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  1. Monday 5-23-16

    Felt much better today. My only complaint was the pool temp was around 84.

    400 with snorkel and buoy
    4 x 100 IM drill
    4 x 50 build

    2 round of
    200 cruise @ 3:30
    2 x 200 @ 3:00 strong
    100 ez @ 2:00
    200 fast @ 3:00 broken at 100 for 5
    100 ez @ 2:00

    10 x 50 @ 60 choice
    -odds cruise
    -evens build

    200 w/d

  2. CN -- Let it go!

    by , May 23rd, 2016 at 10:59 AM (The FAF AFAP Digest)
    This was not the meet of my dreams (said in dramatic understatement). Before leaving, I had some GI issues from the antibiotics that I was on for the sinus infection. But I felt fine during the drive up to Toronto. Unfortunately, then I was the unlucky recipient of Lil Fort's stomach virus Friday night. It seems to be going around here. So I was not exactly my usual self. CN ended up being basically a one day meet.

    100 breast, 1:24.3, 1st

    All was well the first 50m, out in 38.7. But I was tired at the start of the second 50, so knew I was in trouble. Unlike my 100 breast at USMS nationals, I had a spectacular collapse, coming back in :45. Stroke fell apart, and I felt like I was going backwards the last 25. Considering that I swam a 1:22.0 last November on 3 days rest, this is pretty darn awful and close to a personal worst. As a result of this, I scratched the 100 IM. I just did not have the energy to get through that event, which I think is much harder than the 100 breast. I did consider leaving the meet at this point, but I was already there and didn't want to be a baby.

    50 free, 28.3, 1st

    This is a solid time considering. I actually thought I'd be at least .5 slower. It just lacked punch. And I can't say I was mentally all there. For 50s, you have to be ready to rip.

    50 breast, 37.6, 1st, NR

    I did not feel well on Sunday am, but I decided to just swim this event and then leave. (I had zero desire to swim the 100 back.) From the video that Mark took, I had a good start and good first 25 until I misjudged the turn (big glide into fina wall). Then I had another major fade the second 25. The time is well off my PR but fast enough to get under the national record of 38.3. So that was a silver lining from the meet.


    I watched Mark swim a great 50 breast (all his event swere awesome!) and then felt awfully sick to my stomach. I had to rest awhile before I could leave. And it was a long (7.5 hour) drive home with traffic at a standstill on Queen Elizabeth Way.

    So a big waste of a taper and all that 100 training ... But so goes life sometimes. Onward and forward! I slept for 11 hours last night and still feel exhausted. I am going to avoid the pool for a couple days. I think I've inflicted enough torture on the poor body for while.

    Updated May 24th, 2016 at 11:43 AM by The Fortress

    Masters Swim Meets / Events
  3. 5|22|16 SCM water was green

    Pool became green overnight and felt slimy. Was slightly disgusted, but I pushed through it and swam

    10 x 25 on 1:00 fr easy sprint

    20 x 30 on 1:00 as 15 fast fr / 15 br or bk

    15 x 15 fr on 2:00 AFAP

    15 x 15 UWDK on 1:00

    Goal was to see a 7 on my watch at 15m point. Kept seeing 8's. Then I decided to try large dolphin kicks on the 14th one, and bingo - high 7's. So I practiced some large dolphin kicks.
  4. Week 190 - Saturday

    by , May 21st, 2016 at 09:52 PM (After a long rest)
    Last night I was coaching at the Senior Circuit meet in Rockwall and got to bed quite late by my normal standards. My kids did great for an in season meet and many of the younger kids did best times which is great.

    Going into to today I knew I was going to have a very long day with practice from 6:30-7:30, session 2 of Senior Circuit, my daughters level 2 meet and then session 3 of Senior Circuit. Luckily I slept well last night and woke feeling pretty good. My right elbow still hurts and seems worse first thing in the morning for some reason.

    Todays workout out was much tougher than it looks

    Warm up
    800 free with snorkel

    Main sets
    8x50 build on :55
    5x100 free on 1:30
    4x100 free on 1:25
    3x100 free on 1:20
    2x100 free on 1:15
    1x100 free on 1:10
    200 easy
    4x50 kick on 1min
    8x25 with turn afap on :40

    Warm down
    200 easy

    I was holding 1:11s throughout the descending 100s set and managed to make all the times by dropping a 1:09 on the last 100. These should not have hurt as bad as they did but they did.
    Swim Workouts
  5. 5|21|16 SCM

    Warmed up shoulders with bands. Turned out to be more like a workout as I was waiting for a dozen or so non-swimmer kids and adults to leave the fitness center pool They weren't supposed to be there in the first place. I questioned the management and apparently their guardians slipped them in the pool without proper protocol. Anyhow, some of the adults weren't even members, the pool was useless, as if it was being rented out or something. It took management 10 minutes to get courage to go down there and tell them, and when they did only half of them took off, the others just took their time. By now my shoulders were already fatigued from warming up with bands for 20 minutes. Just decided to swim anyway, although kids were all positioned in the one available area with markings. It all worked out and they finally took off, and who knows, perhaps I encouraged at least one of them to start swimming some day.

    30 x 50 fr on 1:00 very easy and slow with snorkel for feel

    500 drill with fins

    10 x 50 on 2:00 with fins as 25 fly / 25 bk

    10 x 50 on 2:00 as 25 UWK / 25 easy br or bk

    10 x 30 on 1:00 as 15m fr fast / 15 whatever ez

    500 easy drill with fins

    Did drylands before swim - worked out on legs, lower back and abs

    Just finished working in yard, which did me in. I'm lying belly down blogging. My weed eater is designed for short armed people therefore my bicep tendons are aching. My lawn mower is the self propelled type without a motor and I just tightened the blade assemply so it has extra friction. pooped

    Updated May 22nd, 2016 at 06:01 AM by __steve__

  6. Tired and paid the piper

    A long work week along with the lack of sleep and food has taken its toll on me. I loved the workout this morning but my body said "Thanks for playing". I might need to try this one when I feel better.

    10 min choice
    -I did 300 w/snorkel and bouy, 300 bk/br by 25

    10 min of vertical kicking with arms in various positions per coach
    -45 sec on 15 sec off
    -5 flutter, 5 dolphin

    6 rounds of (4x25+100)
    -25's fast stroke choice @ 40
    -100's hold free 200 pace and end with a flip @ 1:40

    4 rounds of (4x25+2x75) all free
    -25's sprint @ 40,35,30,25
    -75's fast for 60 yards then cruise 15 @ 1:40,1:35

    200 w/d

  7. Week 190 - Friday

    by , May 20th, 2016 at 09:07 AM (After a long rest)
    I had a much better night of sleep and woke tired but much better than any other morning this week. My son and daughter were both due to come to the pool today but my wife said my son had been sick during the night and was not swimming. Poor guy has been feeling bad on and off all week. My daughter swam and as usual it was fun swimming with her and her group.

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

    main sets
    8x100 IM on 1:35
    6x(50 stroke choice(back) afap on 1min, 100 kick fast on 1:45, 50 back spin drill on 1min)
    5x50 surf drill on 1min
    3x100 afap from a dive on 3mins, #1 free, #2 back, #3 IM

    warm down
    200 easy

    I felt pretty hideous throughout the warmup and my right elbow in particular hurts(not sore anymore). It's golfers elbow and the tendon hurts to the touch which makes things tough. I got better as I warmed up but it hurt pretty much the whole workout. The IMs I held 1:07-1:09s. These hurt way more than they should. Normally I can sort of swim smooth through these at a good tempo and in this range; not today. The 50s back I held :28/:29s, the kick 1:21-1:23s. The spin drill is always hard. The kids make spin drill look so easy whereas my arms flat out don't spin anywhere near as fast. The 100s from a dive I went :52 and honestly felt like I could have turned and done a 200. This was the best feeli swim all day. The 100 back I was a :59 and the IM I was a 1:02. Other than the 100 from a dive everything else felt like a slog. Hopefully with ice and ibuprofen my elbow will feel better. I need to find someone to see.

    I am am on deck nearly all weekend for both my daughters meet and a Senior Circuit meet that my coaching group are competing in.

    Updated May 20th, 2016 at 08:39 PM by StewartACarroll

    Swim Workouts
  8. Week 190 - Thursday

    by , May 20th, 2016 at 08:56 AM (After a long rest)
    Yet more work stress led to a very restless night of sleep and a very early gym workout as a result of my inability to sleep. i know this is not sustainable but I also don't see much change for the next 6 months. Somehow I just need to turn it off when I go to bed.


    20 minutes on stationary bike
    5x(5x:45 seconds of abs, :15 seconds transition) 1minute rest between rounds. I used the ab roller on the first and last exercise doing both straight out and oblique exercises. I also did the middle abs exercise using the medicine ball.
    2x(shoulder bands - pull down, pull up, pull out with medium bands)
    3x(bench press, seated row, lat pull downs)

    i hit hit a physical wall after dryland and decided that was it for the day. My right elbow is hurting pretty bad and I need to go see someone since it's not getting any better despite doing exercises to try to help.
    Swim Workouts
  9. 5|19|16 SCM

    6 x 50 fr on 1:00 warmup with snorkel build ea (4538)

    4 x 50 with fins 25 fast / 25 ez
    • odd's fl / evens fr

    USRP flutter kick (0:27 to 0:21 rest)
    • 6 x 25 on 0:50
    • skip 1
    • 6 x 25 on 0:50

    Skipped one of the kick set not because of interval, but because of LA buildup, which isn't supposed to happen.

    3 min treadmill @ 9,2 mph
    DBBP - 1 x 19 x #70 (lowered weights not much more than parallel upper arms)
    Side plank lateral raises with 1 x 10 x #6
    Side plank side raises with 1 x 10 x #6
    Lay on belly and move DB's (#7's) from legs to the front -about 20 of em
    Pushup position shoulder rows 1 x 10 x #12's
    1 set shoulder machine
    1 set lat machine
    Stretching of legs

    Updated May 20th, 2016 at 12:50 AM by __steve__

  10. Week 190 - Wednesday

    by , May 19th, 2016 at 01:25 PM (After a long rest)
    Work has been kicking my butt all week. Tuesday night I was invited to a late coaches meeting at Mellow Mushroom, which turned out to be a social event rather than a meeting. I could have done without this from a sleep perspective but it was fun hanging out with the other coaches and getting to know them. I ended up going to bed later than I had hoped and was tired when I got up for this scy workout.

    Warm up

    400 free with snorkel
    8x50 catchup on :50

    Main sets
    8x50 build on :50
    16x50 free on :55 at 200 race pace
    8x50 DPS and streamline walls easy on :50
    100 kick on 1:45
    200 kick on 3:15
    300 kick on 4:45
    200 kick on 3:15
    100 kick on 1:45
    8x25 on :40 no breather

    Warm down
    200 easy

    Despite being tired I did really well on the 16x50s starting out with 4 on :27 and then getting into the groove and holding solid :26s on the rest. On the kick I was holding 1:25 pace per 100 and this felt quite comfortable for a change.
    Swim Workouts
  11. Wed-Thur May 18-19

    by , May 19th, 2016 at 11:30 AM (The FAF AFAP Digest)
    Wednesday: 1500 EZ

    Thursday: 1000 with a couple bursts


    I'm starting to feel hyper so I guess that is a good sign. I screamed at an inanimate object last night. However, my lower back is still bothering me despite heating and zapping. I've really laid off the dolphin kicking this week. I'm seeing my chiro this afternoon and hitting a cryosauna to see if that helps. I'm a little worried about the long drive ...

    Heat sheets are out. I'm quite happy that, contrary to the meet info, they are swimming by time, not age group.

    Based on those, I will have virtually no rest between the 100 IM and 50 free on Saturday. I'll have to play it by ear. If I scratch, it's no big deal. I'm mostly focusing on different events than the Albatros meet and I don't feel the need to swim a lot of events.
    Swim Workouts
  12. 5|18|16 LCM

    10 x 50 flutter kick, snorkel, on 1:30 (low mid 60's)

    10 x 100 drill with fins and snorkel on 3:00 as
    • 50 M (fast) dolphin kick free, head-up, short strokes with early recovery / 50 M (ez) exaggerated high elbow and sculling

    50 fr nb fins (29)

    10 x 50 on 2:00 with fins as:
    • o's: 20 M fly fast / 30 M ez
    • e's: 20 M fr fast / 30 M ez

    50 backwards fr with snorkel

    The single 50 nb with fins hurt more than usual so I didn't do more. Guess I need to be less spent to do them. Strange how using fins are just as difficult to accomplish a lc nb than without.

    Got home, ready for work after, then realized I left the pool without grabbing any of my gear - often wonder if hypoxic training causes drain bamage in any way. Had to drive back and pick it up.

    Updated May 18th, 2016 at 09:49 PM by __steve__

  13. Sarasota Y Sharks Masters 5:30 AM Workout 05/19/2016

    by , May 18th, 2016 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    This will be my last post until mid next week. Heading to Toronto for Canadian Nationals with 9 other Sharks.

    WARM UP:
    4 X 50 1:00
    1 X 100 2:00
    1 X 200 3:30
    4 X 50 1:00
    1 X 200 3:20
    1 X 400 negative split

    4 X 100 kick 2:30
    50 moderate/50 build to fast

    4 X (4 X 50 1:15
    Choice--descend 1-3 to fast, #4 is easy

    4 X 200 3:20
    6 X 100 1:40
    200's: Descend 1-4 and negative split
    100's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Workout 05/17/16: evening

    by , May 17th, 2016 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    Stayed dry last week. This might be my only swim this week. Yardwork, bicycling around town, walks with my wife, and some gym sessions with mom son have kept me moving. I've had the motorcycle out as well.

    200 swim/200 kick/200 pull/50 easy
    4 x 50 Quarter's Strong

    3 x [1st and 3rd round FR with snorkel, 2nd round back]
    - 50 kick (AK) into
    - 200 swim into
    - 50 pull with buoy
    - into 50 kick , then mini-masters minute

    8 x 50 on :20, filming with GoPro
    200 loosen and out
    (Masters//Rec/2500 yds/60 min)
    Had a good group tonight. Tim, MG, Carol, Julie, and a first-time visit from a college guy, Noah. It felt really good to get a swim in. Off to see the Red Sox at Fenway with my son on Saturday, then I start a staycation next week.
    Swim Workouts
  15. 5|17|16 just dry lands

    weighed 175.4 lbs (highest recording in maybe 9 years)

    worked legs, hips, and lower back. about 70 minutes

    weighed 174.2 lbs after (same scale)

    Need to make it to the SCY, outdoor pool, soon for a simulated 50 fr race. If I can motivate a lifeguard ($10) to film it, I am thinking about having it analyzed by coach Mark. Waiting for the water to get over 78˚F, and for me to be rested - maybe Thursday or the following week.
  16. Tues May 17

    by , May 17th, 2016 at 06:38 PM (The FAF AFAP Digest)
    Monday: off

    Got a massage, though not too deep this close to the meet. It seemed to help my lower back quite a bit.


    600 various
    100 scull
    3 x 50 burst + cruise
    100 EZ
    8 x 25
    odds = 100 pace
    evens = EZ
    100 EZ
    4 x 50 DPS
    100 EZ

    Total: 1550


    Not that I did much today, but I may have felt a tiny glimmer of actually feeling good in the water. First time in a long time. Sinus infection seem better, ears don't hurt, but they are still blocked. Just going to cruise tomorrow, do a few bursts on Thursday and then drive to Toronto on Friday. I want to get there in time to check in and register. I don't feel nearly as mentally or physically ready as I was for the Albatross meet in March. But I am ready to give a few events a whirl. I love that we got an email from the meet directors saying that "to preserve rest" certain sessions will use only 6 lanes for heats. Gotta love that!
    Swim Workouts
  17. Week 190 - Tuesday

    by , May 17th, 2016 at 02:10 PM (After a long rest)
    I had a very challenging day yesterday at work and somehow I carried this home with me last night. I laid awake most of the night replaying events. For background; we have been working on a major account for about 6 months. I thought we were in a great position to get notified that this prospect would be moving forward with our solution. Yesterday we had a meeting that I thought was going to be the move forward decision and instead the meeting was to let us know that they are moving forward with a competitor. I had a lot of questions about the decision and they were gracious enough to tell us why they selected our competitor. Unfortunately it did not lessen the blow. Life will go on but this one hurt!

    At about 2am I decided I could not sleep so got up and generally passed time until about 3:30am when I decided to get ready and head to the pool. Today was dryland day so I did a little longer dryland workout to pass the time. I started out going easy but by the end of drylands I was fired up and was cranking on the abs and weights. I will be very sore tomorrow.


    20 minutes on stationary bike
    5x(5x:45 seconds of abs, :15 seconds transition) 1minute rest between rounds. I used the ab roller on the first and last exercise doing both straight out and oblique exercises. I also did the middle abs exercise using the medicine ball.
    2x(shoulder bands - pull down, pull up, pull out with medium bands)
    bench press
    seated row
    lat pull downs

    Swim - pool setup scy
    400 free with snorkel
    6x50 catchup on :50
    10x50 kick on 1min
    4x100 free build on 1:20
    20x50 free using snorkel on :50 finishing with a turn and holding 1000 pace :30
    500 easy

    I could feel my stomach on the swim warmup but got going and worked the 20x50 pretty hard. I swam in a lane with the electronic pace clock just to the right of my lane and in a great position to see after I flipped. I was able to hold :29/:30 to my feet pretty comfortably today and likely should have gone on :45 instead of :50. The only real challenge was clearing the snorkel after the turn at 50 and I inhaled water a few times(oh the burn). I was even able to hand finish on number 20 with a :27 and despite being tired felt as though I could have held :29/:30 for quite a bit longer.

    I suspect I will be tired tonight and likely will feel the lack of sleep the rest of the week so it was great to get a good workout in today.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 05/18/2016

    by , May 17th, 2016 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    4 X 150 2:45
    3 X 100 kick 2:30
    4 X 100 1:45
    4 X 50 descend 1:00
    6 X 50 kick 1:20

    1 X 100 fly/50 back 3:00
    1 X 100 back/50 breast 3:00
    1 X 100 100 breast/50 free 3:15
    Two rounds

    4 X 250 pull 4:15
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Week 190 - Monday

    by , May 16th, 2016 at 09:58 PM (After a long rest)
    I was whooped last night after working on fencing on the wooded section of my yard. I swear I dug 20 holes using a post hole digger and hit a tree root while digging every hole(small exaggeration but you get the point). I slept hard last night and had a great night of sleep.

    Today the the pool was setup LCM.

    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    6x100 kick on 2mins descend 1-3 and 4-6
    2x500 free with paddles on 7mins breathing every 5, swim fast
    2x300 free with paddles on 4:30 breathing every 7, swim fast
    2x100 free with paddles on 1:30 breathing every 9, swim fast
    8x50 with fins on 1min swum as 25 underwater, 25 kick hard
    6x100 free on 1:30, done as 25 swim,25 surf drill, 25 6-3-6 drill, 25 no breather

    Warm down
    200 easy

    I was tired before I started and especially tired after I was done.
    Swim Workouts
  20. 5|16|16 LCM

    400 easy warmup

    50 fr easy sprint nb (32)

    250 easy

    3 x 50 fr with fins moderate sprint nb (28's)
    • well rested with 100 - 200 easy recovery for each

    AFAP flutter kick (44)

    6 x 50 fr on 1:00 with fins UW kick bursts to about 16-17m then surface swim easy

    weight before workout - 172 lbs

    treadmill - 3:00 @ 9.1 mph (6:35 p)

    DBBP 1 x 18 x #70's (PB)

    Elastic resistance dips 2 x 5 (overdid this one - hope I didn't break or ruin anything)

    Neg pullups 4 x 5, then hang/stretch

    Shoulders (side plank with DB, recover arms on belly with light DBs, DB shoulder rows in plank position)

    abs (leg lowers)


    Weight after workout was 170.5 lbs (-1.5 lbs), about 130 grams of carbon (CO2) offered to mother earth from a 60 min workout, lol

    Updated May 17th, 2016 at 12:05 PM by __steve__