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  1. Week 29 - Monday PM(Taper week2)

    by , April 22nd, 2013 at 09:23 PM (After a long rest)
    So tonight we had a longer main set and some pace work. Overall we are down about 3000 yards per day from the training camp a few weeks ago and surprisingly i am starting to feel better. Despite not really droping significant yardage i feel more refreshed and finally starting to swim on top of the water instead of swimming through the water. Next week we start to drop doubles so fingers crossed this feeling will get better.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    10x300 descend 1-5, 6-10, swum 5 pull with paddles and 5 swim with snorkel on 4 mins
    100 easy
    15x50 with open turns at 50 on 45 holding sub 30s

    Warm down
    100 easy

    Total 4650 yds

    I had a great set of 300s going 3.30, 3.21,3.15,3.03,2.54 on the pulls and 3.30,3.25,3.21,3.15,3.05 on the swims. I was tired on the last 2 and could have gone quicker but syched myself out of going for it knowing i still had time time for another set before i got out. The pull set was the quickest i have gone since i got back in and felt great. The 15x50s were fine but i was tired. I held 30s pretty co
    Fortably.

    Updated April 22nd, 2013 at 09:48 PM by StewartACarroll

    Categories
    Swim Workouts
  2. 4|22|13

    4|21

    SCM
    Tired from not sleeping the night before this day but needed to relax so I forced myself to the pool. 30 min of very easy continuous swimming without fins. Avoided slipping water and sculling as much as I could. HR about 100bpm. Planning on getting a pull buoy for this purpose.


    4|22

    LCM

    WARMUP/DRILL
    500 WFS
    200 drill

    FAST LP

    8 x 100 fr fast/easy by the 50 @ 4:00
    38, 35, 35, 36, 36, 37, 37, 38 on the fasts
    50 WF, hypoxic
    28 and had to breathe 5m to go

    KICK
    4x50 UWFK WFS
    hypoxic 2/3 of the way
    alternate belly/back

    DRILL

    500 OAD WF
    bilateral breathing (BR-SR, SR, BL-SR, SR ...)

    other
    50 back for time
    no flags up there yet, so I stopped with 10M to go then started again then forgot to look at watch.

    100 warmdown


    Average of 50 times are a little faster than last week's attempt. When going from SC to LC it is interesting how there's a quick adaptation phase to get up to par with equivalent performances (of SC). It doesn't hurt at all going fast, but the easy swim back really hurts, alot. Especially by the 6th one, where O2 demand increased substantially and effort level is much greater for same (or slower speed). Goal will be to hold 35's in a week. I wonder if trying to keep a constant time (repeat endurance) here should not be my goal as a 50 specialist. Anyhow, I need to have a solid finish in the LC 50, and once I get consistency, I shall work on raw speed again. It really knocked my stamina out for the remainder of the workout though.
    Categories
    Uncategorized
  3. Monday, April 22, 2013

    by , April 22nd, 2013 at 08:45 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 77
    Cloudy, humidity at 94%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
    200 FR as 4(25 CU 25 Fast)

    *Set 1*
    3(4x50 on 1:30, 1:00 rest)
    *33-32-32-32, 31-31-31-31, 30-30-30-30 (round 3 on 2:00)
    ---200 BK
    ---Warm shower 5 min
    ---300 FR w/agility paddles-buoy-tube

    *Set 2*
    2(3x400 FR on 7:00) desc 1-3 each round, w/agility paddles-tube-buoy
    *5:22, 5:19, 5:16 - 5:23, 5:17, 5:15
    ---200BK
    ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

    *Set 3*
    3(4x50 on 1:30, 1:00 rest)
    *33-33-33-33, 33-33-32-32, 32-32-31-30
    ---200 BK

    *Set 4*
    2x800 on 13:00, #2 faster than #1
    *10:56, 10:49

    Warm Down
    400 FR as 4(50CU/50DPS) w/fins-snorkel
    Dryland bands

    Comments
    I swam some harder sets than planned, but the remainder of the training week will be taper and rest. Set 1 nearly finished me at the beginning. I can swim 4x50s on 1:30 holding :32s with a good strong effort and not be wiped out afterwards, but after 4x50s of 31s, and then four more doing 30s, as timed by Coach Chuck, I had to add a five minute hot shower to my recovery afterwards.

