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  1. 100- A thank you to my team!

    by , November 12th, 2015 at 03:17 PM (One Stroke at a Time)
    Lunch Bunch
    Rice
    400
    3 x (12 x 25 on 30 round 1 fly, #2 back, #3 breast then 300 done 75 free/25 stroke of the round on 5:00)
    12 x 25 kick on 30
    300 pull
    200 easy 50 kick/50 swim

    I enjoyed this practice. It was what I needed today. Between finishing chemo at 10:30 pm on Tuesday and recovering from a URI with laryngitis, I needed something mellow. There is a bigger reason for me posting today though.

    In the summer of 2005, I moved to Houston from Baltimore. At the time, I had a son under two and my husband and I were starting our first faculty positions. When we got off the plane at 8 pm at night in 100 degree heat with one of us holding the two year old's hand and the other carrying the two cat plane carriers, I could sense that we were entering a different place. I knew that I was going to have to balance new responsibilities but it was important to me to stay active. During that first summer, I tried out various different exercise regimens. As a person who generally doesn’t like to sweat, it became clear that first July that I would keep swimming and I joined Rice Masters. Being generally motivated by goals and carrots, over the next several years I set out a list of swimming goals. I then began slowly checking them off—swim at masters Nationals, swim in at least one meet/race a year, #1 US relay swim, #1 US individual swim, world ranked relay, world ranked individual swim, go someplace cool for an open water swim, 2 mile swim, 5 K swim, 5 mile swim, 10 K swim and 10 mile swim.

    In May of 2013, when I was diagnosed with unresectable stage IV colon cancer, there were 2 things left on this list. As I started chemotherapy that summer(which I have continued every two to three weeks since then), I assumed that was that and I wouldn’t get back to it. When I unexpectedly won the 200 breast at Masters Nationals in Maryland, there was one left. At that time, I had long since lost count of the number of chemo cycles that I had gone through but I had a renewed interest in my list. With the publishing of the preliminary 2015 LCM top ten lists, I got the last one—100 Top Ten times (I stand at 105 with these). This includes 14 Rice relays which might explain some strange requests I have made over the years (like wouldn’t it be fun to swim an 800 SCM mixed free relay by ourselves?). I wanted to take the time to thank my teammates. Not just Heidi, Kelly, Susan, Rick, Carlos, Suzy, Jen, Jennifer, Marissa F, Jami, Vicki, Leslie, Jerrah, Daniel, Ana, Matthew, Keith, Steve, Nicole, David, James, Marissa C and John (soon to have Benjamin and Michael added) who swam on those relays with me but to thank all of my teammates. It is swimming with all of them that keeps me coming back to the pool. Plus, I wanted to thank anyone who takes the time to read this blog as it is written for me but I have felt the support of the larger USMS community through it. I am tremendously grateful for your support over the last 2 and a half years.

    Onward to 200,
    Mary

    Updated November 12th, 2015 at 03:29 PM by MaryR

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  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/16/2015

    by , November 12th, 2015 at 02:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    MONDAY
    LCM
    1 X 300 5:00
    6 X 50 1:00
    1 X 150 kick 3:45
    1 X 100 kick 2:30
    Two rounds

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    2 X 50 stroke 1:15 #2 on 1:45
    Three rounds.
    50's: round 1 fly, 2 back, 3 breast

    1 X 300 5:00
    6 X 100 1:40
    6 X 50 1:00
    Pull.
    300: negative split
    100's and 50's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/13/2015

    by , November 12th, 2015 at 02:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    I will be gone this weekend so I will post Friday and Monday workouts.

    LCM
    2 X 150 2:45
    3 X 100 1:50
    3 X 100 kick 2:30
    2 X 150 2:30
    3 X 100 1:40

    15 X 100--choice-- 2:10
    #3-6-9-12-15 are strong--85/90%

    1 X 400 6:30
    2 X 200 3:20
    8 X 50 1:00
    Pull.
    400/200's: negative split
    50's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  4. Catch up

    by , November 12th, 2015 at 10:38 AM (Blog)
    11|10|15 drylands

    Had to workout right after a full meal, was pushing the 12 hour fasting envelope for next morning's checkup. Had no choice

    Weights were all done less than 80% or less effort

    superset 1
    pushups + iso rows + standing calf raise (all done rapidly, little or no rest)

    • 20 rep (BW) + 10 rep (90 lb) + 40 rep (90 lb)


    superset 2
    pushups + iso rows + one leg DL's (all done rapidly, little or no rest)

