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  1. 10|20|15 SCM (10|19|15 drylands)

    by , October 20th, 2015 at 08:14 PM (Blog)
    drylands
    5 x 145m run on 1:00 (0:30 rest)

    weights:
    • leg presses
    • dips + band resistance
    • neg pullups
    • leg curls
    • rows
    • incline DBBP
    • one leg dead lifts (hack machine)
    • hip exercises
    • situps + band resistance

    0.57 mi run

    SCM
    1200 drill with fins

    10 x 25 on ??, extra long stroke

    22 x 25 on ??, as 12.5m fast fr / 12.5 easy fr


    I am very sore everywhere, I think I need to start resting more these days
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  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2015

    by , October 20th, 2015 at 11:54 AM (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.

    10 X 50 kick
    5 on 1:15
    5 on 1:05

    18 X 50 --choice-- 1:15
    Every third @ 100%
    1 X 100 easy

    8 x 150 2:15
    100 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  3. OTC

    by , October 19th, 2015 at 11:17 PM (One Stroke at a Time)
    Last April at Nationals, I saw an advertisement for the US Swimming Foundation's Swim Camp at the Olympic Training Center. I knew immediately that I wanted to go. Back in my twenties, I was convinced to swim in a 25 K with one of the carrots that was held out being a possible trip for training camp to Colorado. I swam the race which was 25 K Nationals for US swimming in Wrightsville Beach North Carolina. The race was rough-- The start was delayed when the start buoy blew into shore and then the course had 1000s of jelly fish on it. I finished and was invited to the National Team Training Camp--only the camp was moved to Atlantic City that year. This was a great camp but not at the OTC. At the end of that summer, I started medical school, then went to residency, fellowship, got married, etc. When I saw the flier in San Antonio, I realized I still had a very unfulfilled desire to go to Colorado Springs. I signed up on the first day of registration and have been looking forward to the trip for months. It couldn't have come at a better time as three weeks ago, I got bad news from my oncologist with finding out that my blood tumor markers were increasing along with the size of several of the liver metastasizes. I was changed from maintenance treatment back to chemoreductive treatment at that time and have been a little down.

    The trip had an inauspicious start. My flight was delayed 12 times (including once when they marched us down to board and then made us turn around to wait for a part) before it took off. I sat in the boarding area worried that the flight would be cancelled. In the end, I went from arriving 4 hours early to 40 minutes late so not too bad. First up, we had a stroke seminar with Russell Mark where he showed us videos of great swimmers and talked about aspects of technique. This included Katie Ledecky's freestyle, Missy Franklin's backstroke and Michael Phelps' fly. There were videos from every angle and position imaginable. It was interesting when Todd Schmitz's (Missy's coach) said what year is this from when he saw her backstroke. He knew immediately that it was from a few years ago. Next we went to the pool and had a workout with Todd, Debbie Meyer and Rowdy Gaines. The swim work-outs (four in the three days) generally consisted of a general warm-up followed by a stroke technique session. This would be drills, kicking and small group stations that focused on different things. The first one was long axis strokes with drills focused on balance, centering, rotation and stability while creating power. In the evening there was a reception with a few speeches and a viewing of the 2008 men's 400 free relay. This helped to prepare us for the next day when Jason Lezak and Cullen Jones were arriving. The next morning we did dry lands. During this session, I learned a lot about dynamic warm-ups (which I never have done). Next, it was back to the pool. During this session along with the stations there was video taping of two strokes (freestyle and then a choice) and I got to try the pulley. I don't actually know what it was called but I put on a modified rock climbing harness and was tethered to motorized pulley. I did four 50s while Rowdy critiqued my stroke. On the last 50, the machine was cranked up high so I completed a 50 LCM free in 22 seconds (You can get the sense of how fast it is to swim at world record speed). We then went on a hike. Upon return, there was a video review done with the coaches (Mine was done with Jason and Todd). I choose backstroke as my second stroke since I was doing the review with Missy's coach. I hadn't seen underwater video of my swimming for decades so this was fascinating. After a many year hiatus (except in IMs) I started swimming backstroke again about 6 months ago. I knew I was swimming in an "old fashioned" manner so had deconstructed my stroke based on videos I watched. The underwater view gave me a great understanding of what I hadn't fully appreciated during this process and gave me a lot of things to work on. That night we out to dinner and had a Q and A with all of the coaches. This included a behind the scenes account of "the relay" from Jason and Cullen, including an explanation of why Cullen wasn't in those early pictures with MP and GWG after Jason had pulled off the upset. Sunday, we went back to the pool for a final session and then had an amazing tour (led by US triathlete Erin Jones) of the OTC. Before I left, I went for one final meal in the OTC cafeteria and snapped a picture for my son-- When I went out to sit down, I looked at the picture and realized that Conor Dywer and Becca Mann were in the background. NBAC was arriving for a 3.5 week training camp (Michael and Allison hadn't arrived yet-but I did see their IDs when I checked out).

