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  1. Wed Nov 11

    by , November 11th, 2015 at 11:04 PM (Senior Sprinting)
    Bridge Athletic

    250 warmup
    7x25 free on :35 (saw 12s on long glide ins)
    75 ez
    50 nb
  2. Workout 11/11/15: evening

    by , November 11th, 2015 at 08:09 PM (Maple Syrup with a Side of Chlorine)
    A special thanks to all that have served or are currently serving our country this Veterans Day. We were able to attend our town's annual parade, here are a couple of pics...



    I was able to get in a long swim tonight...

    200 free/200 back/200 im drill

    3 x through with snorkel
    -100 kick with AK
    -150 strong swim with AP
    -100 Pull

    50 easy
    Two times thru: (25's fast IMO into the second swims DPS free, :10 between)
    25
    25 25
    25 50
    25 75
    25 100

    50 easy

    4 x 50 on :45 Quarter's Strong
    4 x 25 on :30 burst and cruise (6/8/10/15)
    200 easy and out
    (Solo/Rec/3000 yds/60 min)
    --------------------------------
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/12/2015

    by , November 11th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick
    5 on 1:15
    5 on 1:05
    1 X 100 swim

    8 x 100 IM
    4 on 1:45
    4 on 1:35

    1 x 500 6:45
    3 X 100 1:30
    1 X 400 5:30
    3 X 100 1:30
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  4. Week 163 - Wednesday

    by , November 11th, 2015 at 08:58 AM (After a long rest)
    I did a short but intense lift after I coached last night and I was hurting pretty bad when I P got home and was as stiff as could be when I went to bed last night. I slept heavy and woke up feeling a little better this morning, but could have done with another 2-3 hours of sleep.

    I surprisingly felt ok in the water today. I was tired but but this did not seem to affect my workout until the last round of the last set.

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

    main sets
    12x75 kick, drill, swim on 1:05 with snorkel
    100 easy
    16x50 free on :55 at 200 race pace
    100 easy
    4x(2x100 on 1:05, 100 kick on 1:35)

    warm down
    100 easy

    i held :50-:52s on the kick,drill,swim 75s. The first 4 felt pretty smooth but by the end these got tougher. On the 16x50s I held :26s throughout and despite being tired felt strong throughout. As the last set was described I had to ask for clarification since these are aggressive times. It did not help that one of my training partners blasted the first one going :55. I made the set but the whole thing was touch and go. The last round in particular was rough. I am pooped. I don't coach tonight so I am looking forward to some sleep.

    Updated November 13th, 2015 at 10:08 PM by StewartACarroll

    Categories
    Swim Workouts
  5. Week 163 - Tuesday

    by , November 10th, 2015 at 09:03 PM (After a long rest)
    My flight back from Phoenix was delayed and I got back to Dallas at 12:30am which made it almost 1:30am before I got to bed. After the meet on Sunday I had arranged with my team mates that I would be at practice at 5am this morning. This was not going to happen with the early morning arrival so I made alternate arrangements to swim. When I found out the flight was delayed I texted my team mates and Tom. Tom sent over the workout and I found out the pool opened to the public at 10am today and went into rearranging my calendar mode to make it happen. Luckily today is a pretty easy meting day with lots of followup activities from my trip but few meetings so it was not too bad a task to move things around.

    I was tired this morning but coffee and a shower really helped wake up me up.

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

    Main sets
    6x500 pull with paddles on 6 mins, odd breath every 5, evens build by 100
    8x100 kick 1:35
    10x50 drill/sprint on :50

    Warm down
    100 easy

    OMG this one hurt. It was a combination of being tired, feeling fast and trying to ramp up the yardage ahead of a last 2 week push before taper for Boston. I held 5:08-5:10s on the 500s which I was very happy with. I felt good through #3 and then I really hurt. I was able to hold 1:25s on the kick set but fought cramp in my quads the entire set. The 50s I used as active recovery. This is the first time I have done a 5k workout for a long time and really felt it.

