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  1. Week 186 - Wednesday

    by , April 20th, 2016 at 08:08 AM (After a long rest)
    I had a good night of sleep and woke just before my alarm went off. Weird how it seems that no matter the time zone my body knows when to wake up for swimming. Today I swam with GAJA at the Winchester academy.

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

    main sets
    300 kick
    4x25 free with snorkel descend 1-4 on :30
    100 easy
    4x50 free with snorkel descend 1-4 on :50
    100 moderate
    4x75 free with snorkel descend 1-4 on 1:10
    100 fast
    200 easy
    4x25 free with snorkel descend 1-4 on :30
    200 easy
    4x50 free with snorkel descend 1-4 on :50
    200 moderate
    4x75 free with snorkel descend 1-4 on 1:10
    200 fast

    warm down
    200 easy

    this looks like a lot of fast swimming but other than the fast 100 and the fast 200 I went long and smooth in the aerobic heart rate range. On the 100 fast I went moderately fast :55 and the 200 I put paddles on and again went moderately fast 1:58. I felt a little choppy in the water today and a little achy from travel yesterday.

    I really like training with this masters group. They have a modern facility with nice wide lanes and we only had 3 or 4 per lane which although is 2 to 3 more than I am used to it was not too bad at all. I will be back tomorrow and will hold it to around 3k tomorrow. I can't believe tomorrow is a week out from my 1000. Scary how quick the past couple of weeks has gone.

    Updated April 20th, 2016 at 08:21 AM by StewartACarroll

    Categories
    Swim Workouts
  2. Workout 04/19/16: evening

    by , April 19th, 2016 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    I've been taking a little time away from the pool over the past week for a little rest. It's been nice to get some work done around the house and also spending time with the family. Today we took a drive about a hour south of town to the Five Guys in Pittsfield and then did a little shopping. Nice to get out and enjoy some time and good conversation together.

    My wife and I had a massage earlier today, so I just did the warmup of tonight's masters practice with a lot of

    200 free/100 kick/200 pull/100 im drill
    4 x 50 pull on 1:10
    4 x 50 burst and cruise: from blocks, swimming under lane [streamline]
    100 easy and out
    [Rec/Masters/1100yds/30 min]
    Categories
    Swim Workouts
  3. 4|19|16 SCM

    Warmup with an easy nb sprint from a side dive

    30 x 25 nb fr on 1:00
    • modest, but quick sprint every 2 ea
    • closed fists with fins every other 2 ea

    7 x 25 fr on 0:40, very easy and slow

    Shin did improve other day, but still the same today and can't kick hard yet. Daily activities irritate it. Also seems warmer and slightly enlarged compared to the other. It's like I'm made of glass or something.

    Maybe a good thing - will have fresh legs in 10 days
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    Uncategorized
  4. Tues Apr 19

    by , April 19th, 2016 at 04:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    8 x 25 shooters
    50 EZ

    Main sets:

    10 x 50 burst to 15m then cruise @ 1:30
    100 EZ

    20 x 25 w/fins @ 100 pace @ :45
    -- 4 fly + 4 back + 4 breast + 4 free + 4 flutter kick
    250 EZ

    6 x 75 @ 1:30 done as:
    25 shooter + :10 rest + 25 @ 100 pace + 25 EZ
    100 EZ

    3 rounds
    4 x 25 free w/paddles 1 breath @ :30
    50 EZ @1:30
    50 EZ at the end of the set

    Total: 3300


    30 minutes of foam rolling & stretching


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


    This was the first day in awhile where I felt like I had good energy. I wish I could have kept going! But I had to remind myself not to overdo. With nationals 10 days away, I'm going to start cutting back tomorrow. I had a 90 minute deep tissue massage scheduled at Massage Envy -- I like to get them 10 days out from a big meet. I got there and it was cancelled with no notice (no call, no email). This is that third time this has happened to me at this location. I was really furious. I await an email from the manager, but I may just cancel my membership. The only reason I have the membership is that it is the one thing in my swimming life that is convenient as it's only 5 minutes away ... I scheduled a massage at the Rivers Club tomorrow, but that means I'll have to go all easy tomorrow night at Pitt. Grr!

    Updated April 19th, 2016 at 06:05 PM by The Fortress

    Categories
    Swim Workouts
  5. Week 186 - Tuesday

    by , April 19th, 2016 at 04:15 PM (After a long rest)
    I had a restless night with work randomly popping into my head. I was tired this morning but felt ok in the water. The pool was setup scy

    400 free with snorkel
    6x50 catchup on 1min
    8x75 kick with fine on 1:30 fast
    6x50 finger drag drill on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    200 free easy

    I went very easy today. The only up tempo parts were the kick and fast sections on the 25s. I felt ok in the water.

