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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/06/2013

    by , May 5th, 2014 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 --

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    1 X 50 easy swim

    4 X 50 1:10
    1 X 100 easy 2:00
    Four rounds.
    50's: descend 1-4 to fast--choice

    4 X 300 pull 4:45

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  2. Cinco de Mayo 2014

    by , May 5th, 2014 at 09:30 AM (Trying to Train Smarter, Not Just Harder)
    I am really in the Cinco de Mayo spirit this year. We have been eating Mexican food seems like all week, and today, we are REALLY going to have Mexican yummies!! Except no churros - I have no restraint when it comes to churros!

    Lower back still hurting a little w/flip turns, although much better than last Monday. I need to do something different on Sundays - I think too much laying around & keeping the Sabbath isn't healthy for my back. Not sure what to add in, however. Perhaps a lovely walk through the neighborhood w/my hubbie. It's kinda hard to blend spiritual and the need to move on Sundays, but I'm sure I'll figure it out, being a big girl and all.

    Water temp back to normal this morning, thank goodness!! Only Sela and me swimming beside ATAC - Jenna must have had a busy work day planned. I do NOT envy her her job. She has to travel waaaay too much.

    500 back/free
    500 pull
    300 kick
    100 easy
    4 x 300 @ 4:45
    100 easy
    12 x 50 @ 1:00 alt 3 free/3 stroke
    200 easy
    600 pull buoy only
    500 pull
    400 swim/cool down

    Total: 5000 LCM ~90 minutes
  3. Rewarded myself for a good 200 Fly with a day of Fly

    by , May 5th, 2014 at 08:30 AM (Mixing it up this year)
    This weekend was our first USA LCM meet and I just did the 200 Fly. At the time the entry went in I was still battling vertigo so nothing with flip turns meant fly or breast and they were back to back. Went a 3:46.86 a second better than last year and getting closer to where I was almost 5 years ago. The thing is I can't wait to see how I do when I actually feel good not tired and battling the last bit of allergies.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers accentuate the undulation to loosen the back
    200 fly torque drill w/snorkle & paddles
    200 fly alternate 50 rt arm/50 lt arm w/zoomers
    200 fly kick on back w/zoomers
    200 fly for time went 3:27
    500 free kick w/zoomers
    8x25@:45 fly w/bouy
    300 free EZ

    Total 3000 yards
    Swim Workouts
  4. City of Plano USAS Meet Day 2

    by , May 4th, 2014 at 05:44 PM (After a long rest)
    I had a long warm down yesterday after the 1500 and I benefitted this morning. I woke expecting to be sore but actually felt pretty good, just the normal tiredness associated with a meet. Today was an easier day in comparison to yesterday and I swam the 100 free, 200 back and the 800 free. My daughter on the other hand had 5 swims. We both had pretty decent days.

    100 free 57.53 - I felt great through about 80m and then started to tie up pretty bad. I had hoped to go sub 57 and I know if I had not tied up I would have been 56. This gives me some thing to work on and I am hopeful I can go 55 with some more training, a full taper and a shave.

    200 back 2:25.03 - this came very quickly after the 100 free and I had no expectation for this event. I felt really good throughout the whole swim and I was very pleasantly surprised with this time. I could be wrong but I think this maybe a life time best. I don't believe I swam this since I was about since I was about 12 years old. The most exciting part of this was the fact that my legs did not die and my lungs felt great throughout.

    800 free 9:35.05 - this was a strange race because I was hurting at 500 but somehow found a second wind and I had a big drop on my last 100 and actually had something left in the tank at the end. In fact I wish I had picked it up a little more at the 600 turn. I have a lot of work to do on this particular event but I will be ready by worlds for a fast swim.

    My daughter also had some terrific swims and dropped times on all her events today. It was also quite special because she counted for me on my 800 and high dived me at the end of my 200 back. Being on deck at her meets has been very cool. I suspect in a few years she will not want me on deck, but right now it's great fun to see her from afar interacting with her friends and seeing her swim really fast.

