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  1. Thursday, April 25, 2013 5:30-7:30pm

    by , April 25th, 2013 at 11:48 PM (Fast Food Makes for Fast Swimming!)
    Tonight was a very very light day in terms of attendance. There was some kind of school activity that took away 2/3 or so of the Black Group tonight. I didn't mind, because I got a lane to myself, and really got to treat the night as a taper, and John worked with me on it as well.


    600 (25 Free/25 V-sit scull)

    10 x 50 Tombstone Flutter Kick @ 1:30 (held ~1:05s)

    Main Set - 2 Groups that we rotated 3 lanes at a time:

    1st set:
    6 x 200 Choice Stroke @ 5:00 EN3 work, 31+ HR/10 sec. - go FAST!
    • I modified slightly, but with the same general theme:
    • 2 x 200 Free (went 2:06/2:06)
    • 2 x 200 Free Broken @ 100 for :15 sec. (went 2:05/2:03)
    • 2 x 200 Free Broken @ 50s for :10 sec. (went 2:00/1:57)

    100 EZEZ

    2nd set:
    20 x 25 Bucket Pulling w/ paddles & buoy @ 1:30

    • John had me do something entirely different -
    • 20 x 25 Free @ 1:30 Odds EZEZ, Evens AFAP w/ overkick (these I held :12s, maybe even close to an :11)
    • He said I was looking very good on these

    100 EZEZ

    16 x 50 Free w/ paddles and fins @ 1:15
    Odds EZEZ, Evens FAST - but use the paddles to go, don't rely on the fins

    • I didn't have my fins today, but borrowed some of the zoomers from the pool
    • went :25s pretty much for all the fast ones
    • was racing a 15 year old girl in the next lane over who was very fast...she had long fins on which helped too. I'm sure I would have probably gone slower with long fins on freestyle
    • The last one we were in the high :23/low :24 range and neither of us wanted to lose. Not sure who won it though.


    200 Cooldown

    4000 Yards

    Now that's a good way to start tapering. I had fun with it, and went really fast on my swims too! Just need more rest, and less work at work. I can at least fix the resting is going to be there whether I like it or not. Good thing we're getting close to finishing our installation/fabrication project on part of the cherry room, 'cause I'm getting too many welding spark burns! Oww!
  2. Week 29 - Thursday(Taper Week 2)

    by , April 25th, 2013 at 10:03 PM (After a long rest)
    Despite my taper being a long slow reduction I am feeling the reduction in yardage already and I feel pretty good in the water. Today's workout was low intensity medium distance and I felt good.

    16x75 on 1.05 swum, kick,drill,swim with snorkel
    8x100 kick on 2mins holding 1.25
    3x500 pull with paddles on 5.30
    10x50 back on 45
    3x(2x125 swum as 25 fly, 100 free on 1.45, 4x50 swum 25 back 25 breast on 55)
    2x200 kick on 4mins

    Total 5450

    I held the 1.25 kick pace pretty easily and went 5.20,5.15,5.15 on the 500 pulls at moderate intensity(I felt strong on these and had to resist the urge to go for it). The pool was being switched for long course as I left so tomorrow will be fun!


    I was curious how my yardage had dropped over the last couple of weeks and despite the week not being done yet I am forecasting i will do about 35k. So over the last 4 weeks my yardage has been approx, 60k, 40k, 37k, 35k. I also went from 5 days of weights and swim bench to dropping down to 3 then 2 and now no weights or bench. The 60k was my training camp week, but the drop explains why I am feeling much better and I suspect I will feel even better next week.

    I know I am on a long taper(3weeks) but this worked in the past and my yardage is still pretty high in general. I am looking forward to some broken swims next week and then a real drop in yardage the week of Nationals. I am starting to get excited at the prospect of swimming fast again.