    While I can swim 5K with a steady six-kick, the quality effort kicking I had to do towards swimming 50 meter times of 31s and 30s made my legs just drained and powerless, and I chose to swim the 400s in Set 2 as pull w/paddles-tube-buoy. Coach Chuck counted SPL of 32 to 34 for some of the 50s doing 31 and 30. Whatever the case the rest of this week is about the 5K OW.
    Categories
    Swim Workouts
  4. Mon. April 22 - Recovering from the Campout

    Did some more distance type sets today with Keith and put in some yards. Didn't have the same speed as lst week; but, considering the lack of sleep and all of the junk food at the camp ut this weekend, I felt I did pretty good. Plus there was no Ray to keep up with.

    3x500 Free on 7:30 (6:55; 6:53; 6:50)
    100 Breast/Back
    5x300 Free on 4:30 (4:03; 4:07; 4:10; 4:11; 4:15 - just couldn't keep the same pace)
    100 Breast/Back
    100 Kick
    3x200 Free on 3:00
    200 Kick
    5x100 Back w/paddles on 1:30
    200 Kick
    10X50 Free/Back w/paddles on :45
    100 Kick
    100 Free
    100 Back
    50 Breast
    50 Back

    5700 yards
    106 minutes
    Categories
    Uncategorized
  5. Week 29 - monday AM(Taper week 2)

    by , April 22nd, 2013 at 06:52 PM (After a long rest)
    The internet to my house is out so i am entering this on my phone so excuse the typos(more than usual). Today was long course and moderate intensity and distance. I felt ok today, not sore or stiff but not superb either. Just an ok day.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min
    5x200 free with snorkel on 3min

    Main set
    6x150 on 3mins swum as 50 kick, 100 swim
    4x400 pull descend 1-4 on 6mins

    Warm down
    200 easy

    Total 4400 meters

    The 400s i went 4.50,4.45,4.40,4.35 and felt good.
    Categories
    Swim Workouts
  6. Monday, April 22, 2013

    by , April 22nd, 2013 at 05:00 PM (Workout Swimmer)
    The weather this year is going to drive me crazy. Super cold (for me) on Saturday, and really on the cool side again this morning - add in the wind chill factor & it made for a very brisk run to the locker room!

    This weekend I was determined to do myself in as far as my fingers go. Cut my fingers in three places chopping veggies, sliced two fingers up when I found a razor I didn't expect to find in an older gym bag, cut another finger this morning on lap 3 thanks to the lane line, then got majorly whacked by someone's hand paddle (seriously, I had to double check that the end of my finger was still there), and finally, in the locker room, I managed to burn the side of my hand with my flat iron.

    Well.

    Could not really get going this morning. Warm water & bumping up the weights last week is my excuse. Did manage to hold up for the entire workout, just wasn't motivated to go for another 2000 like I usually do after the kids get out at 6:30.

    600 back/free
    600 P
    300 K
    100 easy
    3 x 200 stroke/free on 3:30
    6 x 100 on 1:30, descending by pairs
    4 x 4 cycle speedplay
    200 easy
    600 various stroke/free
    Total: 3700 LCM

    Got to get to the pool M-F this week, as they will be frying my face again on Friday afternoon, which puts me out of the pool on Sat & Sun both. Ah well, what we do to avoid cancer. . .
    Categories
    Uncategorized
  7. Monday, April 22

    by , April 22nd, 2013 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 front scull w/agility paddles @ 1:10
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 smooth free w/agility paddles @ 1:00
    50 EZ
    5 x 50 smooth back @ 1:00
    50 EZ
    10 x 25 shooters w/fins @ :45
    (easy interval to keep heart rate down)
    100 EZ

    Total: 2050


    ~~~~~~~~~~~~~~~~~~~~~~~~

    Have that hit by a mack truck feeling that I get after multi-day meets. But it was so worth it! Just did an easy recovery workout today, and have a massage later to work the kinks out.