    Based on all the travel and the disruption this has caused to my training schedule I was very happy with the meet this weekend. I am in Dallas this week and will have a good week of training but I travel to Korea next Sunday for a week. I am hoping to train in the 1988 Olympic pool in Seoul but it may depend on the weeks agenda.
  5. 5|3|14 and 5|4|14 SCM's

    5|3 - just over 30 minutes

    15 x 25 free on 2:00, DFS, F (short)
    • 12's

    5|4 - 35 min all with short fins except kick set

    100 easy

    30 x 25 free on 0:25
    • 19's

    20 x 25 free on 0:30
    • 16 - 17's

    20 x 25 drill on 0:30 with snorkel
    • head up dolphin kick free (odds) / easy free (evens)

    3 x 25 flutter kick on 0:30
    • legs locked up while finishing the 3rd marking end of swim, had to leave anyhow
  6. Saturday, May 3rd, 2014

    by , May 4th, 2014 at 02:15 PM (Trying to Train Smarter, Not Just Harder)
    Wishing I was at Nationals in Santa Clara. Instead I'm here in Rainy-Overcast Florida. Yesterday Trousdale got the heater fixed, and of course, they over shot the desired temp, so instead of 75 degrees, it is now 84. Just wasn't feeling it;

    500 back/free
    500 pull
    8x 100; alt 100 IM & 100 kick
    200 easy

    Sun finally came out just around the 8 x 100, so I was lazy, and enjoyed working on my freckles. I SO wish I had a swim buddy for Saturdays!
  7. Saturday 5/3/14

    Saturday 5/3

    PM only Weights + LCM


    1x10/2x15 Incline leg press (180, 270, 270)
    1x10/2x15 Lat pull-down (60, 105, 105)
    3x12 Toes-to-bar
    1x10/2x15 DB Incline bench press (20, 30, 30)
    2x (3x10) "empty cans" (10, 10)
    3x15 Hip abductor (110)
    3x15 Hip adductor (110)
    1000 Assorted abs


    400 swim w/ fins + paddles + snorkel
    4x100 @ 1:30 light D1-4 (1:18, 1:18, 1:16, 1:14)
    200 EZ

    Total: 1000

    First day back in the LCM pool. Water temp was 69 degrees and I had limited time to swim AND I was prepared (mentally) to swim SCY. I will use this week to get adjusted to LCM in preparation for my first LCM meet next weekend.
    Swim Workouts
  8. City of Plano USAS Meet Day 1

    by , May 3rd, 2014 at 07:51 PM (After a long rest)
    I swam a small USAS meet today at our home pool but hosted by the City of Plano. This is becoming the norm where other teams rent out or our pool for their meets. It's sort of cool in the sense that we don't have to travel for meets. Today's meet was pretty small but very long. Warm up was at 8am and the meet did not finish until 3pm. The meet was long course and was my first long course meet this year. I was scheduled to swim the 50, 200, 400 and 1500 free. Due to a change where the meet officials combined the boys and girls 1500 I had to withdraw from the 400 at the last minute. I was seeded in the last heat of the 400 and with the 1500 being combined I literally would have had to get out and on the block. I talked it over with my coach and we decided to swim the 1500 this time.

    I don't feel bad in the water but I am stiff and sore like I have been traveling a lot recently!!! Today was an ok meet with a really strong 50 and then ok swims in the 200 and 1500s.

    50 free 25.97 - I was determined to get off the block and get my turn over going as quickly as I could and that's exactly what I did. This felt fast and I even came back on the guy in the lane next to me.

    200 free 2:07.21 - I felt good through 150 and hoped to pick it up on the last 50 but just couldn't. I was hoping for a 2:05 today so this was a little slower than I hoped. The positive was I felt good through 150 and this one will come together before worlds.

    1500 free 18:30.87 - this was not a particularly fast swim for me but my splits through 1100 were pretty consistent. I started to tighten up at 1000 and the last 400 hurt pretty bad. Again, with all the traveling and lack of consistent focused training the past month I was happy with this. I hoped to be about 30 seconds quicker but that's just the way the cookie crumbles sometimes.[update - I just checked the FINA world rankings for 2013 in the 1500 and this would have been a top 10 time so it's obviously not as bad as I thought it was]

    Tomorrow I have the 100 and 800 free and the 200 back.

    My daughter had a really good meet. Her medley relay team got a TAGS cut which was exciting with her going a 40.x lead off on the back hitch is a best time for her as a 10 year old. She then swam the 50 fly, 50 free, 100 back, 200 free and 400 free. She did best times in everything and A times in the 200 and 400 frees. The only one she was disappointed in was her 100 back where she added sometime from last week. She is so close to a personal TAGS time on the 100 back and I suspect she is going to be chasing this all summer.

    It was a fun meet today and I am looking forward to tomorrow.

    Updated May 4th, 2014 at 05:44 PM by StewartACarroll

    USA-S Swim Meets / Events
  9. Fri-Sat, May 2-3

    by , May 3rd, 2014 at 06:16 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    3 x 50 scull
    3 x 50 fly drills
    5 x 25 shooter + 25 EZ w/fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ :45
    100 EZ

    8 x (25 AFAP dolphin kick w/fin & board + 75 EZ) @ 2:30
    100 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30
    100 EZ

    2 x (50 AFAP kick w/boards & fins + 150 EZ)

    Total: 3600

    Saturday Drylands @ LA Fitness

    Rc/scap ex
    explosive leg press, 75 x 3 x 15
    explosive leg extensions, 90 x 2 x 15
    pec fly, 60 x 3 x 8
    hip abductor, 100 x 4 x 6
    good mornings, 75 x 3 x 8
    cable push pull, 20 x 2 x 15 each side
    ab wheel roll outs, 15
    kneeling ab crunches, 100 x 1 x 5, 110 x 2 x 15


    Took Thursday off after the stomach virus and didn't push it too hard on Friday.

    I love all the pics and vids from nationals! Must be really thrilling to see the pros in action.
  10. Week 83 - Friday

    by , May 2nd, 2014 at 07:44 PM (After a long rest)
    I am always amazed at how stiff traveling makes me feel. I just returned from west Texas and I am really stiff and sore. I was unable to swim this morning due to a combination of my meeting start time and the hotels rules about access to the pool. Instead I decided to get in when I got home and I did a meet warmup.

    400 free with snorkel
    6x50 catchup on 45
    4x100 kick on 1.45
    4x50 build on 1min
    4x50 swim at 500 pace on 1min
    200 easy

    total 1700scy

    my times reflected my feel today. I have a long weekend meet and then I am in Dallas all week next week before going to Korea for a week. After that there will be some light at the end of the tunnel as worlds will come up very quickly. In fact we are inside 90days which is very scary.
    Swim Workouts
  11. Friday, May 2, 2014 11:15-12:00noon

    by , May 2nd, 2014 at 05:33 PM (Fast Food Makes for Fast Swimming!)
    200 Free/50 Kick
    150 Free/100 Kick
    100 Free/150 Kick
    50 Free/200 Kick

    4 x 125 Free Pull @ 1:35
    4 x 100 Free Pull @ 1:17.5 <-- see what I did there??
    4 x 75 Free Pull @ 1:00

    50 Fly fast
    50 EZ

    2300 Yards

    I would've gone more but I was already running on fumes of energy since my last meal was almost 18 hours earlier at my 6:30 lunch hour at work last night. Time for McD's!!!
  12. 05|02|14 LCM recovery, drills and kick

    500 free very slow
    50 FK fast
    50 FK easy
    400 drill
    50 FK fast
    50 FK easy
    400 drill
    50 FK fast
    50 FK easy
    400 drill/slow free/back
    50 FK fast
    50 Br K
    400 drill (short fins)
    50 FK fast
    50 Br K
    400 drill (short fins)
    50 FK fast
    50 Br K
    400 drill/slow free
    50 FK fast
    50 Br K
    300 drill (short fins)

    3800 m, most with HR < 115 BPM

    At times the slow free was very slow, like 1:00+ for a 50. It was done as a drill for the sensation of water in a propulsive and streamline sense.

    The fast kicks weren't AFAP, maybe 90% E. For the last 5 - 10m of them (50 FK's fast), it felt as if acidosis wanted to occur but only a small amount was manufactured. I even bumped up the E to the wall to see but the legs were fine. Must be a sign of training adaptation, and though lactate toleration work is geared more for 100 -200's, this may become useful for my LCM 50.
    Interestingly, my flutter kicks kept getting easier, and to a point, faster, up to when I got out of the pool.

