I had a pretty stressful day at work yesterday with an employee telling me he had an offer from a competitor and wanted to stay with us but felt he needed an increase in salary because the competitor had offered him 30% more than he is currently on. This employee is a key person and I genuinely think he is enjoying working with us, but with the economy hotting up I suspect this won't be the last time I have this type of conversation. If only I could solve the problem by increasing our prices 30% and passing this along to my employees.
Long story short I had a lousy nights sleep thinking about what I can do about my work challenge. I was hoping to have a good practice but did not have any real expectations. To my surprise we had a recovery workout today. The pool was setup as lcm today.
400 free with snorkel
8x50 catchup on 50
8x50 back on 50
10x100 pull with snorkel on 1:10
8x100 IM on 1:35
6x100 kick on 2mins
4x100 build on 1:30
2x100 fly on 1:45
Our coach talks about learning to be comfortably uncomfortable and this describes how I felt on the 10x100s pull. I held 1:06-1:07 on all of them. Nothing else was really special.
Updated June 25th, 2014 at 09:55 PM by StewartACarroll
Disobeyed personal orders to stay dry (ear infection) for a brief workout.
400 warmup worth of free and drills
4 x 50 fr from block on 5:00 + 50 easy
30, 27, 27, 28
5 x 25 fr from block + flip on 3:00 + 25 easy
Breathing does not seem to slow me as much as before these days. So much less painfull when you breath more than 2 - 3 times per 50 sprints
Wed June 25th, 2014 5K Postal
6:00 to 7:30 Swim Center LCM
Trained Mon but not Tue
dove in at 6:05 with no warm up the group started at 6:00
had a little controversy about whether I had a lane or not
The coach had us make lane reservations so I made one with her.
One woman made reservations, then canceled and gave hers to another swimmer
but she also told the coach she cancelled and the coach gave her slot to another swimmer. I walked in seconds before the group dove in and nearly didn't have a lane.
Which would have sucked because my wife came with me 40 miles from Martindale.
0200 0:02:33.5 1:19.6
0800 0:10:35.7 5:19.50
1200 0:15:52.5 5:16.8
1600 0:21:08.7 5:16.2
2000 0:26:23.7 5:15.0
2400 0:31:40.7 5:17.0
2800 0:36:54.8 5:14.1
3000 0:39:31.8 19:42.0
3200 0:42:09.1 5:14.3
3600 0:47:25.3 5:16.2
4000 0:52:41.7 5:16.4
4400 0:57:57.7 5:16.0
4500 0:59:16.7 1:19.0 19:44.90
4600 1:00:35.1 1:18.4
4700 1:01:50.7 1:15.6
4800 1:03:08.8 1:18.1 5:11.1
4900 1:04:26.8 1:18.0
5000 1:05:44.2 1:17.4 5:09.1 (last 400) 19:21.70 (last 1500)
I just swam the whole thing, long steady and slightly uncomfortable.
Think my best time ever as a masters or recent years in a jammer was 63 min something on my way to the 10K. Today was a pretty good effort and I'm certain I can go faster, I never turned on my kick. for a while I was doing a single DK off each turn.
Maybe I'll take another whack.
3 X 100 2:00
1 X 200 3:30
4 X 100 1:45
1 X 300 negative split
10 X 50 kick 1:15
1 X 50 fast 1:15
1 X 50 easy 1:15
1 x 50 fast 1:15
1 x 100 easy 2:30
Four rounds, choice.
6 X 200 pull 3:00
WARM DOWN: 4 X 50 easy
For me this was a great workout. I know I will feel it after.
500 free kick w/zoomers
5x100 free w/paddles & bouy
100 free EZ
R1@1:45 went 1:35, 1:34, 1:32, 1:32, 1:32
R2@1:40 went 1:32, 1:32, 1:30, 1:30, 1:31
R3@1:35 went 1:30, 1:30, 1:31, 1:31, 1:31
500 free EZ w/snorkle
Total 3300 meters
45 mins of weights first, then to pool:
5 x 100 pull @ 1:35
500 pull HARD - meant to time myself, but some moron moved the clock during my swim & it turned OFF. Great - well, it felt good, anyway.
