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  1. Week 93 - Thursday

    by , July 10th, 2014 at 01:59 PM (After a long rest)
    I went to the pool last night and did a really good dryland workout consisting of 3 rounds of(5 minutes of Abs done as 45 seconds on, 15 seconds off; crucnhes, leg lifts, v sits, planks, one arm one leg planks, and 5 minutes on the vasa swim trainer). I cant definitively say I have never ever sweat so much in my entire life. Surprisingly I felt pretty good both during and after this session. We did an 800m loosen up swim after the dryland workout and again I felt pretty decent.

    I slept like a rock last night and woke feeling ok this morning. I still have soreness across the top of my back and shoulders but it feels like its getting better. Todays workout was less distance but higher intensity and despite not feeling rested I felt lighter and easier in the water.

    Warm up
    4x200 with snorkel on 3mins swum as drill swim by 50

    Main sets

    4x(2x50 on :40, 1x100 kick on 2mins) with instructions to get heart rate up
    200 easy
    3x(broken 200 on 5 mins, swum as #1 50,100,50 #2 100,100 #3 100,50,50 with 10 secs rest after 50s and 15 after 100s)
    4x100 on 2mins perfect swim
    8x50 on 1 min swum @800 pace

    Warm down
    100 easy

    Total 3300LCM

    On the transition set I held 33s on the 50s and 1:45s on the kick 100s. On the broken 200s I went 2:14, 2:12, 2:10. The first one I was not aggressive enough on the first 50 but as the set went on I got better. I was pretty pleased with this set and even more excited about how I felt. The pace 50s I was holding 33-34s to my feet.

    The broken 200s definitely hurt but no where near as much as I hurt last week on a similar set(scy). I start my taper on Sunday(3 weeks out) and I am in better condition for sure than previous tapers and really excited for worlds.
    Swim Workouts
  2. Playing with the new toy

    by , July 10th, 2014 at 07:36 AM (Mixing it up this year)
    Since I have to have blood work drawn this morning I know enough not to swim hard raising my blood sugar. A nice easy swim today.

    500 free
    500 free kick w/zoomers
    200 free ez
    500 free
    5x100@2:15 back
    500 free w/ snorkel maintain 6 beat kick
    300 free kick w/zoomers

    Total 3000 meters
  3. Workout 07/09/14: OW evening

    by , July 9th, 2014 at 10:18 PM (Maple Syrup with a Side of Chlorine)
    With storm clouds rolling into town, I headed south to the Berkshires of Massachusetts to join the Simon's Rock crew for a Wednesday evening open water swim (my first). I picked up my buddy Brent in Williamstown and we car pooled down to meet up with the crew. Instead of a swim from the public boat launch on the southern part of Goose Pond we journeyed to the northern end of the Lake for what was dubbed an epic swim, which did not disappoint.

    (Looking east along the north end of Goose Pond. The canal is along the northern edge of the lake)

    The water was rough in the main lake, with small whitecaps forming and strongly pushing us towards the opening of the canal. Goose spills into a protected reserve called Upper Goose Pond, which is actually on the Application Trail route in the area and is totally undeveloped. Swimming through the canal was indeed a treat, made possible due to some heavy storms over the past few days. The trees formed a strong canopy over the passage, and I kept feeling like I was moving through a scene from an Indian Jones movie! Goose is pretty deep, but the canal was quite shallow in places and full of some wonderful rocks and schools of fish to follow.

    (Here is Todd coming through the winding passage)

    The view from the other side, into Upper Goose Pond, was absolutely stunning and the water was transformed from a rough swell to near placid conditions. The sun was starting to lower as we headed out to explore the small island and take a short break before heading back through the canal to our launch beach.

    (The pod of swimmers, nine in total, as we headed away from the mouth of the canal to the island right of center with our safe swimmer buoys in tow)

    We swam into the sun the whole way back, and once we returned to Goose Pond after the canal the churning water met us along with the wind. It was a tough swim back but we were able to sight off a lone tall tree on the northern edge of the lake.

    The conditions (despite the wind) were most ideal for a swim, with the water in the upper 60's and the air in the upper 70's. Our track shows a 1.77 mile jaunt in total, and the storms affected my area did not materialize during our swim. Besides the tremendous beauty of the area and the great fellowship with the swimmers there, the previous few times this particular path for this swim has been aborted due to the summertime storms that seem to flare up so quickly. I was so excited to be able to join in this adventure!
    Tags: berkshires
    Swim Workouts , Open Water
  4. July 9, 2014

    by , July 9th, 2014 at 02:17 PM (Trying to Train Smarter, Not Just Harder)
    Hard workout today - worked more parts of it than it seems like I have been able to lately.

    1300 w/up which included 300 of drills
    10 x 200 descending intervals, adding and taking away toys as needed
    (zoomers only on last one)
    100 easy
    3 x 300 "breast" - increasing amount of breast in each 300
    100 easy

    Have been at the new job for 2-1/2 weeks now. The drive is no big deal, as long as I don't get mesmerized on the road - sure beats bumper to bumper traffic! Have to get out of the pool promptly at 7, in order to be ready to drive at 7:30, but I've taken to working nearly the entire workout. Water is amazingly cold (77) and inspires me to go fast, just to make it through the warm up. It's great after that initial shock wears off.
  5. Week 93 - Wednesday

    by , July 9th, 2014 at 10:48 AM (After a long rest)
    I went to bed early last night because I was really tired. I woke this morning still feeling physically tired. When I got to the pool Tom said we would be doing a long recovery type workout, which sounded good. Despite the word recovery I was whooped today. In particular my arms seemed heavy and sore today.

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

    Main set
    6x500 on 7:30 swum as 2 perfect stroke, 1 kick, 2 build, 1 perfect stroke

    Warm down
    12x50 finger tip drill on 1min

    Total 4300LCM

    Nothing really to comment on today other than it felt like a really long workout. I am heading back tonight for dryland and an easy swim. Fingers crossed I will start to feel better soon.
    Swim Workouts
  6. 7|9|14 SCM

    Rode bike to pool
    Click image for larger version. 

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    600 WU as:
    22 x 25 fr on 0:30

    4 x 50 fr on 2:00

    5 x 50 fr on 3:00 as 25 AFAP / 25 easy

    5 x 25 fr on 1:00 as 12.5 burst and AFAP 3-4 strokes / easy glide free to wall

    4 x 25 flutter kick with board on 2:00 AFAP
    • if I'm not mistaken - the first one was like solid sub-17 (could be mistaken though), the rest got slower to 0:22 on the last.

    1 x 25 dolphin kick on back, hands at thighs
    • front thighs suffered a crampin-burn

    Rode to beach for a quick ocean swim out and back - not much. Did breaststroke most of the way back.

    Updated July 9th, 2014 at 10:00 AM by __steve__

  7. A great distance workout today, key word descend!

    by , July 9th, 2014 at 07:27 AM (Mixing it up this year)
    This was a great distance workout today and I am able to hit times I haven't hit for a long time.

    500 free
    500 free kick w/zoomers

    2 times thru w/paddles & bouy
    2x200@3:30 free went R1-3:13, 3:07, R2-3:06, 3:02
    4x100@1:45 free went R1-1:34, 1:34, 1:32, 1:32, R2-1:31, 1:30, 1:29, 1:28
    4x50@1:00 free EZ
    1 minute rest

    300 free EZ w/snorkle
    200 free kick EZ w/zoomers

    Total 3500 meters
    Swim Workouts
  8. 7|9|14 Spanish Blog


    Took a long 2 hour walk (with some running) at night.

    The pool here is under construction but there is a another SCM backup located about 3 miles away from hotel. I rented a cheap mountain bicyle to get me to and from places which has been quite handy, but my butt is not used to being in saddle and is starting to become painful. Also had to tune the bike myself as it was not in working order.


    Rode bike to gym at 5:30 am and worked out. Then rode bike to pool. The water temp in low 70's as the night temps are just now starting to climb. Didn't do much worth logging about because I'm still acclimating down from the high 80 water temps I've been used to.

    Ate lunch then rode bike to the beach with goggles and board shorts. Just did 3 minute bouts of sea swimming of mostly fly, back, and floating at 3 different areas. Also traveled on bike along beach and bike path. Sea temps very cold for me at 70.0 ͦF ! ( About 20 miles total worth of cycling for the day.


    Still jet lagged so I took it easy and spent afternoon at beach. Went for swim in rough water area for 10 minutes. Used fins and did mostly dolphin and flutter kicking on back. Found an area without waves and did a 12 minute out, and 14 minute back swim (with short fins). Also did two 1 minute sessions of fly within swim. About 10 miles worth of cycling.

    Managed to get 9 hours of sleep last night so I'm finally rested and on my new schedule.
  9. Back, Tuesday, July 8

    by , July 8th, 2014 at 04:59 PM (The FAF AFAP Digest)
    I'm back from my European sojourn. Not so happy to be back save for real AC, but back. I was out of the water for 17 days. Since I wasn't in the best condition before I left due to goofing off after my meet was cancelled, I'm in terrible shape now. I've never taken this much time off in my masters career. I'm hoping it helped all the muscles and micro tears repair. It's probably not a bad idea to do something like this on occasion anyway.

    We had a wonderful time. I most enjoyed the time in our flat in Venice and our day trips from there. Venice is so unique, like a dream -- truly a world apart. Having a lot of time there made it easy to see every part of the city, not just the touristy bits. If anyone needs tips, let me know. We didn't wait in a single line! And I may have developed an addiction to prosecco and Luisa pinot grigio.

    I did do a lot of walking every day -- usually over 10 miles, sometimes 15. I also lifted a couple times and hit the ellipse. But none of that helps for swimming.

    Anyhoo, I managed to get myself to the Lebo outdoor pool today despite some serious jet lag. I had thought adult swim was from 12-1, but it was from 11-12. So it was only long course for my warm up and then switched to short course. I had forgotten how strong the currents are in that pool. I felt like I was really getting bounced around. Didn't do anything fast and seemed easily winded.

    600 various in long course

    8 x 50 @ 1:00, 2 x IM order drill

    8 x 50 kick w/fins 2 :50
    50 EZ

    5 x (3 x 50) @ 1:00
    1 = free, 2 = breast, 3 = kick
    50 EZ

    8 x 50 w/fins @ 1:00
    odds = single arm fly
    evens = dolphin kick
    100 EZ

    Total: 2750

    Updated July 9th, 2014 at 12:03 PM by The Fortress

    Swim Workouts
  10. Week 93 - Tuesday

    by , July 8th, 2014 at 08:39 AM (After a long rest)
    I got ahead of myself in my Saturday post when I said we were done with dry lands before worlds. I got a text yesterday from coach saying he wanted 30 mins of drylands and an 800 easy swim last night. Looks like we will be doing abs and vasa swim trainer this week before full taper kicks in next week(I can't wait).

    So last night I did 15 mins of abs, 15 mins of the vasa swim trainer and the 800 easy swim. I did the workout as 3 rounds of 5 mins of abs and 5 mins on the vasa trainer. The abs work I did, 45 seconds on and 15 off, consisting of crunches, v-sits, leg lifts, planks and cycle sitting. We have two types of vasa trainer; one that you lay stationary and paddle and one that's inclined and you pull your body along the bench, I alternated between the two machines.

    I had a good nights sleep but this morning I was sore and tired; in particular my arms were heavy today.

    Warm up
    600 free with snorkel

    Main sets
    4x(3x50 on :40, 1x100 on 1:10, 100 easy on 2mins)
    3x300 perfect stroke on 4 mins
    3x(100 kick on 2mins, 50 AFAP on 1min, 50 back on 1 min)

    Warm down
    10x50 finger tip drill on 1min

    Total 4000LCM

    I hurt most of the main set and had very heavy arms. I held 33-35 on the 50s and was touch and go on the fast 100. The 300s I was cruising and getting about 10 secs rest, although once again my arms felt very heavy. I finally got going on the next set when one of my training partners put fins on and started racing on the fast 50s. I was 30,30,29 from a push by round. Hopefully I will feel a little better tomorrow. As I write this my shoulders are wrapped in ice and hope this makes my shoulders feel better.

    Updated July 8th, 2014 at 08:46 AM by StewartACarroll

    Swim Workouts
  11. Backstroke work today

    by , July 8th, 2014 at 07:36 AM (Mixing it up this year)
    Decided to work on backstroke today. One of these days I will need to do a fly workout but I have not been in the mood.

    500 free
    500 free kick w/zoomers
    10x50@1:10 back w/paddles descend 1-5, 6-10went 58, 55, 55,53, 53, 58, 58, 55, 51, 48
    500 back kick w/zoomers alt by 50 streamline kick, fashion model, arms perpendicular
    10x50@1:00 free odds as 35m moderate/15m sprint evens 15m sprint/35m moderate
    300 free EZ w/snorkle
    200 free EZ kick w/zoomers

    Total 3000 meters
    Swim Workouts
  12. Distance Monday

    by , July 7th, 2014 at 09:54 AM (Mixing it up this year)
    Late to the pool today so tried to cram in as much as I could.

    500 free
    500 free kick w/zoomers
    3x500@9 free w/paddles & buoy went 8:05, 8:07, 8:00
    300 free w/snorkel
    200 free w/zoomers

    Total 3000 meters
    Tags: workouts
  13. Week 93 - Monday

    by , July 7th, 2014 at 08:38 AM (After a long rest)
    I had a good relaxing day yesterday and had an early night. Despite this I was physically tired this morning and felt quite sluggish in the pool; by no means was I slow but everything seemed to drag on today and everything took more effort than usual. i guess I would not really expect to feel any different after last week.