    This afternoon I fly to Atlanta where I hope to swim with my friends at the Winchester academy. They are a great group.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 04/20/2016

    by , April 19th, 2016 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 ---
    Two rounds. Round 1 intervals left, 2 right.

    4 x 100 kick 2:30

    12 X 50 1:15
    odd: easy even: build to fast

    1 X 100 moderate 2:15
    4 X 50 descend to fast 1:15 #4 on 1:30
    Four rounds--choice

    8 X 100 pull
    6 on 1:40
    2 warm down 2:20


    4200M
    Categories
    Swim Workouts
  7. Monday 4-18-16

    200 choice (used bouy and snorkel)
    4 x 100 r/15ish IM order 50 kick/50 swim
    4 x 50 descend @ 60

    6 x 75 @ 1:40 (DPS/build/sprint by 25)
    -went BK on odds and BR on evens
    300 IM (25 kick/50 swim) r/30
    200 IM (25 kick/25 swim) faster r/30
    100 IM sprint swim
    100 ez swim
    300 pull breathe 3/5/7 by 25 just stay long
    8 x 75 @ 1:30
    -odds choice hold 100 pace, went BK
    -evens free cruise
    6 x 25 sprint @ 60
    100 ez and hot tub

    3100

    Felt pretty good tonight and I think I can attribute that to a less stressful day at work. With my pool work being relatively sporadic I have nothing to taper from for Greensboro. I not sure what to expect other than having a good time and a small break from work.
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  8. Mon Apr 18

    by , April 18th, 2016 at 04:08 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 100
    straight arm dips, 75 x 3 x 15
    single leg stand on bosu in streamline, 1:00 each leg
    explosive leg extensions, 75 x 3 x 15
    good mornings, 65 x 3 x 5
    hip abductors, 90 x 3 x 8
    hip thrusters, 25 x 3 x 10
    knee tuck jumps, 2 x 5
    standing broad jumps, 2 x 5
    altitude drops, 5
    seated row negatives, 60 x 3 x 8


    1000 EZ in the pool afterward


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


    This was my last dryland session until after Canadian Nationals. I kept the weight pretty light and stayed away from any upper body plyos. I went to my chiro afterward to have him work on my shoulder. He thinks it's mostly muscular, but could be verging on low grade tendonitis. I don't feel the dull ache that I did last week, so I'm hopeful I just strained something. It's a bit of a relief to be done with drylands for awhile -- it's the place I'm mostly likely to injure myself!

    I'm feeling much better (still coughing tho) so am thinking nationals is a go barring some relapse. I'd really like to attend this year because I probably won't go next year (in Ca, outdoors).

    Off to do some stretching and ice.

    Updated April 18th, 2016 at 09:06 PM by The Fortress

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  9. 4|18|16 flipped out

    300m easy kick

    100m broken, easy fr sprint

    4 x 50 on ?:?? as 12.5 flutter/12.5 br/ 12.5 fr/12.5 UWDK

    20 x 15.3m TD on 0:30
    • flipped UW to develop rollspeed

    40 x 5m on 0:15 UW push and flip (arms back)

    50m of forward flips

    50 ez fr sprint with fins/snorkel


    Illness has fizzled out, just mild chest crud remains, plan to get rid of that outside tonight. Left front shin also improving.

    Re-insulated attic this weekend with 12 bags of non-fiberglass stuff. Yoga allowed me to accomplish this task effectively and without injury.


    Drylands:
    Hack squats
    Pushups (hands/feet on blocks) with elastic resistance (about 55 at top)
    Negative pull-ups
    shoulders
    torso
    lower back
    back of legs

    Updated April 18th, 2016 at 10:22 PM by __steve__

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  10. Week 186 - Monday

    by , April 18th, 2016 at 09:05 AM (After a long rest)
    I took a nap yesterday and went to bed early. I slept great and woke feeling good. Yesterday morning I had a massage and my shoulders and lower back were a little stiff when I dove in. I felt good in warmup and this feeling continued nearly the whole workout today. This was our last long(er) aerobic workout before nationals and I swam great practice. Today was LCM.

