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  1. 2|26 and 2|27|16 SCM's

    by , February 27th, 2016 at 05:55 PM (Blog)

    worked on short 15m AFAP fr's
    • also practiced bk to br and br to bk and fr


    12 x 25m as 12.5 from midpool, turn, then return
    • br to bk, bk to br, br to fr order

    10 x 25m as above
    • bk to br

    6 x 25m fr true all out effort on 3 to 5 min
    • most were to, or under 14, IDK, hard to tell really.

    1st 25 started UW while looking at my watch (which was synced with kitchen timer). Did not work right this way because it seemed funky. The 2nd 25 was dolphin kick free, but upon viewing slow motion footage, I started over a second late. Also started late on others too. Would love to have the time and resources to manufacture a personal DC timing system so I could effectively experiment on what works the best.

    Updated February 27th, 2016 at 06:43 PM by __steve__

  2. Week 178 - Saturday

    by , February 27th, 2016 at 05:23 PM (After a long rest)
    I started my course of prednesone last night and had a terrific night of sleep. I felt a little congested when I woke up but generally felt good. Today was our meet warmup and then swims from the blocks. I started out ok but quickly hit the physical wall with major difficulty breathing despite taking the inhaler before practice. I guess I just have to be patient which is not something I am often accused of being.

    Meet warmup
    400 free with snorkel
    6x50 catchup on :45
    6x50 kick on 1min
    3x(4x25 on :35 done as open,close,easy,fast)
    200 easy

    the plan today was 2x200,3x100,4x50,4x25. The 200s were on about 10mins, the 100s on 5mins,the 50s on 3mins and the 25s on 2mins.

    I did the 200s free and was 1:53.12 and 1:54.07 which although not stellar I was ok with. I really started to feel bad at about 125 on the second 200 and went downhill from there.

    On the 100s i had my arm twisted into doing a 100 IM which I was 1:01.17 which is really slow. On the next 2x100s I did free and despite my best efforts was :54.65 and :55.85. Putting these in context I have been faster from a push.

    Next up up were the 50s which I did free again and was :25.2,:25.4,:25.3,:25.2. I felt like quitting at this point but decided to just calm down and swim.

    The 25s were not much better however going :12 lows on all of them.

    I have not had a practice like this in forever and struggled throughout with my breathing. As I write this I am very congested and feel like I am loosing my voice. If I am not feeling any better by Monday I think I will be going back to the doctor.

    Updated February 27th, 2016 at 07:31 PM by StewartACarroll

    Swim Workouts
  3. Workout 02/27/16: morning

    by , February 27th, 2016 at 01:29 PM (Maple Syrup with a Side of Chlorine)
    Spent last night watching some college bball here in town with the family, and planning to hit the finals tonight. Masters this morning (from Workouts off the Beaten Path) ...

    200 swim/100 kick/200 pull

    4 x 75 on 1:45 [I did extra 25 swim each all with snorkel]
    - 25 kick, 25 swim, 25 pull

    12 x 25 on :45 [I did 50's], do as four rounds of:
    - 25 relaxed pace, count strokes
    - 25 faster pace, same stroke count
    - 25 fastest pace, same stroke count
    [used snorkel on first three rounds]

    100 easy choice

    4 x 25 on :60 FAST [did 50's kick]
    200 pull recovery
    4 x 25 on :60 FAST [did 2 free, 2 back]
    150 swim/kick recovery
    4 x 25 on :60 FAST [did 2 free, 2 back]
    50 easy
    50 timed: free from blocks = 25.18
    5 x 50 active recovery
    (Masters/Rec/2700 yds/70 min)

    Good speed workout with some pacing work. Kevin and Meg swam with me, Matt on his own, and Alissa did one round of 25's with us.
    Swim Workouts
  4. Fri Feb 26

    by , February 27th, 2016 at 10:06 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    600 various
    8 x 25 DPK shooters w/fins @ :50
    50 EZ
    5 x 50 burst + cruise @ 1:30
    50 EZ
    4 x 50 burst + cruise @ 1:30
    50 EZ
    6 x (25 AFAP w/fins + 75 EZ)
    200 EZ

    Total: 2200


    I completely modified the Pitt workout and kept track of my yardage so that I wouldn't overdo. I felt lighter in the water last night, and my 25s were some of the fastest I've ever done. I hadn't done any AFAP fly in a long while. It felt kind of clunky, but it was fast (9 highs). And my elbow felt better in the water than it has during the last month. Between flex bar exercises, chiro, icing and zapping with the tens machine, I spent hours on the damn thing. I also did some stretching yesterday, which I have been neglecting with all this rehabbing. I think in the future, I will have to make the flexbar exercises a more regular part of my prehab regimen.