    Updated April 25th, 2013 at 10:15 PM by StewartACarroll

    Swim Workouts
  3. Thursday, April 25

    by , April 25th, 2013 at 04:00 PM (The FAF AFAP Digest)

    600 various
    6 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    5 x hypoxic 50 @ 1:15
    -- 20 yards UE each 25 with open turn, on belly
    50 EZ
    5 x 25 in & outs, backstroke turn @ 100 pace
    50 EZ
    3 x 100 smooth backstroke w/agililty paddles @ 2:00
    -- UW 12.5 each 25
    50 EZ
    3 x (8 x 25 shooters w/MF @ :35 + 50 EZ)
    -- 8 back, 8 belly, 8 right side
    100 scull

    Total: 2675


    Recovery workout today after two hard days. I'm going to my last 3500+ workout tomorrow, and then settle in for 2 weeks of taper workouts.

    I've attached a pic from my 50 fly (far right) and two from my 100 fly. Glad to see my hands were entering at the correct place during my 100 fly, and I liked my SDKs off the turn.

    Updated April 25th, 2013 at 04:10 PM by The Fortress

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  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/26/2013

    by , April 25th, 2013 at 01:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    2 X 150 kick 3:30
    2 X 100 kick 2:15

    4 X 100 free 1:30
    1 X 400 IM 7:00
    3 X 100 free 1:30
    1 X 300 IM 5:15
    2 X 100 free 1:30
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -


    2 X 400 pull 6:30
    Negative split both swims

    WARM DOWN: 4 X 50 easy

    4700 Y/M
    Swim Workouts
  5. INSANITY and ho hum swimming now

    by , April 25th, 2013 at 11:13 AM (Chowmi's Blog)
    I've started INSANITY!! I must say, P90X really helped me get into land-shape! I can tell because I can actually do the warmup bits (3 rounds total 12 mins) without dying. I am really bad at Level 2 drills, ski abs, and in-and-outs, but the last is probably so hard b/c it comes at the very bitter end of a series.

    Swimming has been ok! I am doing some workouts on my own, because I didn't do quite as much pure sprinting this year and it showed. But my 200 back is a very strong top ten contender! A 2:20 has always made it and I am at 2:17.8!

    Here's what I did yesterday:

    warmup - maybe 250?

    6 x 100 kick/swim
    ==No. I didn't feel like it. so i did 50's kick/swim. Then decided that was too much so put on my fins and went the same slow speed.

    5 x 100 pull
    ===> no. put on my parachute and did 50s.

    Main set:
    4 rounds of 4 x 50's and 200 easy
    Set 1: 50's on :40
    I had to do these free. Held 35-36

    Set 2:50's on :50
    Did these backstroke! Held 39-42

    Set 3: 50's on 1:00
    cheaty 50's- 25 easy free, 25 fast fly

    Set 4: 50's on 1:10
    did 25 strong, broken 5 seconds, 25 fast. held 30-31.

    The End
    I've been able to Insanity at night and still swim during the day. I think when school is out, I will try to lift lift lift meaning strength training. Maybe make it the cornerstone for a change. I think i'm just not strong enough. I need to make a really good effort to stick with it the entire summer!

    I age up for meters this year! I turn 45 in May. It's nice to get into a new age group but nothing new since there are fast women, arguably more fast women in my new age group in my favorite events. But, if you aren't #1, who really cares if you are #2 or #10. I would like to do a serous SCM meet this year. 2 day format with lots-o-rest in between events and seasoned meet people who get all my splitsy requests.
  6. Workout with team

    This morning I enjoyed a good workout with TNYA at John Jay College. Brad was on deck, and I enjoyed being part of a friendly and hard-working lane of 4. Here’s what we did:

    800 scy warmup (200s, 100k, 200p, 100k, 200 IM)

    8 x 100 IM: 4 @ 1:50, 4 @ 1:45, desc. each set of four [technique goal: keep head looking down on breath in FL and BR; time goal:1:20 on the fastest ones, went 1:21 and 1:19]
    16 x 25 kick, 8 @ :30, 8 @ :35

    8 x 125 FR @ 2:00 [goals: 1:40s + bilat. breathing on odds, 1:35s + 2 dolphin kicks off walls (gotta start somewhere!) on evens, mostly met]
    16 x 25 swim choice @ :30 [did 4 sets of 4, odd sets BK, even sets FR alternating easy / sprint]

    6 x FR pull with paddles @ 2:25 [did 4 moderate pace holding 2:00, then last two warmdown]
    150 extra warmdown

    My asthma has improved a lot since last week—I still sometimes have a purring sensation in my chest when I inhale, and there’s some coughing between sets, but I no longer feel like it’s hampering my workouts. Looking forward to getting off the oral meds soon.