    Updated November 13th, 2015 at 10:08 PM by StewartACarroll

    Categories
    Swim Workouts
  6. Tue Nov 10

    by , November 10th, 2015 at 07:55 PM (Senior Sprinting)
    Bridge Athletic

    10 pullups
    5 pullups
    15 min stretch routine
    450 easy
    50 nb
  7. Tuesday Nov 10

    by , November 10th, 2015 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 25 power kick @ :30
    50 EZ

    Main sets:

    4 x 50 stroke rate drills + cruise @ 1:30
    50 EZ

    4 x 25 fly w/fins @ 100 pace @ :40
    -- ack, too tired for fly
    100 EZ

    3 x
    10 x 25 @ 100 pace @ :45
    150 EZ

    20 x 25
    odds = free @ 100 pace @ :30
    -- a tad slow
    evens = EZ @ :45
    150 EZ

    6 x 50 EZ
    50 DAB

    Total: 3500


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


    I'm still feeling pretty bushed and sore. Don't know if I'm still making up for that sleepless night or I coming down with something. May just take it easy tomorrow. Off to Lil Fort's cross country banquet soon. They have a three week break until winter track starts and, interesting, their coach told them not to run at all during break. I feel like masters could probably use more mental and physical breaks like that.

    Registration for NE Champs/Zones opens today: scmchamps.blogspot.com

    Updated November 10th, 2015 at 05:14 PM by The Fortress

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 11/11/2015

    by , November 10th, 2015 at 11:46 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    2 X 50 1:00
    Two rounds

    1 X 400 kick + 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    All swims choice on 1:15

    3 X 200 3:20
    8 x 100 1:40
    200's: negative split
    100's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  9. 11-10-15

    200 free
    100 back
    100 IM
    100 kick
    50 back
    50 breast

    4 x 100 @ 1:35 free steady pace
    4 x 100 @ 1:45 IM descend
    R/30
    2 x 100 kick @ 2:15 fast
    4 x 50 free @ 60 descend
    4 x 50 back @ 60 descend

    3 x 200 @ 3:00 descend
    2 x 50 back @ 60 cruise
    3 x 200 @ 3:00 (1 EZ , 2 fast)
    2 x 50 back @ 60 cruise
    3 x 200 @ 3:00 all fast
    2 x 50 free @ 60 float as a quick w/d

    4100

    I needed to hop out a little early and should have warmed down a bit. Hind sight is 20/20 and family duties are always present. Some yoga later on might help
    Categories
    Uncategorized
  10. Workout 11/09/15: morning

    by , November 9th, 2015 at 09:04 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great visit with the family to Philly over the weekend to visit our daughter, including my first ever trip to IKEA and a 76ers game. Traffic was heavy on Friday as we arrived, but light on Sunday as we returned to VT. We stayed at a Courtyard on the Navy Yard, a real treat.

    Quick swim today before work ...
    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with ak
    - 150 swim with AP strong
    - 100 pull with buoy

    100 easy and out
    (Solo/Rec/1400 yds/25 min)
    --------------------------------
    Told you it was quick! Long week at work but I hope to swim on Wed and Thursday.
    Categories
    Swim Workouts
  11. 11|9|15 SCM and drylands

    by , November 9th, 2015 at 09:02 PM (Blog)
    300 warmup
    11 x 12.5 fast / 12.5 easy fr on 1:00
    6 x 12.5 fast UWK on 1:00, odds dolphin, evens flutter
    20 x ~14m turn drill on 0:30
    100 IM 1:36

    0.57 mi run (3:52)
    leg press - 1 set of 10 @ 60% effort
    single leg press to side - 1 set of 10 @ 80% effort
    leg ext - 1 set of 10 @ 60% effort
    leg curls - 1 set of 10 @ 60% effort
    0.57 mi jog (4:52)



    Did drylands on 11|7:

    2.6 miles of jogging (1 mi was barefoot on track)
    Pushups 5 sets of 10 easy
    Pullups 5 sets of 5 easy

    Race Club's Yoga for swimmers core workout (22 min, and very tough!)

    Swam on 11|6
    Categories
    Uncategorized
  12. Mon Nov 9

    by , November 9th, 2015 at 06:33 PM (Senior Sprinting)
    400 warmup

    8 x 25 AFAP, 75 ez after each:
    1. Free f+p
    2. Free f
    3. Free from the blocks
    4. Fly f+p
    5. Free f+p
    6. Free f
    7. Fly blocks
    8. Free blocks
    200 ez
    6 x 50 on 1:00
    50 ez
    50 nb
    50 ez
    50 nb

    A few striders on the FB field
    10 pullups
  13. Monday Nov 9

    by , November 9th, 2015 at 05:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


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

    Main sets:

    8 x 25 burst SDK to 15 m + cruise @ 1:00
    150 EZ

    Pyramid 50 frees:
    9 x 50 free with 6/7/8/9/10/9/8/7/6 strokes fast then cruise @ 1:30-2:30
    200 EZ

    10 x 25 breast @ 100 pace @ :45 (18s)
    -- really should have kept going but didn't have the mental wherewithal today
    200 EZ

    10 x 25 free w/fins @ 100 pace @ :40
    -- starting off SDK-ing on back
    --12s
    200 EZ

    Total: 2900


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


    I slept better last night, and was able to do a solid workout at Sewickley. I came home and did 45 minutes of yoga/stretching/foam rolling. I signed up for a small SCM meet this weekend in Ohio: 50 free and a couple off events. Not 100% sure that I will go; I'll see if I feel like making the drive. In general, I still think I need to continue to bust out of my Pittsburgh doldrums by going to more meets to prep for next year.
    Categories
    Swim Workouts
  14. Sunday Nov 8

    by , November 9th, 2015 at 11:32 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    2 x
    10 x 25 w/fins, 15m+ UW SDK @ :30
    50 EZ
    extra 50 EZ at end

    4 x 50 off the blocks, SDK @ 100 pace then cruise
    100 EZ

    4 x 25 free @ 100 pace @ :30
    100 EZ

    10 x 50 various EZ @ 1:10-1:15
    200 EZ

    Total: 2600


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


    I wanted to do a real sprint workout yesterday, but I was too blasted. My upper body was still sore from that dryland palooza (too many med ball slams, etc). Plus, I only got a few hours of sleep Friday night in Hershey. I'm never a great sleeper, but sleep especially badly in hotels or when my monkey mind is active. I'll give it another go today.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2015

    by , November 9th, 2015 at 11:17 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will be swimming LCM on M-W-F and SCY T-T

    SCY
    WARM UP:
    1 X 250 4:00 3:40
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 x 100 kick 2:15
    6 x 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 x 200 50 stroke/50 free 3:30
    6 X 25 stroke--fast-- :40 #6 on 1:10
    Two rounds

    1 X 300 4:30 4:00
    1 x 200 3:00 2:40
    1 X 100 1:30 --
    Two rounds pull. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  16. The 200 Fivecta

    by , November 9th, 2015 at 10:27 AM (One Stroke at a Time)
    I swam at the SCM November Classic in the Woodlands over the weekend. Sometime in the last year or so I've started to do theme meets. This time it was the 200s. I was only doing the 3 strokes and the IM but then my teammates whom I had recruited for a 400 free relay decided that an 800 free relay was in order so I got all five 200s (plus the 400 free and IM).

    I had the pleasure of swimming with Chowmi in 2 of my 200s (fly and breast). I have been a little under the weather the last few weeks from both chemo (I had a week of eating mainly apple sauce, yogurt and string cheese because I couldn't tolerate anything else) and a URI that I picked up from my middle schooler so my expectations were low. I once again swam my slowest master's times in each event but was close to a previous time in the 200 back (my two previous swims were from many years ago) and the 200 breast. I would have liked to sneak one in there-- maybe next time.
    The events I swam--
    800 free relay. I swam 2nd in a 2:34 with our total time being 9:18 in the 160-199 age group
    200 fly: 3:01
    200 back 2:48
    200 IM 2:52
    400 free 5:31
    400 IM 6:06
    200 breast 3:12

    For my seeds, I guessed at my times and had 3 faster and 3 slower so not to bad for where I thought I was.

    Updated November 9th, 2015 at 11:52 AM by MaryR

    Categories
    Uncategorized
  17. Sun Nov 8

    by , November 8th, 2015 at 09:33 PM (Senior Sprinting)
    Bridge Athletic, main sets front squats and DBBp

    300 warmup
    Paced a friend on a couple of 100s at about 1:01. He was doing 10 of them on the 3.
    4x50 one breath on the 1:15
  18. November SCM Classic at the Woodlands Day 2

    by , November 8th, 2015 at 08:36 PM (After a long rest)
    I went out for dinner with a few teammates last night and had a great time. It made for a terrific end to a fun day. I was back at the hotel pretty early and was in bed asleep by 8pm. I got 10 hours of sleep and woke feeling pretty good. When I woke I was still a little tired and had that feeling like it was the second day of an in season meet. I had a nice breakfast at the hotel and ate a little extra food knowing it was going to be a long day.

    Despite feeling achy(especially my legs) I felt much better after the warmup and did a little extra yardage which really helped.

    First up up today was the 50 free. I went 24.8 which I was pleased with but had hand separation on the start which cost me a little time. I don't know how the true sprinters do the 50. It's so technical and over in a shot which means any mistake is almost impossible to recover from. I also don't seem to get going on a 50 and feel like I should flip and go again I guess I am just not a fast twitch athlete.

    I was due to swim the 200 free but decided to skip due to the speed the meet was going.

    Next up up was the 100 back and I went 1:02.06. I felt really strong on the first 50 and flipped at 29.8 but was too far away from the wall to get a good push and never really recovered. I did not die but when I was finished my legs burned like crazy. Despite going for a warm down my legs continued to burned for a long time. This one really hurt. I honestly think this swim was as good as my 100 from last year where I was 1:01.4 and without the bad turn I would have been there or there abouts.

    Last up up today was the 800 free. I hoped to be between 9:05 and 9:10 today and finished up at 9:09.1 with a significant negative split. I got stronger as the swim went along and regret I was went out way too slow today. This one never really hurt and i felt better after this swim than any other swim today. I am swimming the 800 next weekend and at the Boston meet and hope to significantly drop time next weekend since I have a much shorter program.

    I really enjoyed this this meet and it was a lot of fun. All my teammates swam great and despite not doing a full taper the week of rest helped all of us. Our plan is to significantly ramp up our workouts over the next two weeks before a full taper ahead of Boston.
  19. Sat Nov 7

    by , November 7th, 2015 at 09:11 PM (Senior Sprinting)
    A local fun USAS meet, the Swim-a-Palooza, IM relays and such. Swam 5 events which is approximately 4 more than I usually do.

    In order:
    50 fly: 26.27, couple of tenths faster than a month ago
    50 breast split on 200 Br relay: 32.9, PR. Since I've never done one before. Evil stroke for sure.
    100 IM split on relay: 1:03.7
    50 free: 23.80, 6 tenths slower than a month ago. Pretty rough.
    50 fly split on 200 Fly relay: 26.3

    Swam with 3 masters friends (34, 43, 55) and we beat the kids on all the relays. We were 3:55 on the 4 x 100 IM relay. 34 yr old led off with 55+, 43 yr old 56+, 55 yr old 59+. 34 yr old was also 23.6 leading off fly relay.
  20. November SCM Classic at the Woodlands Day 1

    by , November 7th, 2015 at 08:26 PM (After a long rest)
    After coaching my kids last night I went back to the house and shaved down. I felt good and excited as usual at the thought of racing. I went to bed reasonably early but could not sleep so watched tv for a while. I woke about 4:45 this morning and got ready to leave for the meet. I car pooled with a couple of my teammates. Weather in north Texas was rough today and it rained really heavily all the way down to the woodlands. We made good time and made it down to the woodlands by 10:30 with a short stop at Denys for breakfast.

    In in the warmup I definitely did not feel 100% rested and my legs especially were a little heavy. I did my normal meet warmup and tried loosening up and felt OK.

    First up for me today was the 50 back. Unfortunately I did not get a chance to swim in the SCM pool before the 50 due to the mile running long and the anticipated main pool second warmup did not materialize. My time was great going 28.9 but this was the race that could have been so much more. My left foot slipped on the start(not bad but it does not help on a 50) and I came up half a body length behind the young guy in the lane next to me. I also got close on the turn as a result of not going as far as I had hoped on the start but went over well, but because of my proximity to the wall I pushed off very shallow. After my race a few people commented yet again how I was the fastest swimmer above the water but got killed on the underwaters. The winner went 28.6! Despite all my technical challenges this is my best masters time so no complaints.

    Next up up was the 200 back. I went 2:13.5 which is a solid time. I was honestly hoping to go a little quicker but my splits were solid. My start and turns were all good on the 200. I felt strong the whole way but my legs were heavy.

    Last up up today was the 400 free. I went 4:21.11 which I was happy with. I thought I would be around 4:20 so this again was not quite as quick as I hoped but all in all another solid swim. My splits were a little weird with my first 50 being a little faster than I hoped and the rest being a little slower than I hoped. My last 100 was considerably faster than my 2nd and 3rd 100s so I did not die, but I was a little heavy and just not smooth and definitely not easy speed.

    My focus for this meet were the back events. Obviously I am not done yet, but I am quite content with my races today. Tomorrow I have the 50 free, 200 free, 100 back and 800 free. I may skip the 200 free to focus on the 100 back but it depends on how I feel tomorrow.

    Updated November 8th, 2015 at 06:26 AM by StewartACarroll

    Categories
    Masters Swim Meets / Events