View RSS Feed

All Blog Entries

  1. Friday Nov 6

    by , November 6th, 2015 at 03:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    4 x 50 free w/paddles, gentle descend @ 1:00
    50 EZ

    Main sets:

    2 x
    30 x 25 @ 100ish pace @ :40
    -- 1 round dolphin kick w/board, 1 round breast w/fins
    250 EZ

    8 x 25 AFAP flutter kick + 75 EZ @ 2:30
    150 EZ

    Total: 3900


    I was pretty sore from the gym today, so didn't even attempt fly. And can't really do back well at LA Fitness bc it's so shallow and no flags. Not sure where I got the energy do the AFAP flutter kicks at the end, but managed it. Off to Hershey momentarily.

    Updated November 6th, 2015 at 06:18 PM by The Fortress

  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/09/2015

    by , November 6th, 2015 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 X 100 swim

    2 X 100 IM 2:00
    4 X 50--1 of each-- 1:15 #4 on 1:30
    Three rounds

    5 X 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. I am BUSHED! 11/06/15

    by , November 6th, 2015 at 12:05 PM (Workout Swimmer)
    Swam 5500 SCY this morning, and over 3000 of it was "hard". I think I am going to be hungry today!!

    Marci is training for this crazy Ultra Man in February, and has to do nearly 5 mile swim on day one, so we are trying to get in 5000yd/meter workouts as frequently as we can. Today we managed to do well:
    600 warm-up
    8 x 50 pull no paddles on :50
    10 x 100 alt IM & Free on 1:45 & 1:30
    500 free
    10 x 100 alt 1:20 & 1:30 Pull
    500 free
    5 x 100 kick/free by 50's on 1:45
    5 x 100 with bouy around the ankles on 1:45
    500 cool down
    Really, I am bushed. I know the intervals don't sound that hard, but the effort expended WAS hard, so despite the rest, these were high quality swims. I am not "thrilled" with my repeat times, but I am pretty darn happy.

    **Doing lots of thinking about different things lately. When I was a kid, I remember when I wanted to go faster, I think I just remembered to pull faster, maybe kick more. Now as an adult, I've noticed that when I want to go faster I seriously watch my technique and PULL HARDER, but not necessarily faster. So I'm sorta wondering, is that part of why kids are so much faster now-a-days than we were when I was a kid - because we are teaching them better technique & emphasis now?
    ***ALSO, when I'm pulling with the bouy around my ankles, we've noticed a serious pulling sensation very low in the abdomen (which is good) forcing us to press down on our T-Zone. So, I'm wondering, since men seem to carry their weight in their shoulders, and women their weight in their hips, is this why men are naturally faster - not to discount their increased strength period, but also because they naturally press their T-Zone deeper as they swim?

    Updated November 6th, 2015 at 09:17 PM by Celestial

  4. 11|5|15 SCM

    by , November 5th, 2015 at 10:09 PM (Blog)
    15 x 25 fr on 0:40
    4 x (25 on 1:00 fast + 25 on 0:20 easy)
    14 x 25 fr (half fast / half easy) on 1:00

    Body exhausted from recent heavy load at work, in recovery mode until Saturday
  5. Thursday Nov 5

    by , November 5th, 2015 at 06:25 PM (The FAF AFAP Digest)


    I met two of my Team Pitt buddies at the Oxford Athletic Club to give them some dryland training. I had a long list of exercises to demo for them, and we were at it for about 1:40. (We were mostly taking turns doing things.) I can't remember everything I did, but know I did the following and expect to be sore:

    ab wheel roll outs, 10
    kneeling ab crunches, mystery weight x 10
    russian twists on incline, 25 x 2 x 25
    flutter kicks on bosu, 2 x 50
    plank, 1:00 & plank w/DB row, 10
    streamline crunches, 2 x 50
    hanging leg raises, 10
    hip thrusters, 25 x 1 x 10
    bulgarians in streamline, 10 each leg
    hip abductors, mystery weight x 2 x 6
    leg extensions, 110 x 1 x 15
    plyos, 5 of: knee tuck jumps, squat jumps w/DBs, star jumps
    standing broad jumps, 10
    bunny hops over bench, 10
    split jumps, 10
    med ball slams (maybe 20 of regular slams, twisting slams and reverse overhead slams in racquetball court)
    DB rows, 45 x 2 x 5 each side
    seated row & seated row negative, 70 x 1 x 5 of each
    skull crusher + leg raise w/bard, 10
    overhead squats w/bar, 2 x 5
    extreme angle gob let squats on boxes, 50 x 2 x 6
    explosive fly pulls, 5
    cable push pull, 10 each way
    push press w/bar, 2 x 5
    5 deadlifts & good mornings w/a 45 lb bar

    Then Kathy and I hopped in the pool and did a quickie workout, and I showed her my chute and bungee cordz. I think we did more chatting than swimming.

    500 various
    8 x 50 @ 1:00 (2 swim, 2 kick)
    2 x 25 w/chute
    50 EZ
    2 x 25 w/chute
    50 EZ
    1 x bungee cordz + fins+ paddles, swim out to resistance and do 10 fast breast pulls, 50 EZ
    1 x bungee cordz + fins, kick out to resistance and do :20 AFAP back kick
    100 EZ
    200 EZ

    Total: 1600 or so ...


    My upper body feels pretty sore right now. Hopefully, I can still manage to get in a decent workout at Sewy tomorrow before heading up to Hershey bc I won't be swimming on Saturday. Lil Fort was psyched to see our door all decorated with "Go Gillbabe" signs when she got home from XC. The States team even got customized jackets with their name on them. These kind of things mean a lot to teenage girls.

    Updated November 5th, 2015 at 07:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. Week 162 - Thursday

    by , November 5th, 2015 at 09:15 AM (After a long rest)
    I slept really well but was sore this morning. The feeling did get better when I did some fast 25s and at the end today I felt good.

    2 rounds of bands
    1 round of abs(crunches, forearm planks, planks, head stand, flutter kick)

    400 swim with snorkel
    6x50 catchup on :50
    12x25 with fins, open, close, easy, fast on :40
    200 easy

    i hit solid 10s on all the fast 25s with fins which is good for me.

    I spent time helping a couple of my team mates with stroke technic this morning. I realized I take for granted how efficient my stroke is and all those hours of stroke work as a kid pay dividends for life. I have my own technic challenges but a lot of the fundamentals were drilled into me in childhood. Thanks Dave Holding(RIP)!!! I took video of a couple of my teammates free and we reviewed it together. Neither does a complete pull, with there hands finishing at there waist instead of there thigh. It was fun using slow motion to highlight how much of there pull they miss and it's a great tool to communicate what they can do differently. It was fun helping.
    Swim Workouts
  7. 11|4|15 drylands only

    by , November 4th, 2015 at 11:53 PM (Blog)
    Right (good) shoulder somewhat tender with mild tingling on top of hand, took a day off from H2O.

    0.56 mi run (3:50)

    Weights (did not go beyond ~80% effort on most):

    • 1 x 10 x 40

    • 1 x 20 x 30

    Machine flies
    • 1 x 10 x can't remember

    • 1 x 10

    Machine rows
    • 1 x 10 x 45 (ea arm)

    Neg pullups
    • 1 x 10

    Situps with a black band anchored 12' behind held with hands at head
    • 3 x 10

    Shoulder raise machine
    • 3 x 10

    RC exercises
    • 4 sets

    • 4 sets

    0.56 mi easy jog (4:55)

