Wednesday June 12
3 x (200 pull on 3:00 then 2 x 50 on 1:00 #1 90% #2 100%)
6 x (3 x 50 #1 drill/swim on 1:10, #2 sprint on 50, #3 easy free on 1:00)
Rounds 1,3,5 breast, Round #2 back, Round #4 free, Round #6 fly (Yea, I made a whole 50 fly)
4 x (75 kick on 1:10, 50 easy on 1:00, 25 sprint on 20)
This is the first complete work-out I've done since mid-May. It was our quality day so the yardage is a bit lower than the other days but I still very pleased.
I have felt better the last 3-4 days than I have for months. Even though I didn't feel terrible in the weeks leading up to my diagnosis, I now realize how poor my energy had been.
I had a great weekend with my college roommates. They know exactly how to make me laugh. I had follow-up testing on Tuesday. The tests showed improvement in the tumor markers and the size of some of the tumors in the liver. The appointment with the oncologist was a bit sobering for reasons I won't get into (The ultimate goal for the treatment now is to eventually have surgery but it is not clear that will become possible). After that I spent some time trying to change my half empty glass into a half full one. I wonít lie. I did cry a little. It is funny because sometimes I can find strength and calm in unusual places. Last week, I read 20 Question Tuesday on usswim.org with Christine Jennings. The interviewer asked her about coming back from her disappointment of missing the Olympic Team. There was something she said that was a simple concept but even when I read it last week I thought that it was very true so I went back and re-read it.
"Hope. You canít go forward without hope. . . . . I look back and honestly tell them I couldnít have gotten through it without hoping and faith, and believing something good would come out of that. If I hadnít done that, I would have fallen and been a wreck. You need to have faith and hope."
I have hope and I have faith. I have a wonderful husband and beautiful children. I am optimistic and I will go forward.
Cycle #3 is this Friday.
I arranged to meet up with GregJS for another dip into the Harriman Reservoir over in Wilmington for a longer open water swim to gear up for the upcoming open water season. The weather forecast was not all that spectacular, which made the idea of swimming more appealing in order to get some exposure to less than ideal conditions. Picked up Greg with his kayak and we dropped-in at a different spot than our two swims last year.
The tributary leading into the body of water was indeed roaring from all of the rain as of late. The water was easily eight feet higher than last summer, and the dock was a tad submerged as you can see in picture below. Air temp was ~60, water at 62, with a light drizzle falling from the overcast sky. Due to the conditions, my plan for a 2.5-3 hour swim was changed to "let's swim to the first bend and see how it goes."
The water was chilly, and it took a few hundred yards or so to get my head into the water comfortably. We swam for about 15 minutes before the sun poked out, and it would shine for a bit but then hide again for the duration of the swim. The wind also picked up a bit on that original leg of the swim, with whitecaps forming above the 8-12 inch swells. We ended up getting a tad lower in the reservoir than the last swim, circling around the small island before turning back. One lone motor boat out on the water today, and we only caught a short glimpse of it well away from us.
I adjusted my feeds a bit. Took water at 30 min, then electrolyte mix on the top of the hour and maltodextrin feed on the bottom, but both at a lesser concentration and caloric count. Worked out well, and I also tried a powerade fruit packet thingy at 1:45 that settled in my stomach well.
The last 30 minutes was a beast! Mind you, it took us ~15 min to swim down the same distance from the dock, but it took over 30 to get back. The water was rolling and I felt a bit like I was in one of those Endless Pools - pretty epic! Did get to alter my stroke a bit to see how it affected my progress, which was slow. Finally got to the dock and I was able to sample some warm tea that Greg brought along. I think he took the worst of that last stretch as the wind picked up (as the rain did as well) with the chop drenching him pretty well, while I was already wet and protected a bit from the wind.
The track of the swim is here and documents the 3.76 mile (6k) swim completed in a tad over 2 hours. Only odd occurrence was a cramping of my left pinky toe. Another hearty thanks to Greg for braving the weather with me.
400 mix up
10 x 25 @ :30 w/fins
-odds underwater kick
5 x 75 @ 1:30 (25dr,50 build)
-went odds bk,evens br
8 x through
- 4 x 25 kick @ 40 IM order
- 100 IM @ 1:50
5 x 75 @ 1:20 (25 stroke build, 50 free fast)
4 x 150 @ 2:15 pull build
First time back in the water since racing last week. This is just what I needed. Cruised through all of this and focused on just stretching out.
I had a good meet in Sarasota last week. We don't have a LCM pool here to train in and my training had been very sporadic leading up to the meet. I had mixed emotions and expectations leading up to the meet. Needless to say, I am not a great LC swimmer.
We arrived in Sarasota as tropical storm Andrea was building strength.
Although my times were good for me, my splits were awful. Felt strong but out of shape (if that makes any sense).
4IM seeded at 6:46.60 , went 6:44.52 6th place
-I have NEVER done this LC and survived. Mission accomplished!!
-My mind said "You can do this!"
-My body said "Hurts, don't it!!"
-immediately after my heat the cleared the pool/deck for the storm. No w/d, so I waited in line for a hot shower and stretched out a bit.
2.5 hour storm delay
50 free seeded at 33.10, went 32.25 20th place
-signed up for this just for fun
200 bk seeded at 3:09.21 went 3:04.94 12th place
-It has been a long time since I had a PR in a 2bk in any course.
-Very happy and feeling loose and confident.
100 free seeded at 1:12.85 went 1:11.58 15th place
-First time for this event also, so another PR.
-Realized that I don't like this event at all.
-Went into the locker room after wards and had some friends tease me about the piano I carried the last 50. It wasn't pretty.
200 free seeded at 2:42.97 went 2:38.93 10th place
-another PR, WTH??
-REALLY died on the back half
This was an incredibly well run meet and I need to give props out to everyone that made this possible. Sarasota is a beautiful place and my teammates and I had a wonderful time.
I woke this morning with some discomfort in my left ear and some nasty drainage, so I am pretty sure I have an ear infection. I still swam but felt really old and really not on my A game today. Of course my coach decided today was the 20 minute swim for distance day as the main set. I did not feel really bad, just not like I did on Monday where I felt really strong.
400 free with snorkel
6x50 alternating finger drag and catchup drill on 50
8x100 free on 1.25 descend 1-4 and 5-8
Timed 20 minute swim for distance
10x50 kick with fins on 50
Total 3725 meters
I ended up going 1625m on the 20minute swim which is somewhere around 1.13 pace which is pretty good long course. I broke the swim down by 400 in my head and negative split the halves. I went off the big clock and in some ways psyched myself out of a really good swim by setting out at 5min pace per 400. Coach says we will be doing this once a month through September so I will have a few chances to better my swim.
Updated June 12th, 2013 at 11:47 PM by StewartACarroll
Long time no blogging! I've been so busy with end of year school stuff and work that I haven't been on USMS.org very much lately. I am so glad it is the summer and I can get in some good training!
My girls quit karate, so I took over the balance of their annual pre-paid dues and now I am doing the adult cross training class on Tues/Thurs nights until the end of the year. YIKES! That's a lot of prepaid classes!! No, actually I really like it! It's 1 hour but we often go overtime to about 1:20. In fact, I like it so much i'll probably keep it up!!!
I must say, I started in great shape due to P90X and Insanity. Of course, one can always improve. I want to be able to do pull ups on bars where you have to bend your knee. No cheaty kicks. I cannot even do ONE right now!!!
Swimming-wise i'm not as consistent with exactly what to do each week, but manage to get in good sets. Yesterday I swam on my own and made a point of doing a fast 50 off the blocks. It felt as good as ever, which isn't great but I suppose you have to go through mediocre purgatory before really getting that awesome fine tuning. I went 29veryflatlongsecondto30 but it was still 29didn'tsee28. I would like to get to 28's as consistently as I can ho-hum-am-I-swimming-today-yes-i-suppose-i-will get up and 28sty with no fanfare. If I 28'd it now, it would be like, is anyone around? did you see that? Wasn't I awesome? (SCM)
I am quite happy with my backstroking. In fact, i've decided that my main events will be:
4 x 50's
The really nice thing about these events are when you think about what you do in workouts. Mostly sprint bits, IMs, heavier sprints on the 50 free, and any conditioning set is...backstroke! That way, I can totally avoid doing sets like 8 x 100's freestyle. I just do 'em backstroke!
No plans to race this summer. I really don't like LCM so I see no reason to do it. I will try to swim meets in SCM as much as I can, but it always conflicts with local USA SCY meets. I'd like to get some backstroke USA times in, and all my times are getting stale and I should enter some meets and built up my arsenal SWIMS times to at least within a 2 year range.
Swam w/ Dave next to Dave, Dave and Sam. Dave C and I are Tapering for the Alabama State games next Saturday so we went with a different workout. There aren't a lot of Master's meets close to us (within about 100 miles) and I wanted to do a mid-year taper. So, this was it. Here's what I'm swimming:
Most of these I don't normally swim and I've never competed in the 100 fly. So, this is kind of a fun experimentation meet. As an extra bonus, I get to swim on my kid's Madison Dolphins team. I'm definitely looking forward to that part of the meet. We have 5 adults swimming on the team and 45 kids. It should be a lot of fun.
600 Warm up
6 x 25 Shooters ~ 1:00 2 back, 2 front, 2 flutter
6 x 25 Blast 15m, cruise ~ 1:00, Fly/Br/Fr
6 x 25 - 1:00 Fly/Br/Fr, sprint
10 x 25 - 1:00 IM Order, hard
100 Free as 75 Free + :15 rest + 25 Free
100 Free as 50 Free + :15 rest + 50 Free
100 Free as 50 Free + :15 rest + 25 Free + :15 rest + 25 Free
100 Free as 25 Free + :15 rest + 25 Free + :15 rest + 25 Free + :15 rest + 25 Free
4 x 50 kick - 1:15, blast to 15m, cruise
4 x 50 kick w/ fins - 1:15, blast to 15m, cruise
200 Cool down
Swam w/ Sam and Dave.
600 Warm up
4 Rounds of:
* 25 Fly/50 free - 1:10
* 50 Fly/25 free - 1:10
* 75 Fly - 1:10
My fly hasn't be clicking lately (probably because of my back) so this kind of hurt. I did make it but not quite as easily as I usually do.
4 x 75 Free - 1:10
4 x 75 Free - 1:05
4 x 75 Free - 1:00
4 x 75 Pull - 1:10 (Swim 100 on 1st and last 75s)
4 x 75 Pull - 1:05 (Swim 100 on last 75)
4 x 75 Pull - 1:00 (Swim 100 on last 75 -1:01)
12 x 100 Up/down kick - 1:40 (:10)
100 Free Timed (1:02)
100 Cool down
Needed a recovery day but I don't see how this was, especially when my elbow started hurting toward the end.
500 free kick w/zoomers
4x50@1:15 breast pull w/zoomers
4x50@1:45 breast scull drill w/snorkle
4x50@1:15 accordian drill w/snorkle
4x50@:15RI breast using only 1 arm and the opposite leg - the non working arm is holding the non working foot this is an ackward drill but it does serve to strengthen your stroke and help you figure out the most effective way to pull and kick so the first one is rt arm & lt leg then switch to lt arm & rt leg
300 breast kick
200 back EZ
Total 2500 meters
AM LCM + Crossfit
5x100 @ 2:00
3 - drill, odd: BR, even: FR
2 - scull w/ buoy
6x50 @ 1:00 focusing on smooth stroke for 35M and then blasting 15M straight arm FR w/ 0 breaths
8x100 @ 1:50 kick FR
2x200 @ 2:30 AE
50 @ 1:00 EZ
4x50 @ :55 200 PACE (AVG: 32.5 for both rounds)
50 @ 1:00 EZ
5 @ 85 lbs
5 @ 105
3 @ 125
5 @ 140
20 mountain-climbers (on each leg)
20 lunges (10 each leg)
10 triangle abs w/ 15 lb plate
Results: 6 rounds + 8 plank-ups
Yep...I got out early, practice goes till 7:00pm. I was just wiped out tired, and the first "main set" kinda did me in. Doing IM stuff after that was just bad...
20 x 50 SDK w/ long fins @ :50 (I did odds on my side, evens on my back)
On these I just trailed the lane, and left with my <:05 of rest. It's too hard to see the pace clock in the sun glare from the other end of the pool with my goggles on.
"My" Main Set:
Idea is to start out slow, and get a faster pace on each successive rep, till the 100 is a sprint (or something)
500 Free @ 7:30 (went 7:00ish) - 1:24/100
400 Free @ 6:00 (went 5:30) - 1:22.5/100
300 Free @ 4:30 (went 3:55) - 1:19/100
200 Free @ 3:00 (went 2:33) - 1:17.5/100
100 Free @ 1:30 (went 1:12) - 1:12/100
I felt good doing this set, but it was an uphill battle against the wind as well. One direction I could definitely feel the gusts against my, and the other direction it felt like I was on a taper.
I just tried to stay with the kids, but they outdistanced me so badly in this. Especially the 14 year old boy from Alaska. He's fast!! He and Jared were both at least a 50 or more ahead of me on the 300/400/500. The boy's 17 year old sister was also kicking my butt by about 1/2 that distance. I can't wait for SCY to return...I need my walls.
5 x 200 IM @ 5:30 EN3 Set - who knows what I was supposed to be holding, but it wasn't happening for sure. The only thing that felt good was the Fly...after that it wasn't worth writing about.
I ended up only doing 3 of these, and then got out. Being on my feet all day long is tough, and going straight to the pool after work doesn't make it any easier.
So I discovered tonight that the pool is switched form long course to short course and back to long course throughout the day. My daughter swam long course this morning and this is what I was expecting when I swam tonight in the public time slot, but to my surprise it was short course. As I was getting out the life guards were muttering about changing it to long course. A lot of mucking around but I guess with the number of kids RACE now has its probably the only way they can make it work.
Tonight I felt pretty crappy to be honest. I swam ok but my shoulders were sore after all the pulling yesterday. I tried working primarily on my stroke tonight but caught myself speeding up at the end of my aerobic 100 set.
15 minutes on the vasa swim trainer
400 free with snorkel
6x50 finger tip drag drill on 45
5x100 kick holding under 1.30 on 2mins
8x100 free on 1.25 holding under 1.05(aerobic pace)
10x50 catchup drill with hands separated on 45
10x50 with fins swum 25 under water, 25 over kick on 45
Total 3400 yds
I started out on 1.05s but by number 4 was down to 1.03 and by six was at 1.01 and 1min on the last one. I did not feel bad but my shoulders were sore.
Updated June 11th, 2013 at 10:23 PM by StewartACarroll
Started out with Ray and Keith and then did small sets of shorter distances on my own. Pushed the sets hard but rested more between. Trying to work on my speed.
5x100 on 1:35
4x125 Free on 1:45 (held around 1:35)
4x25 Free on :25
5x50 Free on :45 (:35-:38)
4x75 Free on 1:05 (<1:00)
4x25 Free on :25
5x50 Free on :45
4x75 Free on 1:05 (:55-:58)
10x50 Free on :50
2 times through
5x50 Back w/paddles on :50
Swim/LCM/Solo @ Mason:
Warm up: (1700)
2 x 50 scull
2 x 50 caterpillar fly drill
2 x 50 single arm fly
6 x 50 DPS free w/agility paddles @ 1:10
8 x (30-35 UW + 15-20 EZ back kick) w/fins @ 1:15-1:30
6 x 30 burst + cruise @ 1:15
3 x (50 AFAP w/fins + 200 EZ)
1 = fly, 26 high
2 = fly, 26 high
3 = breast, 31
-- My legs felt dead on these. I was done after the evil effort.
1 x 50 free @ 100 pace + 150 EZ
-- Though I would shift to 100 pace, but it was slow. I had nothing left and my legs were dead; wasn't even kicking
My body was not really cooperating today. I guess it is telling me I have to start tapering. I hope I have left enough time (10 days) to really rest my legs. I figured a 10 day taper should be fine after only 5 1/2 weeks of training post Nationals. I will either do 1500 EZ or take the day off tomorrow. I have a huge to do list anyway.
On an odd note, I am way ahead of my GTD goal of 350 miles. I guess it's cuz I've been swimming more frequently the last year.
Today was my monofin day with lots of hard work. It just felt so good.
500 free kick w/zoomers
5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:31, 3:22, 3:07, 3:01
10x100@1:45 free w/paddles & bouy held 1:34's this felt comfortable yet it was at my mile race pace
200 free kick w/zoomers
300 free EZ
Total 3500 meters
I got home from work, checked the team calendar on the computer to confirm that practice was at 6:30pm this week, and realized that I was a week off. Still at 5:00 this week. I'll be lucky to make it to the start of practice daily this week, but I'll do what I can. Work work work...I just can't wait for September when it's all over and I'm back to 40 hours a week or so.
Started a little late:
got in a 200 Free (they did something like a 600 going 50 Free/50 V-Sit - glad I missed that stuff in LCM!!)
8 x 150 SDK on back w/ long fins @ 2:30
Finally a respectable interval. I was able to actually come to the end and be able to talk with people before having to leave again.
3 x 300 Free Pull @ LIFO Desc. 1-3 & also 3 stroke breathing
6 x 50 Fly Drill @ coach's sendoff
4 - going 50 Right arm, then 50 Left arm2 going 1-2-1 drill (one stroke right, 2 regular, one left, 2 regular - only breathe on the regular)
8 x 50 Fly Max Rest @ 1:20 - not sure what I was holding, but I felt really good on these. Held a 2-up, 1-down breathing pattern. Led the group...Fly is about the only thing I'm good at in LCM!
8 x 150 (50 Stroke FAST, 50 Free EZ, 50 Free FAST)
- 3 Back, 3 Breast, 2 Free
4 x 50 Sprint Choice (did all Free) @ 1:30
200 EZ and out
Over the weekend I also signed up for the Sandpoint, Idaho Longbridge Swim - 1.76 miles straight across the lake, following the bridge. August 3 is the date. 1.2 miles across the water, and then .5 mile along the shoreline to the finish. www.longbridgeswim.com if anyone wants to sign up. This I believe is the largest OW swim in the northwest. Last year I believe we cleared 900 swimmers or so!!
I also bought a new wetsuit with an awesome coupon code for about 60% savings discount. $400 down to $180!!!! Can't beat that for sure, and it's way better than the cheapo "casual" wetsuit I used last year. That cheapo one just felt like it was dragging me down, and I almost wanted to strip it off and leave it in the lake during the swim. This year should be different.
Swam w/ Dave, Dave, Roger and Sam. Dave C and Ray did some work w/ us as well. My blogs are getting delayed due to work. That and I'm rebuilding my car's engine. Fortunately, they aren't eating into my swimming time yet.
600 Warm up
8 x 100 Up/Down Fly - 1:30 (:10) -> Got up to 75 fly once and fell apart after that.
4 x 50 Fly - 1:00 easy/hard
8 x 100 Up/Down Fly - 1:40 (:10) -> Started off w/ 50 fly/50 free and alternated the rest 75 fly/25 free with 100 fly.
4 x 50 Back - 1:00 easy/hard
8 x 100 Up/Down Kick - 1:40 (:05) -> did br kick to recover some
4 x 50 Free - :50 easy/hard
4 x 100 Up/Down Back - 1:40 (:05)
4 x 100 Up/Down Breast - 1:40 (:05)
4 x 50 Free - :50 easy/hard
100 Cool down
AM LCM and PM SCY
Coach Bob Steele is here all week as a "guest" coach.
4x150 @ :15 rest k/dr/bld w/ fins + snorkel
8x50 @ 1:00 swim w/ strapless paddles
"Aussie Fitness Test"
The object here was to take your best 100 FR time (58.0) and add 15 seconds to it, and hold that pace through the following distances. After each distance, the time, HR (for a :10 count), and stroke count/50 were recorded.
100 @ 2:00 (1:12/25/35)
200 @ 4:00 (2:28/26/35)
300 @ 6:00 (3:49/26/36)
400 @ 8:00 (5:00/26/37)
100 FAST (1:05/28/42)
25x50 FR kick w/ board done as follows:
1 @ 1:10 smooth 1 @ 1:05 moderate 1 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 2 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 3 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 4 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 5 @ 1:00 FAST
Averaged :52-:54 on the FAST kick.
10x25 FAST simulating relay chases (person A starts, person B starts X seconds behind and tries to run them down)
300 pull w/ buoy + paddles + snorkel
6x50 @ 2:00 GOAL 100 PACE (AVG: 25.4)
"Beat the Clock" 100s (I believe I have seen this set elsewhere as "Drop-out" 100s)
The interval was set at 2:01. First group (including me) left for #1 on the 50 second mark and the goal was to finish each 100 before the clock reached the next :00. Basically the pattern looked like this:
#1 - leave on :50, make 1:10
#2 - leave on :51, make 1:09
#3 - :52/1:08
#4 - etc.
I made it through #14 (:57) and missed #15 (:56). I then cruised the next 7 holding 1:04s and trying to keep my stroke count under 11 strokes/25 (my best was a 39).
Updated June 11th, 2013 at 02:14 PM by Calvin S
4 x 50 scull w/agility paddles
100 torque drill w/agility paddles
8 x 25 shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
12 x (25 AFAP w/fins + 75 EZ) @ 3:00
-- 6 swim, 6 kick
8 x 25 w/chute
-- 4 swim w/paddles, 4 kick w/fins
6 x 50 DPS free
After 3 long course workouts in a row, I popped over to SpringHill Rec for a SCY workout focusing on short speed & power. I'll be back to AFAP race simulation 50s tomorrow. I felt a bit tuckered out my last few workouts. It occurred to me that I've gone 5+ weeks in a row w/o a recovery week. I probably only put it off that long bc I'm not doing weights. But my body will welcome taper. Perhaps shouldn't even have used the chute today. One more hard workout.
So I've been back at Deep Eddy in Austin for the last couple of days, visiting family and touring my middle son Anthony around colleges. Deep Eddy is the spring-fed pool that is 33 and 1/3 yards long... so figuring out laps/distances is always interesting. Basically, 20 lengths is 600 meters (actually, 666 yards... a seemingly diabolical number). Yesterday I just got in 1320 meters before thunder storms forced us out of the water. I needed a rest day anyway.
Today I got in and did the following (counting in meters):
600 Warm-up, fr
4 x 240 IM (no pace clock, but my rest ranged 15-45 seconds)
2 x 240 IM
I was a little discouraged when I looked at the clock and noticed that nearly an hour had passed and I was still only at about 2640, until I remembered the conversion back to yards put me at almost 3000. Did about two miles total, so I felt better about the effort. The last 60 meters of fly today was a real bugger!
Tomorrow we're off for day trip to visit UT-Dallas, then Tex AM on Wednesday (Anthony's interested in engineering and computer science--doesn't take after his old man... thank goodness!), so I'll probably be swimming at Barton Springs at 5:30 AM the next couple of days... 1/8-mile lengths and 68 degree water!
Looking ahead to the ASF Games on 6/22. Not that I want to blow it out - I want to have fun while seeing where I am. Entered 4 events - 50, 100, and 200 Free, and 100 Back. Peter is going to do a full taper. I'll cut back some, but probably not a full taper.
Anyway, got to the pool this morning thinking about speed - doing 25's, 50's , etc. Pool was crowded and Ray was late, so I joined the big guys and did their sets, which was basically 100's on 1:40 - they added strokes and kicks. I just swam and was pretty pleased with my pace.
5x100 on 1:30
8x100 Free on 1:30 (held at 1:15 - 1:17)
4x50 on 1:00
8x100 Free on 1:40 (1:19 desc to 1:16)
4x50 Back on :50
8x100 Free w/paddles on 1:40 (1:19 -> 1:15)
4x50 Kick on :50
4x100 Free w/paddles on 1:40 (1:15's)
4x100 Back w/paddles on 1:40 (1:20's)