    Here are the results from Zones, including split requests:
    http://www.sportsmd.com/Articles/id/30.aspx

    One thing that was very cool was watching a 100 year old man swim the 50 free. He didn't even need help getting into the pool. Very inspiring and he got a huge SO.
    Categories
    Swim Workouts
  8. Workout 04/22/13: noon

    by , April 22nd, 2013 at 04:25 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Go TWO times through:
    - 4 x 75 on 1:10 (25 each: kick/stroke fast/FR pull with buoy)
    - 200 DPS with snorkel and agility paddles

    4 x 50 on :60 two-turn
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)
    -----------------------------

    After a busy weekend at work and a great church service last I night, I knew that there was a slim chance of getting to swim this morning before work. I've been running around too much and know that I need the sleep with the meet coming up this weekend. I was able to sneak out of work early and went for a swim at lunchtime. Nothing too fancy, but enough to keep loose after a dry weekend.

    I have Bible Study with the men's group tonight, I plan to double tomorrow, then have a float on Wednesday and Friday. Just a short drop taper. I received 5 more entries today in the mail, so we are at 22, just about even with last year. I know that we'll get a few more tomorrow, and probably some later into the week. Remember, if you want a fun meet this weekend, come up to Bennington - only $20 to join in and you can watch me swim the 500 Fly!
    Categories
    Swim Workouts
  9. Mon Apr 22nd, 2013, SCY

    by , April 22nd, 2013 at 03:13 PM (Ande's Swimming Blog)
    Mon Apr 22nd, 2013, SCY

    Soreness is gone
    Swam: Thu, Fri, & Sat but not Sun
    Did not lift but plan to begin today



    Whitney Coached
    Noon - 1:15
    SCY UT Swim Center main pool
    Swam with: Jim & Sharon
    Beside David, Kellie, Bob, & Dale


    Warm up
    800 did around 600


    Main Set

    4 x 150 desc on 2:00 done 125 FR 25 FL

    3 x 50 k fast interval did FL no board 150 straight went 1:52

    4 x 150 desc on 2:00 done 125 FR 25 BK

    3 x 50 k fast interval BK kick

    4 x 150 desc on 2:00 done 125 FR 25 BR
    (didn't kick hard on BR)

    3 x 50 k fast interval

    assigned 4 x 400
    1) 100 strong 300 easy
    2) 200 strong 200 wasy
    3) 300 strong 100 easy
    4) 400 strong went 4:16

    100 easy

    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    DAYS TILL

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Categories
    Swim Workouts
  10. Meet report

    I had a really great time at the Commissioner’s Cup meet on Sunday. It was a well attended event, with around 175 swimmers, but with 10 lanes things went pretty quickly and the meet took maybe 3.5 hours total. The 500 at the end and the 200s grouped all at the beginning accounted for a big chunk of that, so after the opening relay my 4 individual events (all 50s) came and went quickly. The 25y competition course was set up starting in the shallower end of the pool, which, with the adjustable floor lowered all the way, was about 2m deep. One odd thing—the adjustable part of the pool bottom ended about 15y out, and at the end of it there was a white plastic scalloped border—I assume this serves to cushion the adjustable floor when it meets up with the permanent tiling. But besides being functional the scallops were cute too—it looked like the pool was wearing a frilly lace garter across its middle, and swimming across it made me smile every time.