    Updated May 2nd, 2014 at 06:25 PM by __steve__

  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/05/2013

    by , May 2nd, 2014 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 200 3:20
    2 X 150 2:15
    3 X 100 1:30

    4 x 100 kick 2:154
    6 X 50 kick 1:00
    1 x 100 swim --

    4 x 250 IM 4:30
    Rotate 100 of each in IM order

    1 X 200 3:20
    4 X 100 descend 1-4 1:40
    Two rounds, pulling

    WARM DOWN: 4 X 50 easy

    4400 Y/M
    Swim Workouts
  14. Friday, May 2, 2014

    by , May 2nd, 2014 at 09:27 AM (Trying to Train Smarter, Not Just Harder)
    Rained out on Wed & Thurs - good thing I swam Tues
    Apparently the heater broke, and the water temp was 75 - went to another pool and swam by myself. MUCH better.

    2 x 600, first one 100 free, 25 back/breast; second one pull
    2 x 500; alt 100 IM & 100 kick on 1:40 & 1:50 w/zoomers
    2 x 400; swim, speedplay by 50's, 2nd one faster than the 1st
    2 x 300; breast/free
    2 x 200; pull no paddles
    4 x 50 @ :45
    100 easy

    Total: 4300 SCY
  15. Long Course Friday

    by , May 2nd, 2014 at 08:37 AM (Mixing it up this year)
    But it was crowded today. Kathy and I are used to sharing a lane but today we were joined by one of the kids from SST and one other triathlete who has been swimming on his own lately instead of with the tri team.

    500 free
    500 free kick w/zoomers
    3x200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers basically done on a 1 minute per 50 interval so that I was on Jackies interval
    10x50@1:00 free w/paddles & bouy long and loose
    500 free w/zoomers
    6x50 from block 15m fly sprint then easy free
    100 free EZ

    Total 3000 meters
    Swim Workouts
  16. Week 83 - Thursday

    by , May 1st, 2014 at 06:40 PM (After a long rest)
    Today I managed to grab a short swim in the hotel pool. The pool was a decent size for a hotel but had no markings in the bottom which made turning particularly challenging and had no gutters which meant it was very choppy. I still managed to get a couple of thousand in(based on time since I have no idea how long the pool was). Both my shoulders have been bothering me on and off for the past month. Nothing bad but general soreness. Today my left shoulder which had been sore the last couple of days was fine but instead my right shoulder was sore. I will try to get a another workout in tomorrow so I stay wet.

    Updated May 1st, 2014 at 08:20 PM by StewartACarroll

    Swim Workouts
  17. May 1

    by , May 1st, 2014 at 05:54 PM (The FAF AFAP Digest)
    Wednesday, SCY/Solo @ Sewickly

    Warm up:

    600 various
    150 scull
    4 x 50 DPS free w/paddles @ :50
    50 EZ

    Main Sets:

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x (75 AFAP + 175 EZ)

    5 x 25 AFAP kick w/board & fins + 25 EZ @ 1:15
    200 EZ

    Total: 3250


    Managed to get a half way decent workout in. Either my times were slow (certainly possible) or the pace clocks were slightly unsynched. Unfortunately, prolonging my streak of bad luck, I came down with the stomach bug that's been going around. Needless to say, I am on the couch today.

    Updated May 1st, 2014 at 06:14 PM by The Fortress

    Swim Workouts
  18. Assorted April training musings

    by , May 1st, 2014 at 04:57 PM (Pete's swim blog)
    Daily blogging is too much for me. I'm going to try monthly. Maybe that will work... maybe not. At least there will be more things to blog about.

    Set of the Month: Russel's dream set. Russel used to swim with us some mornings when he was in high school. He coaches now and we hear from him from time to time. Occasionally, sets come to him in dreams. Last time Roger spoke to him, he revealed the third of his "dream sets".

    4 x 125 - 2:10, 50 Kick/75 IM
    4 x 125 - 2:05, 50 Free/75 Kick
    The 50s slide through the 75s. So, the first 4 look like this:
    #1: 50 Kick/75 IM
    #2: 25 Fly/50 Kick/25 Bk/25 Br
    #3: 25 Fly/25 Bk/50 Kick/25 Br
    #4: 75 IM/50 Kick

    Team stuff: We are up to 5 Davids now (2 are very new). I checked this out on the Internet (so it is true!). 2.363% of all males are named David. So statistically, we should have about 211 men on our team. We actually have 8.

