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  1. Wed Oct 29 2014 SCY

    by , October 29th, 2014 at 03:46 PM (Ande's Swimming Blog)
    Wed Oct 29 2014 SCY

    Whitney Coached
    Diving well 6:30 to 8:00 dove in 10 min late
    swam with Mike Tyler & Sierra

    Warm up
    went around 500

    Main Set

    4 rounds of
    50 on 40 done 25 fr 25 fl
    100 on 1:20 done 75 fr 25 fl
    150 on 2:00 done 125 fr 25 fl
    200 on 2:40 done 175 fr 25 fl
    8 x 25 fly fast on :25
    rest 1:00 next round bk, then br
    on 4th round intervals change to
    35, 1:15, 1:55, 2:35 & 20

    200 easy

    6 x 150 on 2:00 done 50 fr 50 bk 50 fr
    desc 1 - 3 hold 4 - 6

    100 easy

    Next Meets:

    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX

    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/30/2014

    by , October 29th, 2014 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 x 50 descend 1:05
    4 X 25 sprint :40 #4 on 1:40
    Two rounds, choice.

    1 X 100 cruise 2:15
    1 x 50 @ 100% 1:30
    Four rounds, choice.

    6 X 100 2:15
    odd: cruise
    even: @ 85/90%

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Week 109 - Wednesday

    by , October 29th, 2014 at 12:33 PM (After a long rest)
    I had a great night of sleep but was sore when I woke up this morning; particularly my shoulders.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    5x100 IM on 1:40
    16x50 on :50 at 200 race pace(26/27), swum to failure at which point skip a 50 and get back on it. 3 failures ends the set.
    3x200 perfect stroke on 3mins
    8x100 kick on 2mins best average

    Warm down
    8x50 drill swim on 1min

    Today was our 200 race pace day and this is always tough, but it was especially tough today. I held 26 high/27 low through #12 and missed #13 going 28. I skipped 1 and then finished out the set going 27s. This really hurt and I am still struggling with looking at failure as a success. This is still not usrpt but getting very close. The send off is a Rushall prescribes but we stopped at 16 rather than continue until multiple failures. This is a very hard set.

    When Tom told us we were doing a best average kick set my heart sank. This always always always hurts and again today was no exception. I started out holding 1:20s but in the middle slipped to 1:24s on two before getting back to a respectable 1:22 on the last two. Tom said my average was a 1:22.

    At the end I was so exhausted and my legs hurt so badly that I struggled to get dressed and even to stand. Several hours later I am still in a world of hurt. I have 2 more weeks before I back off for the SPMS meet. Cant wait!
    Swim Workouts
  4. Weird Dream - Wed, Oct 29, 2014

    by , October 29th, 2014 at 10:29 AM (Trying to Train Smarter, Not Just Harder)
    So I woke up with the weirdest dream - perhaps some of my swim cronies have had this one - I was at the end of a swim practice, in the pool, with the impression that I had spent most of my water time chatting with people on the deck and to fellow swimmers between sets - - and the feeling I had was that I had totally wasted my time & I felt so dissatisfied with myself! Interesting thing to dream about right before waking, especially since I hop out of bed and head straight for the pool on Wednesdays.

    Solo at 5:30AM. Better than being solo at noon Saturdays, cuz I just get it done. Working on EVF as much as I possibly can.
    10 x 500 (basically) except that I had to get out early on the last one

    500 warm-up
    500 pull
    5 x 100 IM
    500 pull no paddles
    5 x 100 kick IM order
    500 swim
    5 x 100 IM
    500 pull
    500 swim
    300 (50 free, 25 breast)
    Total 4800 SCY

    Updated October 30th, 2014 at 08:09 PM by Celestial

  5. My favorite distance set done well in hot water

    by , October 29th, 2014 at 08:15 AM (Mixing it up this year)
    The water was hot today at 81.9. Still I needed to loose some weight so it was going to be a hard workout today.

    500 free
    500 free kick w/zoomers
    15x100 free w/paddles & bouy
    #1-5@1:35 went 1:25, 1:25, 1:24, 1:23, 1:23
    #6-9@1:30 went 1:23, 1:23, 1:23, 1:23
    #10-12@1:25 went 1:19, 1:19, 1:19
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:19
    500 free kick hard w/zoomers
    500 fre w/snorkle EZ

    Total 3500 yards
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 10/29/2014

    by , October 28th, 2014 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30
    4 X 50 descend 1:00
    2 X 100 kick 2:30
    Two rounds

    1 X 75 build 1:15
    1 X 50 @ 100% 1:00
    2 x 100 cruise 2:00
    Four times through. All choice.

    8 x 25
    odd: build to race finish
    even: sprint 25

    1 x 500
    swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Week 109 - Tuesday

    by , October 28th, 2014 at 09:33 AM (After a long rest)
    I had a good night of sleep and felt good this morning. This mornings workout was lifting followed by a 2000 yard loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,10,10 reps per round increasing weight by round


    400 free with snorkel
    6x50 catchup on :45
    10x100 swim on 1:30
    6x50 easy

    i worked the weights hard today and was able to do 10 reps at last weeks weights while doing 10,8,6. The swim felt hard and nothing was easy in the pool this morning. I did feel much better after the loosen up swim.
    Swim Workouts
  8. What possessed me to work hard

    by , October 28th, 2014 at 08:18 AM (Mixing it up this year)
    Tried to stay away from my paddles this time and what did I do?.....Fly. The set I did is not as good short course as long course.

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:35, 3:37, 3:21, 3:22, 3:13 all over the place on this one
    500 free kick w/zoomers fast
    3x100@1:45 free w/snorkle holding 1:35's
    200 free EZ

    total 3000 yards
    Swim Workouts
  9. Mon 10/27/14

    Lots of rest with expected speed tonight.

    300 swim
    6 x 50 kick @ 1:15 strong
    5 x 100 @ 1:45 choice descend (went back)

    4 x 300 @ 4:45 even pacing
    -odds pull , evens swim

    3 x through
    4 x 50 @ 1:35 at 90%
    50 @ 1:35 at 100%
    2 x 50 @ 60 active recovery


    i didn't swim extremely fast tonight but felt good. Consistent but mediocre sums it up perfectly.
  10. 10|27|14 LCM

    by , October 27th, 2014 at 04:59 PM (Blog)
    Finally swam in a real pool

    40 x 12.5 on 0:15 fr
    20 x 12.5 on 0:30 fr
    10 x 12.5 on 1:00 fr with fins
    • form first, AFAP second

    500 fr with fins
    50 flutter kick for time - 0:47 (yuk)
    200 kick with fins

    Really, this was the first swim workout I've done that resembled anything close to tough since like, June. Made me exhausted

    Updated October 27th, 2014 at 11:40 PM by __steve__

  11. Friday-Monday, Oct. 24-27

    by , October 27th, 2014 at 04:42 PM (The FAF AFAP Digest)
    Friday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters
    100 EZ

    Main Sets:

    8 x 25 SDK @ 100 pace to 15 m then cruise @ :45
    100 EZ

    4 x (8 x 25 w/fins @ 100 pace @ :40 + 100 EZ)
    -- back/breast/free/dolpin kick
    -- took very few swim strokes
    100 EZ

    5 rounds:
    1 x 50 swim w/fins @ 100 pace @ :50 (free/free/breast/back)
    1 x 25 AFAP kick
    1 x 75 EZ

    100 EZ

    Total: 3350


    Was shearing back some perennials and that did not appear to agree with my shoulder ... Then had a whacking bad night of insomnia and didn't have the energy to do anything on Sunday.

    Monday: SwimSCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    3 x 50 single fly @ 1:00 + 50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 @ 100 pace to 15 m and then cruise @ :45
    150 EZ

    -- did free on a couple of these and it hurt a bit so had to kick the whole workout

    2 x mini kick mountain w/fins (flutter, backstroke kick)
    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:14
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:3
    1 x 50 @ :45
    100 EZ

    20 x 25 dolphin kick @ 100 pace @ :35
    -- 12 flat -mid
    200 EZ

    Total: 3950


    I was a bit grumpy about the wasted weekend today and a bit grumpy about the shoulder. I guess rotator cuff tears take longer to heal than labral tears. The one I had a few years ago healed much more quickly.