    The meet was deck seeded, but psych sheets were distributed so that we could check that our entries were correct. I dutifully flipped through it to make sure I was in the events I’d entered—yep, there was my name in the 50 fly list—but wait! There was a 28.39 by my name. That wasn’t right at all—I’ve broken 30 once or twice, but not recently, and I had padded my seed times pretty well for this meet. I flipped to the 50 free--25.37? That was faster than I’d ever gone too--I knew I hadn’t put that down. My other seed times were equally off. As I went up to the computer table to straighten things out I was trying to puzzle out what had happened—things weren’t off just by a digit, or even two.

    As it turned out, everyone’s seed times had been treated as though they were meters times, then converted to yards by mistake. So swimmers would end up seeded where they should be, just the times would be off. There’s always something quirky with the heat sheets or seeding at this meet; this year’s glitch turned out to be pretty innocuous.

    That mystery solved, I warmed up, went off the block s a few times, and gathered with my team to get relay assignments for the meet’s big event—the Commisionner’s Trophy Relay. The parks department goes all out for this, bringing in huge trophies for the top 6 teams (1 for each swimmer), plus t-shirts and a big photo session for each relay team. It’s not an official masters events, so any 4 swimmers who meet the criteria (2 men, 2 women, total ages equaling 160 or more) can enter, regardless of official team affiliation. And since it’s deck entries, there’s always last-minute finagling during warm-ups to try to pull together teams, with women over 40 being in high demand. This year I was very glad to be affiliated with TNYA, and have a coach on-deck taking care of all the relay decisions and entries so that I wasn’t part of that zooiness.

    I had heard that one of my open-water buddies was putting a team together to go after the event record, a 1:40-mid. I knew we didn’t have a shot at them, so I was rooting for them to get the record. They didn’t disappoint, swimming a 1:40-low, the class of the field by far. My team came in third (1:49) with a strong finish from our anchor swimmer, who passed one team in the final 5 yards and came very close to catching another. They didn’t post individual splits, so I have no idea what I went, but I enjoyed swimming with my teammates and cheering them on in a close race—gotta love relays!

    The rest of the meet was individual events, and I spent most of my time behind the blocks waiting to swim, or in the warmup pool. I had about 10 minutes between my first two 50s, then a 40-minute gap, then about 5 minutes between my last 2. My times were relatively slow (in IM order: 33.03, 33.48, 38.00, and 29.01), and if I had been really focusing on doing everything I could to swim fast at this meet I would have been disappointed by these results. But since I’ve kind of been taking an extended break from working very hard in the water, these seemed about right. And I was reminded how very much I enjoy just getting up on the blocks and racing, no matter the result—the experience was just plain fun.

    So while I swam times in yards that would once have been good metric times for me (and no, they didn’t give the results the same treatment they gave the seeds times), I actually ended up feeling better about swimming after this meet than I have in a while. It confirmed to me that pool racing is something that I find worth doing, and that I would like to be better at. It also made me feel more connected to the pool swimming community again—it was gratifying to see so many familiar faces and chat with so many meet buddies from over the years. The one thing I regretted about the meet going so fast is that I didn’t get to watch more of other people’s races.

    As for my events, what kept me from going faster on Sunday? A little bit of everything. I expected to tie up at the end of my 50s, as the little sprinting I’d done in practices had been just 25s or less. But that only happened in fly, where my arms had a hard time getting out of the water those last 15 yards. On the other strokes I felt almost good at the finish. I think that means I need to work on those lactate-production type sprinty sets more so that I can generate enough energy in the first place to put myself into some distress by the end. I could feel that my turnover in breast and back wasn’t as fast as it should be for 50s. And my execution on starts/turns/breakouts will be sharper the more race-pace stuff I do. So basically—there’s a lot of room for improvement here.

