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  1. Friday-Monday, Oct. 24-27

    by , October 27th, 2014 at 04:42 PM (The FAF AFAP Digest)
    Friday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters
    100 EZ

    Main Sets:

    8 x 25 SDK @ 100 pace to 15 m then cruise @ :45
    100 EZ

    4 x (8 x 25 w/fins @ 100 pace @ :40 + 100 EZ)
    -- back/breast/free/dolpin kick
    -- took very few swim strokes
    100 EZ

    5 rounds:
    1 x 50 swim w/fins @ 100 pace @ :50 (free/free/breast/back)
    1 x 25 AFAP kick
    1 x 75 EZ

    100 EZ

    Total: 3350


    Weekend:

    Was shearing back some perennials and that did not appear to agree with my shoulder ... Then had a whacking bad night of insomnia and didn't have the energy to do anything on Sunday.


    Monday: SwimSCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    3 x 50 single fly @ 1:00 + 50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 @ 100 pace to 15 m and then cruise @ :45
    150 EZ

    -- did free on a couple of these and it hurt a bit so had to kick the whole workout

    2 x mini kick mountain w/fins (flutter, backstroke kick)
    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:14
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:3
    1 x 50 @ :45
    100 EZ

    20 x 25 dolphin kick @ 100 pace @ :35
    -- 12 flat -mid
    200 EZ

    Total: 3950


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

    I was a bit grumpy about the wasted weekend today and a bit grumpy about the shoulder. I guess rotator cuff tears take longer to heal than labral tears. The one I had a few years ago healed much more quickly.

    Here are the Sprint Classic results if anyone is interested:
    http://www.swimphone.com/mobile/meet....cfm?smid=5772
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/28/2014

    by , October 27th, 2014 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    10 X 50 choice 1:15
    #3-6-9 are fast #10 is easy

    4 X 250 3:45
    Negative split each swim

    4 X 50
    From the blocks--sprint 25 and turn, easy return

    WARM DOWN: 4 X 50 easy

    3500Y
    Categories
    Swim Workouts
  3. Week 109 - Monday

    by , October 27th, 2014 at 09:32 AM (After a long rest)
    I had a relaxing evening after the swim meet and watched a Netflix period mini series called Reign about Mary Queen of Scots. Sort of like the series The Tudors but without the beheadings and scantily dressed young ladies. It was pretty mindless tv to be honest. I had a decent nights sleep.

    I felt pretty crappy in the pool today. This was an aerobic recovery workout which should have felt great but unfortunately I had aches and pains today.

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

    main sets
    6x(300 swim with paddles on 4mins, 100 kick on 1:50)
    12x50 drill swim IM order on 1min
    12x25 underwater with fins on :45
    4x50 free on :40

    warm down
    100 easy

    on the 3rd round of the main set I felt my left hand paddle crack. I would like to say it was where I was pulling so hard but I don't think that was it. The paddle held together(just) but kept pinching my wrist as it flapped around. It cracked in a weird spot; bottom middle, where my arm covers the bottom of the paddle. I was holding 3:09-3:10s on the 300s and 1:25s on the kick. My legs felt tired today.
    Categories
    Swim Workouts
  4. Took the weekend off

    by , October 27th, 2014 at 08:27 AM (Mixing it up this year)
    Feeling stronger having taken some time for my body to recover. I probably need more of this but will have to see if I can manage.

    500 free
    500 free kick w/zoomers moderate
    5x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:29, 1:27, 1:27, 1:27
    500 free drills w/snorkle
    500 free kick w/zoomers fast
    4x100@1:45 free went 1:31, 1:28, 1:27, 1:27
    200 free EZ

    Total 3100 yards
    Categories
    Swim Workouts
  5. 10|26|14 drylands again

    by , October 26th, 2014 at 11:56 PM (Blog)
    23 x 67M fast run / 27M walk on 0:40

    Have to do my once a year reserves fitness test next weekend. This will be my last run before the test.