Just can't seem to make myself wake up earlier than 4:50 to get to the Gym, and with my new job, I HAVE to gt out of the pool by 7 to be ready to drive at 7:30, so I only had about 35 minutes (or less) in the water today. But I felt goood
5 x 50 on 2:00 free
mid high 30's
500 easy fr with snorkel
8 x 50 flutter kick on 2:00
6 x 25 fly on 1:00 with fins and snorkel
Had to go to doctor for another ear infection. Plan to take a break from the water. 2 weeks in Spain early June for work, then 2 weeks in Aruba after for fun! Ear needs to be healed
3 X 100 2:00 1:45
1 X 200 3:30 3:30
1 X 100--faster-- 2:00 --
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 5:00
1 X 100 swim 2:00
2 X 100 IM 2:00
2 x 50 stroke 1:15--#2 on 1:45
Four rounds, choice
5 x 250 3:45
swim or pull
Build last 50 of each swim
WARM DOWN: 3 X 50 easy
I had to travel to Houston yesterday with work and due to bad weather across Texas my flight was delayed and what should have been a painless travel day proved to be a painful stressful day. At one point I thought we were going to have to cancel the trip which would have been a pain since various people from New York and La had arrived over the weekend and just us locals would have had trouble showing up. As it turned out I made it about an hour late but I made it. Luckily I hit no issues coming back and was home by 8.30pm so in the end went to bed within my operating window. When I woke this morning I had a decent nights sleep and as usual was excited to go to the pool. Today's workout was tough and high chlorine levels did not help.
8x100 on 1:30 with snorkel
4x(200 free on 2:20, 2x100 kick on 1:50, 2x50 overkick on 1min)
6x200 on 3:15 swum as drill,swim,kick,swim
i worked the 200s hard today and went 2:16,2:15,2:14,2:13 by round. The kick was hard today and the were pretty much touch and turn. The overkick I swam as active recovery. The 200s as warm down I again worked on hand entry.
Had to do butterfly just to loosen up my back. I am still trying to recover from the weekend.
At the end of practice this father walks in with his kids and sits two lanes down from me. I am about to choke from the smell of his cologe. It was like he bathed in it.
500 free kick w/zoomers
200 fly scull drill w/snorkle and zoomers
200 torque drill w/snorkle and paddles
200 1 arm fly alt rt/lt by 50 w/zoomers
200 fly kick on back w/zoomers
4x50@1:30 fly went 57, 59, 58, 58 this was were the smell was getting to me
5x100@1:45 free w/strapless paddles and bouy
Total 2500 meters
100 flutter kick
22 x 50 fr on 2:00 with snorkel
20m AFAP / 30m easy
2 x 50 fly / 50 easy kick on 3:00 with fins
Time to rebuild speed with a late summer SCY meet approaching.
I heard earlier about Chris Clarke's passing yesterday and my heart goes out to his family(especially his daughter who I know he thought the world of). So so sad and he will be sorely missed.
I had a restless nights sleep last night and woke a couple of times feeling dehydrated and ended up drinking too much which then woke me up later in the night. I was at the pool early and had my warmup done before most people arrived today. I was curious to see if I felt better today which I did. Due to the B/C meet this weekend, the pool was setup for scy.
400 with snorkel
12x50 catchup on 45
8x100 kick on 1:50 descend 1-4, 5-8
9x200 swum as 3 fly on 3:10, 3 back on 2:45, 3 free with snorkel on 2:30
4x(50 fast free, 50 kick, 50 easy all on 1min)
700 breathing 3,5 by 50 concentrating on hand entry
I felt pretty decent today compared to Saturday. On the kick set I descended as instructed and went 1:25,1:22, 1:20, 1:18, 1:26,1:22, 1:21, 1:19 and felt strong. I can honestly say I have not done a 200 fly since being and age grouper and today reinforced why I have not done it since. I only have one speed on fly which makes these very tiring. I held 2:20 on the fly alternating fly and one arm fly by 50. On the back I descended from 2:15 to 2:10 and actually felt good. On the 200 free I descended from 2:10 to 2:05 and again felt pretty good and smooth.
The 4 rounds with the fast 50 I felt fast and strong and went 26,25,25,24 by round. On the kick I was holding 38-40s.
I used the long warm down to really work my hand entry and it's feeling good. I still tend to thumb enter with my right hand but it's definitely better than it was.
4 X 100 2:00 1:45
4 X 50 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
1 X 400 kick + 100 swim
4 X 50 fast 1:15
1 X 200 moderate 4:00
Three rounds, choice.
12 X 100
5 on 1:35
5 on 1:30
2 swim down on 2:00
Alabama State Games
I've been training for the Alabama State games for the last month or so. This is a fun meet that I do mostly because I get to swim on the same team as my kids. The events are all fairly short 50, 100, 200 free +100s of each stroke and a 200 IM. It's not what I typically go for but the 200 free and 200 IM are worth trying without swimming a 1650 first. Training for this has been great. I've been shooting for a sub-2:00 in the 200 free for a while and it looked like I would get it this time around. A couple weeks ago, I swam a 2:10 in practice and had a 1:59 broken 200 free at the beginning of taper.
