from SJBlack:

    200 swim/100 kick/200 pull
    4 x 25 drill

    6 x 75 on 1:40 with fast middle 25)
    - I did 2x (50 fly/25 bk, 50 bk/25 br, 50 br/25 fr)

    400 pull (breathe 3/5/5/3 by 25) <- I did 500
    100 kick <- I did 150

    6 x 50 on 1:05
    - I did 2x (fly/bk, bk/br, br/fr)

    100 kick <- I did 150
    200 pull (only breathe to the western wall) <-- I did 300

    6 x 25 on :40 (I did all fast, IMO but no freestyle)

    200 loosen and out
    (Masters/Rec/2800 yds/90 min)
    ------------------------------------

    We had a good mix of swimmers today and a great time. I have been trying to add in more stroke work with the 400 lcm IM coming up in two week. Tomorrow morning I will be swimming at Lake Paran and invited anyone interested to come and join me.
    Categories
    Swim Workouts
  3. Week 92 - Saturday pm(training camp)

    by , July 5th, 2014 at 05:37 PM (After a long rest)
    I did not have as much of a gap between this mornings swim and this afternoons swim but did not really care because this was the last swim and dryland sessions of the training camp. This afternoon was just as difficult as this morning to loosen up but like this morning got going on the main set. This was by no means my best workout of the week but I gave it everything I had left and overall I had an awesome week.

    Warm up
    2x500 free with snorkel
    6x100 build on 1:30

    Main sets
    4x(2x50 back on 1 min, 2x100 IM on 1:40)
    6xbroken 100s, 2@25s, 2@50, 2@25,50,25 on 4mins, with 5 seconds rest at 25s, 10 seconds rest at 50s
    100 easy

    Warm down
    8x100 perfect stroke free with snorkel on 1:40

    Total 4300LCM

    Due to the fact that he broken 100s were swum long course breaks at mid pool were tough spotting a clock, judging the mid point, not over shooting the mid point mark and starting without a push. This said, I was right at a minute on the first 2 and the last 2, and the ones broken at 50 which I think are a truer swims I went 58s. I hurt pretty bad on this set and felt like I was thrashing the water as opposed to a composed long stroke.

    After swimming we we did dry lands.

    15 mins of abs, 45 seconds on, 15 rest
    6x(5 x pull ups, 10 x shoulder bands, 15 x lunges, 20 x squats)
    6x(5 x streamline jumps, 10 x vasa swim bench pull-ups, 15 x dips, 20 x high knee lifts)

    We are officially done with our world masters training camp. This was our last dryland and weight workout before worlds. I will likely add a couple of sessions each week until worlds dedicated to stretching. We have a transition week next week and then a 3 week taper. My first event is 4 weeks tomorrow. Can't wait!

    Updated July 5th, 2014 at 05:53 PM by StewartACarroll

    Categories
    Swim Workouts
  4. Saturday at the Y

    by , July 5th, 2014 at 03:18 PM (Mixing it up this year)
    The water was 85 degrees today but it was good to be back in the water.

    The temperature kept me swimming on the slower side but did get one good set in.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & buoy descend 1-5 went 2:53, 2:50, 2:45, 2:39, 2:34
    500 breast kick w/br fins
    8x25@:15RI breast pull w/paddles and flutter kick
    8x25@:15RI breast pull w/zoomers
    100 breast
    5x100@2 free w/snorkel held 1:30's
    500 free kick w/zoomers

    Total 4000 yards
    Tags: workouts
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  5. Week 92 - Saturday am(training camp)

    by , July 5th, 2014 at 11:46 AM (After a long rest)
    I hurt in places I never knew I could hurt when I woke up this morning. The soles of my feet were in agony and I could not figure out why they hurt and then I realized the way I got out of the pool yesterday was putting my feet on the gutter and pulling myself up. Who would know you could hurt on the bottom of your feet.

    This mornings workout was tough and I did not think I was ever going to loosen up but I finally did. After the first 100 of the warmup I seriously thought this was going to be a really bad workout but after I loosened up I had a great main set.