    I almost forgot the best part-- I didn't know anyone who was going so I was randomly assigned a roommate. It was USMS immediate past president Nadine Day. I had met her briefly once before at a meet and we have a few mutual friends. I felt like we had known each other for longer than a weekend when I said good-bye.

    I know this is long but I could write 3-4 times more. I can't stop raving about this experience to anyone who will listen. It was pricey but to me was worth it. The memories that I made will make me smile for a long time-- which is good because I'm back to chemo tomorrow.

    Updated October 19th, 2015 at 11:30 PM by MaryR

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  4. Mon 10-19-15

    I had taken some time off to attend a wedding out of town with no pool time. Light crowd tonight and had a decent swim to try to get back at it.

    100 swim
    2 x 50 drill/swim by 25 @ 60
    400 swim
    4 x 150 (middle 50 stroke) @ 2:20
    16 x 50 @ 60
    -odds kick (went IM order)
    -evens free swim
    ---second 8 faster than first

    Main set on base + 10
    2 x 100 (#1 EZ, #2 sprint)
    2 x 200 even pace
    400 build **best swim of the night**
    2 x 200 negative split
    2 x 100 sprint

    8 x 50 @ 1:15
    1. EZ/sprint
    2. Sprint/EZ
    3. Build
    4. Sprint
    Repeat
    -went back then breast by round

    200 w/snorkel and bouy

    4200
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  5. Mon Oct 19

    by , October 19th, 2015 at 09:26 PM (Senior Sprinting)
    14 pullups

    400 warmup
    2x6x25 on :35 (one fr, one fly)
    100 ez
    50 nb
  6. Week 160 - Monday

    by , October 19th, 2015 at 07:48 PM (After a long rest)
    I had another early work start this morning with a 6am flight to Orlando. I had 4 short quick meetings and had enough time to grab a 75 minute workout at the downtown YMCA(thanks Patrick; first visit was free and subsequent drop ins are $10). They had an indoor and outdoor 25 yd pools. I choose outdoor which was slightly more modern and I lthought swimming outdoors would make a great change. The sun was not a problem but towards the end of my pull set the wind picked up and I felt like I had a sail with the paddles.

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

    main sets
    10x300 pull on 3:30
    100 easy
    12x50 drill/build by 25 on 1min

    warm down
    200 easy

    i could feel this weekends meet in my body today but stuck with it. It's amazing how the thought of a taper and a goal can keep me honest. I held sub 3:05s on all of these. The clock was an old style analog clock so I was hard to be that accurate. This set was tough but not as hard as it has been in previous weeks and I was pleased with how I felt at the end of this. The 50s were a long easy start to the warm down and I worked on hand position on entry. I am focusing on keeping my hands high in the water as long as possible on the entry so as to catch as much water as possible. I have a long stroke but Tom thinks I can keep my hands a little higher in the water on the entry enabling me to catch even more water.

    It it turns out that my hotel is a long way from the pool I swam at last time I was in Orlando so I will head back to the YMCA tomorrow morning.
    Categories
    Swim Workouts
  7. Monday, Oct. 12

    by , October 19th, 2015 at 06:44 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Fort21

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x (50 AFAP + 150 EZ)
    50 EZ

    Total: 2150


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


    I wanted to do some more, but Fort21 had a bad headache. So we hit the whirlpool/steam room and drove home. I did a pretty easy workout over the weekend, can't remember what now ...

    There's only 108 swimmers entered in the Sprint Classic as of right now, which is much lower than usual. Hope a bunch more register tomorrow.

    Fort21 leaves tomorrow and I will be a sad mama.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/20/2015

    by , October 19th, 2015 at 11:41 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    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.

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    4 x 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 x 25 sprint :45
    Choice/#4 swim @ 100%. All 25's are sprint.

    1 X 400 6:00
    1 X 300 4:30
    1 x 200 3:00
    1 x 100 --
    Pull

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts
  9. 10/19/2015

    by , October 19th, 2015 at 09:06 AM (Workout Swimmer)
    Only 2 more days until Marty McFly comes back!
    It's been a while since I blogged in here - I have discovered the joy of the Smash Book/Art Journal & have been using that for a bit of a creative outlet. Since my last blog, I have been to Orlando for a week long endocrine conference followed by the Rowdy Gaines SCM meet - I swam only on Saturday, since I wasn't "in the mode" - but I have been fairly regular about getting to the pool, otherwise,
    I have been better about going to the gym - having rejoined about a month ago.
    Swimming closer to 4500/5000 with each workout:
    Today I did:
    800 w/up
    3 x 200 pull w/15 sec rest
    4 x 100 kick @ 2:00
    4 x 50 @ :50
    3 x 100 IM @ 1:45
    2 x 150 pull @ 2:05
    200 IM
    200 pull no paddles
    2 x 150 IM twitch
    3 x 100 @ 1:25
    4 x 50 @ :45
    200 Breast/free
    500 Pull (speed play)
    100 easy

    **So Putting this out there, so I can be accountable later: I fully intend to swim M-F so I can paint on Saturday (touch ups around the house)
    🌸🌹🌺🌻🌼💐
    who knew these cute pics were here?!

    Updated October 19th, 2015 at 09:11 PM by Celestial

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  10. COPS NT Level 2 Division 3 USAS meet - Day 2

    by , October 18th, 2015 at 06:15 PM (After a long rest)
    I had a good night of sleep but felt like I was run over by a bus when I got out of bed. I ached all over from yesterday's activities! Once I got going I felt much better but that first step out of bed was a BIG effort. I am surprised I was as sore with all the training I have been doing but I guess nothing replicates racing besides racing. This is one of the big reasons I signed up for the meet and will try to do at least one more kids meet this fall along with my 3 masters meets.

    Today we we did the same warmup as yesterday. My first three events were back to back to back and swam all three in less than 30 minutes. I was completely wiped out at the end and skipped the 500 to Toms dismay!

    100 fly - 56.4 I felt OK on this an did not die but my turns could do with some serious work. Tom said I brought my arm over the water on the turn as opposed to pulling my arm into my body and pushing off. I guess I have some technical things to work on.

    200 back - 2:02.4 I felt great on this and start once again felt good. Unlike yesterday's 100 I hit all my turns and generally had a really good swim. I was especially happy with how consistent my splits were going, 29.5, 30.8, 31.3, 30.8. It always amazes me how you can feel great after a good swim and then you get out of the water and the lactic acid hits and all of a sudden you hurt all over. This was one of those swims. I did about a 200 warm down after this swim and would have liked more but had about 7mins between the end of the back and my heat of the 100 free.

    100 free - 50.1 my legs were shaking on the block and I felt discombobulated throughout this race. I just felt like I was rushing everything and did not streamline properly, breathed off the wall and generally did not catch water. Only at 75 did I see a guy 2 lanes over and picked up my tempo to race him that I felt anything other than rushed. As it turned out I could not catch him and he went just under the 50 mark. I was really tired at the end, especially my legs.

    I have a few take aways from the weekend of swimming; on the shorter races I really need to relearn how to slow things down in my head and concentrate on doing the right things in the pool. If I just swim I seem to make basic mistakes, where as if I concentrate I can swim these races. Maybe it's not training for these events that mean I have to think about things that should just be natural, but right now I feel like I am just rushing in my 50 and 100 free especially. I have good endurance and pace and my 200s were really strong. To venture out of free and back I need to work on technique and perhaps my next venture should be an IM not a fly or breast event. I am planning on swimming the 4IM in Boston since its at the end of the meet when I am done with all my other target events. My final takeaway was that love swimming and especially racing. Long may this continue.
    Categories
    Swim Workouts
  11. 10|18|15 SCM

    by , October 18th, 2015 at 04:48 PM (Blog)
    800 one arm fr with fins and snorkel, 50 per arm

    22 x 25 on 1:00
    • 12.5 fast fr / 12.5 easy br (odds)
    • 12.5 easy fr / 12.5 fast fr (evens)

    6 x 13m UWDK on 1:00
    • 8's (need to be 7's)



    Unable to attend the SC SCM meet I was looking forward to - unable to reschedule res. that weekend.
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  12. Sat Oct 17

    by , October 17th, 2015 at 08:59 PM (Senior Sprinting)
    Bridge Athletic, upper body only

    400 warmup
    8x25 w paddles and buoy on :35 (12s)
    10x50 w paddles and buoy on 1:00 (37-8s)
  13. 10|17|15 drylands

    by , October 17th, 2015 at 06:56 PM (Blog)
    Have a once a year fit test in 3 weeks. Need to get ready for the 1.5 mi run

    am
    1 mi barefoot jog
    sideways leg press - 1 x 10
    back extensions +15 - 1 x 13

    pm
    0.71 mi run (easy)
    rest 0:30
    8x this: 140 M fast (in 0:30)
    rest 0:30
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  14. COPS NT Level 2 Division 3 USAS meet - Day 1

    by , October 17th, 2015 at 01:33 PM (After a long rest)
    This morning I had day 1 of a local USAS meet hosted by the City of Plano but located at our pool in Rockwall.

    I warmed up up with the older kids and did:

    500 alternating free, back by 100
    400 reverse IM done as swim, kick, drill, swim
    300 alternating back,kick by 25
    200 done as 4x50 build free
    100 6 line underwaters
    50 easy
    200 back
    2 starts
    200 easy

    not my normal meet warm up but it made a nice change.

    Tom told me he had entered me in the 200 and 400 IM which luckily he had not so instead of the 9 events I was anticipating I just have 7 this weekend. Today I had 3 events in just under 2 hours.

    50 free - 22.79. I had a great start and used the same breathing pattern I used at the corporate challenge which I think works great, which is a breath before the flags and another mid way down the second length. Unfortunately despite the quick reaction time my hands slipped and I had separated hands on the start. I felt great going into the turn but was too close or as Tom said too fast and as a result I jammed my turn. I recovered pretty well but went into the turn first and came out second which sucked. I went for it on the second 25 and had a great finish but just missed the win loosing by .08

    100 back - 56.60. My start was much much better than the corporate challenge and I felt good the whole way. I mis-sighted the flags on the second turn and did one too many strokes but luckily went over clipping the bottom of my left foot in top of the pad. Despite this I had a great second 50 and won the race by some margin. As I looked down at the end of the race I noticed blood coming from my left foot only to discover I had an inch gash on the bottom of my foot. After getting out and cleaning it, it looked like a long deep paper cut and must have caught it at the jammed turn. It did not affect my race at all and stopped bleeding pretty quickly indicating a really clean cut. I went back before my 200 to take a look and could not see anything obvious that had caused the cut.

    200 free - 1:49.85. I felt pretty good the whole way and after the race was a little disappointed with my 3rd 50 split which was a :28 with the 2nd and 4th being :27s. I had a good race with the kid in the lane next to me and really enjoyed this one. It hurt pretty bad but it's so much fun to race.

    Overall 3 good races and decent times for this time of the year and after the week I have had travel wise. I am heading back to the pool in a few minutes to watch my daughter swim her session. I swim again tomorrow(100 fly, 200 back, 100 free, 500 free). Depending on how I feel at the end of the meet I may skip the 500 but Tom is insistent I think of this meet as a training session and swim everything so we shall see.

    Monday and tuesday I am in Orlando. I struggled finding a place to swim the last time I was there and have not looked yet.

    Updated October 18th, 2015 at 02:09 PM by StewartACarroll

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    Swim Workouts
  15. Fri Oct 16

    by , October 16th, 2015 at 11:46 PM (Senior Sprinting)
    Friday overspeed day in the pool

    400 warmup
    12 x 12 1/2 (4 fr, 4 fl, 4k)
    6 x 25 fin swim (e/f, f/e, 2 build, 2 fast)
    4 x 12 1/2 free
    50 easy
    60 nb

    12 pullups

    later at the track

    10 x 100 barefoot on field, 10 push-ups in between
    340 jog on field
    Then went 3 x 60m sprint on field. Shouldn't have--pulled my hamstring on the 3rd one. Not seriously.
  16. Week 159 - Friday

    by , October 16th, 2015 at 09:50 PM (After a long rest)
    I had a really heavy night of sleep and woke feeling ok. It was nice to get home yesterday afternoon and sleep in my own bed last night. Despite today's workout being short in length is was very tough with intensity.

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

    Main sets
    8x100 alternating 2x100 free with snorkel on 1:05, 2x100 IM on 1:25
    8x75 kick on 1:10
    100 easy
    16x25 at 100 race pace with a turn on :35
    8x50 stroke drill, stroke on 1min
    12x25 underwater with fins on :40

    Warm down
    200 easy

    The first set in the main set was really tough and not what I was expecting. In talking to Tom afterward he said he wanted us to be tired when we did the race pace 25s. This was a really tough start. I was 1:01s on the 100s free and 1:09s on the 100 IMs. It was particularly challenging catching my breath while getting the snorkel on between IM and free. The kick set was also really tough and I was getting about 10 seconds rest. The 25s were tough today as a result of the tough couple of sets before we got to the race pace. It is tough doing a turn and seeing the clock but from what I could see I was coming in on :12-:13s to my feet which is good for me. I went IM order on the 50s stroke. I also worked the underwater with fins.

    Tomorrow and sunday i day I have a USAS meet and Tom has entered me in about 9 events. I am likely not going to swim so many events but I will also swim a few off events like the 100 fly. Should be a fun meet!
    Categories
    Swim Workouts
  17. Friday, Oct. 16

    by , October 16th, 2015 at 09:43 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    8 x 50 choice @ :50
    1:10 rest
    6 x 25 power kick @ :40
    1:00 rest
    4 x 50 descend (No, I did 4 x 50 EZ something or other)
    2:00 rest

    Main sets:

    2 rounds: (fins & paddles)
    5 x 50 @ :50 @ 200 pace
    4 x 50 @ :45 @ 200 pace
    1 x 50 EZ @ :45
    2:20 rest
    1 x 100 fast @ 2:00 (no fins)
    1 x 100 EZ @ 3:00

    R1: I did the first 5 x 50 free @ 200 pace, but cruised the 4 x 50 and did some kicking. No way can I really do 200 pace on that interval; even just making a :45 interval is exhausting since I'm so unaccustomed to it. On the fast 100, I did 75 fast back kick w/fins + 25 EZ (got a calf cramp on the turn), cruised in at 58.

    R2: cruised all 9 50s, skipped 1 or 2. did the "fast 100" as 25 AFAP breast (12) then cruised

    2 rounds:
    4 x 50 @ 1:00 @ 100 pace (lol, my 100 pace 50s are 1 and done)
    2 x 50 @ :55 @ 100 pace (more lol)
    1:45 rest
    1 x 50 AFAP @ 1:00
    1 x 50 EZ @ 2:00

    R1: I did 5 x 50 backstroke kick w/fins pretty fast, 12.5 UW each length (avg 27s) skipped or cruised a 50 and then did 50 AFAP breast.

    R2: Cruised all 6 50s, probably skipped 1, and did another AFAP 50 breast.

    2 rounds w/fins:
    1 x 25 shooter @ :45
    1 x 25 burst SDK + cruise @ :45
    1 x 25 EZ @ :45
    3 x 25 AFAP @ :45
    1 x 50 EZ

    I worked this set, though AFAP is a relative term on :45 and I had to breathe.

    100 EZ

    Total: 3500 total, I probably missed 150 or so


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


    Fort21 and I decided to go to the Pitt practice. I felt dead in the water at first after my last double. I would have liked more of a slo mo warm up instead of the short rest 50s to start. I also didn't really expect the hard 200 set on sprint night. That would have been absolutely grueling if done as assigned, even cruising parts of it made it hard to sprint later. The total yardage is not dissimilar to what I might do on some days. But the work to rest ratio is utterly different; I expect to be sore.

    I did have a ton of fun swimming with my friends there. It's such a nice change from always swimming solo. I guess doing more workouts like these would help my 100s, possibly. They are definitely not good for 50 training, but I can do that easily on my own. I will definitely need an easy swim this weekend and I'd like to rest a few days for the Sprint Classic.

    Before swimming, I did do 15 minutes of rehab exercises and 30+ minutes of stretching and yoga. Feeling pretty blasted now and in need of more body work.

    Updated October 17th, 2015 at 09:30 AM by The Fortress

    Categories
    Swim Workouts
  18. 10|16|15 SCM and weights

    by , October 16th, 2015 at 07:59 PM (Blog)
    weights
    • DBBP - 1 x 26 x 65 lbs
    • Iso row mach ea arm - 1 x 26 x 90 + 5 (neg) x 115 lbs
    • shoulder mach - 1 x 14 x 80 lbs
    • 1 set ea of back extensions, leg raises, curls, and triceps band exercise


    SCM (form and recovery)
    • 1200 of drills with fins
    • 15 x 25 fr on 1:00, swim golf with snorkel (33 down to a 29 on the final one)
    • 50 easy
    • 50 kick


    Have to work this weekend, then pull a double (19 hrs) on Sunday but, even though it's just for a few extra , I have nothing to complain about.

    I change my mind, I will now officially complain
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  19. Sarasota Y Sharks Masters 5:30 AM Workout 10/19/2015

    by , October 16th, 2015 at 01:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick + 100 swim

    1 X 75 build 1:30
    4 x 50--descend 1-4-- 1:00
    8 X 25 sprint :45 #8 on 1:30
    Two rounds--choice

    4 X 200 IM 3:30

    12 X 100 free(swim or pull)
    2 on 1:30
    4 on 1:20
    4 on 1:15
    2--warm down-- 2:00

    4250Y
    Categories
    Swim Workouts
  20. 10|15|15 SCM

    by , October 15th, 2015 at 10:55 PM (Blog)
    1000 drills with fins

    12 x 25 fr with fins on 2:00 (12 flat to 13's)
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