Due to the fact that I am just now entering this and I didnt grab my copy, i cant remember the entire w/o or the intervals. Getting older.
6 x 100 (25 k on bk, 50 swim, 25 kick on side)
6 x 25 sprint kick
6 x 50 w/overkick and descend stroke count
6 x 50 bk/br by 25 focus on turns
4 x 75 (50bk, 25br)
2 x 100 (25 fly, 50 bk, 25 br)
The set I cant remember...then
400 broken for 15 at the 200 negative split
300 broken for 10 at the 150 negative split
200 broken for 5 at each 50 descend
100 off the blocks followed by 60 sec of verticle kicking
Quick 100 w/d
Almost 70 here this weekend so we spent most of it working in the yard. Long overdue and still have a long way to go.
The wife and I did find time to head out for a nice meal Sat night. Very nice except that when I was pulling through the parking lot, a very young lady backed into my truck making a nice dent in my passenger door. Her comment to me was "Didn't you see me backing out?" So I have that to deal with this week. Almost glad it was my truck and not the wifes. We just got hers out of the shop from a similar incident. Guess we should just stay home
600 free, S
5 x 50 free on 2:00, S
39, 37, 36, 34, 34
25 free fast / 475 free easy, S
15 / 7:58
4 x 25 free fast / 75 drill, F, S
13's on the fasts
Swim/SCY/Solo @ Pitt
100 fly drills
6 x 25 shooters w/fins @ :40
4 x 30 burst + cruise from the blocks
4 x 25 burst + cruise from a push
30 x 25 free w/paddles
odds = @ 100 pace @ :30
evens = EZ @ :45
2 x (broken 100 AFAP w/fins + 200 EZ)
breast (51), back kick (45)
Stretching & foam rolling, 30 min
Kinda tuckered out from that. Will start resting tomorrow.
FINA rankings are out. I only got in a few events/meets in SCM and LCM due to the move and missing some meets, etc. I was most pleased with my 50 free LCM -- my first #1 FINA ranking in that event ever! And my best time since the rubber suits. A little bizarre that my SCM ranking was lower, but that was a bad swim.
50 fly SCM (29.2): #1
50 back SCM (30.6): #1
50 breast SCM (37.0) #6
50 free SCM (28.4): #4
50 fly LCM (30.2): #1
50 back LCM (32.4): #1
50 free LCM (28.6): #1
Updated March 9th, 2014 at 07:18 PM by The Fortress
First time I've done this workout in a while, so I felt like I was working the rust out. But I needed the shorter reps and longer rest to feel myself swimming faster... otherwise it's easy to swim myself into a rut. Also, it was good to swim against Scotty again... schedules just hadn't worked out over the last couple of weeks.
Here's how it went:
400 EZ (100 fr, bk, fr, br)
20 x 25 fly on :45 (:22-:23)
100 recovery + master's minute
20 x 25 bk on :45 (:20-:22)
100 recovery + master's minute
20 x 25 br on :45 (:24-:26)
100 recovery + master's minute
20 x 25 fr on :45 (:15-:17)
--The 20 x 25 sets take 15 minutes to complete, so we started a new set every 20 minutes to allow for a little recovery.
400 IM on 8:00 (6:51)
200 EZ free
With the exception of freestyle, my times seemed a bit slow... maybe a second on fly, a couple of seconds on back, compared to where I was a month and a half ago on this workout. Freestyle doesn't seem to have suffered as much, but I've been paying a lot closer attention to my stroke counts than I was before, even if I haven't been putting in as many yards. Today I had a lot of reps in :16 with 16 strokes, which seems pretty balanced to me.
A couple of weeks ago I had a complete physical at Coopers Clinic in Dallas. This physical coincided with me being back in the pool 18 months. The physical was very complete including blood work, full body MRI, stress test, hearing, vision, vocal chord exam, dermatology, nutrion analysis, a visit with a sports physiologist, etc. I got a two thumbs up during the visit but yesterday I got the written report they promised me giving me the details of my physical.
I am not sure if i would have found the report so interesting if they had found some anomalies but they did not and the 60+ page report was very interesting. I am very pleased to say that there were no anomalies in the report.
I found a few things in the report particularly interesting.
My body fat is now at 13.5% and by the health charts at 180lbs and 6'5" I am under weight and my body fat percentage is marginally under the healthy range for an adult male 40-44.Comparing my stress test results from this time to the last time I did one(2009) were like results from two different people. In 2009 at 39 years of age I lasted 21 minutes where as this time I went over 30 minutes.I live in Dallas where it is sunny most of the time yet my vitamin D levels were very low(25), and they want you in the 30-100 ng/mL.I had overall high cholesterol but my LDL is low and my HDL is high and according to the report I don't need to worry about my total cholesterol. My heart was clear of any calcification so I am at low risk of heart problems.Despite my life style change I still have elevated blood pressure which I am going to work on through refinement of my diet a little more. I plan on reducing my coffee intak in particular.
As I have written previously I credit my life style change 100% to swimming. I know if I did not enjoy swimming and if I was not setting swimming related goals I would not have changed my lifestyle. 18 months in, I am now swimming at least once a day except Sundays and I try lifting and doing dry lands Tuesday, Thursday and Saturday. This is a big commitment and I know by doing this I miss time with my family(at least the evenings), however I also know that the consequences of my new life style are positive on my health, both physically and mentally and I know long term I will have a higher quality of life and hopefully for a longer amount of time.
Another benefit I have found from my swimming is that I now have an even more special relationship with my daughter who is also swimming. I don't swim all her USAS meets but I do swim a few and get a very different perspective by being on the deck with her. I try to keep my distance so she has her space and time with her friends, but I am close enough that we can relate to things that happen on the deck. These will be very special memories for me that I would not have had,if it were not for swimming.
I am still really enjoying my swimming(actually if it's possible I am actually even more crazy about swimming) and i am now at the point that my weight fluctuates very subtly from week to week. I still have the fear of putting the weight back on but my life style change seems to have stuck. Out of choice I still don't drink alcohol, eat deserts, and I avoid snacking but other than these i eat pretty normally.
After going through a big weight loss and life style change I understand that it is a very personal thing and what works for one person may not work for another. I also realize that getting up at 4.30am and heading to the pool everyday may not be something that everyone is able to do or wants to do. I am not crazy(despite what my wife tells our friends when describing my workouts) and I too have those mornings where it's cold or I have achy muscles and staying in bed is a better choice, but I choose to get up and go to the pool. Its not because I want a healthy life that motivates me but rather because I have competitive swimming goals. Working towards these goals are what keeps me motivated. It's almost like the weight and health are a side affects of my swimming goals. I can't believe I was out of the pool as long as I was and in hindsight I wish I had never stopped swimming. I can't change my choices and all I can do is focus on continuing to have fun at something I have realized i love and is a very important part of my life.
This was a long, long, very tiresome "weekend" for me. Mainly due to the fact that I haven't been training as well as I'd hoped I would've been at this point. But on the other hand I had quite a few good things happen too. First of all, my shoulder had very little to no pain over the weekend. The only hurtful swim was the 100 Free of all the events I did. Probably because I tried going too "all out" on it, and my body wasn't quite ready for that. Ibuprofin before the meet on both days did the trick though.
Warmups began at 7:00PM - <<<< Yep, that's right. 7:00 warmup, 7:45 meet start. They had 2 heats of 400 IM, 4 heats of 1500 Free, and 2 heats of 200 Fly. A true Brute Squad set of events on schedule, and I did them all.
400 IM - 5:14.55
31.21 / 37.14 (1:08.35)
42.19 / 40.33 (1:22.52)
45.89 / 47.18 (1:33.07)
36.62 / 33.99 (1:10.61)
Tiring race as it usually is. I took the fly easy, and was surprised with how quick I was. I swam this right next to Ellen Reynolds, 50 year old from Boise who was going for the WR time in the event...which she ended up tying exactly. I did beat her by 0.10 seconds, which is enough!! My fly gave me a big enough lead to hold off her backstroke, and the breaststroke I pulled away a bit, though I was shortening up greatly near the end. As I started free, I was dead, and it hurt. Ellen reeled me in on the first 25, and I did all I could to stay with her. It came down to the final surge on the last length to not get beat....and I was lucky on this one. It took nearly an hour to recover from this too!!
1500 Free - 19:18.46 (800 split - 9:51.12)
31.76 / 36.04
36.59 / 36.58
36.69 / 37.03
37.14 / 37.36 (4:49.19)
37.66 / 37.46
37.68 / 37.66
38.01 / 38.05
38.03 / 37.38 (9:51.12) At this point I pulled my cap off...cooled down a 25 Back, and just cruised to the end alongside Larry Krauser who I was a 50 ahead of at this point.
53.11 / 40.66
39.86 / 39.39
39.65 / 39.50
39.05 / 39.53
39.24 / 39.53
39.99 / 39.42
39.24 / 39.17
It was a consistent race as far as pace goes. I was slowly slipping upward from the 300 point to the 800 point though. My game plan was just to go through the 800 "hard", and then cool down after that anyway.
10:00pm (and 5 minutes/1 heat of 200 Fly rest before my 200 Fly)
200 Fly - 2:30.95
32.65 / 38.59 (1:11.24)
40.76 / 38.95 (1:19.71)
I almost made this a come from behind win. It's not often that I'm behind in the 200 Fly in my LMSC, and the guy ahead of me was wayyyyyy ahead of me. About 4+ bodylengths (seriously) at the 175. But I could see that he was dying hard. BIG piano hit him a few times. I outsplit him by over 6 seconds in the final 50 to almost outtouch him at the finish (missed by 0.4). I just didn't have the power after just getting out of the 1500 Free to be able to.
Saturday (warmups 11:00am, meet starts 11:45am):
400 Free - 4:42.85
32.04 / 35.09
35.60 / 35.81
36.18 / 36.31
36.41 / 35.41
I had a race for the first 200 with a 22 year old next to me...same one that gave me a race in the 200 Free a couple months ago. Around the 300 I was hurting a bit, but kept on kicking to get through it. Managed to pull something out that is good enough.
100 Free - 1:00.84
29.20 / 31.64
This was actually a little painful on my shoulder. Probably too much raw speed and power needed for this event. 22 year old Matt beat me for the first time today. I knew I couldn't do it.
200 Medley Relay - Bill (68), James (37), Jack (82), Rick (61).
Yep, I was stuck with the breaststroke leg of the relay. By default...2 guys couldn't do it because of their knees, and the other one Jack wouldn't have helped much by doing breaststroke. I split a low 36 though, so that was good. We had fun...just missing the Inland NW record in the event for the 240+ age group...though another relay team from CDA crushed us and the record time too.
100 Fly - 1:04.89
30.24 / 34.65
Not too shabby!! I ended up getting 2nd place overall to the same guy who beat me in the 200 Fly the night before. But I was coming on the final length and almost go him again.
It's kind of weird how close my 100 Fly time is to my 100 Free time, and how fly doesn't seem to hurt my shoulder either. ????
25 Fly (unsanctioned) - 13.31 - pure fun!
25 Free (unsanctioned) - 34.45 - "dove" in, kinda, and did V-sit scull drill to the other end. I heard lots of cheers and comments from the crowd.
200 Back - 2:36.75
36.37 / 40.13
40.62 / 39.63
This was another race I was in with Ellen Reynolds. I can say that I did beat her off the start and to the 15 meter mark (she has horrible starts and underwaters). Once I started swimming though, she was gone!! Another WR for her...going 2:22!!!!
200 IM - 2:35.76
31.44 / 41.65
46.61 / 36.06
The arch of my foot cramped on the 2nd length of the fly, and it was all downhill from that point. Cardio wise...I was dead tired at this point of the meet as well.
400 Free Relay - Leadoff spot (immediately after the 200 IM)
30.77 / 34.08
Only thing more painful than a 200 Free was THIS 100 Free.
Overall a fun weekend of swimming. I'm sure some of these times will be good enough for Top Tens...hopefully. Oh well, I did the best I could.
