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  1. Week 156 - Tuesday

    by , September 22nd, 2015 at 08:53 AM (After a long rest)
    I am heading to Denver tomorrow on an early flight and won't be able to swim so decided to swim solo this morning and do the 16x50 200 race pace set. OMG this was tough. I felt OK physically but mentally my brain did not want me to do this set. I travel a lot and can relate to pwb on that front but I don't know how he and others train on their own and continue to push themselves. I had a great set but I would say it took an extra 10-20% of mental effort to do this set today.

    Dry land warm up
    5x1:30 on vasa swim bench with :30 rest between rounds
    2xbands on left shoulder

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

    main sets
    12x50 catchup/build by 25 on 1min
    16x50 on 1min at 200 race pace
    100 easy
    8x25 backstroke under waters with fins on :40

    warm down
    4x25 back kick with fins
    100 easy

    i went :25 on the first 50 and then held :26s for the rest. This was a good set but it was really hard from about #3 on to mentally stick with it today.
    Categories
    Swim Workouts
  2. 9|22|15 dry training

    by , September 22nd, 2015 at 12:47 AM (Blog)
    Busy today, crammed my workout and nourishment in to 80 minutes.

    Run from work to gym 0.6 mi in 3:50 (ooouuuch)

    Weights - warmed up for DBBP, LP, and lats
    DBBP: 1 x 24 x 65lbs
    Leg Press: 1 x 20 x 450lbs
    Leg curls: 1 x 17 x ??
    Dips: 1 x 23
    Single arm lat machine: 1 x 21 (r) 22 (l) x 90lbs
    Back extensions (with full hyperextension): 1 x 20
    Rear delts: 2 x 10 x 5 lbs

    out of time

    Run back to work 0.6 mi in 4:44 (smooth)


    I GET TO SWIM TOMORROW!
    Categories
    Uncategorized
  3. 9-21-15

    Short stroke work tonight.

    350 mix up
    4 x through
    --100 IM kick @ 2:10
    --50 free kick fast @ 60
    6 x 50 @ 60
    --odds fly at 90%
    --evens free cruise
    4 x 100 back @ 1:45
    --work walls
    6 x 50 breast @ 1:10
    --2 normal, second one faster
    --2 w/2 pullouts, second one faster
    --2 w/3 pullouts, second one faster
    4 x 100 @ 1:40 DPS
    --50 mod/25 build/25 sprint
    3 x 300 @ 5:00
    --50 fly/100 back/100 breast/50 free
    100 cruise and out

    3450 SCY

    i was was glad to have a relatively light workout. I spent the morning in jury duty which resembled The Hunger Games. I was fortunate not to get picked this time but it threw my whole day out of whack with work. I seem to always get selected and dodged the bullet today.
    Categories
    Uncategorized
  4. Diet and Cognitive Function

    by , September 21st, 2015 at 07:16 PM (Sports Medicine Blog)
    Scientific American posted a very good article on the Mediterranean diet, the MIND diet, and cognitive function. The article explains some of the difficulties in doing whole diet research on humans. The article goes on to explain how the MIND diet is a variation of the Mediterranean diet that would be easier for Americans to adhere to. If you're interested in this topic, I would suggest following this link: http://www.scientificamerican.com/ar...for-the-brain/
  5. Sarasota Y Sharks Masters 5:30 AM Workout 09/22/2015

    by , September 21st, 2015 at 12:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    6 X 50 kick 1:15

    3 X 100 IM 1:45
    4 X 50 1:00 #4 on 2:00
    Three rounds.
    50's: round 1-fly 2-back 3-breast

    6 x 200 3:00
    Swim or pull. Negative split all 6.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  6. Week 156 - Monday

    by , September 21st, 2015 at 11:53 AM (After a long rest)
    This week marks 3 years back in the pool. It's hard to believe I have been back 3 years and even harder for me to understand why I did not get back in sooner. I am loving every minute of it; including this aerobic beast of an anniversary workout.

    I was was a little sore this morning and put this down to no warm down after the corporate challenge. My sinus' are feeling pretty much back to normal and generally I feel good. I have another 4 days of meds so hopefully I will continue to feel better and better.