Sadly, I sabotaged all my efforts in several different ways. First, I officiated two late away meets last week and ended up spending way too much time on my feet. I didn't rest and it didn't help my taper any. Second, I agreed to apprentice stroke and turn judge at the games. They sanctioned this meet with USAS this year so I got an opportunity to squeeze in another session and get closer to full certification. I don't think it hurt much at the beginning of the meet but 4 hours standing up didn't help my later events. Third, I didn't warm up enough. That's partially because of a meeting for excuse #2. I really need a solid 1500 yards to get going and only did about 500 for this meet. Fourth, I gained too much weight. I typically gain a few pounds during taper topping out at around 188-190. Yesterday, I weighed 196. Fifth, I just didn't feel very good Saturday. A quick bathroom break before my 100 fly seemed to improve things for me but prior to that, I just didn't feel great before any of my races. Finally, I went on vacation just prior to taper. I did swim quite a bit on vacation but my intensity levels dropped and I wasn't focused on sprinting any.
With all my excuses out of the way, here's the bad, bad and ugly:
200 Free - Seed time: 2:03.04, Meet time: 2:05.67
Splits: 28.55, 31.49, 32.72, 32.91
No sugar coating this disaster. I was on pace after 100 yards but just fell apart. No energy left and I ended up coasting home.
50 Free - Seed time: 25.97, Meet time: 26.40
This really wasn't too terrible but I should be faster than that. During practice, I did a 26 unshaved.
200 IM - Seed time: 2:21.75, Meet time: 2:22.99
Splits: 30.53, 40.59, 39.97, 31.90
This wasn't too bad either and while it was slower than last year, it was faster than I swam earlier this year in Auburn. My breaststroke split was pretty bad for me though.
100 Breast - Seed time: 1:09.53. Meet time: 1:12.51
Splits: 34.75, 37.76
This swim felt great but it was way off my time from last year. When I touched the wall, I thought I might have set a personal best but the clock disagreed.
100 Fly - Seed time: 1:05.02, Meet time: 1:05.94
Splits: 30.61, 35.33
Looks like I went out a bit fast but overall this was one of my better races. And I really didn't train for it at all.
100 Free - Seed time: 56.89, Meet time: 59.31
Splits: 28.62, 30.69At this point, I was resigned to having a poor meet and I was so tired anything under 1:00 was going to be a "victory".
Since nobody else signed up in my age group this year all races were uncontested and I'm a repeating 6-time Alabama State Champion. Next year, I'll either take my taper a little more seriously and not officiate or just forget the taper and swim it tired. But I'm not going through the trouble of shaving just to stink it up again.
Next Month: Top ten watch... will my 1650 time make the preliminary listing this year? Or, will a missing pool measurement or unlisted event result knock me out? Stay tuned!
Updated June 23rd, 2014 at 12:25 PM by pmccoy
My knee has been having issues when I push off walls, basically when it is straight. Did manage a good swim yesterday with my 200 Free, 200 IM was ok considering my knee and the 50 free STUNK!
Today back to distance day. It was suposed to be easy recovery but I was feeling strong.
500 free kick w/zoomers
2 rounds R1 w/paddles & bouy R2 w/strapless paddles & bouy
3x200@4 free descend went R1 3:18, 3:11, 3:08 R2 3:15, 3:08, 3:02
200@5 back easy recovery
400 free easy w/snorkle and 6 beat kick
Total 3000 meters
This is the second time I made finals but it wasn't in 200 fly which most kids and adults don't want to do twice.
My 100 free was about the same as last year 1:18.58. The 200 back was also about normal at 3:22.81. My 50 back was 44.80 in prelims and 44.58 in the C finals those were my third and forth fastest times! I actually thought I went slower in finals but that was not the case. A rather successful day.
I must say my body does not recover as well. Might need some
I had a restful nights sleep, thanks to some cooler temps and delightful evenings of late. Used some sets from a kiefer.com workout with the group today:
200 swim/100 kick/200 pull
4 x 25 build (choice)
300 Pull (every 4th lap FAST)
4 x 75 on :20sr (25 mod/25 FAST/25 mod)
4 x 50 on :20sr (focus: streamline, 2 hard strokes, cruise)
400 swim (peek halfway, neg. split) <- did IM (5:44)
2 x 30 second Vert Kick into 25 sprint then 25 easy back
12 x 25 on :30 (odds = easy, evens = fast)
200 loosen and out
(Masters/Rec/2400 yds/75 min)
Nice practice today with Greg, Kevin, Rebecca, and a new face - Sheryl. She is a twice a week early morning swimmer that Rebecca recruited to practice with the team - I am very impressed with her as she did half of the sets above and did a great job!
I got home and headed to Applegate for their community day. The VT Baptists have a huge bouncy house, popcorn and snow-cone machines, cornhole-type games, and other "festival" things that can be rented out for events like this. With my pastor in the hospital, it fell to Herb and his crew to set everything up, so I helped to eat some food, man the popcorn machine, traffic control in the bouncy house, then the take-down crew. Another beautiful day and a great time to help add some fun to the celebration there, and we left man arrived with a horse to give the kids a ride.
There is an age group B/C meet at our pool this weekend so the pool was setup for scy. I had a good nights sleep last night and did my normal Saturday routine which included an extra large cup of coffee before practice(it's the only day I treat myself to coffee before I swim). I was feeling pretty peppy when I arrived at the pool and as I arrived I saw many of the age groupers going off the blocks on there main set and I immediately jumped to the conclusion the masters would be doing something similar. Tom then told me my set today was 6x1s. I assumed he meant 6x100s best average and told him that would be great only for him to explain what he was after on the 6x1000s. I actually don't mind 1000s in practice but was definitely caught off guard on this one. I was the only one doing this today which made it mentally very tough. I was also in a lane next to one of our most talented masters swimmers(former national champion) but also one of our most chatty swimmers. So today's workout had a large aerobic portion to it with the final 2x1000s swum as descending swims with instructions to drop to pretty quick times. Between 1000s I tried avoiding the chatty chatty stuff and just got on with the workout, which mentally was pretty tough.
1000 with snorkel
1000 swum as alternating kick and free by 50
1000 swum as alternating kick and back by 50
1000 descend by 100 with 10 seconds rest at each 100
1000 descend by 200 with 10 seconds rest at each 200
This workout took about 75mins. I loosened up on the first 1000 but by the middle of the 3rd 1000 I started to stiffen for some reason and felt hideous until the end of the fifth 1000. On the last one I worked pretty hard and ended up going 2:02 on the last 200. This was a weird workout in the sense that I had every feeling you could imagine. At first it felt like a recovery workout, then I stiffened up and it was hard, then as I tried picking it up on the round with 100s and had no speed followed by the 200s where I felt good. I think the hardest part of this workout was the mental side of just sticking with it.
After this I lifted and did my normal 3 rounds going 10,8,6 reps per exercise per round at 80%,max and fail. Once again I focused on my legs.
3x(leg press, leg extensions, leg curls, lunges, squats, lower back extension)
Completed my Lochte-esque drylands this morning - moving the pellets from the driveway, down some tables into the basement, then restacking all 4 tons. This year with the three girls and my son, we did it all in about an hour. 200 x 40# bags - I was in the basement lifting each bag and tossing to Preston to straighten out on the pile - my hammies are squeaking now :/
After getting cleaned up I took the crew to the local diner, the Blue Benn, for breakfast. I forgot how great the food is, and the large portions for a very fair price. I had the garden scramble with toast and homefries and was full all day.
In at noon for an easy swim:
200 Fr/200 Bk/200 IM drill
kick swim pull with snorkel (used AP with swim and buoy with pull)
050 100 200
100 150 300
050 100 200
4 x 75 on 1:15 (kick, IMO fast, pull
200 easy and out
(Solo/Rec/2350 yards/50 min)
Spent the afternoon helping my daughter clean the inside and out of her car; a nice time together and her car looks great. I think the battery on my motorcycle needs to be replaced, as it is not holding a charge when I take it off the trickle charger (it's at least six years old, so probably due).
Busy day tomorrow: after practice in the morning, I'll represent my church at a community day in town (bouncy house, popcorn/snow cones/horse rides) until 4, then off to the high school track for the Relay for Life. Sunday is looking a bit less rushed, although I will be preaching at church because our pastor needs gall bladder surgery on Monday and has been in the hospital since Wednesday. My first time leading the service, and I'm following his message from last week about being a hearer and doer of the Word with some observations from Paul in Philippians 4:8-9. Now to get a key to open the front door!
They got the temperature down to 79.8 better than the 81.5 this morning. Swam my best 800 free in over 4 years with a 12:07.90.
I am going to work on holding this pace for my full 1500.
Tomorrow I have the 50 back, 100 free and 200 back. Can I recover by tomorrow morning? Good question we will see.