    Here are the Sprint Classic results if anyone is interested:
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/28/2014

    by , October 27th, 2014 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    10 X 50 choice 1:15
    #3-6-9 are fast #10 is easy

    4 X 250 3:45
    Negative split each swim

    4 X 50
    From the blocks--sprint 25 and turn, easy return

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Week 109 - Monday

    by , October 27th, 2014 at 09:32 AM (After a long rest)
    I had a relaxing evening after the swim meet and watched a Netflix period mini series called Reign about Mary Queen of Scots. Sort of like the series The Tudors but without the beheadings and scantily dressed young ladies. It was pretty mindless tv to be honest. I had a decent nights sleep.

    I felt pretty crappy in the pool today. This was an aerobic recovery workout which should have felt great but unfortunately I had aches and pains today.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    6x(300 swim with paddles on 4mins, 100 kick on 1:50)
    12x50 drill swim IM order on 1min
    12x25 underwater with fins on :45
    4x50 free on :40

    warm down
    100 easy

    on the 3rd round of the main set I felt my left hand paddle crack. I would like to say it was where I was pulling so hard but I don't think that was it. The paddle held together(just) but kept pinching my wrist as it flapped around. It cracked in a weird spot; bottom middle, where my arm covers the bottom of the paddle. I was holding 3:09-3:10s on the 300s and 1:25s on the kick. My legs felt tired today.
    Swim Workouts
  14. Took the weekend off

    by , October 27th, 2014 at 08:27 AM (Mixing it up this year)
    Feeling stronger having taken some time for my body to recover. I probably need more of this but will have to see if I can manage.

    500 free
    500 free kick w/zoomers moderate
    5x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:29, 1:27, 1:27, 1:27
    500 free drills w/snorkle
    500 free kick w/zoomers fast
    4x100@1:45 free went 1:31, 1:28, 1:27, 1:27
    200 free EZ

    Total 3100 yards
    Swim Workouts
  15. 10|26|14 drylands again

    by , October 26th, 2014 at 11:56 PM (Blog)
    23 x 67M fast run / 27M walk on 0:40

    Have to do my once a year reserves fitness test next weekend. This will be my last run before the test.

    It will consist of:

    1) waist measurment
    2) 1 minute of pushups
    3) 1 minute of crunches
    4) 1.5 mile run

    I will get max points for the first 3, but there's no way I can max the run - requires a high 9 minute! Though I should at least run a mid 10 minute which would score me a 98.X % on the test. Not bad for a short distance swimmer that's been running 2 miles a week for 3 months. Haven't done a trial to confirm this, so if I don't report back on that it would mean it was embarrasingly slower.
  16. USAS - Race Level 3 Meet

    by , October 26th, 2014 at 01:18 PM (After a long rest)
    Since my daughter aged up to 11/12 she has no longer got BB and A times in her weaker events so this weekend was a meet where she swam off strokes and new events. I don't have many events I can swim at this level but decided to swim the 100 fly this morning. I realized when I signed up that I had never swum a 100scy fly before(even in college). Growing up in England I swam scm and did the fly in that form many times. Yesterday my daughter did her first 200 breast and 200 fly and did awesome. This morning we headed to the pool together(this is my favorite part of the swim dad experience). She and I are very close but the drive to the meet is always special and this morning was no exception; we spoke swimming but she also told me she was proud of me but would be more proud if I did the 200 fly now she had done one.

    It's a little awkward at these meets since I am the only master at them but I did the kids warm up off to the side. I try to let the kids be kids and not interfere; it seems to work best. I felt very sore from yesterday but did loosen up finally.

    I was in the 10th event of the session and when it was my time to swim there was a mixup in my lane and I was not ready when the timer told me to step up. I did what I was told and it was fine but I was the last on the block and was not quite ready. As it turned out I swam in the wrong heat. That said I swam well and felt good until the final 10 yards and ended up going 56.x I could not see the .x but think it was 56.63. I hoped for a little quicker but I always do. It's hard to argue with a best time. I enjoyed the race and will swim it again. With some more training it could be an interesting event when I age up next year. I am also looking at a meet in the spring to do a 200 breast, 200 fly and 4 IM. My daughter beat me to them but I think I owe it to her.

    Another fun fun day at the pool. I keep asking myself, why did I stop for 22 years?

    Updated October 26th, 2014 at 01:31 PM by StewartACarroll

    USA-S Swim Meets / Events
  17. 10|25|14 dryland

    by , October 26th, 2014 at 10:45 AM (Blog)
    10 consecutive jumps on to 37" platform

    Superseted without rest except for moving around and stuff. Pullup station once was taken, had to go some where else adding about a minute of rest on 3rd round.

    DB BP (55's) + BW pullups (163) + one arm upright rows on guided squat rack machine (65)

    RD1 (reps each exercise): 20 - 10 - 10
    RD2: 20 - 10 - 9
    RD3: 17 - 9 - 8

    Updated October 26th, 2014 at 01:15 PM by __steve__

  18. Workout 10/25/14: morning

    by , October 25th, 2014 at 04:27 PM (Maple Syrup with a Side of Chlorine)
    My day off yesterday consisted of my driving an hour north to cover the pharmacy at a sister store for 12 hours, but it is a relatively quiet store so a good change from my nromal hectic pace. Masters today:

    200 swim/200 kick/200 skull-swim/200 IM drill
    4 x 25 build

    Broken Mile:
    3 x 100 on 1:25
    4 x 150 on 2:10
    3 x 200 on 2:50
    3 x 50 on :50

    50 eazy on 1:00, 50 fast (did back - :33)
    200 loosen and out
    (Masters/Rec/2850 yds/65 min)

    Good practice today with the crew; the sun is shining after a week of cold rainy days. After practice I went to a meeting with the exchange program, had soup for lunch at a local bakery, now relaxing for the night. Tomorrow morning before church I will help my brother with registration at the annual cyclocross race in town, then off to see my grandmother who fell and had to have her hip repaired. 93 and going strong!
    Swim Workouts
  19. Week 108 - Saturday

    by , October 25th, 2014 at 01:49 PM (After a long rest)
    I finally had a good nights sleep last night and felt decent this morning. I decided last night I was going to wake up 10 minutes early this morning and eat a little more than normal with the hope of having more energy. I had a big bowl of oatmeal and felt pretty full as I left the house but this feeling went away before I made it to the pool. The extra food and energy helped today. I was anticipating our race pace 100s at 500 pace but Tom decided to switch it up. At first I thought it was going to be a recovery workout but alas it most certainly was not.

    Warm up
    12x 2 turn 50s on 1min with snorkel

    main sets
    5x(1x25 free on 1min, 2x50 free on 1min, 3x100 free on 1min)
    125 easy
    12x50 drill swim on 1min

    warm down
    200 easy

    The main set was a beast. The 25s and 50s became recovery from the 100s which were touch and turn and as the set went on it became harder and harder to even get close to the time. On each round I tended to follow the same pattern. The first 100 I was coming in at 57/58, the second right at 1min and then the last one I fell further and further off as the set went on. Through 3 rounds my last 100 tended to be around 1:02 but the last two I was 1:04 and 1:05. I don't know what to make from this set. I think I am in good shape but today and yesterday my pace seemed to suffer pretty badly as I went further. Maybe it's just a tough set but I had hoped to not die as badly as I did. The rest of this workout was swum as loose easy recovery.

    after swimming I did 10mins on the vasa trainer and 10mins of abs then headed to yoga. Yoga was interesting today. We focused on wrists, elbows and shoulders and did some really interesting holds and stretches. I was very sore in places I don't think I have been in before.

    Tomorrow ow is my kids meet and I am only swimming the 100 fly.

    Updated October 25th, 2014 at 02:11 PM by StewartACarroll

    Swim Workouts
  20. 10|24|14 SCM

    by , October 24th, 2014 at 09:33 PM (Blog)
    10|23|13 - drylands

    15 x 100m run on 0:40 (20 - 21's)

    40 min of stretching / yoga

    40 min weights

    10|24|14 - SCM in pool without marks, lines, etc - eyes at surface whenever on belly
    10 x 50 on 1:00 kick with fins

    • on belly with board - odds / on back - evens

    20 x 25 kick on 0:40 with fins

    20 x 25 on 0:40
    • fly - odds / head-up dolphin kick free - evens