    Warm up
    8x100 free with snorkel on 1:30
    12x50 catchup drill on 1min

    Main sets
    5x100 on 1:25
    4x100 on 1:20
    3x100 on 1:15
    2x100 on 1:10
    1x100 on 1:05
    200 easy

    Warm down
    8x50 kick on 1min
    100 easy

    Total 3600LCM

    on the main sets I held 1:07-1:09 until the 1:10 round and then picked it up and went 1:06s on the 1:10s and went 1:03 on the final 100. My team mate in the next lane skipped one of the 1:15s and put fins on. This really helped me on the 1:10s and 1:05, as I used him as the rabbit. I was really fired up after this set because it's the first time I have made it to 1:05.

    We we have one more swim and one more dryland to complete the training camp. Roll on 4pm this afternoon!
    Categories
    Swim Workouts
  6. SCM 7|4|14

    500 easy

    10 x 50 fr on 2:00 as:
    • 25 fr / instead of flip turn, stop before wall and do 15 vertical DK's + 20 vertical FK's / 25 fr


    10 x 25 kick on side with arms back on 1:00

    left shoulder still loose so I did drylands to tighten it back up:
    RC bands
    lats (pulldowns)
    legs (isolateral working up to 270 each leg)
    leg curls
    calfs
    hips
    abs

    more yardwork

    exhausted

    flying out to Spain tomorrow
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    Uncategorized
  7. Week 92 - Friday(training camp)

    by , July 4th, 2014 at 11:40 AM (After a long rest)
    My wife and I went out for dinner with one of my team mates and his wife last night. We went to an English pub/restaurant that just opened in Rockwall called the Londoner. The food was typically English and despite me being English it was a little too greasy for my taste in general. I had a scotch egg as a starter which I have never had in the US. It was pretty good but again a little greasy. They had a good beer selection but since I am not drinking I was unable to take advantage of the selection. It's hard to believe I have not had any alcohol in almost two years.

    I had had an ok nights sleep but was tired this morning. It felt like it took me forever to warm up today. We had a great crowd at this mornings session and we swam the main set together which was fun. Tom comes up with some awesome sets and this was an interesting and fun(in a very sick way) set.

    Warm up
    400 free with snorkel
    12x50 drill swim on 1 min

    Main sets
    200 fast
    38x50 on 2mins AFAP

    Warm down
    300 easy

    Total 3400 LCM

    The idea behind the main set was that we are celebrating the 238th anniversary of our countries existence so this was a 200 and a 38 set. We had a few visitors today and one of whom was our 12 year old number 1 nationally ranked 100 swimmer. I know Emma pretty well and she has swum with our masters team a number of times in the past. She and I had to do all 38 x 50s from a dive and different members of our group took turns in keeping Emma and I company. The 200 I went a 2:16. I broke the 38x50s into blocks of 10 with 2x50s easy and then finished with 2x50s hard. I know this is hard to believe but I held 27-28 on all the fast 50s(that's 32 of them). I would not have been able to do this without my team getting up and racing me throughout.

    There is no other way of describing this main set other than as hell. I hurt really badly but kept focus on each 50 and tried forgetting during each 50 how many we had left. I was really happy with how I did and honestly I did not expect to have both speed and endurance at this phase of the camp.

    Our group going to worlds have worked there butts off this week and they deserve a lot of credit for all the energy put forth. Two more workouts to go on the training camp.

    i almost forgot that that I did weights after practice today also. I did my normal 3 rounds with 10,8,6 reps per round at 80%, max, fail also by round.

    3x(leg press, leg extension, leg curls, lunges, squats, lower back extension)

    Updated July 4th, 2014 at 11:58 AM by StewartACarroll

    Categories
    Swim Workouts
  8. SCM 7|3|14

    500 warmup of free

    13 x 50 free as 25 fast hypoxic / 25 easy
    • 15's on the fasts


    did about 1000 easy yesterday


    Heavy yardwork today cutting down potential house damaging branches. This is a beautiful tree with a giant trunk that spawns 4 other trunks. Unfortunately it is being attacked by 2" beetles. I killed about 20 of them by digging out infected areas and propane torching it clean. One branch already fell a while back but it didn't go towards the house (which is about 30 feet from the tree). I cut down two branches several months back and two more today. But I hope I get rid of the beetles.
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  9. Week 92 - Thursday pm(training camp)

    by , July 3rd, 2014 at 04:10 PM (After a long rest)
    I had a breakfast meeting with a business friend of mine and as such did not get a chance to take a nap today but actually felt pretty decent this afternoon. I guess my early night/late afternoon bed time last night really paid off. This afternoons workouts started with a race paced 200 oriented workout followed by 45 minutes of dryland. The swim workout was the shortest of the week and relative to how I have felt after other workouts this week this one felt pretty good.

    Warm up
    800 reverse IM twitch
    8x50 build on 1min

    Main sets
    4x(broken 200(5 seconds rest at 50, and 10 seconds rest at 150), 100 easy on 5mins)
    6x100 kick on 1:45
    16x50 drill swim on 1min

    Warm down
    200 easy

    Total 4000scy

    My add up times on the 200s were 1:56, 1:56, 1:55, 1:54. My legs were fried after the 200s so the kick set was really tough and I held 1:25-1:27s. For day 4 of a really tough week I was pleased with the add up times and how I felt today.
    Categories
    Swim Workouts
  10. Week 92 - Thursday am(training camp)

    by , July 3rd, 2014 at 11:27 AM (After a long rest)
    After yesterday's second practice I took an hour nap and then got up and ate followed by going to bed for the night. Even by my standards this was early. I don't even think it was 7pm when I went to bed. I was expecting to wake up in the night but did not. When the alarm went off this morning I was still pretty tired but no where near as tired as I was last night. I felt dehydrated so drank a couple of glasses of Gatorade before I headed to the pool.

    It it took quite a lot of effort to throw myself in this morning but once I got through half the warm up I started to loosen up and actually had a pretty good swim again today.

    Warm up
    5x200 on 3min with snorkel swum drill swim by 50

    Main set
    4x(3x100 on 1:15, 200 kick on 4mins, 2x50 back AFAP on 1min)
    12x50 sculling on 1:15
    4x200 pull with paddles with 20 seconds rest

    Warm down
    6x50 breathing every 5 on 1min

    Total 5100LCM

    I was holding between 1:07-1:10 on the 100s, 3:45 on the kick and 36-38 on the 50s back. I tried keeping my stroke long but try as I could I noticed a few seconds drop off between the first and third 100s in this set. The sculling was interesting and was intended to be drill focused on catch; I am not sure if I like this drill or not, but I did stick with it. The 200s pull I held 2:25s and felt quite relaxed. The warm down I worked on hand entry and felt good.

    This is afternoon I was told we will be doing some broken 200s. Despite the 200 and 400 being two of my best events the 200 is always so painful in practice. I guess doing them over and over again should make me both physically and mentally strong over this distance. I just wish it got easier over time; this always hurts.
    Categories
    Swim Workouts
  11. A relaxed mix today

    by , July 3rd, 2014 at 07:37 AM (Mixing it up this year)
    Just a relaxed workout needed to recover from yesterday. What am I going to do tomorrow with no pool to swim in. Doesn't pool management know that could be their biggest day of use on a holiday when families are off.

    500 free
    500 free kick w/zoomers
    10x50@1:10 back w/paddles went 58, 58, 58, 58, 58, 58, 55, 53, 52, 51
    4x200@5 IM order as 50 rt arm/50 lt arm/50 kick/50 swim fast w/zoomers
    breast as 100 pull/50 kick/50 swim no fins
    3x200@4 free w/snorkle maintain 6 beat kick
    100 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  12. Week 92 - Wednesday pm(training camp)

    by , July 2nd, 2014 at 04:09 PM (After a long rest)
    I managed to take an hour nap this morning after practice but with hydration and food I did not unfortunately have much time to make it longer. This afternoon we started with weights and then swam. The weights was our normal 3 rounds with 10,8,6 reps per machine per round at 80%, max, fail also by round.

    3x(bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extension, one arm dumbbell row)

    This afternoons swim

    warm up
    16x50 on 1min, odds free, evens back

    main set
    4x(2x50 free on :40, 1x200 on 2:25, 100 breathing every 5 strokes on 1:40)
    4x400 pull on 5:30
    4x300 kick on 6mins

    Total 5200LCM

    If the times were slower I would have said this was a recovery workout but alas there was some hard stuff in here. The 50s I held 32s and the 200s on 2:25 in particular were brutal. I was getting a few seconds rest and going into the 100 which I used as active recovery. Tom wrote 2:20 on the board for the 200s, but I had to adjust. The 400s pull I swam aerobically and was holding 5mins. The kick I was just making the times and these seemed to take forever.

    Updated July 2nd, 2014 at 07:04 PM by StewartACarroll

    Categories
    Swim Workouts
  13. Week 92 - Wednesday am(training camp)

    by , July 2nd, 2014 at 09:11 AM (After a long rest)
    After the tough dryland yesterday my stomach in particular was hurting pretty bad this morning. The first thing I felt this morning when I woke up and the first thing when I dove in the water was my stomach. I guess that's a good thing, right?

    Todays workout was a very tough one for me. I did great but the main set was pain from the beginning to the end. I was proud I got up and raced and very pleased with the outcome today. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on :50
    400 swum kick, swim, drill, swim by 25

    Main sets
    12x50 build on 1min
    6x100 from a dive on 5mins
    100 easy
    12x50 drill on 1min
    12x50 kick on 1:10

    Warm down
    100 double arm back

    Total 3700 LCM

    The main set was a beating. After yesterday's best average kick set my legs in particular we're hurting really bad. I went 58.8, 1:00.2, 1:00.8, 1:01.1, 1:02.1, 1:01.2. In hindsight I was out too quick on the first one but I was still very pleased how I hung on and even dropped on my last one. I really like long course but when your legs go the last 25 is really hard.

    5 swim workouts down and 6 to go this week plus lots of weights and dryland. Through the end of our second day yesterday we were at 20k scy, and I will likely double my typical yardage for the week. Time for food and a nap!
    Categories
    Swim Workouts
  14. Race Pace work

    by , July 2nd, 2014 at 07:32 AM (Mixing it up this year)
    Still recovering so this set today was not as strong but it was consistant. From now till the 9th of July I am in serious weightloss mode. I know I have to watch what I eat over the holiday weekend or compensate with extra exercise like cycling or walk/run since there is no open pool on Friday.

    5x100@1:45 free
    500 free kick w/zoomers
    20x100@1:45 free w/paddles & bouy holding 1:34's last 5 held 1:33's
    300 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3500 meters
    Categories
    Swim Workouts
  15. Workout 07/01/14: evening

    by , July 1st, 2014 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Took it easy last week and ended up going for a run after church on Sunday evening, making it a tad over one mile without stopping. For not having run since Thanksgiving, I was pleased.

    It was a very hot and humid day here in Vermont, so I took it easy during my day off. After grilling supper, I headed to Masters practice with our new expanded Tuesday time slot for the summer - 90 min! Found this Off the Beaten Path ...

    I got in 200 before we started.
    200 swim/100 kick/100 pull
    4 x 25 Build

    3 x
    - 200 Pull on :30sr (2:30 with snorkel, 2:21 with AP, 2:25)
    - 4 x 50 swim on :20sr (did IMO)
    - 4 x 25 swim on :10 (did IMO)
    - Masters Minute rest

    6 x 50 on 1:15 (fast under the flags; I did IM transitions)
    (I did 4 x 75 k/s/p on 1:15)
    200 loosen and out
    (Masters/Rec/3000 yds/80 min)
    ------------------------------------
    A good workout, and we were joined by a new swimmer, Jennifer. It's nice to have the extra 30 minutes and I am trying to spread the word so that our numbers will support the extra time.

    I ended up signing up for the Baystate Games in a few weeks at Springfield College MA). My first ever LCM meet! I will only be going for one day and plan to swim 400 Fr, 400 IM, 100 back, 50 free. GregJS is also swimming, so we'll be able to root each other on.
    Categories
    Swim Workouts , Planning
  16. SCM 7|1|14

    6 x 50 on 0:90 free as 12.5m easy / 25m (+ turn) fast / 12.5m easy

    10 x 50 on 2:00 free as 12.5m easy / 25m (+ turn) fast / 12.5m easy

    10 x 25 on 1:00 as 25 fr easy / 25 br

    20 x 25 on 0:30 as 25 fr easy / 25 br

    1 minute vertical kick (flutter / dolphin)


    weights yesterday



    Amended dryland stuff:

    20 vertical jumps on to a platform
    There's a wooden table used for water coolers at the track which measures 38" high. I have wanted to jump on it for some time, but would rather work up to something like that in increments. I said "why not?" went for it and it worked out smoothly. So I did 20 of them resting 5 to 30 seconds between. Started adding the distance from the platform in increments to about 3' broad-wise, then I almost missed one.

    1 x 10 vertical jumps on ~40 slant (heels up) with arms streamlined
    Jumping up from a slanting surface makes it easy to get real low and rebound each consecutive jump in a springy manner


    10 x 10 seconds fast run with 20 seconds rest.

