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  1. Thursday, Oct. 31

    by , October 31st, 2013 at 05:28 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y with Jim

    500 various
    2 x 200 @ 3:30, I did backstroke kick
    4 x 100 @ 1:40, I did slide a fast 25 all kick
    8 x 50 DPS free @ 50
    16 x 25 @ :30
    odds = fast breast
    evens = EZ
    8 x 25 burst + cruise on Jimby interval
    -- he was doing 250 easy free with restricted breathing. when he hit the wall, I went.
    50 EZ

    Total: 2350


    Just a short workout today. I was tired from all the Rushall type sets of yesterday. Jim and I agreed that the masters recovery mode from USD is different. We also spent a lot of time chatting with our resident Hungarian Olympian and masters WR holder. He is a HIT/Rushall devotee. The bursts I was doing at the end were close to the 1:1 work to rest ratio that Rushall prescribes, but I didn't feel like I could do more than 4 in a row. Something to work on perhaps using his fail/skip method.

    My lower left shoulder is really bugging me. I know it's a sign of a weak scapula. I really need to get back to the gym or at least do my RC/scap exercises more regularly.

    15 swimmer stereotypes: Hmm, the only one that might fit me is the Flipper.

    Updated October 31st, 2013 at 06:27 PM by The Fortress

    Swim Workouts
  2. Thursday, October 31, 2013 9:00-9:45am

    by , October 31st, 2013 at 02:08 PM (Fast Food Makes for Fast Swimming!)
    I think I need to take a day off. Wait, I've been off work the past two days, but it doesn't seem to help. Maybe my diet needs to change a little more healthy or something. I may be dehydrated a little too...maybe less soda and more water/juice/Gatorade? Nah....that's not fun. But I'll think about it.

    I just felt like blah today, and did a little...

    500 Free

    Kick Set w/ short fins:

    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :33)

    5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 made them all

    100 EZ

    4 x 25 Fly Fast @ :40

    100 EZ

    1800 Yards
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/01/2013

    by , October 31st, 2013 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:40
    4 X 50 descend 1:00
    2 X 100 kick 2:30
    Two Rounds.

    1 X 75 build 1:20
    1 X 50 @ 100% 1:10
    2 X 100 cruise 2:00
    Four times through, choice.

    8 X 25
    odd: blocks-sprint 25
    even: build to race finish

    1 X 500 swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Workout 10/31/13: morning

    by , October 31st, 2013 at 10:15 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/ 4 x 50 b/c on :60

    2 x
    - 4 x 125 on 1:50 (25 K, 75 swim, 25 Pull) with snorkel
    - 100 drill

    2 x
    - 4 x 50 Quarters Strong Fr on :45
    - 100 bk
    (Solo/Rec/2600 yds/50 min)
    Swim Workouts
  5. Week 57 - Thursday

    by , October 31st, 2013 at 08:22 AM (After a long rest)
    This has been a strange week sleep wise. I almost overslept this morning by hitting snooze on my alarm" I don't recall doing it but it put me back 10 mins right out of the gate. I then had a slight delay due to rain and slick roads so arrived a little later than normal. When I finally got on deck I was also in slow motion mode and struggled to get going during the warmup. I finally got going on the main set and overall felt much better than yesterday. One more really long workout tomorrow and we will be through this cycle. I don't know what the plan is for Saturday in terms of working out before the meet and I would not be surprised if I was asked to practice ahead of the meet.

    Todays workout was long.

    Warm up
    8X100 with snorkel on 1.20

    Main set
    3x1000 on 11.30 descend 1-3 pull with paddles
    12x100 swim with fins on 1.02.5

    Warm down
    300 easy

    Total 5300scy

    the warmup Felt tough but I gradually descended as I warmed up from 1.15 to 1.07. The first 1000 continued to feel tough and I touched in 11.05. I was worried that the remaining 2x1000s were going to suck, but on the second one I finally started to feel ok and by the end of the last one felt pretty good. On number 2 I went 10.50 and the last one I went 10.40. These we quicker than I went on a similar set before nationals and I was pleased with these especially given how I felt at the beginning. The 100s with fins was interesting and I held 1min throughout.

    Updated October 31st, 2013 at 08:45 AM by StewartACarroll

    Swim Workouts
  6. Right shoulder still a pain but we muddle thru as usual

    by , October 31st, 2013 at 07:29 AM (Mixing it up this year)
    I need to be more diligent on my trigger point therapy with my right shoulder. Today was a good day over all but I could feel both my lower back and right shoulder. Getting old stinks!

    500 free
    500 free kick w/zoomers
    250 torque drill w/paddles & snorkle really focus on getting a good pull
    250 fly scull drill w/monofin loosen up my back here
    10x50@1:00 fly w/monofin I love how the fin keeps my closer to the water
    3x200@3:00 free w/paddles & bouy went 2:51, 2:48, 2:41
    200 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  7. Workout 10/30/13: noon and evening

    by , October 30th, 2013 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    Morning: 200 FR/200 IM drill/4 x 50 b/c on :60

    Kick swim pull with snorkel (board/AP/buoy middle 100 hard)
    050 100 200
    100 150 300
    050 100 200

    6 x 100 on 1:30
    - odds = IM, evens = FR

    100 Loosen and out
    (Solo/Rec/2550 yds/45 min)
    A wanted to swim for a longer period of time, but needed to get out early to bring Emma for her driver's license test (she passed ). We went to Chilli's to celebrate (if it's good enough for Michael Scott, it surely is for Michael Scott Leake). With a full stomach, I went in for a duoble:

    100 FR/200 Bk drill/100 IM drill/100 drill

    3 x
    - 4 x 75 on 1:00
    - 50 ick on 1:15
    - 50 AFAP on :45 (:29, :27, :28)
    - 100 float on 2:30

    150 loosen and out
    (Solo/Rec/2150 yds/40 min)
    Good main set, despite some stomach stitches.
    Got home and carved a #pumpkinswimmer:

    Swim Workouts
  8. 10|30|13 SCM

    by , October 30th, 2013 at 09:17 PM (Blog)
    10 x 50 on about 1:20 dive from side free

    4 x 25 on 2 dive from side flutter kick
    18 -19

    10 x 25 on 2 dive from side free

    Left shoulder loose again - cause is trying to be streamlined while diving

    Drylands accomplished which included plyometric depth jumps, body weight resistance stuff and a set of 50 and 100 meter sprints
  9. Wednesday 10/30/13

    Wednesday 10/30

    PM only SCY

    3x200 @ :10 rest
    #1 - FR
    #2 - I.M. Drill
    #3 - FR

    6x75 @ 1:15 25 FR w/ 12.5 under H2O kick/25 FR swim/25 BK w/ 12.5 under H2O kick
    4x125 @ 1:50 25 S-line kick/100 FR swim w/ snorkel
    8x50 @ :55 25 drill/25 swim I.M.O.
    8x25 @ :30 build/FAST (last 2 EZ)

    4x200 @ 5:00 broken 100/ :10 rest/100
    #1 - FR (1:55.5)
    #2 - FR (1:57.0)
    #3 - FL (2:07.2)
    #4 - FR (2:01.1)

    4x100 @ 1:30 AE
    3x200 @ 3:00 pull w/ buoy + paddles 25 swim/25 breathing 3-2-1-0 times by 25

    25 @ :30 DPS
    50 @ 1:00 build
    75 @ 1:30 FAST
    RD 1,2,4,5 - FR swim
    RD 3,6 - FR kick w/ board ALL FAST

    3x100 @ :20 rest 25 FAST FR w/ blowout @ start/75 EZ

    150 EZ

    Total: 5300

    Back in Cincinnati for a wedding so I trained today with my old club team, the Blue Ash YMCA. Not a bad practice, but the 200s were rough because we got no warm down in between distances. We had to just stand around and let the lactic acid bake.
  10. Wednesday, October 30, 2013 9:00-9:50am & 12:15-1:00pm

    by , October 30th, 2013 at 05:15 PM (Fast Food Makes for Fast Swimming!)
    Kind of a double, or an extended workout, or a 2 hour "masters minute", or whatever you want to call it. Two completely different types of workouts though, which was good. I really enjoyed the 2nd one, and it's something I need to do more of when I can too.