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

    Main sets
    10x200 pull on 3mins
    12x50 drill swim by 25 on 1min
    6x100 kick on 2mins
    8x25 AFAP on :40

    Total 4100LCM

    i was holding 2:21-2:23s on the 200s. The 100s kick in particular I felt really tired. I finally got going on the 25s and actually felt pretty decent.

    After practice Tom told me he wants me to do 30mins dryland Monday,Wednesday and Saturday this week consisting of 15mins abs and 15mins vasa swim trainer followed by 800 easy swim so I guess I will be back at the pool tonight.
    Swim Workouts
  14. Workout 07/06/14: morning OWS

    by , July 6th, 2014 at 12:26 PM (Maple Syrup with a Side of Chlorine)
    Headed to Lake Paran again this morning for a swim and I invited the team along. Kevin came, but did not stay for very long. I stayed in for about 30 minutes, logging 0.7 miles in the increasingly weedy 68 degree water. Here is a picture I snapped before heading back to the car:

    Swim Workouts , Open Water
  15. Workout 07/05/14: morning

    by , July 5th, 2014 at 06:52 PM (Maple Syrup with a Side of Chlorine)
    Our Fourth of July festivities were washed out yesterday, including my swim at a local lake. No worries, I was able to catch up on some preparation for this weekend's church activities, as I will be leading the service at a local nursing home around 2:30pm (still walking through the miracles of Jesus) and then with the church plant at 6:00 (looking at the book of Philippians). Our town's fireworks have been moved to Sunday night, so that will be a nice way to end the day.

    Had a great workout planned for Masters today, with some main sets from SJBlack:

    200 swim/100 kick/200 pull
    4 x 25 drill

    6 x 75 on 1:40 with fast middle 25)
    - I did 2x (50 fly/25 bk, 50 bk/25 br, 50 br/25 fr)

    400 pull (breathe 3/5/5/3 by 25) <- I did 500
    100 kick <- I did 150

    6 x 50 on 1:05
    - I did 2x (fly/bk, bk/br, br/fr)

    100 kick <- I did 150
    200 pull (only breathe to the western wall) <-- I did 300

    6 x 25 on :40 (I did all fast, IMO but no freestyle)

    200 loosen and out
    (Masters/Rec/2800 yds/90 min)

    We had a good mix of swimmers today and a great time. I have been trying to add in more stroke work with the 400 lcm IM coming up in two week. Tomorrow morning I will be swimming at Lake Paran and invited anyone interested to come and join me.
    Swim Workouts
  16. Week 92 - Saturday pm(training camp)

    by , July 5th, 2014 at 05:37 PM (After a long rest)
    I did not have as much of a gap between this mornings swim and this afternoons swim but did not really care because this was the last swim and dryland sessions of the training camp. This afternoon was just as difficult as this morning to loosen up but like this morning got going on the main set. This was by no means my best workout of the week but I gave it everything I had left and overall I had an awesome week.

    Warm up
    2x500 free with snorkel
    6x100 build on 1:30

    Main sets
    4x(2x50 back on 1 min, 2x100 IM on 1:40)
    6xbroken 100s, 2@25s, 2@50, 2@25,50,25 on 4mins, with 5 seconds rest at 25s, 10 seconds rest at 50s
    100 easy

    Warm down
    8x100 perfect stroke free with snorkel on 1:40

    Total 4300LCM

    Due to the fact that he broken 100s were swum long course breaks at mid pool were tough spotting a clock, judging the mid point, not over shooting the mid point mark and starting without a push. This said, I was right at a minute on the first 2 and the last 2, and the ones broken at 50 which I think are a truer swims I went 58s. I hurt pretty bad on this set and felt like I was thrashing the water as opposed to a composed long stroke.

    After swimming we we did dry lands.

    15 mins of abs, 45 seconds on, 15 rest
    6x(5 x pull ups, 10 x shoulder bands, 15 x lunges, 20 x squats)
    6x(5 x streamline jumps, 10 x vasa swim bench pull-ups, 15 x dips, 20 x high knee lifts)

    We are officially done with our world masters training camp. This was our last dryland and weight workout before worlds. I will likely add a couple of sessions each week until worlds dedicated to stretching. We have a transition week next week and then a 3 week taper. My first event is 4 weeks tomorrow. Can't wait!

    Updated July 5th, 2014 at 05:53 PM by StewartACarroll

    Swim Workouts
  17. Saturday at the Y

    by , July 5th, 2014 at 03:18 PM (Mixing it up this year)
    The water was 85 degrees today but it was good to be back in the water.

    The temperature kept me swimming on the slower side but did get one good set in.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & buoy descend 1-5 went 2:53, 2:50, 2:45, 2:39, 2:34
    500 breast kick w/br fins
    8x25@:15RI breast pull w/paddles and flutter kick
    8x25@:15RI breast pull w/zoomers
    100 breast
    5x100@2 free w/snorkel held 1:30's
    500 free kick w/zoomers

    Total 4000 yards
    Tags: workouts
  18. Week 92 - Saturday am(training camp)

    by , July 5th, 2014 at 11:46 AM (After a long rest)
    I hurt in places I never knew I could hurt when I woke up this morning. The soles of my feet were in agony and I could not figure out why they hurt and then I realized the way I got out of the pool yesterday was putting my feet on the gutter and pulling myself up. Who would know you could hurt on the bottom of your feet.

    This mornings workout was tough and I did not think I was ever going to loosen up but I finally did. After the first 100 of the warmup I seriously thought this was going to be a really bad workout but after I loosened up I had a great main set.

    Warm up
    8x100 free with snorkel on 1:30
    12x50 catchup drill on 1min

    Main sets
    5x100 on 1:25
    4x100 on 1:20
    3x100 on 1:15
    2x100 on 1:10
    1x100 on 1:05
    200 easy

    Warm down
    8x50 kick on 1min
    100 easy

    Total 3600LCM

    on the main sets I held 1:07-1:09 until the 1:10 round and then picked it up and went 1:06s on the 1:10s and went 1:03 on the final 100. My team mate in the next lane skipped one of the 1:15s and put fins on. This really helped me on the 1:10s and 1:05, as I used him as the rabbit. I was really fired up after this set because it's the first time I have made it to 1:05.

    We we have one more swim and one more dryland to complete the training camp. Roll on 4pm this afternoon!
    Swim Workouts
  19. SCM 7|4|14

    500 easy

    10 x 50 fr on 2:00 as:
    • 25 fr / instead of flip turn, stop before wall and do 15 vertical DK's + 20 vertical FK's / 25 fr

    10 x 25 kick on side with arms back on 1:00

    left shoulder still loose so I did drylands to tighten it back up:
    RC bands
    lats (pulldowns)
    legs (isolateral working up to 270 each leg)
    leg curls

    more yardwork


    flying out to Spain tomorrow
  20. Week 92 - Friday(training camp)

    by , July 4th, 2014 at 11:40 AM (After a long rest)
    My wife and I went out for dinner with one of my team mates and his wife last night. We went to an English pub/restaurant that just opened in Rockwall called the Londoner. The food was typically English and despite me being English it was a little too greasy for my taste in general. I had a scotch egg as a starter which I have never had in the US. It was pretty good but again a little greasy. They had a good beer selection but since I am not drinking I was unable to take advantage of the selection. It's hard to believe I have not had any alcohol in almost two years.

    I had had an ok nights sleep but was tired this morning. It felt like it took me forever to warm up today. We had a great crowd at this mornings session and we swam the main set together which was fun. Tom comes up with some awesome sets and this was an interesting and fun(in a very sick way) set.

    Warm up
    400 free with snorkel
    12x50 drill swim on 1 min

    Main sets
    200 fast
    38x50 on 2mins AFAP

    Warm down
    300 easy

    Total 3400 LCM

    The idea behind the main set was that we are celebrating the 238th anniversary of our countries existence so this was a 200 and a 38 set. We had a few visitors today and one of whom was our 12 year old number 1 nationally ranked 100 swimmer. I know Emma pretty well and she has swum with our masters team a number of times in the past. She and I had to do all 38 x 50s from a dive and different members of our group took turns in keeping Emma and I company. The 200 I went a 2:16. I broke the 38x50s into blocks of 10 with 2x50s easy and then finished with 2x50s hard. I know this is hard to believe but I held 27-28 on all the fast 50s(that's 32 of them). I would not have been able to do this without my team getting up and racing me throughout.

    There is no other way of describing this main set other than as hell. I hurt really badly but kept focus on each 50 and tried forgetting during each 50 how many we had left. I was really happy with how I did and honestly I did not expect to have both speed and endurance at this phase of the camp.

    Our group going to worlds have worked there butts off this week and they deserve a lot of credit for all the energy put forth. Two more workouts to go on the training camp.

    i almost forgot that that I did weights after practice today also. I did my normal 3 rounds with 10,8,6 reps per round at 80%, max, fail also by round.

    3x(leg press, leg extension, leg curls, lunges, squats, lower back extension)

    Updated July 4th, 2014 at 11:58 AM by StewartACarroll

    Swim Workouts