    • 20 rep (BW) + 10 rep (90 lb) + 10 rep (20, 30, 40 resp. lb)


    9 sets of various DB shoulder exercises

    4 sets of various DB triceps exercises

    1 set of 20 negative curls

    1.6 mi jog
    very uncomfortable, ran smooth as possible to keep the food from splashing out my stomach. Excellent running drill


    11|11|15 SCM

    10 x [2 x 50 on 0:90, kick (dolphin or flutter) / drill per 50]

    10 x 50 fr on 2:00 with fins, 25 AFAP / 25 easy or drill

    10 x 25 fr lung busters (hypoxic) on 1:00, smooth (17-18's)

    3 x 13.8 M dive from side and flip turn under water ( to speed the flip)

    10 x 13.8 M turn drill on 0:18

    10 x 25 flutter kick on 0:40, as 12.5M fast kick / 12.5M easy

    Updated November 12th, 2015 at 10:45 AM by __steve__

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  5. Wed Nov 11

    by , November 11th, 2015 at 11:04 PM (Senior Sprinting)
    Bridge Athletic

    250 warmup
    7x25 free on :35 (saw 12s on long glide ins)
    75 ez
    50 nb
  6. Workout 11/11/15: evening

    by , November 11th, 2015 at 08:09 PM (Maple Syrup with a Side of Chlorine)
    A special thanks to all that have served or are currently serving our country this Veterans Day. We were able to attend our town's annual parade, here are a couple of pics...



    I was able to get in a long swim tonight...

    200 free/200 back/200 im drill

    3 x through with snorkel
    -100 kick with AK
    -150 strong swim with AP
    -100 Pull

    50 easy
    Two times thru: (25's fast IMO into the second swims DPS free, :10 between)
    25
    25 25
    25 50
    25 75
    25 100

    50 easy

    4 x 50 on :45 Quarter's Strong
    4 x 25 on :30 burst and cruise (6/8/10/15)
    200 easy and out
    (Solo/Rec/3000 yds/60 min)
    --------------------------------
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 11/12/2015

    by , November 11th, 2015 at 11:50 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick
    5 on 1:15
    5 on 1:05
    1 X 100 swim

    8 x 100 IM
    4 on 1:45
    4 on 1:35

    1 x 500 6:45
    3 X 100 1:30
    1 X 400 5:30
    3 X 100 1:30
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  8. Week 163 - Wednesday

    by , November 11th, 2015 at 08:58 AM (After a long rest)
    I did a short but intense lift after I coached last night and I was hurting pretty bad when I P got home and was as stiff as could be when I went to bed last night. I slept heavy and woke up feeling a little better this morning, but could have done with another 2-3 hours of sleep.

    I surprisingly felt ok in the water today. I was tired but but this did not seem to affect my workout until the last round of the last set.

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

    main sets
    12x75 kick, drill, swim on 1:05 with snorkel
    100 easy
    16x50 free on :55 at 200 race pace
    100 easy
    4x(2x100 on 1:05, 100 kick on 1:35)

    warm down
    100 easy

    i held :50-:52s on the kick,drill,swim 75s. The first 4 felt pretty smooth but by the end these got tougher. On the 16x50s I held :26s throughout and despite being tired felt strong throughout. As the last set was described I had to ask for clarification since these are aggressive times. It did not help that one of my training partners blasted the first one going :55. I made the set but the whole thing was touch and go. The last round in particular was rough. I am pooped. I don't coach tonight so I am looking forward to some sleep.

    Updated November 13th, 2015 at 10:08 PM by StewartACarroll

    Categories
    Swim Workouts
  9. Week 163 - Tuesday

    by , November 10th, 2015 at 09:03 PM (After a long rest)
    My flight back from Phoenix was delayed and I got back to Dallas at 12:30am which made it almost 1:30am before I got to bed. After the meet on Sunday I had arranged with my team mates that I would be at practice at 5am this morning. This was not going to happen with the early morning arrival so I made alternate arrangements to swim. When I found out the flight was delayed I texted my team mates and Tom. Tom sent over the workout and I found out the pool opened to the public at 10am today and went into rearranging my calendar mode to make it happen. Luckily today is a pretty easy meting day with lots of followup activities from my trip but few meetings so it was not too bad a task to move things around.

    I was tired this morning but coffee and a shower really helped wake up me up.