    Diving tonight—been looking forward to it all week!
  7. 04.25.13 - Thursday workout

    by , April 25th, 2013 at 09:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt better today but I pushed it a little hard. Should have backed off a little and pushed later in the week.


    600 warm up

    2 Rounds of:
    * 100 IM - 1:30
    * 75 Kick - 1:20
    * 50 Free - :50
    * 25 Kick - :30
    4 x 50 Kick - 1:00, :55, :50, :45

    16 x 100 - 1:40 Convert Stroke -> Kick (I did fly for stroke, br for kick)
    #1 - All stroke
    #2-5 - K/S/S/S, S/K/S/S, S/S/K/S, S/S/S/K
    #6-11 - K/K/S/S, S/K/K/S, S/S/K/K, K/S/S/K, S/K/S/K, K/S/K/S
    #12-15 - S/K/K/K, K/S/K/K, K/K/S/K, K/K/K/S
    #16 - All Kick
    100 Easy

    2 x (200 Kick/200 Stroke/200 Free) - 4:00
    2 x 200 Pull - 2:45 (2:20, 2:15)
    50 Easy

    16 x 50 - 1:00
    #1-4 - Free
    #5-8 - IM Order
    #9-12 - Kick w/ fins
    #13-16 - Kick

    200 Cool down

    (5450 Total)
    Swim Workouts
  8. A second recovery day... no paddles today

    by , April 25th, 2013 at 07:39 AM (Mixing it up this year)
    Since this is a recovery day no paddles today. Oh how I miss my paddles. This was short and simple. Just hold pace today.

    500 free
    500 free kick w/zoomers

    30x50@:55 free holding between 46-44

    500 free kick w/zoomers
    500 free EZ w/snorkle

    Total 3500 yards
    Swim Workouts
  9. Wednesday, April 24, 2013 7:00-9:00pm

    by , April 25th, 2013 at 01:36 AM (Fast Food Makes for Fast Swimming!)
    2 weeks from today (at this very time) I'll be in the airport in Seattle getting ready to head out on my overnight flight to Indy, via a stop in Chicago. My wife will be accompanying me on the trip, so she'll be bored. Swim meets are boring if you're not the one in them! She'll have plenty of entertainment for sure...I just need to keep Jim Thornton away from her, if he's there!

    Taper time will be officially starting...or at least soon. Coach John told me today, that I'm just going to have to sort of manage my own taper within his workouts. He can't afford to change everything, or give me a lane to myself, and I understand that. I can get things figured out (I've read Chowmi's blog on how to do a Fast 50 when assigned a 200 Free after first giving an "oh hell no!")
    I've already taken away my long fins, and all fins, altogether to begin resting my legs. I still do the kick sets that are given, but I just do modified distances to match the interval the kids are doing for their longer distances. I'll start a lot more wall hugging in the next week or so as well.

    I'm tired and wiped out...good thing work is kicking my butt, so I'll have to figure out the resting part of this some other way. Gosh I wish sometimes I had a desk job!! But then I'd probably get bored and...


    1000 Free

    10 x 100 Kick w/ long fins @ 1:20
    (I did 10 x 75 Flutter w/ board @ 1:20) held 1:10ish

    12 x 100 Free Pull @ 1:25 (held 1:03-1:05s)

    Main Set:
    8 Rounds of:
    • 200 IM, build by 50 so the FLy is EZ, and gradually gets harder to the Free is FAST
    • Take :15 rest
    • 1 x 50 Free AFAP
    • Interval is 4:00 for all the above...

    After the first 2 rounds, I began skipping the Fly of the IMs, and just joined the guys on the backstroke

    200 EZ

    20 x 50 Free
    5 @ :55, 5 @ :50, 5 @ :45, 5 @ :40
    pretty much held them around :32/:33s

    6 x 25 AFAP (Fly or Breast) I did Fly @ 1:00, cruised them around :15s

    300 EZ

    6300 Yards

    Quite a bit of yardage, and that was even with subtracting out for what I skipped. THe whole practice was somewhere around 6800 yards or so. That's still chump change for the likes of KNelson though...