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  1. Fri Nov 13

    by , November 13th, 2015 at 10:15 PM (Senior Sprinting)
    400 warmup
    10 x 12 1/2 (4 free, 4 fly, 2 kick)
    3 x 25 fins (e/f, f/e, build)
    50 ez
    25 nb

    Swimming tomorrow (8 a.m.!) at the Dallas SCM meet: 50 fly plus a couple of 200 free relays, men's 200-239 and a mixed 240-279 team that is loaded. Not many SCM swims to my name, and no shave and no taper (from what?, attentive readers ask), so will be interesting to see times.

    Updated November 14th, 2015 at 06:26 AM by Doug Martin

    Swim Workouts
  2. Week 163 - Friday

    by , November 13th, 2015 at 10:07 PM (After a long rest)
    Despite having a really long week I woke feeling much better this morning and this feel good feeling continued into the pool this morning. It's weird how I felt bad when we start to rest and as we are building back the intensity I have started to feel better in the water. Don't get me wrong I am achy but somehow my stroke felt smooth and strong today. Weird, but I will take it.

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

    Main sets
    4x(100 free with snorkel on 1:10, 2x25 fast kick on :20)
    100 easy
    16x25 free at 100 pace on :30
    100 easy
    6x100 IM on 1:30
    4x(200 back on 2:30, 2x50 on :45)

    Warm down
    200 easy

    The transition set was different to how Tom typically does his sets where the free is fast and the kick is fast but done as active recovery. The 100s i held 1:02-1:03s and kept the snorkel on for the 25s kick which I held :18s. On the 25s at 100 pace I was holding :11/:12s. Tom said to use the IMs as active recovery. I went very smooth on the fly and back but still went good times holding 1:07s. On the 200s back I went 2:15-2:17s and then came in on :42/:43s on the 50s kick. This was a tough workout but I felt good on most of this. As Tom said I was comfortably uncomfortable!!!!

    tomorrow I have a SCM meet in Dallas at Baylor hospital and I am swimming the 50 free and the 800 free. I am likely to have some competition in the 50 free and will likely be next to teammates in the 800. Hopefully I will be as quick or quicker in the 50 than last week end and hope to be considerably quicker in the 800. It's fun chasing the rabbits in my age group.
    Swim Workouts
  3. More Diet and Cognitive Function

    by , November 13th, 2015 at 07:45 PM (Sports Medicine Blog)
    Diet and Cognitive Function

    The August 12, 2015 edition of Nutrients (open access) had an interesting review article on diet and cognitive deficits. Here are some of the points I found most interesting:
    The reviewers found that mid-life BMI could be more important in predicting a decline in cognitive functioning than late life BMI. Low BMI is often associated with illness, so it’s much harder to tease out the effect of BMI in late life.
    Obesity is associated with systemic inflammation, metabolic syndrome, and reduced cardiovascular fitness. Any of these conditions affect cognition.
    Some studies have shown that a diet high in fat and refined sugars is correlated with impaired hippocampal function and the associated impaired memory. Interestingly, this impairment also reduces sensitivity to internal signals of hunger, which in turn promotes overeating and obesity.
    Other studies looked at the types of fats that people were eating. Some studies show that higher intake of saturated fatty acid is associated with impaired memory. Other studies show that a higher omega-3 to omega-6 polyunsaturated fat ratio was associated with a lower risk of cognitive decline. That would be a diet rich in fish and nuts and seeds and lower in meat and poultry.
    High intake of simple sugar has also been associated with lower cognitive function. Sugar can increase inflammation in the body and brain.
    Long chain polyunsaturated fatty acids such as docosahexaenoic acid (DHA) may help reduce the risk for cognitive decline. Studies have gone both ways, showing benefit and no benefit. When compared to animal studies, animals were supplemented for more than 10% of their (short) lifespan. For humans this would mean supplementing for more than 6-8 years for an effect to be noticed. So the time to start would be in midlife.
    Curcumin, the active ingredient in the Indian spice turmeric, has also been shown to be helpful in preventing cognitive decline, although much more research in this area needs to be done. Curcumin is sold in supplement form. However, when buying curcumin, it is important to note that absorption can be an issue. There are now various products on the market that improve absorption over eating it raw or as a spice in food.
  4. 11|12|15 drylands

    by , November 13th, 2015 at 12:56 PM (Blog)
    22 min Yoga for Swimmers Core workout (Race Club production)
    • Unable to make it through the 2/3 mark, abs just give out lol. just rest a few seconds and jump back in

    0.6 mi run

    weights (chest, back, shoulders, legs)
    • still going easy at <80% effort

    0.6 mi jog
  5. Thur Nov 12

    by , November 12th, 2015 at 10:36 PM (Senior Sprinting)
    Bridge Atheltic mini-taper version

    400 warmup
    7x25 fly on :35 (saw 14s)
    75 easy
    50 nb
  6. Week 163 - Thursday

    by , November 12th, 2015 at 10:11 PM (After a long rest)
    I was again tired this morning but better than yesterday. It's amazing how long it takes to rest and feel good but how few tough workouts it takes to feel fatigued. Oh well I see light at the end of the tunnel and a full taper in the near future.

    Today i did abs and a short swim.

    5x(1:30 on vasa swim trainer)
    6x(5x:45 abs, :15 rest/transition) and 1min between rounds. I did my normal exercises despite Forts post, thinking I did not want to change so close to my meet in December.
    2 rounds of bands

    400 free with snorkel
    6x50 catchup on :45
    8x25 with fins on :40 done as open, close, easy, fast
    100 easy

    Updated November 13th, 2015 at 10:09 PM by StewartACarroll

    Swim Workouts
  7. Thursday Nov 12

    by , November 12th, 2015 at 04:28 PM (The FAF AFAP Digest)

    I made a round trip drive to NoVa yesterday to see my thyroid dr. I know it sounds crazy, but I refuse to switch drs having found one that finally got me. So once a year, I have to make the trek. Blood work was all good, and I still have an HDL of 91, which sounds pretty snazzy except that Mr. Fort's is even higher. While there, I popped into a gym and did 30 minutes of core and 30 minutes of yoga before driving home.


    1650 EZ @ LA Fitness with a few 25s @ 100 pace

    40 minutes of foam rolling/stretching/yoga


    Tomorrow, I'm going to do an easy 1000 and then drive to Miami University of Ohio for a small short course meters meet on Saturday. After trips to Hershey PA and NoVa, I am less than thrilled about getting in a car again ... Swimming 50 free and a couple off events that I haven't swum in 3 years, which should be interesting. (Sorry Patrick, no 200 IM. ) Very little time between events, unfortunately.

    Updated November 12th, 2015 at 06:20 PM by The Fortress

    Swim Workouts
  8. 100- A thank you to my team!

    by , November 12th, 2015 at 03:17 PM (One Stroke at a Time)
    Lunch Bunch
    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,

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

  9. 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)
    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
    300: negative split
    100's and 50's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. 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.

    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
    400/200's: negative split
    50's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. 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__

  12. 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
  13. 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 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)
    Swim Workouts
  14. 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)
    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

    Swim Workouts
  15. 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

    Swim Workouts
  16. 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

    Swim Workouts
  17. 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
  18. Tuesday Nov 10

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

    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:

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

    Swim Workouts
  19. 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)
    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

    Swim Workouts
  20. 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
    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


    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