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  1. 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
  2. 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
  3. 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
    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.
    Swim Workouts
  4. 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.
    Swim Workouts
  5. 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

    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

    Swim Workouts
  6. 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

  7. 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
  8. 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.
  9. 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.
  10. 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

    Masters Swim Meets / Events
  11. Week 162 - Friday

    by , November 6th, 2015 at 10:43 PM (After a long rest)
    Crazy crazy times at work and I had a very late night by my standards last night. Not the ideal prep for my meet this weekend but I still managed about 6 hours of sleep. This mornings workout was a meet warmup and then the team breakfast which is always fun.

    Unfortunately i I had to rush back into work early so had to cut the chit chat short. Luckily I got done at 5pm and handed my laptop with some prototype code and a presentation to one of our engineers who is heading the Philidelphia for a Life Sciences conference(oh yawn).

    400 free with snorkel
    6x50 catchup on :50
    3x100 kick on 2mins
    6x50 build and descend on 1min
    4x25 done as easy,fast,easy,fast on :40
    200 easy

    i felt good in the water at slow speed but was tired in my legs on the build and fast sets at the end. Tonight I shaved don after coaching my kids. I have an early start tomorrow with the drive to the woodlands. I have a good feeling about this weekend. It will be a lot of fun no matter what.
    Swim Workouts
  12. Thur/Fri, Nov 5/6

    by , November 6th, 2015 at 03:48 PM (Senior Sprinting)
    Bridge Athletic; main sets barbell DLs-rows-front squats-RDLs, and pullups, 2 x (5-4-3-2-1)

    Friday, overspeed day:
    400 warmup
    12 x 12 1/2 (4 fr, 4 fl, 4k)
    6 x 25 fin swim (e/f, f/e, 2 build, 2 fast)
    4 starts
    100 easy
    50 nb

    There is a small USAS meet here tomorrow. Will swim some events, not sure which.
  13. Friday Nov 6

    by , November 6th, 2015 at 02:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    4 x 50 free w/paddles, gentle descend @ 1:00
    50 EZ

    Main sets:

    2 x
    30 x 25 @ 100ish pace @ :40
    -- 1 round dolphin kick w/board, 1 round breast w/fins
    250 EZ

    8 x 25 AFAP flutter kick + 75 EZ @ 2:30
    150 EZ

    Total: 3900


    I was pretty sore from the gym today, so didn't even attempt fly. And can't really do back well at LA Fitness bc it's so shallow and no flags. Not sure where I got the energy do the AFAP flutter kicks at the end, but managed it. Off to Hershey momentarily.

    Updated November 6th, 2015 at 05:18 PM by The Fortress

  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/09/2015

    by , November 6th, 2015 at 12:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 X 100 swim

    2 X 100 IM 2:00
    4 X 50--1 of each-- 1:15 #4 on 1:30
    Three rounds

    5 X 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. I am BUSHED! 11/06/15

    by , November 6th, 2015 at 11:05 AM (Workout Swimmer)
    Swam 5500 SCY this morning, and over 3000 of it was "hard". I think I am going to be hungry today!!

    Marci is training for this crazy Ultra Man in February, and has to do nearly 5 mile swim on day one, so we are trying to get in 5000yd/meter workouts as frequently as we can. Today we managed to do well:
    600 warm-up
    8 x 50 pull no paddles on :50
    10 x 100 alt IM & Free on 1:45 & 1:30
    500 free
    10 x 100 alt 1:20 & 1:30 Pull
    500 free
    5 x 100 kick/free by 50's on 1:45
    5 x 100 with bouy around the ankles on 1:45
    500 cool down
    Really, I am bushed. I know the intervals don't sound that hard, but the effort expended WAS hard, so despite the rest, these were high quality swims. I am not "thrilled" with my repeat times, but I am pretty darn happy.

    **Doing lots of thinking about different things lately. When I was a kid, I remember when I wanted to go faster, I think I just remembered to pull faster, maybe kick more. Now as an adult, I've noticed that when I want to go faster I seriously watch my technique and PULL HARDER, but not necessarily faster. So I'm sorta wondering, is that part of why kids are so much faster now-a-days than we were when I was a kid - because we are teaching them better technique & emphasis now?
    ***ALSO, when I'm pulling with the bouy around my ankles, we've noticed a serious pulling sensation very low in the abdomen (which is good) forcing us to press down on our T-Zone. So, I'm wondering, since men seem to carry their weight in their shoulders, and women their weight in their hips, is this why men are naturally faster - not to discount their increased strength period, but also because they naturally press their T-Zone deeper as they swim?

    Updated November 6th, 2015 at 08:17 PM by Celestial

  16. 11|5|15 SCM

    by , November 5th, 2015 at 09:09 PM (Blog)
    15 x 25 fr on 0:40
    4 x (25 on 1:00 fast + 25 on 0:20 easy)
    14 x 25 fr (half fast / half easy) on 1:00

    Body exhausted from recent heavy load at work, in recovery mode until Saturday
  17. Thursday Nov 5

    by , November 5th, 2015 at 05:25 PM (The FAF AFAP Digest)


    I met two of my Team Pitt buddies at the Oxford Athletic Club to give them some dryland training. I had a long list of exercises to demo for them, and we were at it for about 1:40. (We were mostly taking turns doing things.) I can't remember everything I did, but know I did the following and expect to be sore:

    ab wheel roll outs, 10
    kneeling ab crunches, mystery weight x 10
    russian twists on incline, 25 x 2 x 25
    flutter kicks on bosu, 2 x 50
    plank, 1:00 & plank w/DB row, 10
    streamline crunches, 2 x 50
    hanging leg raises, 10
    hip thrusters, 25 x 1 x 10
    bulgarians in streamline, 10 each leg
    hip abductors, mystery weight x 2 x 6
    leg extensions, 110 x 1 x 15
    plyos, 5 of: knee tuck jumps, squat jumps w/DBs, star jumps
    standing broad jumps, 10
    bunny hops over bench, 10
    split jumps, 10
    med ball slams (maybe 20 of regular slams, twisting slams and reverse overhead slams in racquetball court)
    DB rows, 45 x 2 x 5 each side
    seated row & seated row negative, 70 x 1 x 5 of each
    skull crusher + leg raise w/bard, 10
    overhead squats w/bar, 2 x 5
    extreme angle gob let squats on boxes, 50 x 2 x 6
    explosive fly pulls, 5
    cable push pull, 10 each way
    push press w/bar, 2 x 5
    5 deadlifts & good mornings w/a 45 lb bar

    Then Kathy and I hopped in the pool and did a quickie workout, and I showed her my chute and bungee cordz. I think we did more chatting than swimming.

    500 various
    8 x 50 @ 1:00 (2 swim, 2 kick)
    2 x 25 w/chute
    50 EZ
    2 x 25 w/chute
    50 EZ
    1 x bungee cordz + fins+ paddles, swim out to resistance and do 10 fast breast pulls, 50 EZ
    1 x bungee cordz + fins, kick out to resistance and do :20 AFAP back kick
    100 EZ
    200 EZ

    Total: 1600 or so ...


    My upper body feels pretty sore right now. Hopefully, I can still manage to get in a decent workout at Sewy tomorrow before heading up to Hershey bc I won't be swimming on Saturday. Lil Fort was psyched to see our door all decorated with "Go Gillbabe" signs when she got home from XC. The States team even got customized jackets with their name on them. These kind of things mean a lot to teenage girls.

    Updated November 5th, 2015 at 06:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Week 162 - Thursday

    by , November 5th, 2015 at 08:15 AM (After a long rest)
    I slept really well but was sore this morning. The feeling did get better when I did some fast 25s and at the end today I felt good.

    2 rounds of bands
    1 round of abs(crunches, forearm planks, planks, head stand, flutter kick)

    400 swim with snorkel
    6x50 catchup on :50
    12x25 with fins, open, close, easy, fast on :40
    200 easy

    i hit solid 10s on all the fast 25s with fins which is good for me.

    I spent time helping a couple of my team mates with stroke technic this morning. I realized I take for granted how efficient my stroke is and all those hours of stroke work as a kid pay dividends for life. I have my own technic challenges but a lot of the fundamentals were drilled into me in childhood. Thanks Dave Holding(RIP)!!! I took video of a couple of my teammates free and we reviewed it together. Neither does a complete pull, with there hands finishing at there waist instead of there thigh. It was fun using slow motion to highlight how much of there pull they miss and it's a great tool to communicate what they can do differently. It was fun helping.
    Swim Workouts
  19. 11|4|15 drylands only

    by , November 4th, 2015 at 10:53 PM (Blog)
    Right (good) shoulder somewhat tender with mild tingling on top of hand, took a day off from H2O.

    0.56 mi run (3:50)

    Weights (did not go beyond ~80% effort on most):

    • 1 x 10 x 40

    • 1 x 20 x 30

    Machine flies
    • 1 x 10 x can't remember

    • 1 x 10

    Machine rows
    • 1 x 10 x 45 (ea arm)

    Neg pullups
    • 1 x 10

    Situps with a black band anchored 12' behind held with hands at head
    • 3 x 10

    Shoulder raise machine
    • 3 x 10

    RC exercises
    • 4 sets

    • 4 sets

    0.56 mi easy jog (4:55)

    Had a Md. checkup appt yesterday. Left lymph node at neck a little sore for about a week, it's better today. He said it was from a virus. Also asked him about the possibility of having exercise induced asthma - because I occasionally get episodes of wheezing performing tasks that typically don't have that effect on me. Anyway, he brought me a plastic tube with a disposable mouthpiece stuck on it to blast air through. The first try read about 700. He looked as if I didn't expel air hard enough and had me do it again reading at 750. According to him, I don't exhibit asthma like symptoms. I still experience random episodes of wheezing while exercising, and It seems to occur just after the first heat of a meet and goes away. Maybe I should be warming up more effectively, gradually building up to high exerted levels.
  20. Week 162 - Wednesday

    by , November 4th, 2015 at 09:52 PM (After a long rest)
    I felt a little better in the water this morning. I slept great and woke looking forward to practice. Even at 4:45 I love the thought of swimming. What a sad sad man I am

    today was was another drop taper workout and it felt really good getting out before everyone else.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    6x100 kick on 2mins no faster than 85% effort
    100 easy
    6x50 free on 1min at 200 race pace
    100 easy
    4 free starts
    4 back starts
    4 turns
    8x50 on 1min perfect smooth backstroke

    warm down
    200 easy

    I went 1:25-1:26 on the kick set and felt very smooth. On the race pace 50s I went :25,:26,:26,:26,:26,:25. This was not as smooth as the kick but I felt pretty good and my times were great. On my back starts I keep going too deep again. On the smooth 50s back I held :31-:32s and again felt really smooth and strong. I think my back is going to be good this weekend.

    Tonight I went for a massage. I tried out a new place several of my teammates raved about and it was really good. I am very sore right now but drank lots of water and think it will benefit me by Saturday.

    I have decided to shave for this meet and will reshave and taper for Boston. Sort of taking my own advice on taking every opportunity to swim fast.

    Updated November 5th, 2015 at 08:06 AM by StewartACarroll

    Swim Workouts