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

    main sets
    6x400 pull descend 1-3,4-6 on 5mins
    100 easy
    12x50 kick on 1min
    6x50 catchup/1arm free with opposite arm at side on 1min

    warm down
    100 easy

    i felt pretty decent on the 400s. I came in on the first one at 4:04. At that point I knew I was going to have a great set. I then went 4:02, 4:00, 4:04, 4:01, 3:58. The 50s kick were harder than they should have been and I held :40s. The one a free at the end was interesting. I struggled on this drill for some reason. I think if me a was out front it would have been fine but the arm by the side made it difficult.
    Categories
    Swim Workouts
  7. 2015 Richardson Corporate Challenge

    by , September 20th, 2015 at 07:26 PM (After a long rest)
    The corporate challenge was the event that got me back into swimming three years ago and this year the swim meet was in Rockwall. As always it was a fun meet and it was great catching up with fly storms who works for Southwest Airlines. She looked great for a DWoman doing 50 sprints and it was great catching up on deck.

    My my company only had 3 entries which was very disappointing since we have won the swimming every other year we have participated and to win you have to have at least 6 swimmers; 3 woman and 3 men. We also did not have enough to compete in the mixed relay which we have also won all previous years. The three of us who swam are all former college swimmers so we had some great results but alas our efforts will not count. Annoying and disappointing.

    Warm up
    400 free
    6x50 drill
    2x25 sprint free
    2x25 sprint back
    100 easy

    First up was the 50 free. They swim the heats in 10 year age brackets and some of the 20-30 year old men went 22.x's. I had an awesome start and felt really strong the whole way and finished in 22:51 which is my best in season time as a masters swimmer. I was very to hang with the 20 somethings.

    Next up up was the 50 back. Again the 20-30 year olds went 25.x's and set times for me to chase. I had a very deep start and struggled to get up before the 2nd yellow marker and like last year took my first stroke almost fully submersed and almost came to a complete stop. I had a good turn but again went deep. My time was 26.91 which was pretty slow but I am ok with this one. If only I could get my underwaters working I would rock in the 50 back. I think this is something I really need to focus on if I am going to continue swimming this event. My actual underwater speed felt good but it was negated when I was forced to take a stroke underwater twice.

    Hard to to believe this week will mark my 3 year anniversary in the pool. I have loved nearly every minute of the journey and I owe a lot to my work colleague who signed me up for the Richardson Corporate Challenge in 2012.

    I dont recall if I blogged this or not but I saw an orthopedic doctor last Monday and they think I have a torn miniscus in my right knee. I am heading back tomorrow for an MRI and then they will determine the course of treatment based on the MRI results. Luckily it has not given me much trouble recently.
    Categories
    Swim Workouts
  8. Sunday, Sept 20

    by , September 20th, 2015 at 04:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    100 scull

    2 rounds
    10 x 25, SDK to 15 meters (10 kicks) then cruise @ :45
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    4 x (50 AFAP w/fins + 200 EZ) @ 7:00

    25 EZ to shallow end
    5 x 50 free w/Ryan Lochte type turn @ 1:30
    75 EZ

    8 x 25 no breathe free w/paddles @ :40
    100 EZ

    Total: 2750


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


    I went earlier to BP today, but that made little difference. There are a few regulars there that always grab the three lanes. The rest of the adults swim in open water, despite no kids being there. What a weird set up. I finally felt up to some AFAP 50s today. But my 4th one was a bit slow, and I stopped after that. Very slowly getting better. I'm thinking about going to the Oct 10 meet in DC again just for some practice. I'd like to get in a 50 free trying the Lochte style turn. I have a little while to think about it. If I do sign up, it will likely be 50 free/50 back/100 breast. I really need to do some backstroke sprinting before then.
    Categories
    Swim Workouts
  9. Sun Sep 20

    by , September 20th, 2015 at 01:01 PM (Senior Sprinting)
    Weights
    6x45 DB bench
    6x40 DB incline
    6x45 triceps extension
    6x45 DB bent over row
    6x35 DB standing press
    6x40 cable cross pull simulation
    6x20 DB flys on bench

    12 pullups

    SCY
    400 warmup
    10x50 on 1, HR<120 (41-42 sec)
    50 ez
    50 nb
  10. Sat Sep 19

    by , September 19th, 2015 at 10:15 PM (Senior Sprinting)
    Weighted pullups: 5x10#, 3x25#, 2x35#, 1x45#, 3 negatives w 45#

    LCM
    400 warmup
    Lactate production: 3x50 from a dive AFAP with fins and paddles; two free, one fly; 7-8 minutes rest in between.
    50 ez
    50 nb
  11. Sat, Sept 20

    by , September 19th, 2015 at 07:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins
    100 EZ

    Main Sets:

    8 x 25 burst SDK+ cruise @ 1:00
    100 EZ

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

    2 x (25 AFAP kick + 75 EZ)
    -- I wanted to do 8, but just hit a wall and so stopped

    6 x 100 smooth various

    10 x 25 no breath free @ :45
    100 EZ

    Total: 3250


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


    I decided to go try out the open swim at Bethel Park High School today. I walked in and was freaked out to see only 3 lane lines in in an 8 lane pool. I guess they had to leave some of them out for kids, but today there was one kid for 45 minutes and 7 adults. 3 of us just swam in open water. They never put any more lane lines in. And there were no backstroke flags at one end. It was a decent pool, despite the shallow end. But it's hard to have a good swimming experience when you're in open water with no flags. So BP probably isn't a very good option for me. If I walk into "adult" swim at Mt Lebanon High School in a couple weeks and see only a few lane lines, I will flip out. Edit: I just read that only 4-5 lane lines will be in for adult swim. Why oh why would that be the case when adult swim is from 8:00-9:30 pm and the kids swim the next am?!

    Still sick, though better, and still really down, and not better at all.

    Updated September 19th, 2015 at 10:29 PM by The Fortress

    Categories
    Swim Workouts
  12. 9|17 and 9|18 SCY and drylands

    by , September 19th, 2015 at 10:44 AM (Blog)
    9|17 was a recovery day in the water.

    Participated in our 24 hour MIA/POW relay from 11:30 PM to midnight. I ran at a slow pace (8.8 min/mi) but carried the flag along 2 miles of it making it trickier.

    9|18 SCY

    500 WU with fins

    20 x 25 on 1:00 hypoxic fr
    • monitored stroke counts
    • did a 4, 5, 6, 7, 6, 5, 4 SDK mini ladder within

    VDK

    Flutter kicking

    drills
    Categories
    Uncategorized
  13. Week 155 - Saturday

    by , September 19th, 2015 at 09:41 AM (After a long rest)
    Today is my daughters 12th birthday!!!! Oh do I feel old. My sinus' that started burning earlier this week were on fire this morning and I am guessing I was running a low grade fever. My wife and I spoke yesterday when I was in Austin and she has made me a doctors appointment for 9am. Being the masachist that I am I went to practice today thinking the swim would help me feel a little less sorry for myself and clear my sinus'(disgusting mental images but we all know it's true).

    We normally do our 16x100s at 500 race pace set on Saturday but today Tom setup pads and we did some real racing. Not all particularly fast but it was still fun.

    Warm up
    400 free with snorkel
    300 kick
    200 IM
    100 back/free by 25
    50 choice(free)
    8x50 drill/build on :50

    Fast swims were all done from the blocks
    100 free - 51.13
    300 easy warm down
    200 free - 1:55.34
    200 easy
    100 IM - :57.73
    100 easy

    I felt like I was all over the place on my free today and hurt pretty bad, especially the 200. The 100 was a good in season practice time. The 200 was pretty pathetic but all things considered its ok. The 100IM I was shooting for under a minute and did not expect to do a life time best. Admittedly I don't swim this very often and when I do it's at the end of a meet but this felt great. My Breast has in proved a lot this year and I felt really strong on the Breast leg. Probably the worst leg was the fly which is sort of funny since it's the first 25. Before I got on the blocks Tom challenged the guys in the heat with me that if I went under a minute they would buy me breakfast and if I went over a minute i would buy them breakfast. Can't wait for my steak and eggs breakfast!!!

    Now I am off to the doctor for a sinus infection diagnosis. Tomorrow I have the city of Richardson corporate challenge which is going to be in Rockwall this year. Should be fun assuming I am feeling no worse than I do right now.

    Updated September 19th, 2015 at 09:58 AM by StewartACarroll

    Categories
    Swim Workouts
  14. Fri Sep 18

    by , September 18th, 2015 at 10:51 PM (Senior Sprinting)
    On the field:
    10x100y, 10 push-ups in between
    600 jog
    Bleachers:
    10x50 run, 2x50 hop

    400 ez swim
  15. Sarasota Y Sharks Masters 5:30 AM Workout 09/21/2015

    by , September 18th, 2015 at 11:39 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:15

    1 X 100 moderate 2:15
    4 X 25 sprint :40 #4 on 1:00
    Five rounds--choice

    6 x 150 2:15
    4 X 100 1:40
    Pull
    150's: last 50 fast
    100's: descend 1-4. First swim strong and continue to descend.

