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  1. Workout 02/03/16: noon

    by , February 3rd, 2016 at 03:55 PM (Maple Syrup with a Side of Chlorine)
    I meet with my son for lunch at the high school before swimming today. This semester he is not in the culinary class but we met during his lunch period for some delicious enchiladas. I took it easy and did ...

    200 free/200 back/200 im drill

    2 x [1st rd = snorkel free, 2nd rd = back]
    - 100 FF swim
    - 100 pull with buoy
    - 150 swim with AP (2 laps each: both, right, left)
    - 100 kick

    4 x 100 [50 with FF, 25 IMO fast, 25 DPS]
    Started a Noah's Ark, but swam only one 100 easy as warmdown
    (Solo/Rec/2300 yds/45 min)
    Swim Workouts
  2. Tues-Wed Feb 2-3

    by , February 3rd, 2016 at 03:19 PM (The FAF AFAP Digest)

    Tuesday: Drylands

    rehab ex
    straight arm dips, 90 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    back extensions w/plate, 25 x 3 x 10
    plate glute bridges w/shoulders on bosu and arms in streamline, 70 x 3 x 15
    back squats, 105 x 4 x 6
    russian twists on incline bench w/plate, 25 x 3 x 25
    rear delt flys, 75 x 3 x 8
    squat jumps w/DBs, 20 x 2 x 5
    standing broad jumps, 5
    knee tuck jumps, 5
    altitude drop into squat jump, 5
    toe taps, 25

    Wed: Swim/SCY/Solo @ LA Fitness

    Warm up:

    500 various
    100 scull
    50 EZ
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    I did a modified USRPT type set similar to the one that I did Monday, only did IM order w/fins instead of fly

    16 x 25 @ 100 pace @ :40
    :40 rest
    8 x 25 @ 100 pace @ :40
    :40 rest
    8 x 25 @ 100 pace @ :40
    :40 rest
    4 x 25 @ 100 pace @ :40
    :40 rest
    4 x 25 @ 100 pace @ :40

    250 EZ

    10 x 25 AFAP/hold best average breast @ 1:00
    250 EZ

    4 x 25 dolphin kick @ 100 pace @ :40
    -- decided I was too tired to do any more race pace work
    100 EZ

    8 x 25 no breath free @ :35
    100 EZ

    Total: 3050


    I didn't have time to get to a real pool today (trip to the airport interrupting things). So I had to make do at LA Fitness. I didn't have a lot of feedback on times. There is only one old analog pace clock and it is partially obscured by the glare from fluorescent lights.

    I finally looked at the order of events for nationals. The sprint free & back events are all back to back, not ideal at all. If I decide to swim all 3 days, I will probably opt for: Fri: 100 IM, 50 back, Sat: 50 breast, 50 free, Sun: 50 fly, 100 breast. I never thought the day would come when I would consider swimming the 100 breast at nationals ...

    My right elbow (medial) is still bothering me, and today the inside of my left knee started complaining. I guess I will try slamming ibuprofen for 48 hours. And probably cut out some drylands. I love altitude drops, but they are tough on the knees.

    Updated February 3rd, 2016 at 08:24 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  3. Wednesday, February 3, 2016

    by , February 3rd, 2016 at 03:09 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 86, pool at 81
    Partly cloudy skies with humidity at 67%

    *Warm Up*
    1x500 FR, ez to steady effort with 3 count surge per side

    *Set 1*
    1x600 FR Pull/snorkel-paddles-buoy-tube
    --desc effort by 200, 1-3
    2x300 FR Pull/same
    --2(2x25 on :30, 3x50 on :45, 1x100 on 1:30)
    **18-17s, 35-34, 1:11-1:10

    *Set 2*
    2x300 BR on 1:00 rest
    #1)2(50K/25S), 2(25K/50K) w/snorkle, knee band
    #2)same, w/knee band and kick on back

    *Set 3*
    2x300 Fly on 1:00 rest
    #1)2(50K/25S), 2(25K/50K) w/snorkle, knee band
    #2)same, w/knee band, M agility paddles, and kick on back

    *Set 4*
    2(6x25 on :40)
    #1)BR :20-19
    #2)Fly :17-15

    *Set 5*
    4(5x100 FR on 1:20, :30 rest) w/Fins, Paddles, +Snorkel on rounds 1&3

    *Cool Down*
    EZ 500 as BK/FR by 50

    Ready to begin moderate training after two years of mostly solo lap swimming going 4 sessions weekly of 3-4k and open water swimming at the SWF beaches on weekends. Planning to informally compete mostly in OWS and possibly a few SWF area USMS meets.

    Updated February 3rd, 2016 at 04:48 PM by fdtotten

    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 02/04/2016

    by , February 3rd, 2016 at 11:47 AM (Sarasota Y Sharks Masters GOLD Workout)
    1 X 250 4:00 3:45
    4 X 100 1:45 1:30
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    5 X 200 3:30
    Swim 2 X 100IM--negative split

    12 X 100 free 2:00
    #3-6-9-12 are strong--85/90%

    10 X 25
    odd: build to race finish
    even: blocks--sprint 25

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  5. 2|2|16

    by , February 2nd, 2016 at 02:53 PM (Blog)
    10 x 15m (+ flip) DFS fr on 1:00
    16 x 20m DFS fr on 1:15

    Just worked on water entry and form. I am quite sore everywhere from yesterday's drylands.

    Later on:
    Yoga for swimmers - core and shoulders

    Events Feb 20 / 21:

    50's fr, fl, and br
    100 fr
    200 fr (still have to add this, already registered)
    and, whatever relays I am chosen for

    Updated February 3rd, 2016 at 10:39 AM by __steve__

  6. Week 175 - Tuesday

    by , February 2nd, 2016 at 01:40 PM (After a long rest)
    I had a little bit better sleep last night and I must have been in a nice REM cycle when my alarm went off because I was really tired. After laying in bed for a couple of minutes(which I very seldom do) I felt much better. Today was my early dryland and swim workout. Both my elbows have been aching and this morning my right elbow in particular was very sore. I think this was likely due to all the back we did yesterday. Other than the elbow pain I felt good when I got warmed up and had a good workout.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the ab roller again today and my strain from two weeks ago has healed and I felt no discomfort at all. I also added two medicine ball exercises into the routine today doing oblique twists and vsits with the ball. I also used the bench on the planks and did elevated leg planks.

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

    main sets
    10x50 kick on :55
    20x50 on :50 to my feet at 1000 race pace(:29/:30)
    200 easy
    3x(4x25 on :40 as open,close,easy,fast with fins)

    warm down
    300 easy

    I held saw :30s on every 50 so would guess due o spotting challenges I was :29s on the 50s at 1000 pace. I plan on adding this into my weekly workout on either Tuesday or Thursday. I may drop the send off to :45 and see how I get on. This set did not feel like the same level of effort as a 1000 so need to mess with the send off.

    I entered nationals yesterday soon after it opened. i cant make the 50 back or 50 free work so will be doing the 100,200 back and the 100,200,500,1000 free. I am looking forward to the meet and while I was doing the entry also signed up for the DAM Spring meet and the South Central Zone meet.
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 02/03/2016

    by , February 2nd, 2016 at 12:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    2 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50--choice-- 1:15
    #1 swim: easy #2-8: 25 sprint/25 easy

    1 X 200 moderate 3:30
    1 X 100 fast 3:00
    200 is free/100 is choice
    Three rounds

    5 X 200 pull or swim
    Descend 1-3 on 3:20
    Swim #4 and 5 best effort on 4:00

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. 2|1|16 SCY

    by , February 2nd, 2016 at 10:05 AM (Blog)
    Warmed up

    50 fr from block one breath 26.0

    easy swim

    50 fr from block 2 breaths 26.1

    easy swim

    50 fr from block 2 breaths 26.1

    5 x block starts and breakouts on 2

    250 of kicking

    significantly slower this time. Must of been tired from the 20 x 25m nbs on 1:00 the day prior, which were quite fast for me. The blocks at this pool are just terrible. Proof is in all of my 25 splits of 50's done - split well under one second of each other
  9. Monday 2-1-16

    Weights and some light stretching before work.
    We had a rather large group of swimmers tonight.

    400 w/bouy
    200 choice (went back/free by 25)
    6 x 50 kick
    -evens free sprint @ 1:00
    -odds cruise breast @ 1:15

    The last 25 of each 100 was stroke choice
    5 x 100 @ 1:50 , went fly
    100 cruise backstroke @ 2:30
    4 x 100 @ 1:45 , went back
    100 cruise breaststroke @ 2:30
    3 x 100 @ 1:40 , went breast
    100 cruise backstroke @ 2:30
    2 x 100 @ 1:35 , went back
    100 cruise breaststroke @ 2:30
    100 (50 BR/50 FR)
    200 EZ done as 50 BK/50 BR

    8 x 50 free @ 60
    -odds EZ , evens sprint

    long cool down
    400 (free,bk,br,free by 100)


    I did well tonight and tried not to pay attention to the young guns in the lane next to me that were absolutely flying. I should do some more stretching but have some paperwork to handle before bed.
  10. Mon Feb 1

    by , February 1st, 2016 at 08:22 PM (Senior Sprinting)
    400 warmup

    4x (25eznb/flip/25afapnb;recovery; then 25afapnb/25ez;recovery):
    fins and paddles free
    fins free
    fins fly (no flip, breath on open turn)

    50 ez
    50 nb
    Swim Workouts
  11. Mon Feb 1

    by , February 1st, 2016 at 07:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    100 single arm fly
    5 x (50 double shooters w/open turn + 50 EZ)
    50 EZ

    Main sets:

    modified USRPT set with built in misses:
    28 x 25 fly w/fins done as:
    16 x 25 fly @ 100 pace @ :45
    :45 rest
    8 x 25 fly @ 100 pace @ :45
    :45 rest
    4 x 25 fly @ 100 pace @ :45

    250 EZ

    core set: 5 x 100 dolphin kick on back with fins and pull buoy @ 2:00
    -- this is pretty tough on the lower back, buoy makes it harder
    125 EZ

    8 x SDK w/bungee cord tied to block, kick out to resistance and then do 15 fast kicks (counting this as 300)
    175 EZ

    Total: 3400


    Another day, another workout. But my fly actually felt pretty good. I realize I have to do fly when I swim solo. It's way too crowded and wavy to do it at Pitt.

    The medial epicondyle area of my right elbow has been bothering me for a week or so. New area of pain for me. I may have to skip upper body weights tomorrow or take it easy.

    Updated February 1st, 2016 at 10:31 PM by The Fortress

  12. Week 175 - Monday

    by , February 1st, 2016 at 02:49 PM (After a long rest)
    I had a rough night of sleep waking multiple times but surprisingly felt ok when I did get up and headed to the pool. Monday is usually a longish aerobic freestyle workout, but today was not that. Today seemed like backstroke Monday. Despite the workout being hard I enjoyed the change and I was happy with my effort today.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    4x(4x50 back on 1min at 200 pace, 2x100 back on 2mins as close to 200 pace, 200 back fast on 4mins)

    warm down
    10x50 on 1min odds backstroke dps, evens free easy

    i managed to hold :29/:30s on the 50s back. I was holding 1:03/1:04 on the 100s and 2:11/2:12s on the 200s back. As we went through each round my underwater a got worse and I also struggled with hitting the correct stroke count inside the flags. I still managed to hold my times though!

    We we have not done this much back since last summer. I was sore but not half as sore as the poor guys who had to do this set fly. OMG I could not imagine doing it fly.
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 02/02/2016

    by , February 1st, 2016 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    10 X 50 kick 1:10
    #6-10: 25 fast/25 moderate

    4 X 100 1:45 #4 on 2:15
    9 X 50 1:15 #9 on 1:30
    12 X 25 :40
    1 X 100 easy
    100's: 3 moderate/#4 @ 100%
    50's: 33-6-9 @ 100%
    25's: 5 sprint/1 easy X 2
    All choice

    5 X 250 pull 3:45
    negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Feb 1, 2016

    by , February 1st, 2016 at 08:53 AM (Workout Swimmer)
    New Month, newly recommitted.
    January has been rough. I do NOT tolerate cold temperatures well. Combine that with some of the drama around my house lately, and although I was swimming, I was mainly going through the motions, I'm afraid. Something happened last night, which helped me get a more positive attitude in all aspects of my life.
    It was odd this morning to find myself the ONLY swimmer in the pool for the first 75 minutes. I had 600 to go, when finally someone else showed up.
    Got in a nice 4000 LCM
    1000 w/up
    5 x 600 various - did a lot of focusing on correct technique today.

    New goal for the month (I think I almost have the arms where I want them) is to do 3 underwater dolphins off each turn. We shall see how long this lasts. I have corrected a couple of things since September that now have become habit, so this will be the new one.
  15. Sunday Jan 31

    by , January 31st, 2016 at 07:11 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    100 scull
    8 x 25 burst SDK + cruse @ 1:00
    100 EZ
    10 x (25 AFAP (did all 4 strokes) from the blocks + 75 EZ) @ 3:00-4:00
    3 x 30: forward start SDK to 15m @ 100 pace, then cruise back
    100 EZ

    Total: 2100


    I felt decent today after taking yesterday off. I was really happy that the lifeguards seem nonplussed by my using the blocks, so took advantage. I was getting in very cleanly, but having my usual trouble on the breakouts. Every start seems different; I wish I could practice them more regularly. Times seemed pretty good though. I would have done more, but had to get out to take Lil Fort somewhere.
    Swim Workouts
  16. Workout 01/31/16: afternoon

    by , January 31st, 2016 at 03:35 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I timed for the team and the One Hour Swim - everyone swam farther than last year! To make the day even better, Greg brought in some homemade doughnuts! After church this morning I made it to the (unusually uncrowded) Rec for a swim ...

    - 300 warmup
    - 3 x 100 kick with alignment kickboard and snorkel
    - 3 x 100 pull with agility paddles and snorkel
    - 3 x 100 (50 with finis forearm fulcrum then 50 without)
    - 4 x 75 (25 kick AK, 25 fast IMO, 25 strong fr pull)
    - 6 x 50 on :45 (1-4: quarters strong, 5: ez, 6: fast ~28)
    -200 loosen and out
    (Solo/Rec/2000 yds/45 min)

    Fell into a 300 pattern today (except the for the warmdown). I used the forearm fulcrum's for the first time today. Interesting product - it was good to help reinforce the EVF method of swimming (I used it for free and back), but there was not a lot of propulsion. Streamlining under water was difficult due to the angle of the hand in the paddle, so I stopped trying to launch off the walls and just started to swim. Finis' video suggested using them only for a short time, and even after a 50 with them on I could "feel" the pressure on the forearm as I swam without it - even into the 75's set a bit. I will probably use them from time to time, and try to get the others at Masters to give them a shot.
    Swim Workouts
  17. 1|30|16 SCM

    by , January 31st, 2016 at 03:18 PM (Blog)
    20 x 25m on 1:00 fr, NB's
    • 15's on the faster ones, 17's on the slows

    8 x 15.3m on 0:30 turn drill

    about 500 of drills, dives, glides, and kicking
  18. 1/30/16

    Short swim Sat with the team.

    400 with buoy
    4 x 50 kick @ 1:15
    200 IM drill/swim
    8 x 50 @ 60 breath control drills (coaches call)

    Descend to fast set
    4 x 25 @ 25
    3 x 50 @ 55
    3 x 75 @ 1:15
    50 cruise @ 60
    3 x 100 @ 1:35
    50 cruise @ 60
    3 x 75 @ 1:10
    3 x 50 @ 45
    8 x 25 @ 20 (these hurt me)

    100 easy

    2 x 200 Tennessee turns @ 3:30
    400 breathe 3/5/7/5 by 25

    100 w/d


    Our SCY state meet is coming up. Our family schedule hasn't allowed me to race in months. I have been past this meet and have been focusing on Greensboro.
    State meet line up
    Fri-1650 (just a "stretch out swim")

    After the 4IM on Sun , the rest of the meet is off events for me.
  19. Sat Jan 30

    by , January 31st, 2016 at 11:22 AM (Senior Sprinting)
    Aquakids Winter Sprint, Hendrix College, Conway, Arkansas

    50 free 23.61
    50 free 23.42 (first 50 of 100)
    50 fly 26.63 (first 50 of 100)

    OK for this time of year, consistent with the mid-23s I went in Nov and Dec. Coming off 2 pretty hard dryland days. It's a decent pool, long and high blocks, and overflow gutters. On the second 50 I was in deeper water and didn't have to contend with the wake of the 22.5 guy next to me. The fly time is kinda slow; I was tired by then even though I had an hour between events.
  20. Week 174 - Saturday

    by , January 30th, 2016 at 05:00 PM (After a long rest)
    Life in the Carroll household is never static and is definitely not predictable. My daughter who had mono over Christmas came down with a virus about a week ago that affected her GI system. She has been sick for over a week now and has lost a lot of weight; which she can't afford to do since she is so slight. Just as she was starting to feel better, Thursday she started complaining of a sore throat and yesterday we discovered she now has strep. Despite the strep throat she was actually feeling much better last night after getting on amoxicillin and today was almost back to normal. She even asked to go swim with me! There is a meet at our pool all weekend and pool time for the kids was pretty constrained this morning. My distance group had to workout at the same time as masters so I decided to go back to the pool with my daughter to swim after the meet.

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

    main sets
    8x50 kick on 1min
    4x(4x100 free at 500 pace) starting at 2mins and dropping 10 seconds per round

    warm down
    500 easy

    i actually did much better on the 100s by dropping the interval today. I was mainly holding :56s today.
    Swim Workouts