    One of the things I had forgotten that I like so much about meet swimming—or maybe I never realized it before I became so immersed in open water stuff—is the sense of order and predictability. I just feel a certain competence when I’m at meets, because I know exactly what I’m supposed to be doing at any given moment. From the basics of being behind the blocks when I’m supposed to be and following starting commands to more complicated things like swimming races the way I’ve planned or getting in a good warmup in a crowded pool, the script has pretty much already been written. The challenge comes from executing mostly-predictable and replicable things well, rather than trying to figure out what I should be doing at any given moment. That I’m drawn to (rather than bored by) that sort of challenge is the kind of personality quirk that has made being a newbie diver a much more comfortable experience than being a newbie polo-player ever was. And it’s one of my perennial challenges in open-water. As many of those events as I did over the past couple of years, I never got to the point where I was confident that I was doing things "right,” or always knew what that might mean—which says both something about the nature of ow swimming and about my own insecurities and need for predictability. At Sunday’s meet I felt I had found my way home again, and was reassured to find it familiar and comforting after what seemed like a long absence.

    (That said, I’m not giving up on open-water, just trying to understand some of my reactions to it a little better. In fact, I just signed up for my first open-water event of the season, the 2 Bridges 5K swim on June 1. I’m willing to give up some predictability, sometimes, for the joys of swimming without walls in beautiful locales.)

    I thought I would take a rest day after the meet, but I woke up this morning early, and felt excited about going to the pool, so I headed up to Riverbank. I was lucky to find one of my swim buddies there to share a set with. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 IM d/s by 25)

    6 x 150: 3 @ 3:00, 3 @ 2:50, 3 @ 2:40, 3 @ 2:30, descending each set of 3 [I did fr/bk/fr sandwiches for the first 3, then FR for the rest. My fastest 150 was 2:10 (on the 3rd set), the last set of 3 were 2:20-2:20-2:18.]

    400 IM, kick/swim by 50, easy and stretched out

    400 warmdown + play

    Afterwards I had a nice stretching session on the playground overlooking the GWB. I’m looking forward to doing that more often now that the weather is warming up.
  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/23/2013

    by , April 22nd, 2013 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 negative split

    4 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    5 X 200 free 3:20
    5 X 100 free 1:40
    Swim #1/2 moderate pace, descend 3-4-5.

    1 X 200 IM 4:00
    1 x 100 stroke 2:15
    2 X 50 stroke 1:15 #2 on 2:00
    Two rounds

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. 04.22.13 - Monday workout

    by , April 22nd, 2013 at 09:45 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Swam w/ my kids yesterday. Ended up doing more workout than I had planned because I had extra time waiting for my wife to drop one of them off. Did some drill and fin work with a couple 200 IMs and pulls thrown in. About 1200 yards total. I don't do a lot of sculling drills so I was kind of sore from that this morning. Started off ok but I was pretty worn out by the time we were done.

    SCY

    600 Warm up

    3 rounds of:
    * 25 Fly - :40 (no breath)
    * 25 Fly - :40 (1 breath)
    * 50 Free - :40
    * 100 Pull - 1:20
    * 200 IM - 3:40 (add 25 kick each round)
    1:00 Break
    200 IM Kick timed - 3:19
    50 Easy

    3 Rounds of:
    * 25 Free - :40 (no breath) <- after round 1, I had to go 1 breath
    * 25 Free - :40 (1 breath)
    * 50 Breast - :50
    * 100 Fly - 1:30
    * 200 IM up/down kick - 3:20 (:20) start w/ 150 kick
    1:00 Break
    200 IM Kick timed - 3:20
    50 Easy

    4 Rounds of:
    * 2 x 25 Hard - :30 (did these IM Order by round)
    * 100 Pull - 1:30

    6 x 100 - 1:20
    10 x 50 kick w/ fins - 1:00 (Odds underwater sdk down, easy back; evens IM Order)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  13. High chlorine level didn't stop us die hards

    by , April 22nd, 2013 at 07:34 AM (Mixing it up this year)
    Today the chlorine levels were on the real high side so the guards did what they could, warned us and then let us do our thing.