"Central Section Region VIII Championships Day #3"
200 BR - 2:10.58 (29.14/32.36/34.23/34.86) - Other than mistiming a few walls, this race went really well. I dropped almost .8 from my previous lifetime best which dates to late 2009. Taking it out in a 1:01.5, that was the easiest 1:01 I ever swam in my life! The time also earned me a second swim tonight. Our Sectional has an "18 and under only" rule for the C final, so to make it back I have to place top 16 or I get auto scratched (this happened to me yesterday in the 100 BR).
100 FL - 54.35 (24.91/29.44) - I was the FL leg on the B 400 medley relay today. I felt great on the opening 50, but really shortened up badly on the last 25. I would have liked to be 53 or better, but I am ok with this swim.
200 BR (v2.0) - 2:10.48 (29.13/32.51/34.06/34.76) - Again, a couple of my walls were off (jammed two and over extended on one), but I moved up from 16th to 13th and shaved another tenth off my lifetime best, so I will take it. At this point, the fact that I could put together two excellent 200s in one day is a win.
400 EZ fr on 7:00
4 x 100 IM on 2:00 (desc. 1:47-1:37)
4 x 50 fr on 1:00 (:37-:40)
--200 BK on 4:00 (3:24)
--8 x 100 fr on 1:45 (1:29-1:30)
--200 Fly on 4:00 (3:21)
--8 x 100 fr on 1:45 (started at 1:33 after the 200 fly, then mostly 1:31-1:32, until the last couple of reps in 1:28-1:29)
200 EZ BK
TOTAL: 3200 SCY/64 minutes
Tomorrow: the weekly 80 x 25 sprint fest!
4 x 50 scull
4 x 50 fly drills
8 x 25 back shooters w/MF @ :40
100 easy free w/paddles
8 x 25 belly shooters w/MF @ :45
100 easy free w/paddles
5 x 50 DPS free w/paddles
Just got in an easy recovery swim today after a deep tissue massage yesterday.
Got some fun news. My BFF, a high ranking national security official, is being transferred to Paris for a couple years. With Lil Fort at away camp in August and the Pitt pool closed, I see a getaway in my favorite city! This will come after a 2+ week vaca to Europe with the fam and friends. So probably no long course for me this summer unless I can find an early season meet. It could be my first season completely off since I can remember.
Updated March 8th, 2014 at 05:23 PM by The Fortress
There is an almost constant battle at our pool between the Masters swimmers and the Aqua Fitness/pleasure lap swimmers with whom we share our pool over pool water temperatures. Our Masters group would like to have cooler water for our strenuous workouts. This cooler pool water temperature is between 79 and 81 degrees. The Aqua Fitness group is made up of older men and women, who prefer a warmer pool water temperature. The battle raged for what seemed like forever. Finally, it appeared that management was able to mostly appease everyone. They kept one pool, where we have practice, slightly cooler and the other pool is kept quite warm. Now for the mechanical snafu.
The word came via Twitter and Facebook before practice. It said, basically that the water temperature of the PP (Program Pool, where we practice) is a brisk 76 degrees. You may bring your wetsuit if you so desire. Well, I don't own a wetsuit (yet?). I wasn't sure if I would need one, but I was sure that 76 was about what the projected temperature of Mirror Lake (in Lake Placid) is in August. I am hoping to do the two mile cable swim there at that time. So my first thought was, “Yay! I can find out if I'm going to need to rent a wet suit or not for that swim!” My second thought was, I wonder if it will be too cold for me to swim. I haven't really had a lot of opportunities to swim in colder or "brisk" water. So, I was looking forward to the challenge. It took me a lot longer than usual to warm up, but I guess I sort of eventually did. We had two people leave to swim in the hot pool, which was an awful 86 degrees. I could not practice in water that warm. My skin felt cool the whole practice, but I liked it, I was comfortable. It was so much better than swimming in warm water. When we got out of the pool, the walk to the locker was so much more pleasant. We are usually freezing, but after the chilly water, we were fine. The same was true of the locker room. I could get used to that temperature, I think… At the very least, now I know that I can swim for 75 minutes in 76 degree water. Good to know. What about you? Are you a cold water or warm water swimmer?
I had one of those workouts today you want to bottle up and keep for when you need it. I felt great from the warmup to the warm down.