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

    Main sets
    6x500 pull with paddles on 6 mins, odd breath every 5, evens build by 100
    8x100 kick 1:35
    10x50 drill/sprint on :50

    Warm down
    100 easy

    OMG this one hurt. It was a combination of being tired, feeling fast and trying to ramp up the yardage ahead of a last 2 week push before taper for Boston. I held 5:08-5:10s on the 500s which I was very happy with. I felt good through #3 and then I really hurt. I was able to hold 1:25s on the kick set but fought cramp in my quads the entire set. The 50s I used as active recovery. This is the first time I have done a 5k workout for a long time and really felt it.

    Updated November 13th, 2015 at 10:08 PM by StewartACarroll

    Categories
    Swim Workouts
  10. Tue Nov 10

    by , November 10th, 2015 at 07:55 PM (Senior Sprinting)
    Bridge Athletic

    10 pullups
    5 pullups
    15 min stretch routine
    450 easy
    50 nb
  11. Tuesday Nov 10

    by , November 10th, 2015 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 25 power kick @ :30
    50 EZ

    Main sets:

    4 x 50 stroke rate drills + cruise @ 1:30
    50 EZ

    4 x 25 fly w/fins @ 100 pace @ :40
    -- ack, too tired for fly
    100 EZ

    3 x
    10 x 25 @ 100 pace @ :45
    150 EZ

    20 x 25
    odds = free @ 100 pace @ :30
    -- a tad slow
    evens = EZ @ :45
    150 EZ

    6 x 50 EZ
    50 DAB

    Total: 3500


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


    I'm still feeling pretty bushed and sore. Don't know if I'm still making up for that sleepless night or I coming down with something. May just take it easy tomorrow. Off to Lil Fort's cross country banquet soon. They have a three week break until winter track starts and, interesting, their coach told them not to run at all during break. I feel like masters could probably use more mental and physical breaks like that.

    Registration for NE Champs/Zones opens today: scmchamps.blogspot.com

    Updated November 10th, 2015 at 05:14 PM by The Fortress

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    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 11/11/2015

    by , November 10th, 2015 at 11:46 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    2 X 50 1:00
    Two rounds

    1 X 400 kick + 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    All swims choice on 1:15

    3 X 200 3:20
    8 x 100 1:40
    200's: negative split
    100's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  13. 11-10-15

    200 free
    100 back
    100 IM
    100 kick
    50 back
    50 breast

    4 x 100 @ 1:35 free steady pace
    4 x 100 @ 1:45 IM descend
    R/30
    2 x 100 kick @ 2:15 fast
    4 x 50 free @ 60 descend
    4 x 50 back @ 60 descend

    3 x 200 @ 3:00 descend
    2 x 50 back @ 60 cruise
    3 x 200 @ 3:00 (1 EZ , 2 fast)
    2 x 50 back @ 60 cruise
    3 x 200 @ 3:00 all fast
    2 x 50 free @ 60 float as a quick w/d

    4100

    I needed to hop out a little early and should have warmed down a bit. Hind sight is 20/20 and family duties are always present. Some yoga later on might help
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  14. Workout 11/09/15: morning

    by , November 9th, 2015 at 09:04 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great visit with the family to Philly over the weekend to visit our daughter, including my first ever trip to IKEA and a 76ers game. Traffic was heavy on Friday as we arrived, but light on Sunday as we returned to VT. We stayed at a Courtyard on the Navy Yard, a real treat.

    Quick swim today before work ...
    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with ak
    - 150 swim with AP strong
    - 100 pull with buoy

    100 easy and out
    (Solo/Rec/1400 yds/25 min)
    --------------------------------
    Told you it was quick! Long week at work but I hope to swim on Wed and Thursday.
    Categories
    Swim Workouts
  15. 11|9|15 SCM and drylands

    by , November 9th, 2015 at 09:02 PM (Blog)
    300 warmup
    11 x 12.5 fast / 12.5 easy fr on 1:00
    6 x 12.5 fast UWK on 1:00, odds dolphin, evens flutter
    20 x ~14m turn drill on 0:30
    100 IM 1:36

    0.57 mi run (3:52)
    leg press - 1 set of 10 @ 60% effort
    single leg press to side - 1 set of 10 @ 80% effort
    leg ext - 1 set of 10 @ 60% effort
    leg curls - 1 set of 10 @ 60% effort
    0.57 mi jog (4:52)



    Did drylands on 11|7:

    2.6 miles of jogging (1 mi was barefoot on track)
    Pushups 5 sets of 10 easy
    Pullups 5 sets of 5 easy

    Race Club's Yoga for swimmers core workout (22 min, and very tough!)

    Swam on 11|6
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  16. Mon Nov 9

    by , November 9th, 2015 at 06:33 PM (Senior Sprinting)
    400 warmup

    8 x 25 AFAP, 75 ez after each:
    1. Free f+p
    2. Free f
    3. Free from the blocks
    4. Fly f+p
    5. Free f+p
    6. Free f
    7. Fly blocks
    8. Free blocks
    200 ez
    6 x 50 on 1:00
    50 ez
    50 nb
    50 ez
    50 nb

    A few striders on the FB field
    10 pullups
  17. Monday Nov 9

    by , November 9th, 2015 at 05:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    600 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    8 x 25 burst SDK to 15 m + cruise @ 1:00
    150 EZ

    Pyramid 50 frees:
    9 x 50 free with 6/7/8/9/10/9/8/7/6 strokes fast then cruise @ 1:30-2:30
    200 EZ

    10 x 25 breast @ 100 pace @ :45 (18s)
    -- really should have kept going but didn't have the mental wherewithal today
    200 EZ

    10 x 25 free w/fins @ 100 pace @ :40
    -- starting off SDK-ing on back
    --12s
    200 EZ

    Total: 2900


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


    I slept better last night, and was able to do a solid workout at Sewickley. I came home and did 45 minutes of yoga/stretching/foam rolling. I signed up for a small SCM meet this weekend in Ohio: 50 free and a couple off events. Not 100% sure that I will go; I'll see if I feel like making the drive. In general, I still think I need to continue to bust out of my Pittsburgh doldrums by going to more meets to prep for next year.
    Categories
    Swim Workouts
  18. Sunday Nov 8

    by , November 9th, 2015 at 11:32 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


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

    Main sets:

    2 x
    10 x 25 w/fins, 15m+ UW SDK @ :30
    50 EZ
    extra 50 EZ at end

    4 x 50 off the blocks, SDK @ 100 pace then cruise
    100 EZ

    4 x 25 free @ 100 pace @ :30
    100 EZ

    10 x 50 various EZ @ 1:10-1:15
    200 EZ

    Total: 2600


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


    I wanted to do a real sprint workout yesterday, but I was too blasted. My upper body was still sore from that dryland palooza (too many med ball slams, etc). Plus, I only got a few hours of sleep Friday night in Hershey. I'm never a great sleeper, but sleep especially badly in hotels or when my monkey mind is active. I'll give it another go today.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2015

    by , November 9th, 2015 at 11:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    We will be swimming LCM on M-W-F and SCY T-T

    SCY
    WARM UP:
    1 X 250 4:00 3:40
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 x 100 kick 2:15
    6 x 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 x 200 50 stroke/50 free 3:30
    6 X 25 stroke--fast-- :40 #6 on 1:10
    Two rounds

    1 X 300 4:30 4:00
    1 x 200 3:00 2:40
    1 X 100 1:30 --
    Two rounds pull. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  20. The 200 Fivecta

    by , November 9th, 2015 at 10:27 AM (One Stroke at a Time)
    I swam at the SCM November Classic in the Woodlands over the weekend. Sometime in the last year or so I've started to do theme meets. This time it was the 200s. I was only doing the 3 strokes and the IM but then my teammates whom I had recruited for a 400 free relay decided that an 800 free relay was in order so I got all five 200s (plus the 400 free and IM).

    I had the pleasure of swimming with Chowmi in 2 of my 200s (fly and breast). I have been a little under the weather the last few weeks from both chemo (I had a week of eating mainly apple sauce, yogurt and string cheese because I couldn't tolerate anything else) and a URI that I picked up from my middle schooler so my expectations were low. I once again swam my slowest master's times in each event but was close to a previous time in the 200 back (my two previous swims were from many years ago) and the 200 breast. I would have liked to sneak one in there-- maybe next time.
    The events I swam--
    800 free relay. I swam 2nd in a 2:34 with our total time being 9:18 in the 160-199 age group
    200 fly: 3:01
    200 back 2:48
    200 IM 2:52
    400 free 5:31
    400 IM 6:06
    200 breast 3:12

    For my seeds, I guessed at my times and had 3 faster and 3 slower so not to bad for where I thought I was.

    Updated November 9th, 2015 at 11:52 AM by MaryR

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