    Updated July 1st, 2014 at 09:36 PM by __steve__

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  17. Week 92 - Tuesday pm(training camp)

    by , July 1st, 2014 at 04:37 PM (After a long rest)
    This afternoons workout came too quick for a full recovery from the morning workout. I had every intention of taking a nap but it did not happen this morning. The pool was setup scy this afternoon so in general it was easier than swimming LCM. Yesterday we did weights and then swam, today we swam and then did dryland.

    Warm up
    10x100 with new snorkel on 1:20

    Main set
    4x(2x75 swum streamline kick, pull, swim by 25 on 1:05, 2x25 on :40 200 race pace)
    8x100 kick on 2mins best average
    3x(300 pull on 4mins, 3x50 free to feet on :35)
    12x25 no breath free on :30

    Warm down
    300 easy

    Total 4550scy

    i was going 52-53 on the 75s and 13s on the race pace 25s. On the best average kick I set a personal best average going 1:14,1:15,1:16,1:16,1:18,1:18,1:18,1:17 for a 1:16+ best average. I was really stoked with this set; don't get me wrong it hurt really bad but it was worth it. I went pretty easy on the 300s holding 3:20s. The pace 50s I held 29s and I felt pretty smooth.

    After erg swimming we did dryland for about an hour consisting of:

    15mins of abs, consisting of 45 seconds on, 15 seconds off
    6x(5 pull ups, 10 squats, 15 shoulder bands, 20 lunges)
    6x(10 high knee running lifts, 15 vasa swim bench pulls, 20 streamline jumps)

    i was was popped when I got done!!!
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-07/02/2013

    by , July 1st, 2014 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post for a week or so, taking a little time off.

    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds, round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    #5-8: fast

    4 X(3 X 100 1:45 #3 on 3:00
    Swim #1&2 moderate, #3 fast--choice

    4 X 300 pull 4:30

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  19. Week 92 - Tuesday am(training camp)

    by , July 1st, 2014 at 09:41 AM (After a long rest)
    We have a spot in our back yard that is pretty shady and despite our best efforts we don't seem to be able to keep Bermuda grass alive longer than one season. Yesterday we had 4 palettes of st Augustine grass delivered to give it a go. So after practice my wife, kids and I started moving it and laying it down. Despite the physical nature of laying the grass it was fun, and we made it a family affair. After doing about half the grass we went for a swim in our pool which was also a lot of fun.

    I ended up going to bed a little later than I would have liked but it was worth it. This morning I arranged to pickup a team mate so had to get up a little earlier than usual as well. I felt ok for second day of,camp. In previous training camps the second day is where I have felt like I was run over by a dump tuck and although I was tired this morning I did not feel dump truck bad.

    This mornings workout did not look too bad but it was surprisingly tiring.

    Warm up
    600 free(my snorkel strap broke again so no snorkel today)

    Main set
    12x50 streamline kick for 25 and 25 swim on 1mim
    4x(4x50 on :45, 200 breathing 3,5 by 50 on 3mins, 100 AFAP on 2min)
    16x50 swum 25 fast, 25 easy on 1min
    8 dives from block with 6stroke cycles after the breakout

    Warm down
    400 easy

    Total 4800LCM

    I was holding 32-33 on the fast 50s, I put paddles on for the 200 and held 2:25-2:28 and on the 100s went 1:05,1:04,1:05,1:04.
    Categories
    Swim Workouts
  20. Still feel like I am recovering from the meet 2 weeks ago

    by , July 1st, 2014 at 07:23 AM (Mixing it up this year)
    I just don't feel like I have recovered completely but then again I have not been good about stretching, using the muscle stimulator and the foam roller. All my own fault.

    Today my fly felt good, but my attempt at sprinting is just not there yet. I have to add sprinting every day now or I won't be useful for relays.

    I will be losing a swim day on Friday due to the pool being closed unless I can find someplace else to swim. Both the Y and Aquatic Center are closed.

    500 free
    500 free kick w/zoomers
    100 free EZ
    10x50@1:15 fly w/monofin holding 40's
    200 free EZ
    5x100@2 free 30m sprint - 15m into wall to 15m out of wall
    200 free EZ w/snorkle

    Total 2500 meters
    Categories
    Swim Workouts