800 swum continuously as 50 free , 50 back x 8
16x100 odds swum as fast free on 1.20, evens swum as fast kick on 2mins
4x(300 free on 3.20 with paddles, 2x50 active recovery on 40)
12x25 open close easy fast on 30
200 easy double arm back
I used round 1 of the 16x100s as a transition and got my heart rate up and went 59 and 1.26, then I started working the set and descended across the rounds going, 57,1.25, 57,1.24, 56,1.24, 56,1.24, 55,1.22, 55,1.22, 54,1.22. I was really happy how I felt and even happier with how I descended the set. The 300s I held 3.05s and used the 50s and active recovery holding 35s. I even had energy left on the 25s and really worked the fast 25s with a turn.
My daughter then had a meet and swum awesome. She swum the 200 back for the first time today and got a BB time in the 11-12 age group despite being in the 10 & under group(for another 7 months). Her splits were 1.20, 1.22. I don't know where she gets it from but the further she swims the stronger she gets It was a lot of fun being Dad today and watching her swim. She also dropped 3 seconds on her 50 fly and another 2 seconds on her 50 breast. She also did a best time on her 50 back leading off the medley relay. Her only bad swim was her 100 free which was two events after her 200 back and even that was only marginally slower than her best time. The coolest part of all this was seeing her congratulate her team mate who beat her in the 100 free and even gave her a congratulatory hug.
Another great weekend in the Carroll house.
Found a small window of time to swim.
Stroke felt dull from the 5.3Km yesterday so I did 1K of drills.
Tried a new drill: With fins on holding steady and narrow kick tempo, and fists closed, did the equivalent to the finger drag but the fist was fully submersed while other fist (and forearm) worked with propulsive counter resistance. Finding my left shoulder down rotation still needs tuning, as well as the resulting UW stroke (left in / out sweeps too close to center not allowing full use of lat, side, and torso strength).
Did a 50 flutter kick for time:
confident :00 start and touched at 43-44 transition (true 0:44 flat)
Updated March 8th, 2014 at 01:15 PM by __steve__
"Central Section Region VIII Championships Day #2"
There was no day #1 for me (only the 1000 was contested last night). Today was the 100 BR and the 800 FR relay for me.
100 BR - 59.85 (27.95/31.90) - I have been trying to break the 1:00 barrier in the 100 BR since I was 16. It wasn't even a good race from a technique standpoint. I was THRILLED with the time, but disappointed with the swim. I guess I have built up this moment so much that I was expecting to break a minute AND have a perfect swim. I spun my wheels and moved my head WAY too much. On a side note, after years of watching swimmers go out 27.xx or even 26.xx and still not breaking 1:00, I used to say if you spotted me ANY time under 28.00 for the first 50, I would find a way to be under the mark. My problem was never taking the race out fast enough. It's hard to put into words how relieved I am this "white whale" is dead and in my rear view mirror.
200 FR - 1:49.98 (25.06/27.33/28.59/29.00) - So I was lead-off man on the B 800 FR relay. However, due to some confusion on my part (and the officials), our heat started a little quicker than we expected (READ: NO warm-up and WORSE, NO ONE behind the blocks). Woops, so we missed the relay. Luckily the meet directors were nice enough to let us take a mulligan. Anyways, I wanted to lead off to get an official time and try to crack the 1:50 barrier flat start (I have done it several times on relays). I was definitely NOT warmed up enough for the race, but was glad I got under 1:50. Not bad considering 200 FR is one of my weakest events!
Total: ~ 5000ish
Our coach is at the Texas Age Group meet this weekend. He emailed today's workout and I was so so tempted to edit it but I did not. It was a long workout.
400 free with snorkel
6x50 catchup on 45
3x(5x100 with snorkel on 1.10, 500 pull on 6mins)
12x25 stroke on 30
12x50 drill swim on 50
I held 1.04s on the 100s with the snorkel and 5.10s on the 500s pull. These felt good. I mixed up the 25s stroke and even did a couple of butterfly.
