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  1. Tuesday, April 2, 2013 5:00-6:00 at the Y

    by , April 2nd, 2013 at 11:38 PM (Fast Food Makes for Fast Swimming!)
    No team practice today, so I took a dip in the lap swim session. With spring break going on there are no lessons, so the first hour has all 6 lanes available for lap nice! I had a lane to myself for most of my swim, and my lanemate I did have wasn't too bad of a swimmer...he was a tad slower than the 1:20/100 base interval I was doing, so we basically swam the same...somewhat.


    800 Free
    6 x 100 SDK w/ long fins @ 1:30 (1:10-1:15 cruising)
    400 Free Pull
    200 Back EZ

    Main Set:

    All @ 1:20/100 Base
    just swim EZ, still building my aerobic back up to where it was 2 weeks ago
    3 x 200 Free Pull @ 2:40 (2:20s)
    3 x 150 Free Pull @ 2:00 (1:48s)
    3 x 100 Free Pull @ 1:20 (1:08s)
    3 x 50 Free Pull @ :40 (:34s)

    100 EZ Back

    3600 in 55 min. and outta there. They were combining down to 3 lanes plus public swim during spring break time is crazy nutso on the other half of the pool. Good maintinence swim...I'll have normal team practice tomorrow night.

    LMSC Champs meet this weekend in Idaho.
    200 Back, 100 Breast, 200 IM on Saturday
    200 Fly, 200 Breast, 500 Free on Sunday

    Mostly just fun events. I'm sure I'll be in a few relays as well.
  2. Week 26 - Tuesday PM(training camp day 2)

    by , April 2nd, 2013 at 10:29 PM (After a long rest)
    I tried taking a nap between practices today but my Weimaraner's, Polly and Poppy were not very helpful, barking at anything that moved. Oh well I did get a long lay down and then read a few chapters of the latest Bernard Cornwell book 1356(which is quite good so far). I headed to the pool for a 6pm workout and this was a longish recovery workout focused on the kicking and turn problems I mentioned this morning.

    Warm up
    800 reverse IM twitch
    12x75 kick, drill, swim on 1.10

    6x200 perfect swim with snorkel working DPS on 2.40

    Set 2

    3x(3x100 over kick free on 1.30, 3x50 kick 12.5, swim+kick 12.5 x 2 on 50, 150 back on 2.05)

    Set 3
    2x500 perfect stroke on 6min working walls push off on back

    Warm down
    10 easy

    Total 5500

    Despite being very sore this was much easier. Not easy, just easier. I think if I had not done the last two days this would have been a pretty easy workout but this was longish and I was sore before, during and after the workout. Tomorrow is another day and hopefully I will start to feel better.

    Updated April 2nd, 2013 at 10:34 PM by StewartACarroll

    Swim Workouts
  3. Riverbank morning

    Today I swam at Riverbank with 3 friends. I arrived a little before the doors opened, so went to the adjacent playground for a nice pre-swim stretch. Iím looking forward to warmer weather so that I can resume my longer post-swim stretches there. Todayís goal in the pool was to get in some aerobic work/yardage and focus on my breathing timing on freestyle. Hereís what I did:

    600 lcm warmup (400s, 200k) [found a pearl earring in our lane!]

    400 IM
    400 FR
    300 IM
    300 FR pull
    200 IM
    200 FR pull
    4 x 200 build-an-IM (50 FL/150 FR, 50 FL/50 BK/100 FR, 2 x 200 IM)
    5 x 100 kick
    [There is some pattern-logic to this set--the first 6 swim corresponded more or less to the 1 x 500, 2 x 400, 3 x 300 that my freestyle-focused swim buddies were doing (and from which the 4 2ís and 5 1ís naturally followed). Doing some IMs (and getting more rest) suited me better.]

    100 warmdown + play
    Swim Workouts
  4. Tuesday, April 2 - Picking It Up

    Pretty good crowd again today and my timing was so good I ended up sharing a lane with Peter. Of course that meant doing the big guy workout. Fortunately, they were doing IM so I could mix free and back and not get too far behind. Not sure what times I was swimming all the time because I didn't always have a chance to look, but it was certainly faster than yesterday.

    8x50 Free on 1:00
    4x75 Free on 1:00
    I think they repeated here at a much faster interval so I ended up doing a
    400 Free and
    2x100 Free
    100 Back
    3 times thru
    2x200 Free/Back on 3:30
    200 Free w/paddles on 3:00
    100 back w/paddles
    16x25 Kick on :30
    2x100 Back w/paddles on 1:45
    12x50 Free/Back on 1:00
    4x50 Kick on :50
    2x200 Back w/paddles on 3:15
    200 free w/paddles
    50 Free
    50 Back

    5400 yards
    103 minutes
  5. Tuesday, April 2

    by , April 2nd, 2013 at 08:08 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    16 x 25 back shooters w/fins @ :40
    -- These were relatively easy to knock off for the first time in a long time.
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    50 EZ

    Main Sets:

    Started with a dolphin kick set from Week #13 of the HIT forum: Except I did not increase the rest interval as specified. In fact, I chose an aggressive interval of :45, which gave it an aerobic component.

    4 x (6 x 25 dolphin kick w/fins @ :45 + 50 EZ @ 1:00)
    2 rounds back, 2 rounds belly
    1 = 10 y fast UW
    2 = 15 y fast UW
    3 = 20 y fast UW
    4 = EZ
    5 = AFAP shooter (9-10)
    6 = EZ

    100 EZ

    4 x through:
    fly/back/breast/free (except I did dolphin kick w/board on the 100 fly)
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    100 @ 200 pace @ 2:00
    100 EZ @ 2:00

    100 EZ

    8 x 25 w/chute @ 1:00
    -- 2 flutter kick w/board, 2 breast, 4 free
    8 x 25 backstroke kick w/fins with med ball held overhead with one arm, other arm at side @ :45
    50 EZ

    Total: 3850


    I was kinda tired after the dolphin kick set. The next set was not easy. I think I may opt for a long stretch and recovery swim tomorrow and crank on Thur & Fri. I feel in need of a massage.

    My left knee is still bothering me. I have cut back on the plyos, but I may have to eliminate them entirely. Hopefully, I have enough of a "jumping base" to get me through until LCM Zones in June. Meanwhile, I did order an active wrap ice thingie for the knee. I figure I should at least be icing it, but it's hard to ice the side of your knee. My right elbow is better, but I can tell I still need one more plasma lysing treatment. I think my body will appreciate the break from an exclusive diet of HIT in July and August when I plan to goof off more.

    Still haven't signed up for Zones yet. Need to get Teen Fort signed up too. Hope we have some good relays! Though the traitor Speedo will not be joining us as he is still a non-swimmer.
    Swim Workouts
  6. Tuesday, April 2, 2013

    by , April 2nd, 2013 at 04:44 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Sunny, humidity at 70%

    Warm Up
    Dryland band stretches 10 min
    1000 FR as steady DPS/odd 100s-breath-3
    5x50 on 1:00, *38-37-36-35-34

    *Set 1*
    1x1000 FR on 15:00, w/buoy-agility paddles-tube, breath-3
    *13:57, right into...
    5(4x50 FR on 1:10, :30 rest)
    *1-36s, 2-35s, 3-34s, 4-33s, 5-32s,
    ---200 BK
    ---200 FR DR

    *Set 2*
    2000 FR on 28:00, as strong steady state w/snorkel-agility paddles-fins
    *25:14, right into...
    20x50 FR on 1:00, Breath as 2-Right/2-Left
    *1-6)37s, 7-14)36s, 15-20)35-34-34-33-33-33
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    Warm Down
    400 FR/BR/BK/Fly EZ
    Dryland band stretches 10 min

    Today was a 'get back in the water' workout as I did not swim Sunday and Monday. Wife & Daughter arrived home from Shanghai on Sunday at 9pm. My wife is an amazing international traveler in that she can go right in the time zone either way with minimal or no lag. She just got up Monday AM like any other day and went to work. Our daughter on the other hand who is more like myself, needed a half day for adjustment and sleeping, and so this morning she was ready to go back to school.
    Swim Workouts
  7. Week 26 - Tuesday AM(training camp day2)

    by , April 2nd, 2013 at 04:29 PM (After a long rest)
    I woke up this morning feeling like I had been run over by a big dump truck. Yesterday was really tough and the distance swum combined with the weights really took its toll. I downed a ton of electrolytes last night which I think helped. I was not looking forward to heading to the pool for a 10.30am practice. My coaches last words last night were "we will add in some quality tomorrow". Well this was an awesome workout, I just hate lactic acid and doing fast 200s is my toughest distance; it's not a sprint and it's not a middle distance race, it's just hell!

    Warm up
    1000 swim with snorkel
    12x50 drill,swim by 25 on 45
    8x25 kick under water on 40
    8x100 free descend 1-4, 5-8 on 1.20

    Main set
    4x(2x200 on 5 min AFAP, 4x50 drill on 1min, 100 AFAP on 2min)

    4x150 IM no free with 20 seconds rest

    Total 6000

    The first round I went 2.01,2.02 and 56, the second round I went 2.02, 2.04, 57, the third round I completely fell to pieces on the 200s and went 2.04,2.06, 58. The last round my coach told me to put my fins on the 200s and I went 1.56, 1.55 and then took the fins off to finish the last 100 on 58. Overall I was disappointed with how badly I died but this is exactly the toe of work I think I need between now and nationals to get some speed. My coach told me my turns were sloppy as I got tired and also I end up 2 beat kicking as opposed to 6 beat. We will work on these over the rest of the camp. Neither of these are deliberate and the odd thing about the kick is this is not what hurts. My arms were dead, and my lungs burnt pretty bad. Lots to work on but it will get there I am sure.

    After the two hour swim I did about 30 minutes of dryland as follows:

    3x(8 pull ups, 3x1 min of situps with 15 seconds rest, 20 overhead medicine ball throws, 20 chest medicine ball throw, 20 medicine ball throw downs, 4 mins on vasa swim bench).

    At the point of doing this I was so far gone physically it sort of just went by without any real problems. The vasa was the hardest part of this. 4 mins equates to about 100 pulls on the bench which is tough.

    I am heading home for a sleep and then back to the pool at 6pm for round 2!!!

    Updated April 2nd, 2013 at 04:37 PM by StewartACarroll

    Swim Workouts
  8. Tue Apr 2nd, 2013 Zones 3 DAYS AWAY

    by , April 2nd, 2013 at 03:43 PM (Ande's Swimming Blog)
    Tue Apr 2nd, 2013 Zones 3 DAYS AWAY

    I've been swimming and lifting but not blogging very much.
    This is my last meet in the 45 - 49 age group. I turn 50 in May.
    I heard the timeline is running pretty long

    Whitney Coached
    6:30 dove in around 6:50
    SCY UT Swim Center main pool
    Swam with: Chris & Todd

    Warm up
    went around 300

    Main Set

    5 x 100 on 2:00 desc

    200 easy

    5 x 50 on 1:15 desc

    200 easy

    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Swim Workouts
  9. 4|2|13 30 minutes


    675 M

    10 x 50M @ 1:00, DFS free
    • became a tough warmup because I had to jump out and be ready to dive by the minute

    5 x 25 @ 2:00 DFS free, hypoxic
    • gradually build speed to 13 on the final one

    1 x 25 DFS FK
    • 18 seconds

    1 x 25 DFS WF free fast
    • 11's

    Getting a layer of fat on my midsection. I don't mind, it is more streamlined and adds some floatation. I believe it has something to do with swimming in cooler water (80F). I don't mind either temperature, but joints like it warmer and I think it makes me swim faster at the cooler meet conditions.
  10. Sarasota Y Sharks Masters 5:30 AM Workout 04/03/13

    by , April 2nd, 2013 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #10

    3 X 250 4:00

    1 X 1000
    Broken :15 at each 250
    Some Kicking recommended

    1X 50 1:10
    1 X 75 1:10
    Four rounds freestyle

    6 X 25
    Odd: build to race finish
    Even: blocks, sprint 20 yards

    1 X 100 easy

    $$$$$$$$$RACE PACE SWIMS(2)$$$$$$$$$$
    1 X 200 broken :10 at each 50
    1 X 100 easy
    1 X 100 broken :10 at the 50
    Take adequate time to rest before the 100

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Tuesday, April 2, 2013

    by , April 2nd, 2013 at 01:54 PM (Workout Swimmer)
    Yesterday was my in-laws 58th anniversary. Wow. Dad Lind is getting really old, and its sad to see a former astronaut, who was so virile and active, go into a decline. Mom Lind is old too, but doing better than Dad. Hoping they make it to their 60th. It's very interesting to compare them to my own parents, who are about 5 years younger - my parents are so very very active - they embraced the triathlete lifestyle about 20-25 years ago, and until 2 years ago were actually finishing Iron Man's (even in Hawaii). They are both lean, mean, fighting machines! Dad only takes one prescribed medication, and that is Lipitor. Mom takes two - but they are tiny doses. Sure hope I inherit all that good stuff!

    Yesterday we did quite a bit more than he had us doing last week. Anya is becoming quite the regular - and she is definitely leading the lane.

    500 back/free
    5 x 100 stroke/free on 1:40
    500 Pull
    100 "over & under"
    400 K, 25 hard/25 moderate
    100 "over & under" again
    9 x 100 on 1:30, desc 1-3 progressive
    200 easy
    3 x 500, first one pull w/snorkel but no paddles,
    second one pull w/paddles but no snorkel,
    third one w/zoomers "steady state" & working the turns
    300 breast/free cooldown
    Total: 5000 LCM

    Today I went to the gym for 45 minutes - discovered a new way to use the Pec Fly - if you sit on it backwards & adjust the bars, you can seriously work your rear deltoids, which kinda feels like something we might use on the butterfly. So fun! (I love weights!!) Then over to the pool - got there seriously late, at 6:20, & got in a little 2300 as follows:

    800 warmup - mixing in breast & backstroke
    8 x 75 on 1:15; 25 kick, 50 free
    6 x 100 pull on 1:20
    300 breast/free cooldown
    Total: 2300 SCY

    Now to troll the web & see if there are any decent meets coming up (and I'm not talking championships, I already entered those).
  12. Drop a piece of equipment day

    by , April 2nd, 2013 at 01:06 PM (Mixing it up this year)
    A relatively easy day, had to recover from yesterday.