    April focus: I'm currently rebuilding both my breaststroke and freestyle. The breaststroke project is a frustration from hard effort and minimal results over the last few years. My kick is great but my pull is inefficient. So, I'm working harder to reduce my strokes per length. Things have gone well in this regard. In warm-up, cool down and easy swims, I limit myself to 4 strokes per length when I swim breaststroke. When I really focus on being efficient, I can make 3 and sometimes get close to 2. In 200 IMs and hard 100s, I've gone from 8 strokes per length down to about 6. When I'm tired, I go back to 7 sometimes. Am I faster? Hard to tell but I don't think I'm slower.

    Freestyle is a bit different. I've made significant speed gains over the last few years in freestyle. I dropped another 13 seconds off my 1650 earlier this year. Why change now? Well, I think there are limits on my current stroke. I have no glide, my kick feels out of synch and I'm primarily shoulder driven. To attempt to change things, I'm swimming all "easy free" and warm up free as catch-up stroke. 25 no breathers are all catch-up as well. All other sets, I'm just swimming like I normally would. This has been frustrating since it just doesn't feel right and it is significantly slower. But after a couple weeks, my catch-up stroke got better. It still isn't very fast but it isn't awkward anymore. Occasionally, I can get into a 3/4 catch-up rhythm when I swim regular sets so maybe this is working.

    Timed swim of the month: 400 IM Kick - 6:15. My kick has improved a lot over the last year. Still, 200s with effort come in at 3:15-3:20. Given that, a 6:15 was pleasantly unexpected.

    Painful set of the month (swim at your own risk):
    1 x 125 - 2:00 (1st 25 back)
    1 x 50 Easy Fly - 1:00
    1 x 125 - 1:50 (1st 25 back)
    1 x 100 Easy Fly - 2:00
    1 x 125 - 1:45 (1st 25 back)
    1 x 200 Easy Fly - 4:00
    1 x 125 - 1:40 (1st 25 back)
    1 x 250 Easy Fly - 5:00
    1 x 125 - 1:35 (1st 25 back)
    1 x 350 Easy Fly - 7:00
    1 x 125 - 1:30
    1 x 450 Easy Fly - 9:00
    50 Easy

    I targeted a 1:30 pace for the fly. Decided to make the 450 a 500 on the second round because it makes no sense to get that close to a 500 fly and not just go the extra 50 yards.
    Swim Workouts
  19. Thursday, May 1, 2014 9:45-10:45am

    by , May 1st, 2014 at 04:30 PM (Fast Food Makes for Fast Swimming!)
    I've been sick since Monday afternoon, with some kind of head cold/congestion/blah. It forced me to miss work both Monday and Tuesday, and I made myself go to work on Wednesday just so I wouldn't have to bring a doctor's note for my absenses. I didn't go to the clinic, just toughed it out the man way with meds, rest, water, and Gatorade. And plenty of video gaming on my tablet :-)

    I still have a stuffy nose and throat garbage, but went to the pool anyway today since physically I'm feeling just about normal. We all know what it's like to swim with nose and throat issues...yummy!! :-P

    5 x 300 SKIPS (swim, kick,IM, pull, swim)

    6 x 200 Build an IM by 25s @ 3:10
    25 Fly/175 Free, 50 Fly/150 Free, etc.

    4 x 50 Flutter Kick w/ board @ 1:00 gradual ascend to slow heart rate
    went :50, :53, :58, 1:05
    100 EZ Free

    3000 Yards

    That was good. I managed to keep all of the IM builds in the ballpark of 2:30s, regardless of the stroke combos/free distance I was on. Went a 2:32 on the last one which I felt was great. I'm glad I gave myself a generous interval, cause I was huffing and puffing on the wall between each rep.
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/02/2013

    by , May 1st, 2014 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30
    4 X 50 :50
    two rounds

    2 X 200 kick 4:15
    2 X 100 kick 2:15
    1 X 50 swim

    3 X 100 2:00
    1 x 200 free 3:30
    Four rounds.
    100's: #1 50 fly/50 back
    #2: 50 back/50 breast
    #3: 50 breast/50 free

    12 X 50 1:20
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4450 Y/M
    Swim Workouts