    Fort21 is doing great in Australia. She toured around New Zealand and Australia for a couple weeks and just finished orientation week. She loves Adelaide.

    Lil Fort has States for indoor track tomorrow. She's a bit nervous as she is the alternate for the #2 ranked distance medley relay (400, 800, 1 mile, 2 mile) and their nationally ranked 2 miler has a stress fracture and is deciding whether to run. I think the DMR is a cool concept. Wish we had them in masters swimming.

    Updated February 27th, 2016 at 10:11 AM by The Fortress

    Swim Workouts
  5. Sat 2/27/16

    4 x 50 @ 55
    300 mix up (I did bouy and snorkel)
    3 x 100 kick @ 2:30 descend
    4 x 100 pull @ 1:50 first 25 is scull
    9 x 50 @ 50
    -1-3 work breakouts
    -4-6 work walls
    -7-9 work finishes

    4 x (50 @ 55, 100 @ 1:40, 50 @ 60) hold 200 pace
    4 x 50 @ 60 cruise

    500 pull every 4th length 2 breaths only
    6 x 25 @ 30
    -odds build up, evens build down

    100 w/d

    I felt descent this morning after an exhausting week at work. Round 4 of the 200 pacing hurt a bit even with the generous intervals. My should is still bothering me from last weekends events.
  6. Friday, February 26, 2016

    by , February 26th, 2016 at 06:44 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Windy, Sunny, 68F, Water 82F

    Warm Up
    200 BK/FR by 50

    Set 1
    2400 FR
    /as 12x200 on 3:00 *2:41-2:40

    Set 2 SCY
    3x300 on 1:00 rest; BR,BK,BF
    /300 as 4(25DR|50S)

    Set 3 SCY
    8x25 underwater SDK

    Cool Down
    200 as BK/FR by 25

    The few USMS meets I did these last several years, I swam much slower than I do in workouts. I even had a panic attack at the start of an 800 Meter event. On the other hand I was able to be more relaxed for OWS events. Now I going to try swim meets again, as I feel I can be more calm. The Bumpy Jones LCM Classic in Sarasota, June 11, is on my calendar.
    Swim Workouts
  7. Workout 02/26/16: noon

    by , February 26th, 2016 at 02:38 PM (Maple Syrup with a Side of Chlorine)
    The wild winter weather is continuing here in western New England. Wednesday night saw thunderstorms after a day of rain, and the temp on my way to work yesterday morning was 58! This morning my wife and I went to a local cafe for a breakfast treat, and we talked with a guy from CA that was passing through the area. I was able to get to the pool...

    200 free/200 back
    2 x [with snorkel]
    - 100 kick with AK, 200 swim with AP (r/l/b/b), 100 pull

    10 x 50 on :45
    - 1-9: pace holding :32
    - extra 30sr before #10: fast at :28

    2 x [on :05sr]
    25 skull, 25 build up, 25 build down, 25 FAST

    150 loosen and out
    (Solo/Rec/2050 yds/40 min)
    Felt good in the water, despite a poor weak of sleep. We had a visitor today from 1776 at the lunch lap swim who also knows my buddy Tom from Philly. Always neat to meet other swimmers...six degrees of separation!

    I registered for the Harvard meet, but just for two days. I decided I'd rather sleep than swim the 500! I'll be able to swim two of the backs, try yet again to get closer to :60 in the 100 IM, and then cap off the meet with a DPS distance fly (maybe a gridge with Tom?).

    Friday, March 18, 2016
    8 Men 50 free
    10 Men 100 back
    14 Men 50 fly

    Saturday, March 19, 2016
    20 Men 50 back
    22 Men 100 IM
    24 Men 200 fly
    Swim Workouts , Planning
  8. Sarasota Y Sharks Masters 5:30 AM Workout 02/29/2016

    by , February 26th, 2016 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30
    4 X 100 2:00
    6 X 50 kick 1:20
    4 X 100 1:45
    1 X 200 negative split

    1 X 200 IM 4:00
    4 X 50 1:15
    Three rounds
    50's: 1 of each--IM order

    4 X 250 4:10
    4 X 150 2:30
    250's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Week 178 - Friday

    by , February 26th, 2016 at 11:39 AM (After a long rest)
    I decided to work from the house today which will be great. I have a lot of small projects I need to complete and I have the challenge in the office of continuously being interrupted which makes doing my own work tough. I had to finish and deliver a small project before leaving the office last night so was late home. I have been procrastinating for a few days and it bit me in the butt last night but I got it done. As a result of my project I was home late but ate as soon as I got home and was in bed early. I slept really well and woke as the alarm screamed at me to get up. Despite feeling very heavy in the warmup I had a really good practice today. I never felt good but the times and my performance were good. Todays workout was not our typical Friday workout!

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

    Main Sets
    6x100 kick on 1:45
    3x(300 free on 4mins with snorkel, 200 back on 3mins, 100 IM on 1:25)
    100 easy
    16x25 afap to your feet on :30
    100 easy
    6x100 kick on 1:30

    Warm down
    200 easy

    Tom said there was going to be a lot of kicking and was sort of caught off guard a little when he said 6x100s at the beginning and then we had no kicking in the aerobic set. On the first 6x100s I was holding 1:27/1:28s and felt very easy and smooth. On the aerobic set I tried focusing on long and smooth and was 3:15, 3:13, 3:13. On the back I went 2:19, 2:17, 2:15 and on the IM's I was 1:09,1:08,1:07. Weird how I dropped since I did not intentionally try to descend. The 16x25s were rough today but held :12/:13s to my feet. Like I was caught off guard on how few 100s kick we did on the first kick set I was caught off guard again first by the fact we were kicking(we usually do drills or easy swimming at this point in the workout) and the interval which I was struggling to believe I would make. Despite this I tried going at a steady pace out of the gate and not go like a crazy man, almost building the effort. I ended up holding right at 1:25s which was terrific.

    Tomorrow we are swimming a 90 minute workout and putting the pads in the pool before doing a bunch of fast swims from a dive. I don't think I will put a fast suit on but may if I am feeling it tomorrow morning. I am excited about doing a meet warmup and swimming fast. Should be fun!


    i finally broke down down and went to my doctor today to talk about my shortness of breath when working out and my sleep challenges. They diagnosed me with asthma(she said likely exercise induced) and my doctor thinks it's likely all caused by allergies. I am on a course of steroids to clear me up and then a prescription steroid inhaler. I am also being sent for a sleep apnea test but my doctor said my sleep issues could quite easily be allergy based also.

    Updated February 26th, 2016 at 07:51 PM by StewartACarroll

    Swim Workouts
  10. Thurs Feb 25

    by , February 26th, 2016 at 11:13 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    500 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 shooters w/fins @ :35
    50 EZ
    4 x 25 shooters w/fins @ :30
    100 EZ
    3 x (50 double shooter + 50 EZ)
    150 EZ

    Total: 1550


    Did an easy workout at Sewy yesterday. Also did a lot of rehab and icing. Just finished more flexbar exercises and am about to head to the chiro. My elbows are very gradually getting better. I really hope that I am argely pain free by next weekend.

    Thinking of shooters, I had this recollection that I had gone a 19 in a double shooter before with my monofin. Here is the vid:

    Swim Workouts
  11. Week 178 - Thursday

    by , February 25th, 2016 at 09:37 PM (After a long rest)
    I had a good night of sleep but not enough of it.


    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 medicine ball, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round.

    400 free with snorkel
    6x50 catchup on :45

    i then worked with some of the masters on starts and turns. I was not feeling that great today so decided to cut it quite short. I am looking forward to some extra sleep tonight.
    Swim Workouts
  12. 2|25|16 SCM semi-aerobic blahs

    by , February 25th, 2016 at 03:21 PM (Blog)
    about 400 warmup drills with snorkel

    10 x 50 fr's on 2:00 (44 - 40's)

    5 x 50 fr's on 2:00 (40 - 36's)

    10 x 50 fr's on 3:00 (34 ... 33, 34, 35, 35, 37) pooped - not literally

    100 IM real slow (1:47) learn the turns

    15 x 25 kick on 1:00
    • UWDK - 1 stroke breakout sustaining solid FK with one arm fwd to 12.5 / 12.5 kick on bk and practice bk2br turns

    Will NQT the 50/100 fr's. Other ntl events will be the br/fl 50's, and I may take the 1IM if I can get the turns figured. For bk2br I find the reverse flip easier for some reason, esp on the shoulder. However short2long axis turns - not so good.

    I am very pleased with swimming so much free and having happy shoulders afterwards. This is really good


    back, chest, shoulders, legs


    Updated February 25th, 2016 at 08:39 PM by __steve__

  13. Thursday, February 25, 2016

    by , February 25th, 2016 at 01:53 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Windy, Sunny, 62% humidity

    Warm Up
    3x400 on :30 rest RIMO

    Set 1
    1200 FR Pull
    /as 3(100 Smooth|300 Strong)
    /paddles, bouy, tube, snorkel

    Set 2
    10x300 FR on 4:00
    /Steady effort, desc as able 6-10
    *(1-5)3:43-3:40, (6-10)3:39-3:35

    Cool Down
    200 as BK/FR by 25

    I was pleased with Set 2, 10x300s with no equipment, but the overall effort on the 4:00 interval was more challenging than expected. My flip turns become slower when tired and it took a supreme effort to descend 300s 6-10. Still, I am hopeful I can gradually extend that kind of training effort up to a 5000 meter set.
    Swim Workouts
  14. Wednesday, February 24, 2016

    by , February 25th, 2016 at 01:27 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 68, pool at 80
    Cloudy, 65% humidity

    Warm Up
    200 FR EZ

    Set 1
    2100 FR Swim *28.23
    /as 7(200 Steady, 100 Strong)

    Set 2 SCY
    4x400 on 1:00 rest
    /IMO by 400, as 4(25DR/50S)+25DR/75S

    Set 3 SCY
    4(2x25 on :40) IMO
    /90% ez speed effort/efficient

    Cool Down
    200 as BK/FR by 25

    Arrived later at FGCU with only 30 min LCM remaining.
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 02/26/2016

    by , February 25th, 2016 at 11:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    1 X 150 2:45 2:30
    3 X 100 2:00 1:45
    Two rounds. Round 1 interval left, 2 right.

    8 x 50 kick 1:20
    25 moderate/25 fast

    10 x 100 2:15--choice
    odd: easy even: strong--85/90%

    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 --
    Two rounds swim or pull.
    Round 1 interval left, 2 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Tues-Wed Feb 23-24

    by , February 25th, 2016 at 09:46 AM (The FAF AFAP Digest)


    Meant to do an easy swim, but was busy and didn't make it to the pool. Did get a 90 minute deep tissue massage -- one of the best ones I've had at Massage Envy. The massage therapist commented on how odd it was that my toes were naturally pointed at rest.

    Did around 30-40 minutes of rehab exercises.

    Wed: Swim/SCY @ Pitt

    Warm up:

    300 various
    7 x (25 shooter + 25 EZ w/fins) @ 1:00ish
    3 x (50 burst + cruise) @ 1:10
    50 EZ

    Main sets: (revised everything)

    4 x 25 @ 1:00
    odds = fast shooters w/fins (9 flat), evens = EZ
    50 EZ

    3 x 50 done as: 25 fly drill + 25 breast drill @ 1:00
    50 EZ

    4 x 25 @ 1:00
    odds = AFAP breast w/fins (11 highs), evens = EZ
    100 EZ

    assigned set was 4 rounds, IM order, of the following. Normally, I would like that set, but had to modify drastically bc of resting. Just went to the back of the line
    4 x 50 @ 200 pace @ 1:00
    100 EZ @ 2:00
    4 x 25 AFAP @ :45
    1 x 100 EZ @ 2:00

    4 x 25 @ 1:00
    odds = fast shooter (no fins, 12 lows), evens = EZ
    100 EZ
    2 x 25 @ :45
    odds = AFAP flutter kick, evens = EZ
    100 EZ

    1 x 50 AFAP breast dolphin
    -- 33 flat with a cramp
    150 EZ

    4 x 25 @ 1:00
    odds = AFAP backstroke kick (14s)
    evens = EZ
    150 EZ

    6 x 25, odds = no breath free
    100 EZ

    Total: 2450


    Went to the chiro again today, then swimming later. That was the amount of yardage that I meant to do, but I think I did too much fast stuff (10 x fast 25s + 1 x fast 50). The dangers of going to a team practice during taper ... I plan on going all easy today and doing some hypoxic work. Still doing a lot of kicking to rest the elbow. I wish I knew exactly what I did to honk it off, but it was likely a combination of things.
    Swim Workouts
  17. Short solo swim

    Quick solo swim before work. The goal was to hold my stroke together during my "test set" stolen from Karl S.