    500 Free
    500 Free kick w/zoomers

    5x100@2:00 Back went 1:46, 1:44, 1:42, 1:41, 1:40

    100 back easy
    100 free easy
    100 breast kick
    100 free kick
    100 breast kick

    Drop a piece
    400 free w/snorkle, strapless paddles & bouy
    300 free w/snorkle & strapless paddles
    200 free w/snorkle
    100 free

    Total 3000 yards
    Swim Workouts
  13. Sluggish Monday...

    by , April 2nd, 2013 at 11:09 AM (Alex's swim journal)
    Just taking a second to record what I did last night. Couldn't get the swim in earlier, things kept coming up. Finally managed to get in 3000 SCY in the 65 minutes before the Y closed. No weights, no yoga; I'm sort of bummed about that. I hope to be able to break away at noon today for a decent workout. Here's what I did:

    400 ez swim on 7:30 (6:45)
    4 x 100 fr on 1:50 (1:29-1:32)
    4 x 50 on 1:00
    4 x 200 (IM, fly/bk, br/fr, IM) on 5:00*
    4 x 100 IM on 2:15
    4 x 100 on 1:45 (1:30-1:33)
    400 EZ fr

    *This set of 200s was basically 200 IM, broken 400 IM, 200 IM... the 200 IMs were in 3:30-3:35... the 100 IMs were around 1:40-1:45, if I remember correctly, there might have been some mid-1:30s in there, which didn't seem very fast. I need to do some drills to help my fly get stronger/faster, that and breast are still really holding me back.

    All in all this Monday felt really sluggish, maybe because I didn't get in yesterday to loosen up after Saturday's hard swim, maybe it was just too late in the day when my energy levels seem low anyway, maybe Saturday's workout was harder than it felt at the time. Hoping these doldrums don't last long!
  14. 04.02.13 - Tuesday workout

    by , April 2nd, 2013 at 10:33 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Pool temp back down to 84ish. Probably hot by a lot of people's standards but it feels great after last week.


    650 Warm up

    10 x 50 Fly - 1:00 Descended :45->:37
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    4 x 75 Pull - 1:00
    1 x 50 Free - :35
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    50 Easy

    3 Rounds of:
    * 2 x 200 IM - 3:30
    * 1 x 250 Pull - 3:00 (2:45, 2:43, 2:40)
    Treated the IM as active recovery and went hard on the pull. The set called for a 200 pull. I did some bad math and calculated that a 1:08ish pace would be enough to make a 250 on 3:00. Turns out a 1:12 will do it. I was a little surprised to get :15 seconds rest on the first one but the fly for the next 200 IM still felt awful.

    16 x 25 Kick w/ fins - :30
    8 x 50 IM Order - 1:00
    8 x 50 Kick IM order - 1:00

    100 Cool down

    (5350 Total)
    Swim Workouts
  15. Monday, April 1, 2013 7:00-9:00pm

    by , April 2nd, 2013 at 01:53 AM (Fast Food Makes for Fast Swimming!)
    Wow...tonight was a killer. 12 days out of the water since my last official swim practice. I did swim once in El Salvador, but it was more of a relaxing back and forth in the pool than a workout. Hopefully I make it through this before falling asleep...


    800 Free
    400 Rev. IM Drill
    400 Rev. IM Kick

    Main Set:

    *** 500s Desc. 1-3, 200s Neg. Split, 100s Sprint ***

    1 x 500 Free @ 7:00 (6:11)
    1 x 200 Free @ 3:40
    1 x 100 Free @ 1:30 (1:04)
    1 x 500 Free @ 7:00 (6:03)
    1 x 200 Free @ 3:40
    2 x 100 Free @ 1:30 (1:06s)
    1 x 500 Free @ 7:00 (5:52)
    1 x 200 Free @ 3:40
    3 x 100 Free @ 1:30 (1:09/1:11/1:10)

    Sat like a zombie for a while waiting for the other lanes to finish...then did a 100 EZ

    4 Rounds of:
    • 3 x 50 Drill/Swim by 25s @ 1:00
    • 3 x 100 Swim @ 1:30**

    Round 1 Fly** @ 2:00
    Round 2 Back
    Round 3 Breast** @ 2:00
    Round 4 Free

    I skipped the middle 100 of each of the rounds, and skipped out on the Round 4 Freestyle. I was just wiped out and suffering at this point, so I threw in the towel and left before they had to drag the waters

    5500 Yards