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  1. Week 71 - Tuesday

    by , February 4th, 2014 at 11:22 AM (After a long rest)
    My parents flew home last night and its always sad for all of us when they leave to go back to the uk. My mum reads my blog so i will say it again, move here, we love you and miss you and Dad!!! Enough of the mushy stuff...on to the swimming

    I had a good nights sleep and woke feeling strong and rested. Today's workout was really tough and despite not having any shoulder issues related to swimming so far I was very stiff and sore today. Tom and I discussed the fact that I have managed to drop my times on all of our test sets and that he wanted to gradually drop my workout times further. We discussed that where I am speed wise we will now need to drop a second or two per hundred as opposed to 5 seconds. So today we began this process and it was tough. 1-2 seconds does not seem like a lot but it made a huge difference today(combined with a 4k pull set yesterday obviously).

    Today's workout

    Warm up
    4x125 on 1.45 swum as 100 free, 25 kick
    4x125 on 1.45 swum as 100 IM, 25 kick

    Main sets
    4x(2x50 kick AFAP on 1min, 2x100 free on 1.03, 4x25 free with turn on 35)
    12x75 free with snorkel working turns on 1min
    10x50 free on 33

    Warm down
    100 easy

    Total 4100scy

    The warm up was different to our normal warm up and it took me most of the warm up to get loose. My shoulders were very stiff and my left shoulder was a little sore(it went away).

    The main set was tough and by round 3 I was hurting pretty bad. I held 38-39 on the kick 50s and 1min-1.01 on the 100s. I used the 25s as active recovery. The 1st 100 was pretty easy but the second 50 of the 2nd 50 hurt and I had to concentrate to not shorten my stroke. The 75s I swum aerobically holding 48s throughout. The last round of 50s was rough but held 31s, so by the time I turned these were touch and turn the whole way. I hit A rhythm but I was so glad this was 10 and not 12 or else I think I would have failed. Overall a good workout but I am beat.
    Categories
    Swim Workouts
  2. Monofin fun

    by , February 4th, 2014 at 07:37 AM (Mixing it up this year)
    This was a day to pull out the Monofin and have fun.

    500 free
    500 free kick w/zoomers

    8x25@:45 torque drill w/paddles & snorkle
    4x25@1:00 shooters w/monofin
    8x25@:40 fly scull drill w/monofin & snorkle

    5x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/monofin went 3:12, 3:05, 3:00, 2:51, 2:40
    300 free w/snorkle
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  3. Monday 2/3/14

    Monday 2/3

    PM only SCY

    2x
    400 swim every 4th 25 scull
    4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

    8x50 @ 1:00 I.M.O.
    odd: k/dr
    even: dr/sw
    8x25 @ :40 V.S. I.M.O.
    100 EZ

    3x (FR, BK, BR <-- no fins on BR)
    4x12.5 @ 1:30 w/ power tower (very heavy)
    100 @ 2:00 FAST w/ fins (48.2, 54.0, 1:06.8)
    50 @ 2:00 FAST w/ fins (22.6, 24.5, 29.3 <-- w/ dive)
    4x100 @ 1:15 lactic hold (make interval by 7+ seconds...went 1:00s and a :59 on the last 4)

    300 kick w/ board + fins EZ

    Total: 4800
    Categories
    Swim Workouts
  4. Workout 02/03/14: morning

    by , February 3rd, 2014 at 10:37 PM (Maple Syrup with a Side of Chlorine)
    Tired after all the "drylands" this weekend, in addition to watching the Super Bowl last night. The Seahawks were impressive, but I think that my Patirots could have slowed them down and put more points on the board. (But I am not sure if they could have beat them).