    It will consist of:

    1) waist measurment
    2) 1 minute of pushups
    3) 1 minute of crunches
    4) 1.5 mile run

    I will get max points for the first 3, but there's no way I can max the run - requires a high 9 minute! Though I should at least run a mid 10 minute which would score me a 98.X % on the test. Not bad for a short distance swimmer that's been running 2 miles a week for 3 months. Haven't done a trial to confirm this, so if I don't report back on that it would mean it was embarrasingly slower.
    Categories
    Uncategorized
  6. USAS - Race Level 3 Meet

    by , October 26th, 2014 at 01:18 PM (After a long rest)
    Since my daughter aged up to 11/12 she has no longer got BB and A times in her weaker events so this weekend was a meet where she swam off strokes and new events. I don't have many events I can swim at this level but decided to swim the 100 fly this morning. I realized when I signed up that I had never swum a 100scy fly before(even in college). Growing up in England I swam scm and did the fly in that form many times. Yesterday my daughter did her first 200 breast and 200 fly and did awesome. This morning we headed to the pool together(this is my favorite part of the swim dad experience). She and I are very close but the drive to the meet is always special and this morning was no exception; we spoke swimming but she also told me she was proud of me but would be more proud if I did the 200 fly now she had done one.

    It's a little awkward at these meets since I am the only master at them but I did the kids warm up off to the side. I try to let the kids be kids and not interfere; it seems to work best. I felt very sore from yesterday but did loosen up finally.

    I was in the 10th event of the session and when it was my time to swim there was a mixup in my lane and I was not ready when the timer told me to step up. I did what I was told and it was fine but I was the last on the block and was not quite ready. As it turned out I swam in the wrong heat. That said I swam well and felt good until the final 10 yards and ended up going 56.x I could not see the .x but think it was 56.63. I hoped for a little quicker but I always do. It's hard to argue with a best time. I enjoyed the race and will swim it again. With some more training it could be an interesting event when I age up next year. I am also looking at a meet in the spring to do a 200 breast, 200 fly and 4 IM. My daughter beat me to them but I think I owe it to her.

    Another fun fun day at the pool. I keep asking myself, why did I stop for 22 years?

    Updated October 26th, 2014 at 01:31 PM by StewartACarroll

    Categories
    USA-S Swim Meets / Events
  7. 10|25|14 dryland

    by , October 26th, 2014 at 10:45 AM (Blog)
    10 consecutive jumps on to 37" platform

    weights
    Superseted without rest except for moving around and stuff. Pullup station once was taken, had to go some where else adding about a minute of rest on 3rd round.

    3X:
    DB BP (55's) + BW pullups (163) + one arm upright rows on guided squat rack machine (65)

    RD1 (reps each exercise): 20 - 10 - 10
    RD2: 20 - 10 - 9
    RD3: 17 - 9 - 8

    Updated October 26th, 2014 at 01:15 PM by __steve__

    Categories
    Uncategorized
  8. Workout 10/25/14: morning

    by , October 25th, 2014 at 04:27 PM (Maple Syrup with a Side of Chlorine)
    My day off yesterday consisted of my driving an hour north to cover the pharmacy at a sister store for 12 hours, but it is a relatively quiet store so a good change from my nromal hectic pace. Masters today:

    200 swim/200 kick/200 skull-swim/200 IM drill
    4 x 25 build

    Broken Mile:
    3 x 100 on 1:25
    4 x 150 on 2:10
    3 x 200 on 2:50
    3 x 50 on :50

    50 eazy on 1:00, 50 fast (did back - :33)
    200 loosen and out
    (Masters/Rec/2850 yds/65 min)
    --------------------------------

    Good practice today with the crew; the sun is shining after a week of cold rainy days. After practice I went to a meeting with the exchange program, had soup for lunch at a local bakery, now relaxing for the night. Tomorrow morning before church I will help my brother with registration at the annual cyclocross race in town, then off to see my grandmother who fell and had to have her hip repaired. 93 and going strong!
    Categories
    Swim Workouts
  9. Week 108 - Saturday

    by , October 25th, 2014 at 01:49 PM (After a long rest)
    I finally had a good nights sleep last night and felt decent this morning. I decided last night I was going to wake up 10 minutes early this morning and eat a little more than normal with the hope of having more energy. I had a big bowl of oatmeal and felt pretty full as I left the house but this feeling went away before I made it to the pool. The extra food and energy helped today. I was anticipating our race pace 100s at 500 pace but Tom decided to switch it up. At first I thought it was going to be a recovery workout but alas it most certainly was not.

    Warm up
    12x 2 turn 50s on 1min with snorkel

    main sets
    5x(1x25 free on 1min, 2x50 free on 1min, 3x100 free on 1min)
    125 easy
    12x50 drill swim on 1min

    warm down
    200 easy

    The main set was a beast. The 25s and 50s became recovery from the 100s which were touch and turn and as the set went on it became harder and harder to even get close to the time. On each round I tended to follow the same pattern. The first 100 I was coming in at 57/58, the second right at 1min and then the last one I fell further and further off as the set went on. Through 3 rounds my last 100 tended to be around 1:02 but the last two I was 1:04 and 1:05. I don't know what to make from this set. I think I am in good shape but today and yesterday my pace seemed to suffer pretty badly as I went further. Maybe it's just a tough set but I had hoped to not die as badly as I did. The rest of this workout was swum as loose easy recovery.

    after swimming I did 10mins on the vasa trainer and 10mins of abs then headed to yoga. Yoga was interesting today. We focused on wrists, elbows and shoulders and did some really interesting holds and stretches. I was very sore in places I don't think I have been in before.

    Tomorrow ow is my kids meet and I am only swimming the 100 fly.

    Updated October 25th, 2014 at 02:11 PM by StewartACarroll

    Categories
    Swim Workouts
  10. 10|24|14 SCM

    by , October 24th, 2014 at 09:33 PM (Blog)
    10|23|13 - drylands

    15 x 100m run on 0:40 (20 - 21's)

    40 min of stretching / yoga

    40 min weights




    10|24|14 - SCM in pool without marks, lines, etc - eyes at surface whenever on belly
    10 x 50 on 1:00 kick with fins


    • on belly with board - odds / on back - evens


    20 x 25 kick on 0:40 with fins

    20 x 25 on 0:40
    • fly - odds / head-up dolphin kick free - evens
    Categories
    Uncategorized
  11. Week 108 - Friday

    by , October 24th, 2014 at 02:55 PM (After a long rest)
    I had a better night of sleep last night but still felt rough when I woke up for practice this morning. I think the insomnia on Wednesday night combined with a tough weight and dryland workout finally caught up with me.

    Todays workout was a mix of endurance and race pace swimming. I was whooped at the end.

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

    Main sets
    6x(200 on 2:10, 2x50 back at 90% on 1min, 50 easy on 1min)
    100 easy
    12x25 underwater on :40
    12x25 100 race pace(12) on :40

    Warm down
    200 easy

    I felt terrible on the 200s but unintentionally descended(as I usually do on sets like this) from 2:03 to 2mins. The 50s back I was holding 32s. On the under water work I was trying to relax but found these hard today. The race pace 25s I was holding 12s. Once again I was really tired when I was done today and I am really looking forward to an early night of sleep tonight.

    I am swimming 100scy butterfly this weekend at a kids meet. My daughter is also swimming and its her first attempt at a number of events. Her lineup is a little more challenging than mine and she is swimming 50 breast, 100 breast, 200 breast, 50 fly, 100 fly, 200 fly, 400 IM and 1000Free.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/27/2014

    by , October 24th, 2014 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 5 --descend-- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 1:00
    4 X 25--sprint-- :40 #4 on 1:20
    Three rounds, choice.
    50's: odd: easy even: fast

    8 X 50 kick 1:10
    1 X 100 swim

    2 X 200 broken 7:00
    Choice. Broken :10 @ 100

    WARM DOWN: 4 X 50 easy

    3600Y
    Categories
    Swim Workouts
  13. Needed an easy day today

    by , October 24th, 2014 at 09:11 AM (Mixing it up this year)
    Needed to recover so even though it was long course I stayed in the lap swim lane.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy holding 1:35's
    500 free kick w/zoomers hard
    200 free ez

    Total 2700 meters
    Categories
    Swim Workouts
  14. Wed-Thurs, Oct. 22-23

    by , October 23rd, 2014 at 06:01 PM (The FAF AFAP Digest)
    Wednesday: Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    tricep press, 50 x 4 x 12
    back squat, 60 x 4 x 6
    seated row, 70 x 4 x 6
    V ups, 3 x 10
    explosive leg extensions, 105 x 3 x 15
    hip abductors, 100 x 4 x 6
    leg curls, 90 x 3 x 8
    good mornings, 85 x 4 x 5


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

    I got a massage after this workout. I'm 6 massages behind at Massage Envy. I have been completely neglecting my body work!




    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    100 EZ

    5 x (25 AFAP shooter, no fins, + 75 EZ)
    2 back shooters from a push, 12 low
    3 belly shooters from the blocks, 11 low, 11 mid, 12 flat (google problem)
    -- the belly shooters were faster than the other day

    200 EZ

    7 x (25 AFAP w/fins + 75 EZ)
    breast = 12s
    flutter kick, 10 flats
    dolphin kick, 10 flat
    free, 10 flat

    200 EZ

    Total: 2650


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

    Just had time for a quicker short speed focused workout today. I tried one fast 25 free at the end. Verdict: shoulder still not ready for prime time. I think 50 free is probably my most shoulder torquing event with my straight arm style. So I think I will be giving 50 free a pass in December too. The forward starts didn't bother my shoulder at all, happily.
  15. 10|21|14 SCM

    by , October 23rd, 2014 at 04:32 PM (Blog)
    60 x 15m turn drill on 0:20

    15 x 25 on 0:40 fr with fins, form on UWDK-flutter kick / breakout / first 4 strokes, easy the rest of the way
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/24/2014

    by , October 23rd, 2014 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick 4:30
    3 x 100 kick 2:15
    1 x 100 swim

    1 X 100 cruise 2:00 2:00
    2 x 50 fast 1:00 1:15
    Four rounds. Rounds 1&2 free intervals left. Rounds 3&4 stroke, intervals right.

    8 X 100 choice 2:00
    odd: easy
    even: 85/90%

    8 x 25
    odd: build to race finish
    even: blocks/sprint 25

    WARM DOWN: 4 X 50 easy

    3700Y
    Categories
    Swim Workouts
  17. Week 108 - Thursday

    by , October 23rd, 2014 at 11:11 AM (After a long rest)
    I had an awful night of sleep or lack of sleep last night. My insomnia struck at 12:45 and my brain started working and that was it for the night. This morning I was severely dragging my butt but I did make it to the pool/weight room and I did try. Today was not a good day.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,8,6 reps per round

    Swim

    10x100 free with snorkel on1:30
    3x200 pull on 2:30

    My neck is still pretty tight to make matters worse.
    Categories
    Swim Workouts
  18. Strained muscle

    by , October 23rd, 2014 at 08:19 AM (Mixing it up this year)
    Did that evil stroke and it bit back. Groin muscle hurts but does that stop me....NO. Still finished the workout.

    500 free
    500 free kick w/zoomers
    8x25@:10RI breast pull w/paddles
    8x25@:10RI breast scull drill w/snorkle
    8x25@:10RI accordian drill w/snorkle
    8x25@:45 breast
    200 breast kick
    10x50@:50 free last 2 easy

    Total 2500 yards
    Categories
    Swim Workouts
  19. 10/22/14 drill day

    400 w/bouy and snorkel
    4 x 100 free @ 1:40 build kick throughout swim
    4 x 100 back @ 1:50 build kick throughout swim
    4 x 50 BR kick @ 60

    10 x 50 backstroke @ 1:10
    -odds 6 kick shoulder roll w/arms at side
    -evens 6 kick switch
    10 x 50 back sprint kick w/fins @ 60
    50 EZ

    12 x 25 build @ 35 IMO
    5 x 50 @ 60 fly/back focus on turns
    4 x 75 @ 1:30 BK/BR/free
    5 x 50 @ 60 BR/free focus on turns
    4 x 25 @ 30 free build focus on finish
    2 x 50 free @ 60 build, fast turn, SDK afap

    50 float and home

    i can't say that I was disappointed to have a light practice tonight. Who doesn't love drill day? I'm sure coach will get us back next time.
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters 5:30 AM Workout 10/23/2014

    by , October 22nd, 2014 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25--build to fast-- :45
    1 X 50 @ 100% 1:15
    1 X 100 easy 2:15
    Four rounds, all choice.

    8 X 50 kick 1:10
    1 X 100 swim

    10 X 50 free
    5 on :40
    5 on :35
    1 X 100 easy

    8 X 25
    odd: build to race finish
    even: blocks/25 sprint

    WARM DOWN: 4 X 50 easy

    3900Y
    Categories
    Swim Workouts