I haven't done a strictly freestyle workout in a long time, and I only had a short time before I needed to get ready for work this morning, so I did a warm-up, hammered out a quick set of 100s and then a quick cool-down:
2000 SCY/40 minutes
400 EZ on 8:00 (100 free, 100 bk, 100 bk pull, 100 free)
4 x 100 fr on 2:00 (desc 1:28 to 1:21)
4 x 50 fr on 1:00 (:38-:40)
4 x 25 fr on :30 (:18-:19)
6 x 100 fr on 1:40 (1:25, 1:27, 1:26, 1:27, 1:26, 1:26)
300 EZ (100 bk pull, 100 bk, 100 fr)
I'm a long way way from being able to do the 20 x 100 on 1:40 set that I was doing last year before the 1650 at state, but my pace is also about 3-4 secs faster than it was then too. If I can keep adding 100s to the set, I could be at my goal pace for this set and the 1650 (1:25/100) in about 5 weeks... the problem is, of course, that our state meet is three weeks from this weekend.
I don't know... if I add two reps to the set and do the set twice/week, that puts me at 1600 in race pace work after 2.5 weeks; five more workouts... hmm. Maybe I'll do the set MWF next week and see how I feel when I'm swimming 12 x 100 on 1:40 next Friday before I decide to scratch the 1650 altogether this season. I'm swimming my fly, bk, IM workouts on Sunday, Tuesday, Thursday, so maybe it will work.
Am I crazy?
Have reserve weekend (starting tomorrow), will definitely cancel tomorrows swim because we plan on grilling steaks after I get back from day 1. Not sure about Sunday, but I decided to swim today and for Saturday at one setting.
3.5 K of easy free, but with 6 beat, using snorkel and taking several breif breaks
Tomorrow (I did):
1100m flutter kick with board and snorkel
24 -25 min
5.3Km total (hungry now)
Updated March 7th, 2014 at 08:27 PM by __steve__
This is my fifth day back in the city. It’s been too cold to blog.
This morning I swam at Riverbank with Rondi and Hannah, with a couple of other ow swimmers rounding out the lane. Here’s what I did:
1000 lcm warmup (400s, 200k, 200p, 200d/s)
8 x (100 FR @ 1:30, 50 easy @ 1:00) [made them all—woohoo!]
6 x 300, done as 2 x (1 pull, 1 IM/FR by 50s, 1 IM kick)
Magic 1000 warmdown + play, alternating FR/BK
That was it!
It’s been great being back in the city and seeing my swim friends again! That’s even been worth putting up with this crazy cold weather. I still wish I didn’t have to swim with a roof over my head—but summer will be here eventually!
1 X 200 3:15 3:00
4 X 75 1:15 1:05
4 X 50 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 500 kick + 100 swim
1 X 100 IM 1:45
1 X 75 stroke 1:30
1 X 50 stroke 1:00
Round 1-fly 2-back 3-breast 4- choice/no free
1 X 200 2:30
1 X 150 2:30
Repeat 4 times. Swim or pull.
WARM DOWN: 4 X 50 easy
FAST FRIDAY Mar 7th 2014 SCY
6:00 to 7:30 dove in at 6:05
swam with Mike, Jim, & Max beside Ned, JUlie, & Alley cat
diving well and main pool
swim 15 min easy went 6 or 700
4 rounds of:
20 x 25 on 35
100 fast on 3:00
50 fast kick on 1:00
100 easy on 3:00
did 25's 1 round fly, next round back, next round br, last round fly
went IMs on 100s went 1:02, 1, 1:00
last 100 kicked it and went 1:02
Mar 28 - 30, 2014
2014 SCY South Central Zone Championships
May 1 - 4, 2014
2014 Nationwide U.S. Masters Swimming Spring National Championship
The George Haines International Swim Center
Santa Clara, California
Aug 13 - 17, 2014
2014 Marriott U.S. Masters Swimming Summer National Championship
University of Maryland Eppley Recreation Center Natatorium
College Park, Maryland
It was a beautiful long course day and I scared one guy into not joining me in the lane. Even after the guard told him there was one lap lane he would not share. His loss.
500 Free kick w/zoomers
5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 4:00, 3:55, 3:50, 3:45, 3:34
500 free w/snorkle
500 free kick w/zoomers
Total 3000 meters