    Quick swim before work, first day back after a week's staycation:

    200 Fr/200 Bk/200 IM drill
    5 x 100 kick with board on 1:50
    4 x 50 on :50
    2 x 100 IM on traffic
    2 x 100 loosen and out
    (Solo/Rec/1700 yds/35 min)
    -------------------------------

    Water was hot, I was tired. Got out early so I could shave before going to work. I put in my entry for the One Hour Swim this evening, helping team NEM to retain the National Champs. I'm wiped out from vacation.
    Categories
    Swim Workouts
  5. Wrong-way breaststroke

    I had a nice solo swim at the Panama City Beach pool today—my first since I arrived, since the pool is closed on Sundays. It was extremely foggy and warm, with a little misting at the beginning that didn’t morph into the threatened thundershowers. Here’s what I did:

    1000 scy warmup

    5x thru

    • 500 swim
    • :20 rest
    • 2 x 50 kick @ 1:00

    [The kicks were all FL/BK, and the 500s were my usual traveling-backstroke set, except the part between the BKs was IM, as follows:

    • 200 FR / 50 BK / 0 IM / 50 BK / 200 FR
    • 150 FR / 50 BK / 100 IM / 50 BK / 150 FR
    • 100 FR / 50 BK / 200 IM / 50 BK / 100 FR
    • 50 FR / 50 BK / 300 IM / 50 BK / 50 FR
    • 0 FR / 50 BK / 400 IM / 50 BK / 0 FR

    I worked the IM, did the rest moderate.]

    150 warmdown + bonus 100 lcm (see below)

    Because I was the only one in the pool (and had been for most of the workout), I decided to end with a LCM 100, even though the lanelines were set perpendicularly for scy. I started out swimming underwater, coming up every three or so lanes for a breath, but I then discovered I could easily do breaststroke, gliding under each lane line and breathing once in each short course lane, without changing my stroke much. (Fly didn’t work so well—I couldn’t keep my stroke short enough). This was fun! I think I could be happy doing a breaststroke set this way, if the opportunity presents itself again.
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  6. Mon., Feb 3, 2014

    by , February 3rd, 2014 at 04:18 PM (Trying to Train Smarter, Not Just Harder)
    Lovely weather today, warmish air, coolish water. Couldn't ask for more. Feeling pretty good throughout the workout - was pooped after the 400 breast/free, but I did recover to have a very nice 600 steady state after. Feeling positive about swimming (which is nice, because I'm not feeling so positive about other things right now -- please can I have a new job?).

    600 back/free
    2 x 300 pull
    300 kick
    100 easy
    100-200-300-400-300-200-100 -- 100 & 300 free pull; 200 & 400 breast/free by 50's
    4 x 4-cycle speed play
    100 easy
    600 steady state w/fins & paddles - neg split each 200 faster than the last
    300 kick
    4 x 150 breast/free/breast
    300 various

    Total: 5000 LCM
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  7. 2|3|14 SCM

    by , February 3rd, 2014 at 03:34 PM (Blog)
    SCM (55 minutes)

    WARMUP

    20*25 on 0:22 free, F, P
    500 back, F

    MAIN
    20*12.5 on 2:00 free, DFS, AFAP


    Weights (60 minutes)


    • Iso Leg Press - 6 sets 45(10), 90(10), 135(10), 180(10), 225(6), 270(8) - [lbs each leg (reps)]
    • 2 sets leg extensions
    • 3 sets leg curls
    • 2 sets seated calf platformed caple presses
    • 4 sets supersetted glose-grip (overhand) lat pulldowns/tricep cable pushes
    • 5 sets (closegrip) upright rows
    • 3 sets Vasisthasana (side plank) while doing lateral dumbell raises with 5 lb
    • stretching that feels good


    Right shoulder slightly sore from an injury I recieved 4 days ago unloading groceries from car to house. The sufferings of life come with a sense of humor.

    Updated February 3rd, 2014 at 09:07 PM by __steve__

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  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/04/2013

    by , February 3rd, 2014 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    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 1:10
    #1 is easy--2-10: 25 fast/25 easy

    1 X 200 moderate 3:30
    1 X 100 @ 100% 3:00
    Three rounds

    5 X 200 pull or swim
    descend 1-3 on 3:20
    4&5 are best effort on 4:00

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  9. Monday, February 3, 2014 5:30-6:30am

    by , February 3rd, 2014 at 10:54 AM (Fast Food Makes for Fast Swimming!)
    WAYYYYYYY TOOOOO EARLY this morning. My body (or at least my eyes) were open at 5:15, so I decided to get going to the pool. It was very uncrowded at this hour, which is rare from what the regulars tell me. Normally it has 3 to a lane for the 1st hour which is typically why I avoid the 1st hour of lap swim at the Y. This morning though it was all singles in the lanes, with only 2 having to double up. After a bit everyone doubled, but that was it before people started getting out.


