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  1. Sarasota Y Sharks Masters 5:30 AM Workout 07/31/2015

    by , July 30th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    6 X 50 kick 1:20
    50's: 25 fast/25 easy

    1 X 100 easy 2:15
    1 X 100 strong 2:30
    1 X 50 easy 1:30
    1 X 50 @ 100% --
    Two rounds, choice.
    50's @ 100% from the blocks

    Relay starts
    Warm down
    Categories
    Swim Workouts
  2. Tired Today

    by , July 30th, 2015 at 07:28 AM (Mixing it up this year)
    Yesterday I could not stop eating. Really blew my dietbig time but I am going to try to correct that today. Started with an easy workout, hope the rest of the day goes well.

    1000 free
    500 free kick w/zoomers
    3x200@5 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free kick w/zoomers
    200 free w/snorkel

    Total 2500 meters
    Categories
    Swim Workouts
  3. Workout 07/29/15: morning

    by , July 29th, 2015 at 08:38 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning before work.
    *
    200 free/200 back/200*im drill/200 kick
    *
    2 x
    75*DPS into 25 AFAP
    100 kick
    25*AFAP into 25*Ez into 50 DPS
    *
    100 kick
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    ---------------------------------
    *
    Trying to work in some speed in preparation*for my first Nationals (and second ever lcm meet). I am not following my usual two-week taper plan, but I do feel like I am a bit peppier in the water as compared to the lcm meet I did last year. At least I have a more robust base laid down at this point. In order to swim the trip, I swapped weekends so will be pulling a James Adams and 73 hours from now through Tuesday, then hopping in the car Wednesday morning for the 8 hour drive to Ohio. I plan to make it for a quick swim on Wed night and perhaps the pre-meet meeting, then will swim the 800 on Thursday*followed by the 400im, 50 free, and 200 back on Friday (plus maybe a relay). Then my son and I will be heading into Cleveland to catch some ball games and a visit to the*R&R HOF,*but most importantly for a college visit. I might try to drop in on a Masters workout while in town.
    Categories
    Swim Workouts , Planning
  4. Sarasota Y Sharks Masters 5:30 AM Workout 07/30/2015

    by , July 29th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    10 X 100
    5 on 2:00
    5 on 1:45

    1 X 100 kick 2:30
    1 x 100 swim 2:00
    Three rounds

    4 X (3 X 50 1:20 #3 on 2:00
    Alternate: easy, build, fast. Choice.

    3 X (start-turn-finish

    Relay starts/warm down
    Categories
    Swim Workouts
  5. Week 148 - Wednesday

    by , July 29th, 2015 at 11:15 AM (After a long rest)
    Yesterday I traveled to Florida and had a really early flight to Orlando and was unable to swim due to the flight and work commitments.

    Today I swam with central Florida masters at Windermere prep school an outdoor 25scy pool with little to no outdoor lighting. The pool was a nice temperature. I felt tired before I swam despite not swimming yesterday but felt ok in the water.

    Warm up
    200 free
    200 pull
    100 kick
    200 IM

    Main sets
    1x50 at 200 race pace
    1x50 easy
    2x50 at 200 race pace
    1x50 easy
    3x50 at 200 race pace
    1x50 easy
    4x50 at 200 race pace
    1x50 easy
    200 pull easy
    5x100 from block done as 25 afap, 75 easy
    400 pull easy

    Warm down
    4x25 no breather, as many strokes, as few strokes, underwater on back
    100 easy

    This was interestingly different from normal. Lots of stopping and starting and no clocks with the coach telling you when to go and what your splits were. I held 27 lows on all the fast 50s with 10 seconds of rest between fast 50s and 20 seconds after the easy 50s. I was 10s on the fast 25s. I swam everything else aerobically.

    Updated July 30th, 2015 at 03:16 PM by StewartACarroll

    Categories
    Swim Workouts
  6. I hung in there

    by , July 29th, 2015 at 07:31 AM (Mixing it up this year)
    This was a tough swim when you do the stroke work. I did alittle fly on some but mostly free.

    The really bad news is this is the last week of long course, next week we are back to short course.

    400 free
    300 free w/paddles & bouy
    3x100@1:40 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free w/paddles & bouy
    200 free w/bouy

    66x25@:30 #1-11 free #12-21 stroke #22-30 free #31-38 stroke #39-45 free #46-51 stroke #52-56 free #57-60 stroke #61-63 free #64-65 stroke #66 free
    150 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  7. 99

    by , July 28th, 2015 at 03:11 PM (One Stroke at a Time)
    Rice
    500
    4 x 100 25 stroke IM order/75 free on 1:40
    200 easy on 4:00 100 back/50 whip kick/50 flutter kick
    4 x 100 50 stroke IM order/50 free on 1:40
    200 easy on 4:00 100 back/50 whip kick/50 flutter kick
    4 x 100 75 stroke IM order/25 free on 1:40
    200 easy on 4:00 100 back/50 whip kick/50 flutter kick
    4 x 100 on 1:40 IM descending
    200 easy on 4:00 100 back/50 whip kick/50 flutter kick
    4 x 100 on 1:50 50 kick/50 back

    I haven't blogged recently but have been swimming semi-regularly. If I go one more day this week it will be the most swims for a month this year. I went to Lunch Bunch today and got my own lane. The pool's pretty hot right now but seems a little better than summers in the past. I was happy with this swim because I injured my neck a few weeks back and couldn't turn my head very comfortably (Silly injury related to a new head board on the my bed and watching too much Netflix). Today was the first time I felt like I could turn my head to breath without a lot of weird contortions.

    Since I last checked in, I did swim at our zones in the Woodlands. I was pretty slow (I swam 6 events and had my slowest masters swim in each event) but I was not disappointed as my training has been pretty disrupted and I did manage to swim everything legally (200 back, 200 fly, 200 IM, 50 breast, 200 breast, 50 free on a relay and 800 free).

    I have continued on chemotherapy every two weeks since early February with the 46 hour infusion but was just changed back to pills today So now, I have a short 45 minute infusion every three weeks with pills for two weeks. This is a relief because I was getting very tired with the interrupted sleep. The infusion pump makes a sound like "fsst" every 5 minutes so it is difficult to sleep. When I was an intern, when it was really quiet, I used to sometimes imagine I heard my pager (even when it was off)-- "do-ta-do-ta-doo". Now at these moments, I hear "fsst" when I am not wearing my pump. Hopefully, my brain will find something else to "hear" during my time away from the pump.

    I am also about to hit my goal of 100 top ten times-- Hence the title of this blog. With the publishing of the preliminary list, I stand at 99. (I was actually 0.12 in the 200 back away from #100). I have managed to swim a legal 200 fly and 400 IM this summer along with a decent mixed 200 free relay so I suspect I have #100 in there somewhere. I will have to wait and see!
    Categories
    Uncategorized
  8. Mon-Tues, July 27-28

    by , July 28th, 2015 at 02:46 PM (The FAF AFAP Digest)
    Monday: Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    4 x 50 free w/paddles @ 1:00
    50 EZ

    Main sets:

    12 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ

    16 x 50 dolpin kick w/fins @ 1:00
    100 EZ

    Total: 2500 m


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    3 rounds w/fins:
    5 x 25 shooter @ :45
    1 x 25 EZ @ :45
    50 EZ at end

    Main Sets:

    6 x 25 burst SDK + cruise @ 1:00
    50 EZ

    4 rounds: fly/back/br/free by round, some with fins
    4 x (25 AFAP + 75 EZ) @ 2:30
    1 x 50 EZ @ 1:00

    Total: 3150


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

    I have't felt so hot the last few days, stomach upset. I was pretty slow on Monday and a length of fly long course felt challenging. Today, I decided to do some short speed work. It felt a big discombobulated after not having sprinted for so long. If I feel up to it, I'm going to head to yoga in awhile.
    Categories
    Swim Workouts
  9. 2000 SCY--EZ IM workout

    by , July 28th, 2015 at 01:48 PM (Alex's swim journal)
    Pretty EZ workout today, but b/c I haven't been doing much IM lately it was I nice little cardio blast:

    400 fr on 8:00
    4 x 100 IM on 2:00
    2 x 200 IM on 4:00
    4 x 100 IM on 2:00
    400 EZ fr

    2000 SCY/40 mins
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters 5:30 AM Workout 07/29/2015

    by , July 28th, 2015 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    1 X 300 5:15
    2 X 200 3:30
    4 X 100 1:45
    4 X 100 kick 2:15

    12 X 50-choice- 1:20
    1&2: easy
    3-5-7-9-11: blocks--25 sprint/25 easy
    4-6-8-10-12: easy

    1 X 100 @ 85/90%
    1 X 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    All on 2:30

    WARM DOWN/Relay starts

    Updated July 29th, 2015 at 11:48 AM by RickMile

    Categories
    Swim Workouts
  11. Test Day

    by , July 28th, 2015 at 07:18 AM (Mixing it up this year)
    A test swim today a straight 2000 meter swim. I was right were I need to be.

    2000 in 36:23
    500 free kick w/zoomers
    500 free easy

    total 3000 meters
    Categories
    Swim Workouts
  12. Week 148 - Monday

    by , July 27th, 2015 at 10:17 PM (After a long rest)
    I had a VERY lazy day yesterday including a 3 hour nap and then went to bed early last night and had an awesome solid night of sleep. I woke this morning feeling great. Today was a longer aerobic workout. The pool to my surprise was setup LCM; I was expecting say and was pleasantly surprised to see the pool, as LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    5x300 on 4mins done as odds build, evens DPS
    4x200 streamline back kick on 3mins with fins
    16x50 on 1min done as odds easy free, evens fast tempo backstroke

    Warm down
    100 easy

    I worked the 300s and was holding 3:21-3:24 on the odds and 3:30s on the evens. These felt really strong! On the kick I cruised these and worked my underwaters and I held 2:30s. The 50s set I used the odds as active recovery and I worked the even 50s back. I tried going further than normal on the underwater with strong dolphin kicks and then held a higher than usual tempo as instructed.

    I hope I continue to feel better as the rest kicks in.

    Updated July 28th, 2015 at 07:07 AM by StewartACarroll

    Categories
    Swim Workouts
  13. Monday 7-27-15

    100 free
    400 IM (25k/50 dr/25 swim)
    8 x 25
    -odds scull
    -evens build
    -went IM order

    4 x 75 @ 1:15
    -odds fly/bk/br fast
    -evens bk/br/fr moderate
    6 x 50 free @ 50 descend stroke count
    8 x 50 kick @ can't remember
    -25 tombstone/ 25 sprint
    4 x through
    -50 best stroke sprint @ 55
    -100 free cruise @ 1:30
    -50 worst stroke sprint @ 60
    50 EX
    4 x 100 @ 1:45 done as
    -25 right/25 left/ 25 catch up/25 build
    Masters minute
    500 for time
    100 cruise

    3550 scy

    We are still playing around with some technique work and this one a little bit of everything.

    I went to the Dixie Zone LCM meet over the weekend to see if I could "race" with my new and improved strokes. My times were not impressive but my technique was much better so I'll consider that a minor victory. Now it's time to add some speed.

    It was difficult to look up at the clock and see the slow times but nice to have my coach reassure me that the speed will come. I found my self thinking about my strokes throughout the entire race. Nothing was automatic and my work continues.
    Categories
    Uncategorized
  14. Workout 07/27/15: Evening

    by , July 27th, 2015 at 09:45 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work so I was looking forward to getting out early today. Spent some with the family before hitting the pool tonight...

    200 free/200 back /200 im drill

    5 x 50 free on :50 strong 3/4
    50 easy
    5 x 50 free on :55 easy down, b/c back
    50 easy
    4 x 50 easy down. Fast imo back
    200 dps
    200 with 3 drag races from mid pool
    100 loosen and outside
    (Solo/Rec/1900 yds/50 min)
    Categories
    Swim Workouts
  15. Pacific Masters LCM Championships

    This was a very well run meet and one which I would highly recommend. I finally met scyfreestyler as well as Jim Clemmons and John Morales and spent some time talking to all three of them. I hope to see them again at future meets.

    First event--200 free:

    2:23.35 (1:09.99/1:13.36). This was a non-tech suit Masters PR for me (I went 2:22.02 in 2008 wearing a full body suit) and is among my best swims ever. I felt very loose and relaxed on the blocks, had a good start, and felt very strong in the water. I finished second in my heat and third in my age group.

    Second event--800 free:

    10:37.41 (5:17.91/5:19.50). I had hoped to be a bit faster, but I was still only 1.28 off my time from last summer, and I split it very well. This race hurt more than I had expected, likely due to the 200 earlier in the day. By the time I returned to my hotel I felt as though I had been run over by a truck.

    Third and final event--400 free:

    5:08.00 (2:31.14/2:36.86). This was the first event on Sunday, and I had high expectations for this race, but I think I underestimated the effect of Saturday's two events. My plan had been to take it out in 2:27, which I really should be able to do on the basis of my 200 time, but of course I wasn't even close to that. In retrospect, I believe that the 200 and the 800 combined had the impact of swimming a 1500. If I am going to break 5:00 (I was 5:03.92 last summer), I will need to swim the 400 as the first event of a meet.

    Updated July 27th, 2015 at 07:41 PM by gull

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    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout 07/29/2015

    by , July 27th, 2015 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM

    WARM UP:
    4 X 150 2:45
    4 X 100 1:45

    6 X 50 kick 1:20
    #3 and #6: fast
    1 X 100 swim

    8 X 50--choice-- 1:15
    1-4: perfect stroke
    5-8: descend--#8 @ 100%
    1 X 100 swim

    4 X 100--choice-- 2:30
    Swim all 4 @ 85/90%-up tempo

    Distance swimmers only: 10 X 50 1:00--@ 800 pace

    Nationals swimmers do relay starts then warm down

    1 X 200 IM 4:00
    4 x 50-1 of each- 1:10
    Three rounds

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  17. Some hard some easy

    by , July 27th, 2015 at 07:49 AM (Mixing it up this year)
    This was a combination with one tough set and one easier one.

    2x200 free
    10x100@1:40 free w/paddles & bouy

    4x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    3x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    2x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    1x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    1x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    2x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    3x50@1:00 free w/paddles & bouy
    100 free easy w/paddles & bouy
    4x50@1:00 free w/paddles & bouy
    100 free easy

    Total 3200 meters
    Categories
    Swim Workouts
  18. Week 147 - Saturday

    by , July 25th, 2015 at 10:35 AM (After a long rest)
    So yesterday I would have used the word "hideous" to describe how I felt in the water and today it was a new day and I felt "smooth". Isn't it a funny sport how you can go from feeling so bad to feeling oh so good in 24 hrs. I am still not feeling easy speed but we are still 10 days out. Today felt like I am on track for a great Nationals. I will keep telling myself that anyhow!

    Today was setup scy due a special Olympics at the pool later in the day.

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

    main sets
    12x50 build on 1min
    8x100 on 2:15 at 200 race pace or better
    4x(150 kick on 2:15, 50 under water on :45) with fins

    Warm down
    8x50 on :50 DPS

    i held :29s very comfortably on the build 50s which I was happy with. On the race pace set I swam this as best average rather than race pace and held :54/:55s throughout. I felt smooth. The kick and 50s DPS were swum very easy as active recovery and warm down.

    I I am going home to ice the knee and then have an easy couple of days before another long week next week in Orlando. If anyone has ideas of places to swim LCM I would appreciate some input. Thanks.
    Categories
    Swim Workouts
  19. Thur-Fri, July 23-24

    by , July 25th, 2015 at 10:13 AM (The FAF AFAP Digest)
    Thursday:

    Drylands:


    rehab ex
    rear delt fly, 60 x 4 x 8
    glute isolator, 50 x 4 x 6 each leg
    seated row, 70 x 4 x 8
    good mornings, 70 x 4 x 8
    straight arm dips, 75 x 3 x 25
    deadlift, 65-70 x 4 x 6
    tricep press, 70 x 4 x 8
    standing broad jumps, 10
    hip abductor, 110 x 3 x 6
    bicep press w/15 lb DBs, 3 x 8
    explosive leg extensions, 90 x 3 x 15
    flutter kicks on bosu, 2 x 100


    After drylands, because it was such a beautiful day, I took our dog on a 5 mile walk.



    Friday:

    Heated power yoga, 5 min


    it's amazing how much easier yoga is when you do it as the first workout of the day!

    Swim/SCY @ Sewickley masters

    Warm up:


    500 various
    100 scull
    4 x 25 shooter + 25 EZ

    Main Sets:

    7 x 50 @ :50
    50 EZ

    8 x 25: 1/2 SDK + 1/2 cruise @ :45
    4 x 25: 1/2 SDK + 1/2 sprint @ :45
    -- I didn't sprint on these on the second half. Just did the first half fast instead
    100 EZ
    2 rounds: 6 x 50 + 100 EZ
    X = fatest time
    1 = X + 3
    2 = X + 2
    3 = EZ
    4 = X + 1
    5 = EZ
    6 = X
    4 x 25 shooter + 25 sprint @ 2:00
    -- I did these as 25 shooter + 25 EZ bc I was wasted after the last set
    100 EZ
    1 x 100 sprint
    -- I did flutter kick w/fins, :58
    100 EZ
    1 x 50 sprint
    1 x 100 EZ

    Total: 3050


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

    My shoulders were fatigued by the time I got to Sewy last night, probably from the combo of weights + yoga. All those down dogs and chatarungas really work the shoulders. I was pretty tired and hadn't done much sprinting, so it seemed hard. Today, I'm taking completely off, which is good bc I've been at it 11 days in a row since getting back from vacation. Very timely day off too, as I have a baby shower and graduation party to attend. Hope everyone enjoys their weekend!
  20. Week 147 - Friday

    by , July 24th, 2015 at 09:52 PM (After a long rest)
    I was tired this morning and I think my work week caught up with me. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    10x50 kick on 1min
    6x100 back on 1:45 getting heart rate up
    3x(4x50 with fins on 1min done as open, close, easy, fast)
    4x100 with paddles working on DPS

    Warm down
    200 easy

    i used my snorkel on the kick set and did streamline kicking, on the back I felt hideous but went 1::15-1:17s. On the open, close, easy fast I felt better and on the 50 fasts went 25s(with fins). The DPS I was holding 27 strokes per length. I felt pretty crappy today as I often do as we come down in distance.
    Categories
    Swim Workouts