    500 free
    500 free kick w/zoomers

    10x100@1:40 free w/strapless padles, bouy and snorkle went 1:30, 1:29 then held 1:26's toward the end my throat was starting to hurt
    5x100@1:45 back w/zoomers odds swim/evens kick

    500 free kick w/zoomers
    500 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  14. Sunday, April 21, 2013 USA-S Pentathlon Meet Results

    by , April 22nd, 2013 at 12:13 AM (Fast Food Makes for Fast Swimming!)
    I drove over and back to/from Spokane, Washington today for the final day of a 3-day pentathlon meet. Friday night they did the short version, 50s plus 100 IM. Saturday was the 100s plus 200 IM. Today was the day I went for: 200s plus 400 IM. Gotta get my money's worth of course!

    I was tired this morning for sure. Yesterday I ended up working 8 hours of OT in the morning, then did plenty more unpaid work at home to finish my night. We had all the cousins over here with my kids last night, so we decided to rent a movie from the RedBox - "Wreck It Ralph". A good kids movie, very funny, and did actually teach life lessons. That set me back to about 10:30pm for bedtime though.

    Alarm went off at 4:30am and I was out the door for my almost 3 hour drive to Spokane. USAS meets have such darn early warmups, and then the meets last most of the day as well. That's the bummer part of the whole thing...otherwise I love every bit of them, especially the great competition!

    Team Warmup:

    500 Free
    3 x 200 "IM" stroke down/free back @ ~1:00 rest
    8 x 50 Build Choice (did 1 Fly, 7 Free) @ 1:15
    2 x Dive 25s (1 Fly, 1 Free)
    (1550 yards)

    I did plenty of cooling down after each of the following races, but ZERO warmup prior to any of them. That's how I roll...

    400 IM - 4:38.60
    27.6 / 31.8 (59.4)
    36.7 / 37.1 (1:13.8)
    41.4 / 40.6 (1:22.0)
    32.0 / 31.6 (1:03.6)
    This was a season best time for me by 2 seconds, but I wasn't very happy with it. My legs just killed me after a 50 of the backstroke. Probably the lack of rest, plus sitting in a car for 3 hours prior to this didn't help. I'll go faster in a couple weeks.

    Got in a Power Nap in my chair here for about 30 minutes

    200 Back - 2:17.89
    31.9 / 35.3 / 35.6 / 35.2
    Right on the time I did a couple weeks ago at the LMSC Masters Champs meet. I was huffing and puffing afterward, and my legs still weren't happy with me.

    Another Power Nap in the chair...who knows how long, but each event was spaced out almost 1 1/2 hours or more.

    200 Breast - 2:32.65
    34.3 / 38.5 / 39.5 / 39.6
    Good season best time, I can live with it. I had explosive wall pushoffs, and my pullouts carried me a long way, so I didn't have to swim much. That's the goal of breaststroke - not to have to do very much, right?

    Power Nap right up till 2 heats before I swam the next one - the parent next to me woke me up to see if I wanted to swim or not.

    200 Fly - 2:10.09
    28.2 / 32.6 / (1:09.2 2nd 100)
    This one felt pretty okay. I was back and forth with the boy next to me, each of us taking turns leading the other. Good race. I ended up 4th place in this race, my only ribbon-worthy swim of the day. I need to remember to keep my head down on the 1st stroke off each wall in this race. If I breathe first thing, it slows my momentum for the entire 25, and then I start sucking...

    200 Free - 1:55.33 (Masters Best Time - at least untapered/unshaved)
    27.0 / 29.9 / 29.9 / 28.7
    I didn't feel excellent as I stepped up onto the blocks for this one, so I decided to start out easy and see what happened. The kids next to me got out ahead in the first 100, but I kept them close. Started giving more power in the 3rd 50, and kept going on the 4th 50. The final 25 though is where I really made up ground, over a bodylength on the boy next to me to finish strong. This makes me happy leading into Nationals to be able to have a best time like that.

    Updated April 22nd, 2013 at 12:42 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets