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  1. 1|12|16 SCM and drylands

    by , January 12th, 2016 at 10:45 PM (Blog)
    Back to normal work schedule, finally.

    45 min of various drills at very easy to moderately easy efforts

    25 UWDK


    worked legs, back and abs
    • On legs and back I used heavy weight but just 3-5 rep (about 90% or less rep max)
  2. Workout 01/12/16: evening

    by , January 12th, 2016 at 10:26 PM (Maple Syrup with a Side of Chlorine)
    Good swim tonight with the team, working on technique ...

    200 swim/100 kick/200 pull/[100 drill]

    300 free perfect stroke [did 400 with snorkel]
    8 x 25 on :40 (odds = burst and cruise, evens = choice) [did all back]
    200 free perfect stroke [did 300 with AP]
    8 x 25 on :25 (same as above) [did all fly]
    4 x vertical kick into 50 FAST [kick - :10, :20, :30, :15]
    2 x 125 on :40sr (100 perfect stroke into 25 FAST) [with snorkel]
    2 x 100 on :30sr (75 perfect stroke into 25 FAST) [with snorkel]
    50 easy and out
    (Masters/Rec/2400 yds/55 min)
    Swim Workouts
  3. Week 172 - Tuesday

    by , January 12th, 2016 at 09:27 PM (After a long rest)
    Today was the first day of my new Tuesday and Thursday workouts and I was at the gym just before 4:30am. My alarm went off at 4am and oh this felt so early.

    This is morning I did dry lands for an hour and then swam for an hour.


    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.
    5x(1:30 vasa swim trainer, :30 rest) all out

    I did two out of 5 exercises with my ab power roller and one of the 5 using a medicine ball. I was very sore right out of the gate today.


    400 free with snorkel on 6mins
    6x50 catchup on :45
    5x100 free on 1:30
    4x100 free on 1:25
    3x100 free on 1:20
    2x100 free on 1:15
    1x100 free on 1:10
    8x50 kick on 1min
    16x50 surf drill on :50

    i held 1:03s on the 100s free. The chlorine seemed high this morning!
    Swim Workouts
  4. Tues Jan 12

    by , January 12th, 2016 at 07:20 PM (The FAF AFAP Digest)

    rehab ex
    good mornings, 75 x 4 x 5
    kneeling ab crunches, 150 x 1 x 8, 160 x 3 x 8 (the weight on this machine seems wrong to me ...)
    single leg squat on high box, 3 x 6 each leg
    straight arm dips, 90 x 3 x 15
    deadlift, 80-85 x 4 x 6
    altitude drops, 5
    altitude drops + squat jump, 5
    star jumps, 5
    resisted standing broad jumps, 30 x 3 x 5
    face pulls, 60 x 4 x 12
    hip abductor, 130 x 4 x 4
    hip thrusters, 35 x 3 x 10

    3 miles on treadmill

    20 minutes of foam rolling & stretching


    Hit the gym today. I meant to do an easy 1000 afterward, but forgot to bring my swim stuff. I laid off most upper body exercises to give my bicep tendon a break. I think that I overdid the TRX planking exercises - too many in one session perhaps. Something to remember for the future.
  5. Sarasota Y Sharks Masters 5:30 AM Workout 01/13/2016

    by , January 12th, 2016 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    1 X 50 fast 1:15
    Two rounds

    1 X 200 kick 5:00
    6 X 50 kick 1:20

    1 X 50 easy 1:15
    1 X 100 build 2:00
    1 X 100 fast 2:30
    Four rounds--choice

    1 X 200 3:20
    3 x 100 1:40
    Three rounds--swim or pull
    Descend 200's 1-3
    Descend 100's by round

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Workout 01/11/16: evening

    by , January 11th, 2016 at 11:11 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill
    3 x (with snorkel):
    - 100 kick with AK
    - 150 swim with AP (50 each: both, right, left hand)
    - 100 pull with buoy

    200 as odds = easy, evens = FAST imo
    200 pull fast with buoy and snorkel
    100 easy
    2 x 25 FAST
    100 loosen and out
    (Rec/Solo/2200 yds/45 min)

    Busy weekend at work, but I was able to hit the gym for elliptical yesterday. Today was my short day and I relaxed a bit this afternoon before supper and a swim. I was surprised by the Masters crew over the New Year with gift, which I used to purchase the TomTom Spark a entry-level gps watch that has swim tracking. Greg was at the pool and gave me some pointers as I used it for the first time in the water. I will write up a separate review after a few more sessions in the pool.
    Tags: tomtom
    Swim Workouts
  7. A little stroke work

    300 with snorkel
    3 x 400 @ 7:00 descend done as
    -25 back kick
    -50 back build
    -25 free EZ
    3 x 100 @ 1:50 (50 fly/50 back)
    4 x 300 @ 6:00 descend done as
    -same as above except breaststroke
    3 x 100 @ 1:50 (50 back/50 breast)
    3 x 200 free @ 3:00 descend
    100 w/d


    Football time
  8. Mon Jan 11

    by , January 11th, 2016 at 07:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    10 x 25 shooters
    100 EZ

    Main sets:

    10 x 25 burst SDK to 15 m + cruise @ 1:00
    200 EZ

    10 x (25 AFAP + 75 EZ @ 3:00-3:30)
    -- extra 50 EZ after #5

    200 EZ

    Total: 2650


    I felt pretty awful when I got in, but then loosened up and did some short speed work. Scheduled a massage for Thursday. I wanted to do some parachute work too, but my right bicep tendon has been a little cranky. Didn't want to push it.

    I hope some more people enter the Buffalo meet. I thought it would garner reasonably good attendance, but barely anyone has entered yet.
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 01/12/2016

    by , January 11th, 2016 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    12 X 100
    4 on 1:45
    8 on 1:30

    4 X (8 X 50)
    Round 1: kick on 1:15
    Round 2: free on :45
    Round 3: stroke(no free) on 1:05
    Round 4: 25 sprint/25 easy--choice-- 1:05

    1 X 200 3:00
    2 x 100 1:30
    4 X 50 1:00
    Three rounds--swim or pull
    50's: descend 1-4 to fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Sun Jan 10

    by , January 11th, 2016 at 11:48 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    10 x 25 back @ 100 pace @ :45 (15 high-16 flat)
    100 EZ

    10 x 25 breast @ 100 pace @ :45 (mostly 17 highs, probably a little faster than 100 pace)
    200 EZ

    10 x 25 breast w/fins @ 100 pace @ :40 (13s)
    200 EZ

    10 x 25, SDK to 15m @ 100 pace then cruise @ :30
    200 EZ

    Total: 2500

    rehab/stretch/foam roll, 30 min


    I was pretty bushed yesterday and avoided any killer sets. It's definitely a pattern with me -- 4 weeks of hard training and I need a recovery week. I also think I need to do more body work. I still haven't been to an ART specialist since moving here, though I may have just found one fairly near me. Off to Sewy shortly.

    Updated January 11th, 2016 at 11:54 AM by The Fortress

    Swim Workouts
  11. Week 172 - Monday

    by , January 11th, 2016 at 09:58 AM (After a long rest)
    I worked my tail off on Saturday drilling post holes and dug about 20 holes with the rented auger. There were two major challenges; first challenge was the auger was very hard to move around in our wooded area. The auger was a one man auger with the motor on a 4 wheel unit that you pushed and pulled and was attached to the auger by a crank shaft. The second challenge was that as we dug the holes the auger bit would hit roots or get under roots making it next to impossible to dig and then get the auger bit out. To say the work was back breaking was an understatement. I did however get to spend time with my dad all afternoon and that alone was worth all the aches and pains that I am now carrying.

    I went to bed at 7pm last night and slept solid all night. In fact I could have very easily just turned over and headed back to sleep this morning. I did not.

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

    Main sets
    8x100 free on 1:30 done 75 swim, 25 streamline kick underwater
    2x(3x200 on 2:30 descend 1-3, 2x100 kick on 1:45)
    100 easy
    8x75 with fins done as fly,back, no breather afap free on 1:05
    100 easy
    2x100 with find afap on 3mins

    Warm down
    200 easy

    OMG I was whooped today. Right out of the gate I was hurting. I still had a good practice but this one took a lot of mental focus to stick with it and not whimp out. I was holding 1:03-1:04 on the 8x100s and going 6 lines underwater. On the 200s I went 2:01,1:59,1:57 on round 1 and 1:59,1:57,1:55 on round 2. I held 1:21s on the kick set. I cruised the fly and back on the 75s and then tried doing the free afap but I was not that fast. I really tried to refocus on the 2x100s afap from a push with fins and went :47.76 on the first 1 jamming the last turn and 46.54 on the second(Tom timed us in these). I was really happy with my effort but they hurt so bad. I never know what to read from times with fins but it was nice to get on top of the water and swim fast.
    Swim Workouts
  12. 1|10|16 SCM

    by , January 10th, 2016 at 02:39 PM (Blog)

    yesterday - lifted weights (shoulders, back, torso, arms, and legs)

    today - SCM

    500 warmup with fins and snorkel

    20 x 30m on 1:00

    • 15m fr fast, from the side dive / 15m easy br or bk

    5 x 25m UWDK on 4:00

    • 18's - 17 high

    once-a-week Sunday run accomplished. 1.5mi in 11:03
    400m splitz ( first split was 409m)
    1:45, 1:49, 1:51, 1:55, 1:57, 1:46

    Updated January 10th, 2016 at 06:09 PM by __steve__

  13. Week 171 - Saturday

    by , January 9th, 2016 at 10:54 PM (After a long rest)
    I had another good night of sleep but woke up sore.

    Today was a crazy busy day, starting with my masters practice, coaching the seniors for 2 hrs, and then putting up a fence in our back yard including renting and using an auger in a wooded area which I knew would be hard work and it turned out that way. With picking up and returning the auger I did not stop all day and I am pooped. The good thing was I got to spend the day with my dad and that alone was worth any amount of tiredness I had; he is awesome.

    Practice was a little shorter than I wanted due to a sprint meet at the pool and all our top age group training groups were in the pool together from 8-10 when the meet started. After my epiphany about the way I attack the race pace set I tried upping my game on the 100s today. I was tired on the warmup and expected to really struggle but I ended up with another terrific set.

    Warm up
    800 Reverse IM twitch

    main sets
    12x50 drill/build on :50
    16x100 at 500 race pace on 2mins

    warm down
    400 easy

    I was out in :55 and held :55/:56 through 9 where I started getting really dizzy and decided to skip 10. I then held :56s on the remainder of this set. The air quality in the pool sucked today and probably had something to do with my dizziness. I especially worked the 2nd 50 of each 100 and one of my training partners made reference to my turns at 50 and seeing me leaving him behind(he held :59s which was a great set for him).

    I am looking forward to a quiet easy day tomorrow.

    Updated January 9th, 2016 at 11:02 PM by StewartACarroll

    Swim Workouts
  14. Friday Double, Jan 9

    by , January 9th, 2016 at 11:25 AM (The FAF AFAP Digest)

    rehab ex
    TRX pendulum crunch, 15
    TRX pendulums, 2 x 25
    TRX ab ripper (to do this you move forward and backward from a straight arm plank to a forearm plank), 3 x 15 -- difficult!
    TRX 3 way: knee in + legs out in a V + legs back together and right into pike, 3 x 10 -- difficult!
    TRX standing roll outs, 10
    TRX bicep curl, 3 x 10
    rope slams, 3 x 10
    alternating rope slams, 2 x 25
    kettle ball swings, 2 x 25
    extreme angle iso squat w/DB, 5:00
    elevated side bridge with hip abduction, 2 x 10 each side

    10 minutes of stretching

    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    10 x 50 kick @ 1:10 accelerate off walls
    -- I did 5 x 50 burst SDK + cruise w/fins, 3 breast kick and 2 EZ
    4 x 100 w/paddles & buoy with 7/3/5/7 breathing pattern @ 1:40
    -- No, I did 4 x 50 DPS free w/paddles
    50 EZ

    Main sets:

    6 x 25 power kick @ :45
    50 EZ

    7 x 100 w/paddles and fins done as: 25 using paddles as kickboard, 25 6 kick switch, 25 double recovery, 25 catch up free
    -- I did odds as assigned, evens = 25 fast kick (10s) + 75 EZ kick
    1 x 100 EZ

    3 rounds:
    4 x 50 @ 1:10 done as: 25 overkick free + 25 sprint free, :5-7 second break at the 25
    1 x 100 EZ

    I did: R1 = fly w/fins, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace
    R2 = 2 free w/paddles, then got out to use my inhaler
    R3 = breast, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace

    6 x 25 burst to 15m then cruise @ :50
    -- I did 6 x 25 breast dolphin @ 100 pace (16s)
    -- bursting at the end of a long practice seem rather futile to me
    200 EZ

    Total: 3250


    I was pretty bushed after that effort and had a big night's sleep. I had planned today as an off today bc Lil Fort has a track meet in Youngstown. My body definitely needs a day off.

    Saw this article on core training on Swimming World: That's where I got the idea for the elevated side bridge with hip abduction. I thought this looked pretty easy, but it was not. I also like the eccentric bosu exercise.
  15. 1|8|16 SCM

    About 500 warmup

    10 X 30m on 1:00 - 15m fast fr / 15m easy br

    10 X 30m on 1:00 - 15m UWDK or UWFK / 15m ez br

    8 X 25 on 1:00 fr with dolphin kick and head up

    100 drills

    100 flutter kick as 12.5 fast / 12.5 easy

    the 8 X 25 really stimulated acidosis

    Updated January 9th, 2016 at 09:58 AM by __steve__

  16. Week 171 - Friday

    by , January 8th, 2016 at 10:10 PM (After a long rest)
    I had a solid night of sleep but was tired this morning and according to my wife I swam a pretty fast mile in my sleep; apparently I kicked and pulled all night .

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

    main sets
    8x75 rotator IMs on 1:10
    6x(150 free with snorkel on 1:40, 50 back at 3rd 50 of 200 pace(:29/:30), 50 kick on 1min)
    200 easy
    16x25 on :35 at 100 race pace
    100 easy
    10x50 free drill focused on high elbow on catch on 1min

    warm down
    200 easy

    I felt out of breath on the rotator IMs but did get better as I got going. i was coming in on 1:30s on the 150s and despite trying to get on it on the 50s I descended on the back going :32,:31,:31,:30,:30,:29. I used the kick as active recovery. I was holding :13s to my feet on the 25s. My right elbow has been a little sore the past month or so and I believe I am dropping my right elbow on the early phase of the catch. We used the 50s as a way of trying to keep my right elbow high. I had my right shoulder rebuilt before going to college and suspect I have always had a slight drop in my stroke mechanics but for some reason my elbow is now sore to the touch. I plan on trying to focus on a higher elbow to overcome the issue.
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 01/11/2016

    by , January 8th, 2016 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are back on regular schedule starting today. We will be swimming a mixture of LC and SC workouts throughout the week.

    2 X 100 2:00
    2 X 150 2:45
    2 X 100 1:45
    2 X 250 4:00

    1 X 400 kick

    1 X 100 moderate 2:15
    4 x 50 1:15
    Four rounds, choice
    50's: odd fast even: easy

    8 X 150 pull 2:30
    1-4: negative split
    5-7: 100 strong/50 fast
    #8: best effort

    WARM DOWN: 4 X 50 easy


    Updated January 11th, 2016 at 01:05 PM by RickMile

    Swim Workouts
  18. 1|7|16 SCM drylands / SCM

    SCM yesterday
    about 1500 of drills and kicking

    lifted weights
    • legs / chest hit hard (nice and sore now)
    • worked back easy

    yoga for swimmers - legs

    SCM today (brought camera for review)

    Warmed up with about 300

    50 NB easy sprint (32)

    3 x 25 fr 95% with plenty of rest

    3x (4 x 15.6m turn drill on 0:18) on plenty of rest

    • from footage, not folding legs into turn fast enough

    Have to work until 11pm tonight then be back in tomorrow morning by 7:00am for a shift, then work through weekend, and then on Monday work from 7:00 am to 4:00pm (quickly change clothes) and work from 4:00pm to midnight. By Tuesday I will be
  19. Thur Jan 8

    by , January 7th, 2016 at 07:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

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

    5 rounds:
    4 x 25 power kick + cruise @ :5 rest
    1 x 50 EZ

    100 EZ

    6 rounds:
    1 x 50 double shooters w/fins
    1 x 50 EZ

    100 EZ

    Total: 2550

    rehab ex: 20 min
    foam rolling & stretching: 30 minutes


    I was glad that I opted for a recovery workout today. I felt really tired in the water after last night's practice. I find it somewhat harder to swim the next day if I swam the night before as opposed to noon the day before. As usual, the hypoxic work was much easier in the warmer water. I still got a couple calf cramps along the way. I read recently that cramping is really a result of nerve over-stimulation, not all the other long suspected causes.

    I signed up for the 1/24 Buffalo meet and booked a hotel. Since it was a flat entry fee, I signed up for 5 events, planning to scratch 1-2 depending on how fast the meet runs.

    I finally got around to stretching today. I should not take my flexibility for granted.
    Swim Workouts
  20. Week 171 - Thursday

    by , January 7th, 2016 at 03:29 PM (After a long rest)
    I once again had a terrific night of sleep and felt great when I woke up. Today I got back to swimming after drylands by starting at 4:55 instead of 5:10am. I did not quite finish what I had hoped to do in the dryland portion but its ok!

    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.
    4 x(1:30 vasa swim trainer, :30 rest) all out

    I then swam for 30 mins

    400 free with snorkel on 6mins
    6x50 catchup on :45
    10x100 pull with snorkel on 1:20
    2x(4x25 on :30 done as open, close, easy, fast)
    100 easy free

    I felt pretty tight after the dryland portion of the workout but loosened up and was ok after the swim.

    After some pondering and thought about this scy season I have decided I am going to build my season plan around spring nationals. Work may change the final meet to be Canadian nationals or no spring taper meet, but I will handle those as they come and will plan for spring nationals.

    In an ideal world I would do spring nationals and Canadian nationals but unfortunately that's not on the table due to my kids school schedules and the cost of doing two travel meets(without my family). Another big factor in my decision is the ability to do a really fast relay with Water Rat(and hopefully Fort), and another shot at my little Ewok buddy from Austin before he ages up. I am not making excuses(although I am sure if he reads this as I know he will, he will see this as an excuse for my performance last year), but look forward to a race with both of us healthy!

    My tentative spring meet schedule will be:

    1. USAS Champs Meet in Rockwall, TX on 20 Feb(this may get scratched if my daughter still needs her TAGS cuts)
    2. DAM scy Spring Meet in Dallas, TX on 19 March
    3. South Central Zone Meet in Frisco, TX on 8-10 April
    4. Spring Nationals Meet in Greensboro, NC on 28 April - 1st May
    5. Rockwall Intersquad Meet in Rockwall, TX on 7 May(yet to be sanctioned)

    I will swim M,W,F,Sa and do dryland and swim on T,TH. I am looking to add one more swim workout into the schedule and focus on aerobic swimming during this workout. I want to continue to swim a range of events and I think my 800m swims suffered in both LCM and SCM as a result of dropping my yardage and ramping up my intensity. I was doing about 20k last season and would like to increase my yardage to 23-25k. I have not yet figured out how to add this workout to my schedule and keep my wife happy. My options appear to be:

    1. Find a local pool to swim at on Sunday
    2. Do my drylands on Tuesday and Thursday from 4:30-5:30am and swim from 5:30-6:30am
    3. Do a double on Monday or Friday after I am done coaching

    I am leaning towards option 2 because I am often awake at that time anyway and its also the only option I don't have to take away time from my family, but in reality is the hardest on me, so we shall see how this goes.

    I have goals done and splits and race pace targets so hopefully I will be able to stay healthy and have a great season. I am excited for the season.
    Swim Workouts