    I just went for long slow and fairly easy this morning. My shoulder wasn't liking me, and I definitely wasn't really awake either. I could tell afterward as I was nearly falling asleep in the warm water of the shower.

    500 Free warmup
    (500/500)

    500 Flutter Kick w/ board
    (500/1000)

    500 Free again
    (500/1500)

    500 SDK w/ short fins on back
    (500/2000)

    500 Free Pull
    (500/2500)

    12 x 50 Free swim w/ short fins on (to put less stress on my shoulder) @ 1:05, swimming about 1:00s per 75
    (900/3400)

    100 EZ

    ---------------------------
    3500 Yards


    Today just felt like being a lap swimmer at the pool...just took it easy with long slow stuff.
  10. Saturday 2/1/14

    Saturday 2/1

    PM only SCY

    300 swim

    50 FL - 25.33

    Again, Doug dropped in on a high school meet this afternoon and challenged me to a 50 FL swim-off. I cannot turn down a challenge! I believe Doug stopped the clock at 26.1.

    150 EZ

    Total: 500
    Categories
    Swim Workouts
  11. Week 71 - Monday

    by , February 3rd, 2014 at 08:23 AM (After a long rest)
    Had a very restless night of sleep last night. My parents go home to the UK today and for what ever reason I could not stop thinking about how quick there 7 week visit went and the next time I see them it will be right before worlds. Today's workout was long and mostly aerobic swimming.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    8x500 pull on 6 mins working turns, swum as odds pressing first 250 and evens pressing the second 250.
    300 kick

    Warm down
    100 easy

    Total 5100 scy

    I held between 5.10 and 5.15 on the 500s pull and felt strong throughout.

    Updated February 3rd, 2014 at 01:53 PM by StewartACarroll

    Categories
    Swim Workouts
  12. Back to normal today

    by , February 3rd, 2014 at 07:54 AM (Mixing it up this year)
    Had to share a lane today so that means freestyle today. Tomorrow I am not sure which stroke I will work on, probably fly.

    Hit 50 miles today, that should have been last week but not getting in the pool for 2 days due to a non snow event really gets in the way of plans.

    500 free
    500 free kick w/zoomers

    2x200@3:00 free w/paddles & bouy went 2:58, 2:51
    4x100@1:30 free w/paddles & bouy went 1:22, 1:21, 1:22, 1:22
    4x50@:45 free w/paddles & bouy heald 41's
    1x200@3:00 free w/paddles & bouy went 2:47
    2x100@1:30 free w/paddles & bouy held 1:20's
    2x50@:45 free w/paddles & bouy held 40's

    10x50@1:00 free kick on back w/zoomers holding 47's
    5x100@:15RI EZ free w/snorkle

    Total 3500 yards
    Categories
    Swim Workouts
  13. Sat., Feb 1st, 2014

    by , February 2nd, 2014 at 07:38 PM (Trying to Train Smarter, Not Just Harder)
    Solo around noon. One of 3 people in a 50m pool. Was hoping to wait until the sun came out, so I could work on my freckles, but the sun stayed behind the clouds until about 4:30, and I didn't have time to wait for that. Amazing how horribly unmotivated I become when I swim solo. If I even had just one other person who sorta resembled a swimmer, I could pretend to race, but noodlers and sunbathers just don't bring out the animal in me. Meant to go much farther, but gave myself the excuse of being sorta achy from weights and biking this morning.
    1000 w/up done as 100 free/25 back/25 breast (repeat)
    6 x 200 pull @ 2:45
    100 easy
    6 x 100 swim/kick @ 1:45
    100 easy
    Four times thru the following: (working on walls/turns)
    100 free
    75 back/free/back
    50 fly/free
    25 4-cycle speed play
    300 breast/free cool down
    ~4300 SCY
    Categories
    Uncategorized
  14. Sunday, February 2, 2014 1:00-2:00pm Pre-Superbowl Beatdown

    by , February 2nd, 2014 at 06:41 PM (Fast Food Makes for Fast Swimming!)
    Yesterday, we tore out the chimney column on my house, from roof through the 2nd floor, 1st floor, and down to the basement. Lots of hard work...then I went to work for a 12 hour night, ending at 3:00am. Definitely tired James this morning, and I did sleep in almost till noon. But I had to get my swim on:

    Warmup:

    500 Free, :15 rest
    5 x 100 Free @ 1:15 (started at 1:10, descent down to 1:07 on the last two)
    (1000/1000)

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    6 x 50 Flutter Kick w/ board @ :50
    (1000/2000)

    100 EZ
    (100/2100)

    6 Rounds:
    125 Free Pull @ 1:30 (1:25s and under)
    25 Free Pull cruise @ :30
    (900/3000)

    5 Rounds:
    3 x 25 SDK on back @ :30
    1 x 25 Fly Fast @ :30
    (500/3500)

    100 EZ and out
    --------------------------

    3600 Yards


    GO SEAHAWKS!!! (my non-1000 Fly workout depends on it!!)
  15. 2|2|14 - 25 minutes of SCM

    by , February 2nd, 2014 at 06:07 PM (Blog)
    Got to pool and had 50 minutes before I had to be at work.

    It was ultra-short in many regards (short effort, short rest and distances, wore two pairs of shorts, and had a short workout), but I didn't push anywhere close to the required "fail" point. So I kinda fell - short of accomplishing the Ultra Short Training® effect.

    31*12.5M on 0:40 sprint free, DFS, 50 RP
    • concentrate on form, even while splashing through the water
    • mostly 7's, with possible 6's, and likely a few 8's


    Recalling a recent on-the-fly experiment where I found my wall-pushed 25 free times were mildly quicker with a glide and no kicking UW. Today I found the UWDK from a dive ones were maybe half second quicker, verses the wall pushed ones done in the earlier quasi-experiment*

    *done near max effort but at a slower than 50 RP

    I think of two possible reasons for this: First, the prior experiment produced acidic blood and the swimming part suffered from the extra energy expenditure of dolphin kicking (todays set was LA free). The second reason could be related to the different variables between diving and pushing from the wall. Probably due to both, but more research is needed to conclude this (though I never seem to follow up on these continued experimental conclusions).

    The timing method was somewhat rough, but there is something to note from volume related trends. The procedure went like the following: Once I walked to the side's starting point (with about 10 seconds to spare after hopping out of the pool and stumbling there), upright with feet in position and eyes on the watch, as I noticed the 8 change to 9, I would quickly bend and reach down, grab the side, and launch - close to about a one second difference (compared to a static reaction from a loaded start position). There was a pipe marking mid-pool that cued my finish. This workout was shorter than its respective blog.

    Updated February 2nd, 2014 at 10:57 PM by __steve__

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  16. Feb. 2

    by , February 2nd, 2014 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    150 scull
    4 x 25 shooters @ :45
    50 EZ

    Main Sets:

    Did a short set with two of my masters swimmers who were there:
    2 x w/fins
    4 x (25 shooter + 25 EZ) @ 1:00
    2 x 25 AFAP @ :45

    100 EZ

    Then did a few starts, SDK-ing to the 15m mark
    100 EZ

    2 x (12 x 25 @ 100 pace, 3 x IM order, + 50 EZ)
    -- these felt harder than they should have ...

    5 x starts w/parachute, 12 SDKs, cruise back
    2 x backstroke starts
    100 EZ

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

    Whew, glad I didn't go to Sewickley as Water Rat reported that there were already 4 in their lane. Not much yardage today, but a huge percentage was race pace.

    Note to self: please take care of yourself and see allergist. My lung capacity still feels kaput. I used to be able to do shooters forever. Not anymore. My sister-in-law mentioned a new antihistamine that is supposed to be effective. I need to make it a priority to get in after 5 months of living with a dog ...
    Categories
    Swim Workouts
  17. Happy Super Bowl Sunday!

    In honor of Super Bowl XLVIII, I'm doing a set of 48x50s today. 48x100s would be a better workout, but my legs are a little torched from doing lunges yesterday, and I don't really want to wear myself out and fall asleep in the middle of the game this afternoon. Maybe next year I'll think about doing 49x100s.
    Categories
    Uncategorized
  18. Workout 02/01/14: morning

    by , February 1st, 2014 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    Had a fun day snowboarding yesterday, first time at the mountain in a few years. I was able to get the old snowboard waxed and sharpened - not too bad for being 22 years old, huh?


    Feeling a little sore, I was up early to get the kids to a Men's Breakfast before masters.

    200 Swim/200 Kick/200 Pull

    Modified from AZTimm's set during the week:
    8 x 50 on :60 (I did 75's instead of 50's all the way through)
    200 Pull
    6 x 50 on 1:05
    200 swim/kick
    4 x 50 on 1:10
    200 swim with 3 dolphin kicks off each wall

    12 x 25's on :30
    - odds = FAST, evens = no free

    200 loosen and out (plus and extra 200 in between)
    (Masters/Rec/3250 yds/90 min)
    ------------------

    Nice workout - the idea is to keep the 50's at the same pace/time by round, but get faster through the set given the extra rest. I was able to maintain ~7 /~11/ ~20 seconds rest by round, going 47 on he last 75. I have been trying to encourage the team to work on SDK's, which will help everyone move more quickly through the water.

    Spent the afternoon cutting tiles at the college, and completed the ladies room and have to just put up three tiles in the guys room, then grout, and on to the top floor! I would have finished everything up, but Lena and I were called upon (a few hours before) to chaperone the dance at the kid's school - nice excuse to get dolled up and break a move!
    Categories
    Swim Workouts
  19. Jan 31-Feb 1

    by , February 1st, 2014 at 04:36 PM (The FAF AFAP Digest)
    Friday:

    Went to Pitt. I knew there was a meet that night, but I hadn't anticipated that they would close the pool at 1:00 to "get ready. " Sigh. I only got in 1250. There was really no place else to go swim. My usual frustration with Pittsburgh. . I feel like this place is sapping my usual motivation/fire. I can't seem to get into a groove.

    600 various
    150 scull
    10 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 50 @ 1:00
    odds = 100 pace
    evens = EZ

    Total: 1250


    Saturday:

    Had planned to go to Pitt, but one of my masters swimmers warned me there was a meet there. More frustration. So I went to Sewickley where there were only 3 lanes and I to share most of the time. I did manage to get in a decent kick-oriented workout.

    Warm up:

    600 various
    100 scull
    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main sets:

    4 x (25 AFAP + 25 EZ) @ 1:30
    50 EZ

    20 x 50 kick w/fins
    odds = hold best average @ 1:00 (5 dolphin, 5 flutter)
    evens = EZ @ 1:30

    Going into this set, I was hoping to hold 27s. I mostly held 26s with a couple 25s.

    350 EZ

    8 x 25 w/chute & paddles @ 1:00
    100 EZ

    8 x (25 AFAP dolphin kick on back w/fins & buoy + 25 EZ) @ :30 rest
    100 EZ

    Total: 3250
    Categories
    Swim Workouts
  20. swam a worout before the meet

    by , February 1st, 2014 at 01:40 PM (Mixing it up this year)
    Yes I got in and did the masters workout before the meet. Probably not smart but oh well.

    3x50@1:00 free
    300 free
    5x100@1:30 free

    4 times thru
    100 free
    75 IM drop the free
    50 free
    25 back

    Times for the meet were fairly good this time around dropped 4 seconds from last time in the 100 Fly 1:25. On the 100 back I matched my time which was good since my feet slipped on the start and I basically had no push off the wall but still went 1:23. The 500 felt strong but was a little slower than last time. I think I was distracted because at that time I had been paged by work and I knew I was going to have to go in to work after I finished.
    Categories
    Swim Workouts