    400 swim
    4 x 100 IM drill
    4 x 50 free @ 60 build

    4IM test set
    25 fly r 5
    50 fly r 10
    50 fly/bk r 5
    50 bk r 10
    50 bk/br r 5
    50 br r 10
    50 br/free r 5
    50 free r 10
    25 free
    Total time - 60 = broken time

    200 cruise
    6 x 50 bk/br @ 60
    100 cruise


    When I have limited pool time, I TRY to find something on my list of needs improvement to work on.
  18. Week 178 - Wednesday

    by , February 24th, 2016 at 09:02 PM (After a long rest)
    i had a good night of sleep last night but was still feeling generally tired this morning. I have been feeling a little short of breath the past week or so and wonder if I am fighting something or its just allergies which are already kicking in and it's still officially winter. It's been very mild here this winter and has been in the 70s most days since Christmas. It's great other than its also been dry(other than the past couple days) and as soon as we get a gust of wind I start feeling crappy.

    Today was was our normal Wednesday sort of workout and I swam ok but I was very tired on the race pace set.

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

    main sets
    12x50 back drill/swim by 25 on 1min
    3x(4x25 on :35 done as open, close, easy, fast)
    16x50 on :50 at 200 race pace
    200 easy
    4x(2x50 drill on :50, 2x50 25 fly kick underwater, 25 streamline back kick on 1min)

    warm down
    200 easy

    nothing super special today but I was able to hold :26s on the 50s but as I said these felt terrible and I was out of breath more than usual. This weekend we are putting pads in the pool and doing some races from dives. I am excited to race from the blocks.
    Swim Workouts
  19. Back to the lab, again

    My first swim after our SCY state meet this past weekend. My focus for today was lengthening my freestyle stroke. Luckily for me it was a short free based workout.

    200 free
    6 x 50
    -odds stroke drill @ 60
    -evens free swim
    200 free breathe 1/3

    Descending swims and intervals

    3 x 200 kick w/fins @ 3:00, 2:50, 2:40
    100 swim @ 3:00 recovery
    4 x 150 swim @ 2:20, 2:15, 2:10, 2:05
    100 swim @ 3:00 recovery
    4 x 100 swim @ 1:40, 1:35, 1:30, 1:25
    100 swim @ 3:00 recovery
    4 x 50 swim @ 55, 50, 45, 40
    100 swim@ 3:00 recovery
    100 sprint
    50 EZ

    6 x 50
    -odds Dolphin kick on back @ 60
    -evens back swim @ 50

    150 w/d


    It felt good to get back in the pool and stretch out a bit. The meet was pretty much a training weekend. Nothing to taper from and just swam in a couple of practice briefs. I had a couple descent swims and the rest were about what I expected. Back to the lab!
  20. 2|24|16 SCM

    by , February 24th, 2016 at 03:10 PM (Blog)
    Elastic tethered freestyle, build stretched distance proportionally to stroke reduction
    • 5 x 30 strokes on 1:00
    • 13 each x 20, 19, 18, ... 9 strokes (resp.) on 1:00
    • 10 x 8 strokes on 1:00

    5 x 15m DFS fr / 15 easy br

    4 x 50 fr on 3:00, 100 pace (34, 34, 32, 33)

    The elastic fr fatigues muscles like weights.

    Need to include more swims that are complete (50's). Training separate components, as I have been, will continue, but I need to more often combine them into one complete swim, instead of a swim with separate parts (not unlike this sentence), if that makes sense.

    Need to get those "on 3's" down

    My shoulder feels good. I've been doing eccentric teres minor therapy with 3lbs. Seems to pick up a little from where the RC stuff drops off. Neck is killing me though

    Updated February 24th, 2016 at 04:49 PM by __steve__