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  16. Week 155 - Friday

    by , September 18th, 2015 at 08:38 AM (After a long rest)
    If tiredness was the only factor affecting me right now I think I would be able to deal with my hectic schedule, alas I woke up this morning with burning sinus' and suspect I now have a sinus infection. I had a good night of sleep in my own bed but it was not enough and I am tired. I am off to Austin today and to make the flight I could only get a short swim in. I was back to scy this morning.

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

    main sets
    6x100 kick on 1:45
    2x(200 with snorkel fast on 3min, 2x25 underwater kick on :40, 50 kick on 1min)

    warm down
    100 easy

    i went 1:20s on the kick(several people in my training group were quicker today). On the 200s I went 2:01s. I made the underwaters and used the 50 kick as active recovery. I felt hideous today. The analogy I would use is I felt like a plough horse as opposed to a race horse.

    Updated September 26th, 2015 at 07:06 AM by StewartACarroll

    Categories
    Swim Workouts
  17. Week 155 - Thursday

    by , September 17th, 2015 at 08:06 PM (After a long rest)
    I had a late sushi dinner last night which was really good but when I woke up I was tired and starving. I thought I ate plenty of food but my body was craving food when I woke up and I felt quite listless as I swam today. It was a long aerobic workout and I felt really tired by the end. Once again the pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    4x100 on 1:30 descend 1-4
    3x(4x200 odds pull free on 2:40, evens stroke/free by 50 on 3mins, 100 free on 1:20) stroke by round, back, breast, fly
    100 easy
    15x100 done as 3 on 1:20, 3 on 1:40, 2 on 1:20, 3 on 1:40, 1 on 1:20, 3 on 1:40

    Warm down
    100 easy

    I did not realize but I swam the 200s :20 seconds faster than we should and apparently a couple of those at the back of the lane were bitching about it. I tried apologizing but to no avail. I was also not told this until the end of the set. I held 2:20s on the free and 2:35-2:40 on the back/free, 2:47-2:50 on the breast/free and 2:45-2:48 on the fly(I was not feeling it at all on the fly so choose 1 arm fly). On the 100s on base I was coming in around 1:10-1:11s and then rushing to put paddles and bout on before going off on the next round. This was a tough long set. On the 15x100s I held 1:10-1:12 on the faster 100s and around 1:21-1:22 on the easy 100s.

    I am beat but as usual had an awesome time swimming at Stanford. Coach Tim is a rock star and keeps a very lighthearted atmosphere. I once again highly recommend anyone visiting the Stanford area who wants a challenging workout with great swimmers, in world class facilities and with an awesome coach to check out Stanford Masters.

    That said I can't wait to sleep in my own bed tonight and swim with my training group in our pool tomorrow morning. I have to head to Austin for the day tomorrow which I am not looking forward to unfortunately.
    Categories
    Swim Workouts
  18. Thursday Sept 17

    by , September 17th, 2015 at 05:25 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    10 x 25 shooters w/fins 2 :40
    100 EZ

    Main sets:

    4 x 50 burst + cruise @ 1:15
    100 EZ

    Pyramid 50 frees
    9 x 50 @ 1:30-2:00
    5/6/7/8/9/8/7/6/5/ strokes fast then cruise
    200 EZ

    10 x 25 no breath free w/paddles
    100 EZ

    Total: 2250


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

    I think I did too much yesterday bc I felt dead in the water today. Two steps forward, one step back ... The 50 free set felt extremely difficult. Hoping that I might feel up to going to yoga tomorrow.
    Categories
    Swim Workouts
  19. Thur Sep 17

    by , September 17th, 2015 at 04:01 PM (Senior Sprinting)
    Misc light weights
    12 pullups

    SCY
    400 warmup
    4 x 4 x 12 1/2 on :45 (free, fly, free, kick)
    5x100 IM on 2:00 (3 swim, 2 kick)
    50 ez
    50 nb
  20. Sarasota Y Sharks Masters 5:30 AM Workout 09/18/2015

    by , September 17th, 2015 at 11:54 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right

    12 X 50 free 1:00
    #3-6-9-12 are fast

    4 X 150 kick 3:15
    Last 50 fast

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Two rounds--choice
    100's-75's-50-s: Descend 1-4 to fast

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts