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  1. Distance day

    by , March 8th, 2014 at 05:44 PM (Alex's swim journal)
    WU (1000):

    400 EZ fr on 7:00
    4 x 100 IM on 2:00 (desc. 1:47-1:37)
    4 x 50 fr on 1:00 (:37-:40)
    1:00 rest

    MS (2000)

    --200 BK on 4:00 (3:24)
    --8 x 100 fr on 1:45 (1:29-1:30)
    Masters' minute
    --200 Fly on 4:00 (3:21)
    --8 x 100 fr on 1:45 (started at 1:33 after the 200 fly, then mostly 1:31-1:32, until the last couple of reps in 1:28-1:29)

    CD (200):

    200 EZ BK

    TOTAL: 3200 SCY/64 minutes

    Tomorrow: the weekly 80 x 25 sprint fest!
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  2. Sat., March 8

    by , March 8th, 2014 at 04:40 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:


    600 various
    4 x 50 scull
    4 x 50 fly drills
    50 EZ
    8 x 25 back shooters w/MF @ :40
    100 easy free w/paddles
    8 x 25 belly shooters w/MF @ :45
    100 easy free w/paddles
    100 EZ
    5 x 50 DPS free w/paddles
    100 EZ

    Total: 2100


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

    Just got in an easy recovery swim today after a deep tissue massage yesterday.

    Got some fun news. My BFF, a high ranking national security official, is being transferred to Paris for a couple years. With Lil Fort at away camp in August and the Pitt pool closed, I see a getaway in my favorite city! This will come after a 2+ week vaca to Europe with the fam and friends. So probably no long course for me this summer unless I can find an early season meet. It could be my first season completely off since I can remember.

    Updated March 8th, 2014 at 06:23 PM by The Fortress

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    Swim Workouts
  3. How Cold is Too Cold - When the Pool Temperature Dips?

    There is an almost constant battle at our pool between the Masters swimmers and the Aqua Fitness/pleasure lap swimmers with whom we share our pool over pool water temperatures. Our Masters group would like to have cooler water for our strenuous workouts. This cooler pool water temperature is between 79 and 81 degrees. The Aqua Fitness group is made up of older men and women, who prefer a warmer pool water temperature. The battle raged for what seemed like forever. Finally, it appeared that management was able to mostly appease everyone. They kept one pool, where we have practice, slightly cooler and the other pool is kept quite warm. Now for the mechanical snafu.
    The word came via Twitter and Facebook before practice. It said, basically that the water temperature of the PP (Program Pool, where we practice) is a brisk 76 degrees. You may bring your wetsuit if you so desire. Well, I don't own a wetsuit (yet?). I wasn't sure if I would need one, but I was sure that 76 was about what the projected temperature of Mirror Lake (in Lake Placid) is in August. I am hoping to do the two mile cable swim there at that time. So my first thought was, “Yay! I can find out if I'm going to need to rent a wet suit or not for that swim!” My second thought was, I wonder if it will be too cold for me to swim. I haven't really had a lot of opportunities to swim in colder or "brisk" water. So, I was looking forward to the challenge. It took me a lot longer than usual to warm up, but I guess I sort of eventually did. We had two people leave to swim in the hot pool, which was an awful 86 degrees. I could not practice in water that warm. My skin felt cool the whole practice, but I liked it, I was comfortable. It was so much better than swimming in warm water. When we got out of the pool, the walk to the locker was so much more pleasant. We are usually freezing, but after the chilly water, we were fine. The same was true of the locker room. I could get used to that temperature, I think… At the very least, now I know that I can swim for 75 minutes in 76 degree water. Good to know. What about you? Are you a cold water or warm water swimmer?

  4. Week 75 - Saturday

    by , March 8th, 2014 at 02:56 PM (After a long rest)
    I had one of those workouts today you want to bottle up and keep for when you need it. I felt great from the warmup to the warm down.


    Warm up
    800 swum continuously as 50 free , 50 back x 8


    Main set
    16x100 odds swum as fast free on 1.20, evens swum as fast kick on 2mins
    4x(300 free on 3.20 with paddles, 2x50 active recovery on 40)
    12x25 open close easy fast on 30


    Warm down
    200 easy double arm back


    Total 4600scy


    I used round 1 of the 16x100s as a transition and got my heart rate up and went 59 and 1.26, then I started working the set and descended across the rounds going, 57,1.25, 57,1.24, 56,1.24, 56,1.24, 55,1.22, 55,1.22, 54,1.22. I was really happy how I felt and even happier with how I descended the set. The 300s I held 3.05s and used the 50s and active recovery holding 35s. I even had energy left on the 25s and really worked the fast 25s with a turn.


    My daughter then had a meet and swum awesome. She swum the 200 back for the first time today and got a BB time in the 11-12 age group despite being in the 10 & under group(for another 7 months). Her splits were 1.20, 1.22. I don't know where she gets it from but the further she swims the stronger she gets It was a lot of fun being Dad today and watching her swim. She also dropped 3 seconds on her 50 fly and another 2 seconds on her 50 breast. She also did a best time on her 50 back leading off the medley relay. Her only bad swim was her 100 free which was two events after her 200 back and even that was only marginally slower than her best time. The coolest part of all this was seeing her congratulate her team mate who beat her in the 100 free and even gave her a congratulatory hug.


    Another great weekend in the Carroll house.
    Categories
    Swim Workouts
  5. 3|8|14 scm drills - 25 min

    Found a small window of time to swim.

    Stroke felt dull from the 5.3Km yesterday so I did 1K of drills.

    Tried a new drill: With fins on holding steady and narrow kick tempo, and fists closed, did the equivalent to the finger drag but the fist was fully submersed while other fist (and forearm) worked with propulsive counter resistance. Finding my left shoulder down rotation still needs tuning, as well as the resulting UW stroke (left in / out sweeps too close to center not allowing full use of lat, side, and torso strength).

    Did a 50 flutter kick for time:
    confident :00 start and touched at 43-44 transition (true 0:44 flat)

    Updated March 8th, 2014 at 02:15 PM by __steve__

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  6. Friday 3/7/14

    Friday 3/7

    "Central Section Region VIII Championships Day #2"

    There was no day #1 for me (only the 1000 was contested last night). Today was the 100 BR and the 800 FR relay for me.

    100 BR - 59.85 (27.95/31.90) - I have been trying to break the 1:00 barrier in the 100 BR since I was 16. It wasn't even a good race from a technique standpoint. I was THRILLED with the time, but disappointed with the swim. I guess I have built up this moment so much that I was expecting to break a minute AND have a perfect swim. I spun my wheels and moved my head WAY too much. On a side note, after years of watching swimmers go out 27.xx or even 26.xx and still not breaking 1:00, I used to say if you spotted me ANY time under 28.00 for the first 50, I would find a way to be under the mark. My problem was never taking the race out fast enough. It's hard to put into words how relieved I am this "white whale" is dead and in my rear view mirror.

    200 FR - 1:49.98 (25.06/27.33/28.59/29.00) - So I was lead-off man on the B 800 FR relay. However, due to some confusion on my part (and the officials), our heat started a little quicker than we expected (READ: NO warm-up and WORSE, NO ONE behind the blocks). Woops, so we missed the relay. Luckily the meet directors were nice enough to let us take a mulligan. Anyways, I wanted to lead off to get an official time and try to crack the 1:50 barrier flat start (I have done it several times on relays). I was definitely NOT warmed up enough for the race, but was glad I got under 1:50. Not bad considering 200 FR is one of my weakest events!

    Total: ~ 5000ish
    Categories
    Swim Workouts
  7. Week 75 - Friday

    by , March 7th, 2014 at 11:03 PM (After a long rest)
    Our coach is at the Texas Age Group meet this weekend. He emailed today's workout and I was so so tempted to edit it but I did not. It was a long workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x(5x100 with snorkel on 1.10, 500 pull on 6mins)
    12x25 stroke on 30
    12x50 drill swim on 50

    Warm down
    100 easy

    Total 4700scy

    I held 1.04s on the 100s with the snorkel and 5.10s on the 500s pull. These felt good. I mixed up the 25s stroke and even did a couple of butterfly.
    Categories
    Swim Workouts
  8. Freestyle workout... allure of the 1650

    by , March 7th, 2014 at 11:02 PM (Alex's swim journal)
    I haven't done a strictly freestyle workout in a long time, and I only had a short time before I needed to get ready for work this morning, so I did a warm-up, hammered out a quick set of 100s and then a quick cool-down:

    2000 SCY/40 minutes

    Warm-up:
    400 EZ on 8:00 (100 free, 100 bk, 100 bk pull, 100 free)
    4 x 100 fr on 2:00 (desc 1:28 to 1:21)
    4 x 50 fr on 1:00 (:38-:40)
    4 x 25 fr on :30 (:18-:19)
    1:00 rest

    Main set:
    6 x 100 fr on 1:40 (1:25, 1:27, 1:26, 1:27, 1:26, 1:26)

    Cool-down:
    300 EZ (100 bk pull, 100 bk, 100 fr)

    I'm a long way way from being able to do the 20 x 100 on 1:40 set that I was doing last year before the 1650 at state, but my pace is also about 3-4 secs faster than it was then too. If I can keep adding 100s to the set, I could be at my goal pace for this set and the 1650 (1:25/100) in about 5 weeks... the problem is, of course, that our state meet is three weeks from this weekend.

    I don't know... if I add two reps to the set and do the set twice/week, that puts me at 1600 in race pace work after 2.5 weeks; five more workouts... hmm. Maybe I'll do the set MWF next week and see how I feel when I'm swimming 12 x 100 on 1:40 next Friday before I decide to scratch the 1650 altogether this season. I'm swimming my fly, bk, IM workouts on Sunday, Tuesday, Thursday, so maybe it will work.

    Am I crazy?
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  9. 3|7|14 SCM (today and tomorrow)

    Have reserve weekend (starting tomorrow), will definitely cancel tomorrows swim because we plan on grilling steaks after I get back from day 1. Not sure about Sunday, but I decided to swim today and for Saturday at one setting.

    Today:
    3.5 K of easy free, but with 6 beat, using snorkel and taking several breif breaks

    Tomorrow (I did):
    1100m flutter kick with board and snorkel
    • 24 -25 min

    700m Drill

    5.3Km total (hungry now)

    Updated March 7th, 2014 at 09:27 PM by __steve__

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  10. Brrrrrrrr!

    This is my fifth day back in the city. It’s been too cold to blog.

    This morning I swam at Riverbank with Rondi and Hannah, with a couple of other ow swimmers rounding out the lane. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)

    Stretch

    8 x (100 FR @ 1:30, 50 easy @ 1:00) [made them all—woohoo!]

    6 x 300, done as 2 x (1 pull, 1 IM/FR by 50s, 1 IM kick)

    Magic 1000 warmdown + play, alternating FR/BK

    That was it!

    It’s been great being back in the city and seeing my swim friends again! That’s even been worth putting up with this crazy cold weather. I still wish I didn’t have to swim with a roof over my head—but summer will be here eventually!
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  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/10/2013

    by , March 7th, 2014 at 02:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 100 IM 1:45
    1 X 75 stroke 1:30
    1 X 50 stroke 1:00
    Four rounds.
    Round 1-fly 2-back 3-breast 4- choice/no free

    1 X 200 2:30
    1 X 150 2:30
    Repeat 4 times. Swim or pull.

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  12. FAST FRIDAY Mar 7th 2014 SCY

    by , March 7th, 2014 at 01:11 PM (Ande's Swimming Blog)
    FAST FRIDAY Mar 7th 2014 SCY

    Chris Coached
    6:00 to 7:30 dove in at 6:05
    swam with Mike, Jim, & Max beside Ned, JUlie, & Alley cat
    diving well and main pool

    Warm up
    swim 15 min easy went 6 or 700

    Main Set

    4 rounds of:

    20 x 25 on 35
    odds fast
    evens easy

    rest 1:20

    100 fast on 3:00

    50 fast kick on 1:00

    100 easy on 3:00
    did 25's 1 round fly, next round back, next round br, last round fly
    went IMs on 100s went 1:02, 1, 1:00
    last 100 kicked it and went 1:02


    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  13. The Friday Flyer Returns

    by , March 7th, 2014 at 09:38 AM (Mixing it up this year)
    It was a beautiful long course day and I scared one guy into not joining me in the lane. Even after the guard told him there was one lap lane he would not share. His loss.

    500 free
    500 Free kick w/zoomers
    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 4:00, 3:55, 3:50, 3:45, 3:34
    500 free w/snorkle
    500 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  14. OK, I'm ridiculously slow!

    by , March 6th, 2014 at 11:08 PM (Alex's swim journal)
    Today I did something like a repeat of Tuesday's workout with broken 200s (4 x 50 on 1:00 for fly, back and breast)... only I was slower! I was supposed to be holding 200 pace... so apparently 200 pace has gotten really, really slow. I even took yesterday off (not really on purpose, but I had to make a choice at the end of the day to go to the Y or go to Ash Wednesday service... and if there's anything that's more atrophied than my lungs right now it's probably my soul... ha, ha).

    Anyway, here's what I did today... reversing the order of fly and back sets from Tuesday:

    WU (1200--1:00 rest after ea 400-yard segment):
    400 EZ
    4 x 100 IM on 2:00 (desc. 1:47 to 1:41)
    16 x 25 on :30, 400 IMO

    MS (1200):
    4 x 50 back on 1:00 (:49, :49, :50, :52)
    50 recovery--start next set on the next "up"
    4 x 50 back on 1:00 (:48, :49, :50, :52)
    50 recovery
    4 x 50 fly on 1:00 (:48, :50, :50, :52)
    50 recovery
    4 x 50 fly on 1:00 (close to same times as the first set of fly)
    50 recovery
    4 x 50 BR/FR on 1:00 (working on the back half of the 4IM)

    CD (400):
    200 IM on 4:00
    200 back EZ

    2800 SCY/65 mins

    Updated March 7th, 2014 at 12:42 AM by mcnair

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  15. Thursday 3/6/14

    Thursday 3/6

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    4x100 @ 1:15 AE
    200 EZ

    Total: 1600

    PM swim:

    300 swim every 4th 25 scull
    300 pull w/ buoy + snorkel
    200 swim every 3rd 25 scull
    200 kick w/ board
    100 swim every 2nd 25 scull
    100 I.M. drill

    8x50 @ 1:00 odd: k/dr, even: dr/sw (alternated BR/FR)
    4x100 @ 1:20 AE
    4x25 @ :40 V.S.

    2x
    25 BR dive fast (13.7, 13.3)
    25 EZ

    100 EZ

    Total: 2300

    This morning was just a wake up swim before I hit the road for Jenks, OK for Region VIII Sectionals. Got in around 2:00 and checked into the hotel. Then I did a pseudo-meet warm-up at the pool. Now it's off to shave.
    Categories
    Swim Workouts
  16. Thursday, March 6

    by , March 6th, 2014 at 06:15 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    150 scull
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    10 x 25-30 burst + cruise
    -- 8 from the blocks at 100 pace, 2 AFAP from a push
    100 EZ

    4 x through:
    100 fast w/fins @ 2:00
    breast (1:04), back kick (:55), free (:56), flutter kick (:59)
    100 EZ @ 2:30

    100 EZ

    2 x (6 x 25 kick @ 100 pace @ :40 + 50 EZ)
    100 EZ

    Total: 2750


    ~~~~~~~~~~~~~~~~~~
    Not much yardage, but it sure seemed hard. My body is ready for a recovery week. I'm going to do a somewhat easy dryland session tomorrow and get a deep tissue. Ahhh
    Categories
    Swim Workouts
  17. Thursday, March 6, 2014 11:50-12:35pm

    by , March 6th, 2014 at 05:37 PM (Fast Food Makes for Fast Swimming!)
    Maybe my last swim before the meet starts tomorrow night. I may get in a bit in the morning though, who knows?

    It was super crowded when I arrived at the Y today. They had the water walker lane down to 1, and people were lap swimming in all 6 lanes...someone even swimming with the 2 water walkers. 2 people were waiting on deck for a lane to "open up", but I just found a lane, got them to circle swim, and got my swim on.

    500 Free
    500 Dolphin Kick on back with short fins
    300 Free EZ
    10 x 50 Flutter Kick w/ board @ 1:00 (~:50s)
    700 of mixed up 25s/50s Free EZ/cruise

    ----------------------------
    2500 Yards


    Good news...our SCM meet on Friday/Saturday over in Idaho has 79 people registered!! That's great for us! Sure beats the heck out of some Arizona meets that were getting cancelled for lack of participation!!!
    There are at least 4 heats of the 1500 Free, and a couple heats of 400 IM before that, as well as 2 heats of 200 Fly scheduled on Friday night. At least I'll have plenty of rest after my 400 IM!! But the 1500 and 200 Fly will be late into the night with a 7:45pm start time for the events!! I don't mind much though, since I'm usually up till 1:30-2:00am anyway, but sucks for some other folks!!! I guess they didn't think they'd get the participation on Friday night?!??? Yeah, right...not when this is the best pool in the LMSC, and it's SCM also. Top Tens baby!!
  18. 3|6|14 SCM 32 minutes and drylands

    20 x 25 fr on 0:30, S
    • 20's


    14 x 25 fr on 0:45, S
    • 18's


    10 x 25 fr on 1:00, S
    • 16's and a couple 15.h's



    Drylands

    Deadlifts on hack machine with vertical-jump band belt on (4 sets of 10)
    • 95lbs + 2 bands
    • 95lbs + 4 bands
    • 135lbs + 4 bands
    • 185lbs + 4 bands

    1 set of horizontal leg swings (~50 ̊ of range from straight back to side)
    (felt tired after)
    Abdominal
    Shoulders
    Chest

    Updated March 6th, 2014 at 09:41 PM by __steve__

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  19. Workout 03/06/14: morning

    by , March 6th, 2014 at 03:41 PM (Maple Syrup with a Side of Chlorine)
    Did the old "Masters Double" with my evening swim yesterday and morning swim today ...

    200 Fr/200 BK/200 IM drill

    8 x 50 on 1:00 FR (fast 25, DPS 25)
    1 x 50 EZ
    8 x 50 on 1:10 IMO
    1 x 50 EZ

    6 x 75 on 1:15
    - 2 FR, 2 Bk (did both as: kick, DPS, overkick), then 2 IM no fr

    6 x 25 drag race from center of pool on :50
    150 loosen and out
    (Solo/Rec/2250 yds/50 min)
    --------------------------------

    At the Rec, the six lane pool is divided into three lanes: noodler, regular, fast. We used to be able to split the lane with up to three people (more than enough room), but some complained when the "fast" lane had three people and there were 4-6 circling in the middle lane. Now, the rule about two can split (having essentially their own lane) but circling once a third swimmer joins is being enforced.

    Got in today as the third and the dude that rehashed interest in this due to his inability to share the lane hollered at me when I suggested circle swimming. I try to follow the rules, but he said he had special permission from the director of the Rec and he wasn't circle swimming with only three people in the lane. I mentioned this to the head guard at the other end, and indeed this guy has an exemption. Oh well, I apologized and told her I wasn't going to fight but just swim. After five minutes a fourth person joined (and I thanked her, because the dodgy dude left about ten minutes later)

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

    Got the first official entry for the Bennington meet in April today It is a former college swimmer that was at the first meet. Here is a flyer that my talented daughter made up:

    Updated March 6th, 2014 at 05:23 PM by rxleakem

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    Swim Workouts
  20. Week 75 - Thursday

    by , March 6th, 2014 at 02:41 PM (After a long rest)
    I wokeup tired this morning but pulled myself out of bed and headed to the pool. I was not feeling it on deck but once I got to the end of the warmup I started to loosen up and started feeling good. Overall I felt pretty good by the end of practice today.

    Warm up
    4x200 with snorkel on 2.40

    Main Sets
    6x150 swum as swim,kick,drill on 2.10
    4x(2x100 on 1.10 holding 500 pace, 200 IM on 2.45, 2x50 active recovery on 1 min)
    10x100 kick with fins on 1.10

    Warm down
    100 easy

    Total 4800scy

    The first main set I was holding about 1.50s. On the fast 100's I held 58-59 and then held 2.25s on the IM's swimming long and smooth. On the kick set I worked the 100's and alternated between a board and my back in streamline position. I was holding around 1min on these. Tom had one additional set of 16x25s odds fast, and evens 12.5 under water and 12.5 free on 30, but I just ran out of time today.
    Categories
    Swim Workouts