    My house lost power very early this morning, so I was up and about making sure the kids were warm, got McD's breakfast for everyone so they could have a hot meal as well. We have electric heat in this old house, so it was getting kinda cold. The school is just down the road from us, so I went to check if they had school going, and they had partial power, so the principal said they were going to do what they could, but he said bring the kids down so they can be warm. I then took my youngest over to my parents house for some heat, and so she could visit them. I left my mother-in-law at home. She didn't want to leave. OK, fine with me...let her freeze.

    9:00 workout (kinda blah feeling thru this):

    500 Free
    200 Kick w/ board
    400 IM Drill

    8 x 50 Kick w/ board @ 1:00 (:55s)

    5 x 100 Free Pull @ 1:20
    6 x 75 Free Pull @ 1:00
    7 x 50 Free Pull @ :40
    8 x 25 Free Pull @ :20

    100 EZ and out
    3100 Yards

    It was good for the aerobic part, but that's all I've really been doing lately, so I decided to go back later during the lunchtime swim. My power had been restored at this point, so my mother-in-law wasn't a popsicle anymore.

    12:15pm workout:

    Since I was still pretty much warmed up, I just did a quick warmup, and got right to it. My YMCA swim buddy Jeff was there, so he and I did this together, though Jeff wasn't really liking it the same as me.

    200 Free

    5 x 100 SDK w/ short fins @ 1:30 (went 1:15s)

    Main Set:

    5 x 100 Free Best Avg. @ 3:00
    went 1:01, 1:00, 1:00, 1:00, 1:01

    I was surprised by the first one, because I just haven't been this fast in practice since I was swimming with Velocity last year. By the 4th one, I began to die around the 75, but managed to keep the legs moving to finish strong. The 5th one...OWWWWwwww.
    Jeff managed to go a 1:14 on the first one, which he said is his best 100 time, and after that went downhill quickly, but he at least did the whole set with me.

    I did one final 50, giving Jeff a :10 lead, and tried to run him down. Couldn't quite catch him though. He did a :33, and I was :27.

    Finished off with a lot of talking, and did a cooldown 50 of superslow perfect stroke swimming that took 2 minutes to complete.

    1300 Yards

    Total for the Day - 4400 Yards (still not a complete Tom Patterson workout)
  11. Mastersized Rushall, Wed., Oct. 30

    by , October 30th, 2013 at 03:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    10 x 50: 3 scull, 3 caterillar, 3 single arm fly, 1 EZ
    50 DAB
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    The rest of the workout (save for chute work) was mastersized Rushall. The Rushall sets as written are simply not doable for this 52 year old drop dead sprinter. Even if I was in splendid aerobic shape, I cannot imagine ever being able to do AFAP and 100 race pace work on a 1:1 ratio, especially with all my UW work. (Plus, 1:1 ratios are not even desirable IMO for sprinting, which is why I think Rushall is more for mid-D anyway)). However, I liked the combo of anaerobic + aerobic work these sets entailed.

    I used fins today as my left shoulder is cranky, probably from my shirking of RC work.

    3 x (10 x 25 @ 100 pace or a tad faster) @ :40
    R1 = fly, held 11s + 100 EZ
    R2 = breast, held 13 highs + 100 EZ
    R3 = free, held 11s + 150 EZ

    20 x 25 flutter kick w/fins, AFAP to 15m and then cruise @ :30
    100 EZ

    6 x 25 w/chute
    100 EZ

    Total: 3800


    I'm pretty wiped out from that workout. There were 1200 yards of AFAP or 100 race pace work. That's way above my usual total. I guess that's the point of the Rushall method -- you get more reps at race pace.

    Jim sent me a PDF doc of the study I referred to yesterday. I'm a luddite and have no idea how to attach it here. It is in the Journal of Swimming, Vol 14, Fall 2000.
    Swim Workouts
  12. 10|29|13 30 minutes SCM

    by , October 30th, 2013 at 03:39 PM (Blog)
    20 x 25 on 0:30 free WF
    • 17's

    175 free WF

    10 x 50 free on 2:00
    • 36-34

    25 flutterkick AFAP
    • 17H

    Very little time available for swimming these day's. Painting the kitchen and dining room.

    Speed status (1 - 10):

    Ailment report:
    Ear infection - almost cured
    Left shoulder - holding up
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/31/2013

    by , October 30th, 2013 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:20
    1 x 150 2:40 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

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

    5 X 50
    From the blocks, sprint 25 and easy return
    1 X 50 easy

    4 X 250 4:15
    Swim or pull. Negative split each swim

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Week 57 - Wednesday

    by , October 30th, 2013 at 12:14 PM (After a long rest)
    I did not have any reoccurrence of my false start from yesterday but woke up very tired. I lifted last night on very little food and I lifted really really hard since I will be missing Thursday(trick or treating with my kids and the meet at the weekend). Right from the dive I felt beat and struggled throughout to get out of my slumber. The only good thing I can take from today's workout was I did not whimp out and when I was done did not feel much worse than at the start(although that was pretty crappy).

    Last nights weights was my normal 3 rounds doing 10,8,6 reps with increasing weights.

    3x(bench press, inclined bench press, mitary press, seated row hands snide, seated row hands outside, lower back extension, leg extension, leg curls, leg press, squats, lunges)

    todays swim:

    Warm up
    400 free with snorkel
    6x50 catchup on 45 concentrating on hand entry

    main set
    800 swim on 9mins
    2x400 on 4.30
    4x200 back on 2.45
    8x100 IM on 1.25
    12x75 kick with fins on 1 min

    warm down
    4x50 on 1 min no faster than 45.

    Total 5000scy

    i just made the 800. I held 4.30s on the 400s. On the 200s I went 2.25s and actually did not feel as bad as the rest of the workout. The 100 IMs I went 1.15s. The kick with fins I swam streamlined on my back and held 45s. The warm down I used every second of the 1min per 50 and they were more touch and turn. I suspect my stroke was a mess.

    Updated October 30th, 2013 at 12:20 PM by StewartACarroll

    Swim Workouts
  15. I am just not that awake in the morning

    by , October 30th, 2013 at 07:32 AM (Mixing it up this year)
    Still somewhat tired this morning, that must be why I did the evil stroke this morning.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    5x100@:10RI odds accordian drill, evens scull drill w/snorkle
    5x100@1:30 free w/strapless paddles & bouy held 1:23's
    5x100@:10RI odds free EZ, evens breast

    Total 3000 yards
    Swim Workouts
  16. Tuesday 10/29/13

    Tuesday 10/29

    PM only SCY

    "Fly Day"

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill

    5x100 @ 1:20 D1-5
    100 EZ

    4x75 @ 1:30 FL R/L/swim by 25
    4x50 @ :50 25 FL kick on back/25 under H2O FL kick w/ fins
    6x50 @ 1:00 AE FL (RD1: 29.5 average, RD2: 30.4 average)
    8x25 @ :30 under H2O FL kick w/ fins (RD1: on stomach, RD2: on back)
    8x25 @ :20 FL swim w/ fins

    300 EZ

    Total: 5300
    Swim Workouts
  17. Tuesday, October 29, 2013 11:30-12:40pm

    by , October 29th, 2013 at 05:58 PM (Fast Food Makes for Fast Swimming!)
    Got in my "morning" workout, late after having to work till almost 2:00am last night. Have to get my beauty sleep as well. At least I have Tuesday and Wednesday off from work this week, so a few days to relax and catch up on things around the house.


    500 Free - stopping to chat with my "masters coach" Carolyn, who was back in the water for the first time after her surgery. We chatted about the upcoming meet in November, and who might be going, as well as planning for the Wenatchee meet in January. Looks like we'll run basically the same program we had last year, with the sprint 25s in the middle for a little fun.

    Kick Set w/ long fins:

    200 SDK @ 3:00 (went 2:25)
    150 SDK @ 2:30 (went 1:50)
    100 SDK @ 1:30 (went 1:10)
    50 SDK @ :30 (went :29)

    5 x 200 Free Pull @ (1 each interval) 3:00, 2:50, 2:40, 2:30, 2:20
    held around 2:25s on the first 3, then 2:21, 2:20
    I just don't have the strength and endurance from last year.

    100 EZ

    2 x 50 Fly @ 1:00
    1 x 100 Free @ 1:30
    2 x 50 Back @ 1:00
    1 x 100 Free @ 1:30
    2 x 50 Breast @ 1:00
    1 x 100 Free @ 1:30

    At this point, stopped to chat with another fellow masters swimmer who I haven't seen in a while, then joined him on a set of 50s he was doing (he did Free)
    8 x 50 Fly @ 1:00 (held ~:35s)

    That hurt...I really haven't been doing that much fly back to back reps in practice, and it's probably something I should do more of. I know I can handle a 200 Fly no problem, but I still need to work on the fly endurance a bit more.

    100 EZ and out

    3200 yards
  18. Tuesday, Oct. 29

    by , October 29th, 2013 at 03:12 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    Met up with Jim at the Y and did an easy recovery workout. I'm still sore from the meet. It didn't help that I didn't warm down and couldn't get in the pool yesterday. Jim is recovering from a back spasm himself, so can't do much right now. We hit the jacuzzi before and after.

    800 with lots of drills
    6 x 100 @ 2:00
    50 EZ
    10 x 25 shooter + 25 EZ w/fins
    100 EZ

    Total: 2050


    Official results from the Sprint Classic:

    Jim and I had an interesting chat in the jacuzzi. Jim had recently interviewed Brent Rushall on how to pace a race and relayed to me an interesting study involving drylands (which Rushall doesn't believe in). The study compared two groups of college swimmers over their 4 year careers. One group did a traditional program with high yardage, drylands and a season end taper. The other group did high intensity training (which is not just for sprinters!) with half the yardage, no drylands and no taper. The latter group improved much more than the traditional group, improving 8-14%. Interesting no?
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/30/2013

    by , October 29th, 2013 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 1:00
    4 X 25 sprint :40 #4 on 1:40
    Three rounds, choice.
    50's: odd are easy even are fast.

    8 X 50 kick 1:10
    1 X 100 swim

    3 X 200 broken @ race pace 7:00
    Choice, broken :10 @ 100

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Week 57 - Tuesday

    by , October 29th, 2013 at 11:08 AM (After a long rest)
    So a very strange thing happened this morning; I got up to get ready for practice, put on my jammer and warm ups and headed out of the bathroom, only to realise that the clock said 2.30am. I swear I heard the alarm go off, but I am guessing I was in one of those nearly asleep dreams, and was way early for practice. I used very early in the morning logic and ended up deciding it was too close to my wake up time to get undressed again so slept in my jammers for a few more hours. I can honestly say I have never done that before and can atest that jammers are not ideal sleeping attire.

    When I actually headed to the pool I felt pretty good and todays workout was more long aerobic swimming with a few pace swims mixed in. We are on the 3rd of 3 weeks in this long aerobic cycle and I see light at the end of the tunnel.

    Todays workout

    4x(600 swim on 7mins, 200 kick on 3.30, 6x50 on 35, 4x25 no breathers on 30 AFAP)
    200 warm down

    Total 5000scy

    I held 1.05 pace on the 600's throughout, 3mins on the kick, 30s on the 50's and 12's on the 25's. Round 1 I swam the 600 with my snorkel, round 2 I pulled the 600, round 3 I pulled with my snorkel, and round 4 I swam the 600, everything else was done as written. I was expecting my legs to be pretty torn up sunday and yesterday after hitting them pretty hard on saturday but I think my legs are finally adjusting to the punishment I have been inflicting on them. I will lift tonight and back off on thursday due to my USAS meet this weekend. I may do legs tonight since I will miss thursday and saturday.
    Swim Workouts
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