    Had a Md. checkup appt yesterday. Left lymph node at neck a little sore for about a week, it's better today. He said it was from a virus. Also asked him about the possibility of having exercise induced asthma - because I occasionally get episodes of wheezing performing tasks that typically don't have that effect on me. Anyway, he brought me a plastic tube with a disposable mouthpiece stuck on it to blast air through. The first try read about 700. He looked as if I didn't expel air hard enough and had me do it again reading at 750. According to him, I don't exhibit asthma like symptoms. I still experience random episodes of wheezing while exercising, and It seems to occur just after the first heat of a meet and goes away. Maybe I should be warming up more effectively, gradually building up to high exerted levels.
  8. Week 162 - Wednesday

    by , November 4th, 2015 at 10:52 PM (After a long rest)
    I felt a little better in the water this morning. I slept great and woke looking forward to practice. Even at 4:45 I love the thought of swimming. What a sad sad man I am

    today was was another drop taper workout and it felt really good getting out before everyone else.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    6x100 kick on 2mins no faster than 85% effort
    100 easy
    6x50 free on 1min at 200 race pace
    100 easy
    4 free starts
    4 back starts
    4 turns
    8x50 on 1min perfect smooth backstroke

    warm down
    200 easy

    I went 1:25-1:26 on the kick set and felt very smooth. On the race pace 50s I went :25,:26,:26,:26,:26,:25. This was not as smooth as the kick but I felt pretty good and my times were great. On my back starts I keep going too deep again. On the smooth 50s back I held :31-:32s and again felt really smooth and strong. I think my back is going to be good this weekend.

    Tonight I went for a massage. I tried out a new place several of my teammates raved about and it was really good. I am very sore right now but drank lots of water and think it will benefit me by Saturday.

    I have decided to shave for this meet and will reshave and taper for Boston. Sort of taking my own advice on taking every opportunity to swim fast.

    Updated November 5th, 2015 at 09:06 AM by StewartACarroll

    Swim Workouts
  9. Wed Nov 4

    by , November 4th, 2015 at 10:17 PM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    4 x 50 kick @ 1:10, did backstroke kick
    50 EZ
    4 x 25 scull + flutter kick @ :45
    6 x 25 power kick @ :45
    50 EZ

    Main sets:

    7 x 50 breast drill w/fins: 25 breast w/6 flutter kicks in streamline + 25 breast dolphin @ 1:00
    50 EZ

    7 x 50 more breast drills @ 1:10
    -- NO! I did 6 x 50 burst SDK to 15m + cruise + 1 x 50 EZ

    5 x 100 breast, hold low stroke count @ 2:15
    -- NO! I did 50 fast dolphin or flutter kick w/board & fins + :15 rest (to stay out of my lanemates' way) + 50 EZ
    -- This was really hard. Went 25/26/26/26/25 on the fast ones. I consider my 100 pace to be 27s.
    1 x 100 EZ

    4 x 50 done as 25 fast breast + 25 EZ @ 1:30 (avg 17s)
    1 x 100 EZ

    6 x 100 IM, sprint the breaststroke @ 2:20
    -- NO! Did another kick set. Did 25 fast backstroke kick w/fins + 75 EZ
    -- went 10s on the fast 25s
    -- I felt totally beat on this set.
    1 x 150 EZ

    Total: 3000


    It was breaststroke night (horror emoticon). I don't mind doing some breaststroke, but that was a ton of it with no kick sets (another horror emoticon for no kicking). I had to modify some sets to get in some burst SDKs and kicking. The 5 x 100 set that I did as 50 fast + 50 EZ was a killer. Really more of a best average set for me. I was pretty dead after that, though my fast 25s backstroke kick were still at my usual pace. Bill said they were going to do some fast kicking on Friday. But I won't be there, as I have to travel to Hershey PA for XC State Champs. Lungs were better tonight, but still bothering me a bit bc of the colder water. I feel pretty dead after that workout, more than I would after one of mine. I guess I am just not used to non-drop dead sprinter HIT intervals ...

    Updated November 4th, 2015 at 10:31 PM by The Fortress

    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 11/06/2015

    by , November 4th, 2015 at 12:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 descend 1:00
    Two rounds

    1 x 200 kick

    12 X 50--choice 1:20
    #3-6-9-12 are fast

    3 X (start-turn-finish

    Relay starts

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/05/2015

    by , November 4th, 2015 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am going to post Thursday and Friday workouts which will be meet prep. I'll be pretty busy tomorrow with relays etc.

    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    Two rounds

    1 X 200 kick + 100 swim

    4 X 100--choice-- 2:30
    odd: easy
    even: strong 85/90%

    3 X 25 sprint :45
    1 X 25 easy 1:15
    Four rounds--choice

    3 X (start-turn-finish

    Relay starts

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  12. Week 162 - Tuesday

    by , November 3rd, 2015 at 11:14 PM (After a long rest)
    I woke a few times more than normal last night but felt good when I got up. Today was an easy light workout. I am still not feeling that awesome in the pool but today was better than yesterday.

    2 rounds of bands working on shoulders
    1 round of abs(flutter kick, crunches, leg lift, planks, v sits)

    400 swim with snorkel
    6x50 catchup on :50
    12x25 open,close,easy,fast on :40 with fins
    300 easy

    i saw a few :10s on the fast 25s today. I have not hit these in quite a while. Tomorrow will be a short workout and the rest continues for this weekend in the woodlands. I am focusing on my back events this weekend and I hope I have a good meet. If I drop some good times I will not swim these again in SCM.

    Updated November 4th, 2015 at 04:00 PM by StewartACarroll

    Swim Workouts
  13. Workout 11/03/15: evening

    by , November 3rd, 2015 at 10:35 PM (Maple Syrup with a Side of Chlorine)
    A beautiful day today here in southern Vermont, and i was able to get out on the motorcycle for a nice looking ride with Lena. Made it to masters tonight...

    3 x 100 choice on :15sr
    2 x (with snorkel)
    - 50 kick with ak
    - 100 pull
    - 2 x 25 build (plus an extra 200)

    2 x 200 as 50 choice 50 pull (did 50 after each)
    4 x 100 descend 1-4 (did 50 non free after each)
    8 x 50 choice (in pairs: easy then hard)

    200 loosen and out
    (Masters/Rec/2600 yds/60 min)

    Great swim tonight. Joined Greg, Carol, MG, and Jim as Matt and Peggie were on their own.
    Swim Workouts
  14. 11|2|15 and 11|3|15 SCM's and a dryland

    by , November 3rd, 2015 at 09:02 PM (Blog)
    15 x 15m fr / 15m drill on 0:40 with fins

    10 x 15m fast fr / 15m drill on 1:30 with fins

    4 x 25m fast fr / 25m drill on 3:00 (14's on fasts)

    15 x 15m breakout drill / 15m easy on 1:00, as following 3 x:
    • UWDK + flutter
    • UWDK + 1 stroke + flutter
    • UWDK + 2 strokes + flutter
    • UWDK + 3 strokes + flutter
    • UWDK + 4 strokes

    100IM 1:38

    0:56 fast run
    work abdominals
    0:56 easy run


    1800 of very easy free and br
  15. 100%

    by , November 3rd, 2015 at 04:38 PM (One Stroke at a Time)
    500 (every 4th length non-free)
    4 x 4 x 50 on 1:00 kick/free, drill/free, stroke/free, all stroke IM order by round
    4 x 25 IM order on 40
    200 pull on 3:00
    4 x 25 IM order on 35
    200 pull on 3:00
    4 x 25 IM order on 30
    200 pull on 3:00
    4 x 25 IM order on 25
    200 pull on 3:00
    200 kick
    200 easy back

    I swam at Lunch Bunch today. It was a great day to be outside. The weather was beautiful and the water temp was just right. I was surprised when I put my work-out in my FLOG because it said that I was at 100% of my goal for the year. I don't generally pay too much attention to the count toward the goal but the 100% caught my eye. This is shocking to me. I set the goal at 520,000 yards or 10,000 a week. I have been trying to not get too caught up in yardage. I knew that 10,000 a week translated into 2 weekdays and 1 weekend practice a week (with my goal really being to get to the pool 3-4 times a week. I had a rough beginning of the year with getting to practice--my oncologist had changed my chemo around and I just wasn't motivated to get into the cold outdoor pool most days (due to feeling generally blah and having a cold sensitive neuropathy--plus being tethered to an infusion pump for 48 hours every two weeks). I just looked back and I only swam 10 times between February 1 and March 21st so I am really surprised to be sitting just short of 300 miles for the year today. I will take this small victory for today and keep moving forward.
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2015

    by , November 3rd, 2015 at 01:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30
    2 X 100 1:45
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    1 X 200 4:00
    4 X 25 sprint :45
    1 X 150 3:00
    6 X 25 sprint :50
    1 X 100 2:00
    8 X 25 sprint :55
    1 X 100 easy

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  17. Lesson Learned

    Lesson learned. I refuse to use the suit dryers at the pool for various reasons. Last night I gave in to temptation mostly because I am a guy and feel the need to push buttons and pull levers. After removing my briefs from the dryer I realized someone's washcloth was in there as well. That's it! Never again. I need to visit the suit washing thread and comment...
    I never wash my suits unless I find something nasty in the suit dryer. Geez

    300 swim
    200 drill/swim

    4 x 100 @ 1:45 fast
    6 x 50 @ 55 fast
    --breathe 3,5,7,9,3,5
    8 x 25 @ 40 sprint
    100 EZ

    Main set
    --50's done as
    ----odd drill/swim by 25
    ----evens swim/kick by 25
    100's done at about 80%
    8 x 50 fly @ 1:05
    4 x 100 free @ 1:45
    8 x 50 back @ 1:05
    4 x 100 free @ 1:40
    8 x 50 breast @ 1:15
    4 x 100 free @ 1:35
    8 x 50 free @ 1:00

    200 w/d

  18. Week 162 - Monday

    by , November 2nd, 2015 at 10:16 PM (After a long rest)
    After feeling hideous on Saturday I spent a lot of time this weekend sleeping. I felt a lot better this morning but my joints are still achy. I am guessing I picked up whatever virus my kids and wife have had over the last couple of weeks. This morning was our second drop taper workout.

    Warm up
    400 free with snorkel
    6x50 on catchup

    main sets
    500 pull with paddles focusing on catch on 1:25 base
    400 build on 1:25 base
    300 with paddles with 6 dolphin kicks off each wall on 1:25 base
    200 build on 1:25 base
    100 easy on 1:25 base
    12x25 underwater with fins on :40
    10x50 free on 32.5

    warm down
    400 easy

    I was holding 1:02-1:03 pace on the 5,4,3,2,1 set. On the underwater so worked on back but did not have a nose plug so ended up with some great nasal burn. On the pace 50s I was touch and go but held :31s.
    Swim Workouts
  19. Workout 11/02/15: evening

    by , November 2nd, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but I sure did enjoy the extra hour of sleep! The nice thing about seeing November on the calendar is that the Rec is now open for a half day on Sundays through the spring, a nice treat.

    Swim tonight in the crowded adult swim lane ...

    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with alignment kickboard
    - 150 strong swim with agility paddles
    - 100 pull with buoy

    200 as 25 easy into 25 fast IMO
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)

    Well, my goggles fell out of my bag as I left the house, so I had to borrow a stylish pink kids spare pair from the lifeguard

    Here is a picture that I took last night of the sky - Preston was out and about driving and we followed the sky as it yield beautiful colors like this for about 15 minutes. Then they dissipated...
    Swim Workouts
  20. Monday Nov. 2

    by , November 2nd, 2015 at 05:51 PM (The FAF AFAP Digest)

    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 8
    TRX knee ins, 10
    TRX pike ups, 10
    TRX pendulum, 25

    rehab ex
    alternating DB rows (15 lb) in plank position, 4 x 10
    cable push pull, 17.5 x 3 x 10 each way
    explosive leg press, 195 x 3 x 10
    bulgarians in streamline, 2 x 10 each leg
    seated straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 35 x 3 x 5
    side hops over bench, 3 x 10
    back extensions w/plate, 25 x 2 x 10
    seated row negatives, 9 x 3 x 8/7/6


    1100 EZ


    Hit the gym today and did an easy swim after. I was pretty sore from recent training, so was glad to have a deep tissue massage scheduled for today. Could really have used a longer one ... My shoulders and upper back were pretty sore. I've been at it 9 days in a row, may have to take tomorrow off or just do some yoga.