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  1. Week 83 - Tuesday

    by , April 29th, 2014 at 08:59 PM (After a long rest)
    Today's workout was cut short due to a breakfast meeting with a friend who is the department chair for civil engineering at USC and my fear of being caught in LA traffic. Ironically I left early but I was still late. This morning I swam long course at the Santa Monica swim center. It's an awesome pool.

    Todays workout
    10x100 with snorkel on 1.30
    6x200 kick on 4mins
    12x50 drill on 50
    200 easy

    total 3000LCM

    i was very stiff and sore this morning and I am either fighting something or extremely road weary. I get home late tonight and I am the heading out again tomorrow night. At least I get to sleep in my own bed.

    Updated May 2nd, 2014 at 10:03 PM by StewartACarroll

    Swim Workouts
  2. Tuesday, April 29

    by , April 29th, 2014 at 06:25 PM (The FAF AFAP Digest)
    1750 EZ @ Sewickley Y. Was pretty dead from yesterday's double.
    Swim Workouts
  3. 4|29|14 SCM 30 minutes, and then - drylands :-)

    60 x 25 on 0:30, F, S (fins and snorkel)

    • 1 - 10 min: about 91% E (effort) throughout length
    • 11 - 20 min: ~93% E breakout + 3 strokes / 89% E pushoff, UW, as well as remaining strokes to wall
    • 21 - 25 min: ~96% E breakout + 3 strokes / 89% E pushoff and UW / 96% E tapering to 83% E for strokes to wall
    • 26 - 30 min: ~83% E throughout, maintaining sprint form with the efficiency of getting to wall in about 17s

    Might look overly complicated for a simple 30 x 25 free set, but the objective was to reinforce sprint stroke in areas I've been thinking about lately without the cost of exertion and form. The goal was to go reasonably fast with low effort near the end. HR stayed within about 118 -135

    Unfortunate News - Alabama swimmer John Servati died from recent tornado weather.

    **dryland amendment**
    iso lateral (supine) bench
    • 10 reps with 45 each arm
    • 18 reps with 90 each arm

    cable push-pulls
    • several sets and varied opposing foot positions each side
    • upper body was too fatigued (from day's prior engagements) to fully isolate the torso

    3 sets of cable rows each arm

    30 minutes of RC stuff with (e.g.) bands, DB's, med ball

    yoga poses (hand and foot supported)

    core stuff

    Updated April 29th, 2014 at 10:31 PM by __steve__

  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/30/2013

    by , April 29th, 2014 at 01:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right

    2 X 150 kick 3:30
    2 X 100 kick 2:15

    4 X 100 free 1:30
    1 X 400 IM 7:00
    3 X 100 free 1:30
    1 x 300 IM 5:15
    2 X 100 free 1:30
    1 X 200 IM 3:30
    1 x 100 free 1:30
    1 x 100 IM --

    2 X 400 pull 6:30
    negative split boyh swims

    WARM DOWN: 4 X 50 easy

    4700 Y/M
    Swim Workouts
  5. Monday 4/28/14

    Monday 4/28

    AM only SCY

    400 swim every 4th 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick, even: drill w/ fins

    4x under H2O returns

    3x200 @ 2:40 light D1-3 pull w/ buoy + paddles + snorkel

    200 EZ

    Total: 1500
    Swim Workouts
  6. Week 83 - Monday

    by , April 28th, 2014 at 11:02 PM (After a long rest)
    I had another early start this morning with a 6am flight to Los Angeles. Due to the early flight I could not make the team workout and get to the airport. My plan was to swim at the public lap session in Santa Monica this evening. Luckily one of my meetings got rearranged for tomorrow afternoon so I was able to head to the pool earlier than I originally planned. The pool was packed with a variety of speeds across the 6-7 people per lane in the public session which made it very difficult to do the workout Tom texted me. I was still able to do my workout but there was nothing of significance time wise today. I also felt really flat and energy less today.

    Warm up
    400 swim with snorkel
    8x50 on 45 catchup

    main sets
    12x100 on 1.10
    16x50 on 1min build to AFAP
    8x100 kick on 1.45 kicked as 25 easy, 50 fast, 25 easy
    16x25 at 200 pace on 30

    warm down
    200 easy

    Total 4000scy

    i was holding 1.03s on the 100s in traffic. The 50s I was holding 28s to my feet. The kick I was between 125-1.30 depending on traffic. The 25s I was holding 13-14s with a turn.
    Swim Workouts
  7. Monday, April 28

    by , April 28th, 2014 at 10:22 PM (The FAF AFAP Digest)


    RC/scap ex, 15 min
    cable push pull, 17.5 x 4 x 15 ( )
    explosive leg extensions, 9- x 3 x 15
    good mornings 75 x 4 x 8
    flutter kicks on bosu, 100
    russian twists w/plate on incline bench, 25 x 2 x 25
    overhead squat , 45 2 x 8
    goblet squat, 60 x 3 x 8
    rear delt fly, 75 x 3 x 8

    Swim LCM @ Pitt

    I decided to try and swim with my team tonight since Pitt is closed and be a "player coach." That was a mistake, immediately got a text saying it was impermissible. I did a workout I would not normally have done. We only had two lanes tonight bc the age groupers, senior team and divers were all practicing at the same time. Very crowded.

    Warm up:

    400 choice
    4 x 50 drill-kick w/fins @ :10 rest
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    4 x 50, 4 fast strokes, 4 slow strokes @ 1:00
    50 EZ

    Main Sets:

    2 x (4 x 50 kick w/fins) @ 1:10
    1 = 15 m fast
    2 = 25 m fast
    3 = 35 m fast
    4 = EZ
    100 EZ

    Hackett Set: The team was doing free. I did backstroke with fins, though I just kicked the EZ ones. I was targeting :34s on the 200 pace efforts. I mostly did those with some 33s.

    16 x 50 @ 1:00
    -- every forth one @ 200 pace
    50 EZ

    12 x 50 @ 1:10
    -- every third one @ 200 pace
    50 EZ

    8 x 50 @ 1:20
    -- every second one at 200 pace
    -- I missed 3 of these for a bathroom break
    50 EZ

    4 x 50, all @ 200 pace @ 1:30
    -- I did a :31 on the last one
    100 EZ

    Total: 3650


    I was too depressed to work out yesterday. Couldn't wrap my brain around a long drive to a crappy pool. Still feeling really down. It's unusual that there is a problem with no solution. I would never have agreed to move here if I had known. Pitt is closed very frequently. And even when it isn't, I spend 2 1/2 hours driving on M-W-F to swim and then coach, which is pretty burdensome.

    I'm pretty tired after today's efforts. It was rather a lot, especially in long course, after being sick for so long.
  8. 4|28|14 LCM

    30 x 13m on 0:20 free hypoxic
    • had to breathe on a couple to catch up

    20 x 13m on 0:30 free hypoxic, DFS

    10 x 13m on 1:00 free hypoxics, DFS
    • clean entry
    • 7's

    100 as 50 moderate free / 50 back kick

    100 kick as 50 for time (0:46 low-mid) / 50 easy, S

    100 as 50 fast / 50 back kick, F
    • 28 on fast

    200 drill, F, S
    • 50 HUDKF
    • 50 scull
    • 50 left arm free
    • 50 right arm free

    100 free, F not so fast but quick

    Next time I go there I need to warm up lightly, and then (like mad) blast a short finned free for time. I was too worn out after the high rep DFS 13m hypoxic sprint stuff to accomplish anything respectful. For personal dignity sake, I need to be fresh on these timed efforts.

    Dumbell step-ups onto bench
    • 3 sets of 5 reps each leg with 35's, using vertical jump band kit (4 bands)

    Dumbell cleans with a hop (clean weights from knees to sholders forcefully enough to get some air)
    • 1 set of 12 reps with 45's, using vertical jump band kit (4 bands)
    • These make turn me into a clumsy mess while doing them and shortly after. By last rep, there's almost nothing I can do to stand and keep the weights in my hands, then I panickly search for nearest access to sit and remove the elastic tension

    Updated April 28th, 2014 at 10:09 PM by __steve__

  9. Workout 04/28/14: noon

    by , April 28th, 2014 at 01:54 PM (Maple Syrup with a Side of Chlorine)
    I'll recap the meet from Saturday at some point, but I had a great time and everything went smoothly. Lots of fast and fun swims by all

    Quick workout at lunch today before heading into work:

    200 Fr/200 BK

    2 x (all with snorkel)
    - 100 kick/100 AP/100 pull with buoy

    200 IM drill as loosen
    (Solo/Rec/1200 yds/20 min)
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/29/2013

    by , April 28th, 2014 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    2 X 200 3:30
    2 X 100 kick 2:30

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    2 X (4 X 100 broken 2:30 #4 on 3:30
    Broken :05 @ 50

    10 X 50 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Monday, April 28, 2014 5:30-7:00am I.M. Crazy!!

    by , April 28th, 2014 at 12:27 PM (Fast Food Makes for Fast Swimming!)
    It was a crowded morning at the Y pool this morning, and I'm glad I had some others set up to do a good circle swim workout from the start. We did have some other guy get in with us for a bit, but he moved out quick enough.

    omFg, I am a hurting little boy right now!! And that's just from getting out of the pool an hour ago. In fact, I was pretty much done around 6:30am in the middle of the swim, and tried to keep going. I've already hit the Advil bottle early this morning, but probably should've done so prior to the workout! I'll try to make this Monday morning swim a habit though. I was able to swim with Jared (16yrs) and Jordan (a 14 yr. female) this morning. We did basically an IM workout, and it was a killer. This guy had to take a few extra breaks here and there, but I managed.


    200 SKIPS (Swim, Kick, IM, Pull, Swim)

    8 x 25 Fly @ :40 (SDK to center, 3 strokes, underwater SDK to wall)
    8 x 25 Free @ :30 (SDK to center, 3-4 stroke cycles, underwater SDK or flutter to wall)

    2 Rounds of:
    • 3 x 300 IM** (No Fly) @ 4:15
    • 6 x 50 Fly Fast @ 1:10

    (2400/3800) (2150/3550 my yardage)

    500 Free Pull EZ

    4300 Yards (4050 Yards for Me)

    **On the 3 x 300 IM no flys, I did the first one as is, but came in right on the sendoff, and had to skip a 50 of the back on #2. I just went ahead and did this on the remaining 300s, so did (50 Back, 100 Breast, 100 Free)

    On the Fast 50s Fly, 1st round I went :30, :31, then held :32s
    On the 2nd round I went :31, :32, :31, :32, :31, :32
    Completely dead in the arms and shoulders after this workout! Definitely way harder than doing my normal "all-free cruise around the lap lane" workouts of late.

    I did enjoy swimming with the two others, as they definitely pushed me, even if I was playing the caboose for much of the swim! Jordan was surprised that I wasn't going in the lead. I told her I'm a year older, and way more out of shape than last year.
  12. Trying to get back to normal

    by , April 28th, 2014 at 08:38 AM (Mixing it up this year)
    I tried to get back to normal but still had to deal with some minor dizziness. Other than that I was quite pleased.

    I do have to say I worked my legs on my last 500 kick so much that they started itching do to more blood flow.

    10x50@1:00 Free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy held 1:23's
    500 free kick w/zoomers fast got the blood moving
    10x50@1:00 free w/snorkle strong kick holding :47's
    300 ez

    Total 3300 yards
    Swim Workouts
  13. Saturday 4/26/14

    Saturday 4/26

    "Arkansas Masters Hall of Fame Meet"

    Today was the 10th annual Hall of Fame meet. Tonight is the hall of fame banquet for Arkansas Swimming, so the masters put on a meet during the early afternoon. I swam the 100 I.M., 100 BK, and 50 FR on a 200 FR relay. The meet is really short and today where was only one break between events, and all my events fell AFTER the break. I swam the I.M., climbed out, got a drink, and was getting right back in for the 100 BK. Same thing after the 100 BK. All in all, I was happy with how I swam given the short rest. My long axis strokes felt stronger (probably in part from getting back into lifting) while my short axis strokes felt sluggish (probably in part from getting back into lifting...).

    100 I.M. - 57.26 (26.73/30.53)

    100 BK - 1:03.73 (30.56/33.17)

    50 FR - 23.21
    (3rd spot on the relay)

    Total: 1500 ish
    Swim Workouts
  14. Friday 4/25/14

    Friday 4/25

    AM only SCY

    400 swim
    300 pull w/ buoy + paddles
    200 kick w/ board
    100 I.M. drill

    6x75 @ 1:20 k/dr/under H2O kick w/ fins

    4x100 @ 1:40 (57.9, 57.0)
    4x75 @ 1:20 (NT, 41.9)
    4x50 @ 1:00 (26.5, 25.7)

    All distances descend #1-3 to FAST, #4 EZ (fastest times noted)

    250 EZ

    Total: 3500
    Swim Workouts
  15. Thursday 4/24/14

    Thursday 4/24

    PM only SCY + Weights


    400 swim get out and dive every 100
    8x25 @ :10 rest scull/drill w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins

    4x25 @ :30 V.S.
    100 EZ

    Total: 2000


    3x10 pull-ups
    3x10 DB shoulder press (20, 30, 35)
    3x10 DB single-arm bicep curls (20, 30, 35)
    3x10 DB triceps extension (30, 40, 45)
    3x10 DB single-arm row (30, 40, 45)
    3x10 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (8, 8)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Swim Workouts
  16. 4|27|14 SCM

    16 dives from side with video feedback

    10 x 50 fast on 2:00 as 25 fr / 25 FK (evens with fins)
    • 43 - 40's odds
    • 33's evens

    dumb bell bench presses (hands slightly internally rotated)
    • 8 reps each with 25's, 35's, 50's, and 75's resting 2 minutes between

    RC stuff
    hip stuff
    midsection stuff

    Updated April 27th, 2014 at 11:34 PM by __steve__

  17. Back at the Y in 86 degree bath wate

    by , April 26th, 2014 at 07:52 PM (Mixing it up this year)
    It was way too hot for me today. I did wake up to a round of vertigo, but I was able to do the exercises to get the crystals back as they should be.

    I was even able to do easy flip turns today but did stay on track by doing 2000 of todays workout breaststroke.

    500 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/zoomers
    20x25@:45 breast pull w/zoomers
    500 breast kick w/br fins
    8x25@:45 breast scull drill w/snorkle
    8x25@:45 accordion drill w/snorkel
    8x25@:45 wipe the bowl drill
    8x25@:45 3-2-1 delay drill
    8x25@:45 breast
    500 free kick w/zoomers
    200 1 arm fly drill every 3rd lap fly
    3x100@:15RI free

    Total 4000 yards
    Swim Workouts
  18. Week 82 - Saturday

    by , April 26th, 2014 at 07:34 PM (After a long rest)
    It was almost midnight when I got home last night. Despite the time I had a great nights sleep and it was awesome sleeping in my own bed. I had my Saturday morning coffee before I swam this morning which was nice. The pool was setup LCM today.

    Warm up
    4x200 swim on 2.45 with snorkel

    main sets
    4x(4x100 swim with snorkel descend by 5 seconds per round starting at 1.25)
    4x(4x50 swim with snorkel descend by 5 seconds per round starting at 50)
    8x50 kick on 1min

    warm down
    200 easy

    total 3800LCM

    i did not have my mojo today and did not try over doing it instead using the swim today as a long aerobic swim. I made the send offs but only just. On the 1.10s on the 100s and the 35s on the 50s they were touch and go. I think the travel caught up with me today.
    Swim Workouts
  19. 12:30-5:00 Sat., April 26

    by , April 26th, 2014 at 06:35 PM (The FAF AFAP Digest)
    12:30-5:00. That's how long it took me to travel and get a 1:15 workout in. I am still so very frustrated with Pittsburgh. Please don't read if you don't want a rant. I left my house at 12:30, drove :30 to Pitt, spend :15 parking and walking to the pool. Then I discovered it was closed again until May 5. So disappointing. So I journeyed to Sewickly, another half hour. When I got there there was a party taking up most of the pool and the two lap lanes had three slow swimmers in them. I waited about 40 minutes to get a lane. Then had a long drive home. I could not be more frustrated with the bleak pool situation here. Universities and high school pools are basically shut off to the public. The brand new high school pool 5 minutes from me is only open to the public from 9-10 pm during the week, never on the weekend. F!!!! I cannot believe I live in a place with no pools and no meets .... I informed Mr. Fort today that he will have zero input on where we retire. I have to live in this h*llhole for masters swimmers; he has to move to somewhere more hospitable at some point. To top it off, I am still only about 80-85%. One of my swimmers had the same ailment -- crushing fatigue, congestion, cough. She was out two weeks and isn't well either. Anyway, I got in a short workout without much speed. No UW work because the pool is only 3.5 feet deep at one end.

    Warm up:

    600 various
    100 scull
    100 fly drills
    10 x 50 free w/paddles @ :50
    50 EZ

    Main sets:

    4 x 25 burst + cruise @ :45
    100 EZ

    4 x (25 AFAP + 75 EZ)
    -- didn't get my times, analog clocks weren't synched
    100 EZ

    5 x 150 kick w/fins @ 2:30
    -- 25 fast + 25 EZ by 50s
    100 EZ

    5 x (75 strong free w/paddles & fins + 75 EZ) @ 3:00
    100 EZ

    Total: 3750

    Updated April 26th, 2014 at 07:35 PM by The Fortress

    Swim Workouts
  20. 4|25|14 LCM

    3 x 50 fr on 2:00
    • breathe every left, breathe every right, and snorkel on last

    50 FK for time
    • 47 LOL

    12 x 50 on 2:00
    • 42 - 39's

    Stroke and kick felt good today, but I'm having a strange ailment on the side of my neck at the right, frontal cervical lymph node. It's been tender for 4 days now, but yesterday was the worse. Should be alright by Monday, if not I will have to see my Md.

    Drylands afterwards - consisting of weights and hopping around with resistance bands jump kit.

    Did weights yesterday too.

    Updated April 26th, 2014 at 01:25 AM by __steve__