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

    mains sets
    5x400 pull on 6min negative split and holding high tempo
    6x100 kick on 2mins
    6x50 free on 1min done as 25 blast, 25 easy

    warm down
    200 easy

    i know these are crazy fast and I am almost embarrassed writing down my times today based on how crappy I have felt the past few weeks. I held 4:40-4:42 the whole way on the 400s. Out in 2:20s on all of them. I did one on 4:42 when I got into lane traffic. I was very pleased with not only the times but how I felt. The kick was not so great but I held 1:50s throughout. I felt a little tired on the blast 25s but overall swam fast again. I plan on really backing off the rest of the week with lower yardage and lower intensity. i leave for Atlanta tomorrow and will be there until Friday.
    Categories
    Swim Workouts
  11. Y Nationals

    by , April 17th, 2016 at 10:18 PM (Senior Sprinting)
    This meet in Sarasota gets a good turnout, maybe 500 swimmers. It skews older than USMS Natls. It's relatively relaxed, but with decent competition in the older age groups. Outdoors, two ten lane courses across the pool. One course 9-10 feet deep, one 6-7 feet. Older shallow blocks.

    My meet was notable for entering seed times of 23.00 in the 50 free and 26.00 in the 50 fly and going exactly those times, to the .00. Unfortunately I usually try to seed a bit slow. Managed a 22.90 on the front end of the 100 free, and had a 24.88 fly relay split. But mostly a lackluster meet for me.

    Will continue to "taper" this week for the Arkansas State Masters meet on Saturday.
  12. Sat April 16

    by , April 16th, 2016 at 06:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins @ :45
    50 EZ
    4 x 50 single arm fly @ 1:10
    50 EZ

    Main sets:

    6 x 30 burst to 15 m then cruise back from the blocks
    -- 4 forward, 2 back
    100 EZ

    5 x (25 AFAP + 75 EZ) from the blocks @ 5:00
    100 EZ

    20 x 50 w/fins
    odds = @ 100 pace @ 1:00
    evens = EZ @ 1:30

    300 EZ

    Total: 3200



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


    I also did 30 minutes of stretching/yoga/foam rolling and zapped my shoulder for 20 minutes.

    This is the best I have felt in awhile, and my times were fast. I started a prednisone pack yesterday and it has made a huge difference in my allergy symptoms. Because I had raging insomnia when I took it last year at this same time, I was very hesitant to try it. But my dr said that I could take all the pills by noon if I wanted. So I grudgingly agreed. I was still coughing in the pool with exertion. But I felt better and my ears don't hurt as much. I am somewhat worried that when I stop the prednisone in a few days, all my symptoms will come back ... Please no!!! I feel like I deserve a break after the torture of the last month. And I would like to go to nationals with my teammates. As Stewart would say, "fingers crossed." I plan on my last drylands session tomorrow.
    Categories
    Swim Workouts
  13. Week 185 - Saturday

    by , April 16th, 2016 at 05:56 PM (After a long rest)
    I had a better night of sleep but still woke up around 2am thinking work. On Saturdays we don't typically swim until 7am so I got more time in bed and despite waking up and struggling to go,back to sleep I got enough sleep. Today tne pool was setup LCM(my favorite setup)

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    6x100 Rotating IMs by 50 on 1:40
    8x100 free done as 4 at 400 pace, 2 easy, 2 pull high tempo, on 2mins
    4x100 kick on 2:15
    2x100 free with find from a push on 3mins

    Warm down
    200 easy

    I felt rough in the warm up and through the transition set today so decided that I was going to adapt the main set based on how I felt. I decided to try to be aggressive on the first 4 100s and see where I was and how I felt. I was out fast but managed to hold on. I was out in 1:03 and then went 1:04,1:04,1:04 which is much faster than I have been in a while on this set. They really hurt but I was very pleased with the times. I cruised the next two and then put paddles(no bouy) on the last 2 and was back to 1:03/1:04. The kick was active recovery and I held 1:50s.

    I was not anticipating the 2x100 with fins based on the clock and the time remaining. My daughters group was gathering on deck when we put fins on for this set and our fastest 12 yr old boy(who I know well) started talking smack I did the first one on :54. As I came in saw the kid had his fins on and Tom had challenged him to beat me and if he did he could get out of practice. This is no ordinary 12 yr old having won TAGS in multiple events many of which he won in faster times the finalists in the 13/4 age group. At this point I was whooped from practice but all the kids gathered around and started cheering for the boy. Both of us pushed off together and despite us nothing out pretty fast I deliberately held back a little on the first 50 knowing he goes out hard and I would have more on the second 50. I turned just ahead and then went for it on the second 50. I finished in :52 and he was :54. I know you should not enjoy beating up on 12 yr olds but I did enjoy this one mainly due to the smack he got from the other kids. The boy is a good kid but sometimes his mouth gets him in trouble and I was glad to put him in his place for a little while longer. Despite being tired and having a little cramp in my hamstring I was happier with today's workout.

    I know I should expect ups and downs based on my health challenges this spring but I really hope I start stringing a few days of good workouts together before Nationals or this could be a crazy meet.
    Categories
    Swim Workouts
  14. Week 185 - Friday

    by , April 16th, 2016 at 05:37 PM (After a long rest)
    I had a bad night sleep waking and not being able to turn work off; their is a lot going on right now. I felt tired in the water also which did not help! Pool was scy today.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    4,3,2,1 free descend by 5(1:20 down to 1:05)
    100 ez
    4,3,2,1 kick descend by 5(1:50 down to 1:35)
    200 ez
    8x25 afap with turn on :40

    Warmup
    200 ez
    4x50 drill

    I felt sluggish the whole workout and really struggled on the free set. I held 1:03s but hurt so bad. The kick was not much better but held 1:26-1:28s the whole way. The 25s at the end felt a little better. This is not a workout I will look at with any great confidence. I felt rough nearly the whole way. Tom says feel is overrated but it sure is nice to have easy speed and I don't really have either(speed or easy) right now.
    Categories
    Swim Workouts
  15. Playing around with the team

    200 with bouy
    4 x 100 @ 1:50 reverse IM
    4 x 50 @ 1:10 IM order kick/swim

    4 x 75 @ 1:30 fly kick on side/bk/front by 25
    4 x 75 @ 1:30 fly kick on side/bk/ fly drill
    6 x 25 @ 40 fly drill

    3 x 150 @ 2:30 descend stroke count by 50
    3 x 100 @ 1:40 hold lowest stroke count from above with tempo trainer
    3 x 50 @ 55 continue with low stroke count

    200 choice @ 3:10 went back
    3 x 100 choice build @ 1:50 went fly/bk/br
    8 x 25 @ 30 sprint choice
    100 cruise

    3250 of light stuff

    The short free set was at about 80 % and the interval was rather generous but I was only able to get down to 14 SPL. On the 100s with the tempo trainer I was able to hold 13 SPL and hold a slightly faster pace. I am only 5'9" and have short arms. Wrong sport right I may have stumbled across a stroke rate that is more efficient and might help out with my lack luster 500's I've had the past few years.

    Now I want to get back in the pool and play with some longer sets and tighter intervals using that stroke rate. I realize that my small "sample set" is exactly that but it's a start.
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  16. Fri Apr 15

    by , April 16th, 2016 at 10:51 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    350 various
    6 x 50 w/fins various @ :50
    8 x 25 burst kick or SDK + cruise @ :40-1:00
    50 EZ

    Main sets:

    8 x 25 fly @ 100 pace @ :35 (ouch)
    1 x 50 EZ
    4 x 50 fast kick @ 1:30 (I only did #3 fast)
    1 x 50 EZ
    2 x (50 AFAP + 150 EZ) (they did 4 fast 50s) @ 5:00

    8 x 25 free @ :30, odds = 100 pace
    1 x 50 EZ
    4 x 50 fast kick @ 1:30 (I only did #3 fast)
    1 x 50 EZ
    4 x (25 AFAP + 75 EZ) @ 3:00

    250 EZ

    Total: 2950


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


    I swam at Pitt last night. Pretty much followed along with the main sets, modifying here or there. Used fins on the swim portions to give my left shoulder a break. I did see my chiro yesterday and felt better afterward. He said my scap was tight, but that it was my subscap area that was really honked off. I will lay off the fly and free completely today as it still feels sore.

    I also saw my allergist. Fortunately, I do not have an ear infection, just blocked ears. I'm feeling better, but the pollen count is supposed to sky rocket the next two weeks. Oak trees are really my undoing, and I'm hoping they are done pollinating.
    Categories
    Swim Workouts
  17. 4|15|16 SCY

    Been sick for 2.5 days. Took yesterday off but did moderate drylands. this afternoon I hit a SCY pool as a driveby while passing one up running errands. Asked if I could use blocks (nope), then was kicked out by a team after 30 minutes (even though I paid $5).

    Easy 50 fr's

    A few fast 25's

    ez bk-br-fr

    50 nb easy sprint - 29

    Drills with fins and snorkel


    Since Monday my left lower shin has been irritating me. It is mild and chronic while walking, using clutch, easy swimming, so forth, but the pain is sharp when kicking all-out. I believe it was from working 18 straight hours on Sunday wearing steel toe combat boots the first half, and heavy steel-toe doc martins the second half. I'm on my feet constantly when we're busy (walking across flightline, pushing stands, etc), and we've been busy lately (have a random tempo). Just happy to finally get a break. I plan to spray insulation throughout attic tomorrow, maybe not. But it must be done before the heat comes.

    Updated April 15th, 2016 at 10:04 PM by __steve__

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  18. Thur April 14

    by , April 14th, 2016 at 04:01 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    12 x 25 shooters w/fins @ :45
    100 EZ
    3 x 15 AFAP UW breaststroke wall kicks + 50 EZ
    100 EZ
    10 x 75 back kick w/fins @ 1:30-1:45
    -- UW 15m+ each length
    250 EZ

    Total: 2450


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


    I just did a recovery/hypoxic workout today after yesterday's double. My energy is up and coughing is down. But I have really honked off my left shoulder. Hurts exactly where Water Rat's does, not an uncommon place for me. It hurt to pull with my left arm. Because of a cancellation, I was (luckily) able to get an appt with my chiro at noon tomorrow. I'm icing now with my active wrap and I'll do some scapular strengthening later. I plan to to kick most of the workout tomorrow night. I don't need another injury! I suspect it was yesterday's plyos that caused the reaction.
    Categories
    Swim Workouts
  19. Wed Apr 13

    by , April 14th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 2 x 100
    explosive fly pulls, 35/30 x 2 x 10
    explosive boxing punches, 2 x 30
    single leg squat on edge of high box, 2 x 10 each leg
    standing broad jumps, 5
    altitude drop + standing broad jump, 5
    med ball slams, 10
    knee tuck jumps, 5
    explosive leg extensions, 105/9- x 3 x 15
    extreme angle iso squat, 5:00
    straight arm dips, 90 x 3 x 15
    bicep curl negatives, 20 x 3 x 8

    15 minutes of foam rolling & stretching



    Swim/SCY @ Pitt

    Warm up:

    400 various
    12 x 25 various @ :35
    4 x 50 various while they were doing 6 x 50 @ :55

    Mains sets:

    3 rounds:
    4 x 25 shooters w/fins @ :40
    1 x 50 fast stroke @ 100 pace @ :45
    1 x 50 EZ @ 1:35
    4 x 25 power kicks @ :40 (I did shooters here on 2 rounds)
    1 x 50 fast stroke @ 100 pace @ :45
    1 x 50 EZ @ 1:35
    4 x 25 fast kick @ :40 (By round, I did 1 fast, then 2 fast, then 4 fast)
    1 x 50 EZ

    R1 = 50s were fly-back, R2 = 50s were breast, R3 = 50s were flutter kick

    I skipped the 4th round of that set and grabbed an empty lane in the deep end.

    100 EZ

    10 x 25 breast @ 100 pace @ :45
    250 EZ

    Total: 3150



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


    I took it pretty easy in the gym yesterday, doing mostly plyometrics. I was still a little lackluster at practice. I also had a shoulder twinge after doing fly on the first round of the main set, so switched to a lot of breaststroke and kicking. It freaked me out a little bc I haven't had that happen in a practice for a long time. I will def make an appt with my chiro. I feel somewhat better today. Luckily, I have a sixth month appt with my allergist tomorrow. I want to have him take a look at my ears, which still hurt. My lungs feel ok this am, but the cold water last night didn't really agree with them. It's not easy to do UW work with intermittent broncho spasms ...
  20. Week 185 - Thursday

    by , April 14th, 2016 at 08:48 AM (After a long rest)
    I did not have such a great night of sleep. The first part of the night was great and I woke up at 2am and went to the bathroom but then started thinking work and could not go back to sleep. I finally managed to go to sleep around 3:45 only to walk up 30 minutes later as my alarm went off. Unlike at 2am I was tired at 4:15. I guess I woke during a sleep cycle and probably needed more sleep. I was tired but felt OK at the gym and in the pool although I felt no speed today.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    2x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball on the last set of each round for a minute with legs stretched out front and working in twisting upper body. This one hurt but I am now done with dry lands ahead of nationals.
    5 mins of stretching

    Swimming LCM
    400 free with snorkel
    6x50 catchup on 1min
    4x200 kick with fins on 3mins
    10x50 pull focusing on high elbow on 1min
    2x(4x50 with fins done as open, close, easy, fast)
    200 easy
    Categories
    Swim Workouts