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  1. Week 152 - Saturday

    by , August 29th, 2015 at 09:38 PM (After a long rest)
    Yesterday was a very long day. I coached again from 5:45-7pm and then had a coaches meeting which went till about 9pm and by the time I ate and went to bed it was gone 10pm. My poor wife offered to pickup my son who was doing his first football match on the band. They were supposed to be home at 10:30pm which is already late for us, but for an unknown reason they did not get back to Rockwall until 12:30am. My poor wife and son did not get to sleep until 1am. My wife was pretty fired up this morning and sent and email to the band director asking what happened.

    This morning I woke and felt good again. Unbeknown to me my wife had put vinegar in the hot water kettle to de scale it. I thought she had filled it up for me so I just heated the water and went into auto pilot and made my coffee(which I only have before practice on Saturdays). Needless to say vinegar and coffee don't mix and luckily I did not swallow but if I was not awake already I sure was after a mouthful of vinegar coffee

    After fixing the the problem and eating I headed to the pool. We had a large group this morning and we did our 16x100 race pace set.

    Warm up
    600 free with snorkel
    10x50 drill/build on 1min

    Main sets
    16x100 on 2min at 500 race pace

    Warm down
    400 free

    On the drill/build I felt really smooth and held :31s. On the 16x100s I started out quite comfortable going :57s. After #8 I started to work harder and dropped to :56 highs. I held :56s until #12. On #13 I slipped to a :58 and should have stopped since my goal time is :57 but tried on #14 to pick it up but again went :58. Tom told me to stop and skip on #15 and then go for it again on the last one. On 16 one of my team mates in the lane next to me had fins on and really went for it and we got into a race and we both went :54. Unlike my team mate I did not have fins and somehow I did not even hurt like I had in the previous ones. I guess the adrenalin associated with racing had overcome the pain from the prior 100s. I was a little miffed that I fell off the pace but when I look back to last year I am further along at this time of the year.
    Swim Workouts
  2. Week 152 - Friday

    by , August 29th, 2015 at 09:22 PM (After a long rest)
    I am playing catchup due to a very hectic week. I felt pretty good on Friday and had a good practice.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    5x100 kick on 1:45
    4x(2x25 scull doggie paddle, 2x25 full doggie paddle, 2x25 no breath free) all on :30
    12x25 underwater with fins on :35
    2x(1x25 free on :35, 2x25 free on :30, 3x25 free on :25, 4x25 free on :20, 5x25 free on :15)
    100 easy
    12x50 done as 25 DPS, 25 breath once on :50

    Warm down
    200 easy
    Swim Workouts
  3. 8|29|15 open water

    Went to SCY pool - closed ()

    I needed to swim today, no matter what. Drove a few miles to a place where it's salt water on one side of the road, and fresh water on the other. It was low tide so I checked out the fresh water side - too much vegetation (cottonmouths, alligators, eukariotic pathogenic organisms) - nah.

    Drove up the road to the nearest boat launch to the cooper river, found nothing ideal. Drove on for about 20 minutes and found a spot at the Tail Race canal. The water seemed good enough for swimming: no wake zone, little vegetation near shoreline, and a nice current. So I jumped in starting against the flow of water.

    There was at least a 500m section within no-wake boat traffic to swim, and a giant bridge to go under. I estimated the current to be almost as slow as swimming a minute per 50M pace. This was quite interesting and fun, staying in one fixed location (under the bridge) with relaxed form focusing on my forearms, streamlines and so-forth where the current picked up through narrow structures of the bridge.

    On the way back to the beach cruising with the flow of water, I did a few sprints placing myself before a pontoon boat with intoxicated passengers aboard screaming at me. I stopped to hear what they had to say -"Alligator!" I looked and there was a floating log that resembled an alligator head about 15M between me and the boat. But it suddenly moved with a splash and started doing UW's. I hit the shore and got out.
    About 40 minutes of swimming today
  4. Sat Aug 29

    by , August 29th, 2015 at 08:30 PM (Senior Sprinting)
    5 pullups

    200 warmup
    2x100 on 1:30
    2x100 fin kick on 1:45
    300 swim w fins and paddles
    50 ez
    50 fly no breath

    My friend and 400m specialist Trip has always maintained that since I can swim a 1:00 100m, I should be able to swim 10x100m on the 1:30, or at least easily do 5 of them. I have always said, sorry, no way, and in season I don't even want to try. He was there today and I said, alright, I'll see what I can do. First one 1:22, second one 1:28, third one DNS. I contend that if you want to have a good 50/100, you shouldn't be able to do, and should NOT do, 10x100 near your lactate threshold.
  5. 40 x 25, 30 x 50

    by , August 29th, 2015 at 06:35 PM (Alex's swim journal)
    4 x 100 on 1:40 (fr, pull, fr, pull)
    4 x 100 on 1:50 (IM, pull, IM, pull)
    4 x 50 on 1:00 (IMO)

    20 x 25 fr w/ long fins on :30 (:14-:16, mostly :15)
    20 x 25 fr on :30 (mostly :17)

    30 x 50 fr on 1:00 (mostly :38-:39)

    10 x 50 on 1:00 (alt. EZ pull w/ BK)

    4000 SCY/79 mins
  6. Fri Aug 28

    by , August 28th, 2015 at 09:17 PM (Senior Sprinting)
    3x800m jog, 200 walk in between
    10x50 stadium steps
    10x100yd barefoot striders on field, 10 push-ups in between each

    10 pullups

    500m ez swim
  7. In Houston

    by , August 28th, 2015 at 05:27 PM (Workout Swimmer)
    Helping my declining parents. Stuck here 3 weeks until we get them relocated closer to my sister in VA. Swimming at the Williams pool in Webster, TX, which is nice enough, water is warmer than I prefer, but comfortable enough. Not able to really get my speed on, due to the circumstances - it's all very sad, dad has Parkinson's and Alzheimer's, mom has depression and severe anxiety, and has gone from being a strong woman to being a sniffling, helpless, demanding and totally dependent person practically over night. She is capable of caring for herself but won't. My sister and I are at our wits end. Daddy isn't that hard to take care of, and his health is the worst! But now they require 24 hour care because mom can't handle being alone with Daddy at all. Anyway I've been taking care of my brain by taking care of my body. Only got in ~3000 on Monday, but Tuesday was about 4300, Wednesday was 4500, and today was 5000. I wish I could break away in the middle of the day to escape them, but oh well.

    Today I did basically 6 x 800:
    800: 200 free then 100 IM repeat
    800: 4 x 200, 50 kick, 50 swim
    800: 100 moderate, 2 x 300 pull, 100 moderate
    900: 6 x 150, free/breast/free by 50's
    1200: 3 x 100, 50 easy repeat
    600: 12x 50 @ :45
    100 easy

    5000 SCY
  8. 8|28|15 SCY

    11 x 50 fr on 1:00 very slow

    10 x 25 fr from block on 2:20 at 100 yd effort
    • 13.0 - 13.5, 10 - 12 strokes
    • took a breath on each to practice sprint breathing

    1 backstroke start

    3 x 25 on 2:00 flutter kick fast
    • 17's

    Haven't logged GTD in a few months. Left adductor feels better because I haven't done Br
  9. 18 x 100 fr set

    by , August 28th, 2015 at 10:13 AM (Alex's swim journal)
    Today I felt ready to go after a couple of EZ days. The first 12 of the 100s were all around 1:23, then a couple of 1:26s crept in, and finally the pace fell off to 1:27 and 1:29 at the end of the set. Hopefully as the training progresses I'll be able to extend the set out to 20 x 100 (or more?) and drop the interval from 1:45 to 1:40.

    5 x 200 fr on 3:20 (evens w/ pull buoy)

    20 x 25 fr on :30
    --first 10 were with long fins, on the 100 goal pace (:14-:16)
    --last 10 w/o the fins were in 1650 dream pace (:18-:19)
    1:00 rest

    Main set:
    18 x 100 fr on 1:45 (trying to hold under 1:25--1650 goal pace)

    200 EZ (bk/pull/bk/pull)

    3500 SCY/64 minutes
  10. Thur Aug 27

    by , August 27th, 2015 at 10:53 PM (Senior Sprinting)
    12 pullups

    200 warmup
    10x50 on 1:10; breathing 5, keep HR < 120
    50 ez
    50 no breath
  11. 8|27|15 SCY address techinical errors

    12 x 50 fr on 2:00
    • as 2 x 25 (on 0:30 for 2nd 25)
    • flip turn, but rest feet on wall after 1st 25
    • average 13 strokes each length

    5 x 25 fr with fins on 1:00
    • try to swim super fast, lightly and on top of water

    22 x ~12-13M fast / ~12-13M easy
    • fast were 4 quick SDK's from push, into flutter kick - breakout, and 2-3 fr strokes

    Technical errors addressed from review of yesterdays personal video footage:
    During the 2nd fr stroke from breakout my right arm digs in hard for power but my right foot goes way out to side (out of streamline) cocked up for counter kick. This was something I thought I addressed awhile ago, but it is back.

    I know I am capable of faster meet times, just need to take care of a few performance killers first.
  12. Wed-Thur, Aug 26-27

    by , August 27th, 2015 at 05:52 PM (The FAF AFAP Digest)

    Wednesday Drylands

    rehab ex
    straight arm dips. 90 x 3 x 15
    supine flutter kicks on bosu, 3 x 100
    deadlifts, 75 x 4 x 6
    explosive HS pulldowns, 140 x 4 x 5
    extreme angle isometric squat, 3:00
    DB rows, 40 x 4 x 5 each arm
    explosive leg extensions, 135 x 4 x 5
    glute isolator, 60 x 3 x 5 each leg
    kneeling ab crunches on cable machine, 160 x 4 x 8
    calf raises, 155 x 4 x 8


    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPD free w/paddles) @ 1:10
    4 x 50 burst kick + cruise @ 1:15
    50 EZ
    2 x (50 AFAP + 150 EZ)
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    20 x 50 kick w/fins
    -- alternate 2 fastish dolphin kick on back (under :35) + 2 EZ
    100 EZ
    10 x 50 w/paddles @ 1:00-1:10
    odds = DPS back
    evens = DPS free
    150 EZ

    Total: 3550 m


    I feel some real DOMs setting in after weights and a longer than usual long course workout. It was 64 degrees when I went to the pool at 11:00. No kids showed up at 12:00 so the lifeguards left the pool long course for an extra half hour. I need to look at my flog. I think I am need of a recovery week where I skip weights. Feeling awfully sore ...

    Lil Fort, the last one in the nest, is about to start high school on Monday. She's been running with the XC team and had her first scrimmage yesterday. She made varsity despite not running much all spring and summer. She complained about double workouts at first, but I made her feel bad since I do quite a few doubles (and so does dad). :-)
  13. Week 152 - Thursday

    by , August 27th, 2015 at 02:38 PM (After a long rest)
    I worked on more of my online courses for my coaching certification last night. Nothing hard but time consuming. I have my first practice tonight as coach; I cant wait.

    I slept well last night and felt good this morning when I woke up.

    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    4x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    I tried mixing up the abs a little bit more today so on each exercise I did a slight variant. For example on the crunches I did cycle kick with my legs as I moved from side to side. I am going to add some medicine balls next Tuesday.

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    8x25 open,close, easy, fast on 1min with fins
    200 easy

    Todays swim was shorter than I had hoped but I just ran out of time today.
    Swim Workouts
  14. Wed Aug 26

    by , August 27th, 2015 at 12:34 AM (Senior Sprinting)
    I have benefited for several years now from these forums and blogs with little contribution. I thought I would try to rectify that by blogging my workouts for the 2015-16 SC/LC seasons.

    After Nationals I swam the following weekend in Stewart's great meet in Rockwall and went almost the exact same time as Natls in two attempts at the 50. Then I took last week off.

    Today I began my "off-season" workouts which typically involve a fair amount of drylands and easy swimming.

    4x400m jog, 200 walk in between each
    6x50 stadium steps (6 inch risers)
    6x100 barefoot striders on football field, 10 push-ups in between each

    400 ez swim
  15. Short Wed swim

    We were suppose to get together after practice to break open the growlers from the past weekends meet thus the short workout. Thunderstorms and power outages prevented part of the team from showing up.

    200 free
    200 stroke
    200 IM (kick/swim)
    4 x 25 (15 SDK/10 easy)
    4 x 25 (build)
    4 x 25 (perfect stroke)

    Main set with toys
    #1 with paddles and bouy
    #2 with fins and paddles
    #3 no toys
    3 x 300 @ 4:10 moderate
    rest 60
    3 x 200 @ 2:50 faster
    rest 60
    3 x 100 @ 1:20 sprint
    50 easy

    6 x 50 @ 55
    -fly/bk, bk/br, br/fr repeat
    4 x 50 @ 55
    -start from a prone float and end with a flip (kinda different)
    100 cruise and outta there early

    3350 scy
  16. Week 152 - Wednesday

    by , August 26th, 2015 at 08:45 PM (After a long rest)
    I headed to Austin after Monday mornings practice and had planned on two meetings in Austin before driving to San Antonio for a full day of meetings yesterday. I hoped to join Alamo Masters at Northside but discovered that nearly all school district pools including Northside and the Josh Davis Nat were closed. I could not make any of the open pools work with my meeting schedule so yesterday I had to miss a workout. I got home late last night due to weather delays on in bound flights to Austin which had a knock on affect on delaying my flight. Whenever possible, I try to fly Southwest and yesterday was my first Southwest disappointment; I paid extra to get on an earlier flight than my original flight only to discover that the flight was delayed and my original flight actually left before the delayed flight. I was pretty upset!

    This morning came too fast but I slept well. The pool was setup scy and I did what felt like a lot of fast swimming.

    Warm up
    400 free with a snorkel
    6x50 catchup by :45

    main sets
    10x50 kick on :50
    100 easy
    16x50 on 1min at 200 race pace
    100 easy
    4x(2x25 dumb dolphin drill on :40, 2x50 fast butterfly on 1min)
    700 pull on High tempo per 100 than normal

    warm down
    200 easy

    I held 39/40 on the kick. The race pace I held 26s. I felt good. On the fly I was going 29/30s. The pull I was holding 1:05 pace.

    Updated August 26th, 2015 at 11:04 PM by StewartACarroll

    Swim Workouts
  17. Challenging today

    by , August 26th, 2015 at 09:13 AM (Mixing it up this year)
    I wanted an easy day but there wasn't enough lane space.

    6x100 free
    20x50 free on :20, :15, :10, :05 RI
    2x500 free for time descend went 7:17 and 7:07
    4 times thru 1 of each stroke
    75 drill
    25 swim

    Total 3000 yards
    Swim Workouts
  18. 8|25|15 SCY and drylands

    500 worth of drills using fins

    50 fr off block 27 high - 28

    50 bk in 38

    50 br in 43

    100 fr from block in about 1:07

    10 x 30m on 1:00
    • as 15m back stroke start/SDK/breakout to fr and 15m easy

    11 x 50 fr on 1:00
    • held 38's for most

    Changed my sprint stroke recently, it's not quite as fast as the less efficient former one but maybe I can make it work in the future.

    Meet last weekend, and had a great time with my team, I missed the 100fr and 50 bk. I don't have any times, but I know there wasn't any PB's in my target event. I believe I did get personal best times in the 50 fl and br, However the br was a first time experience and I've somewhat sandbagged the fly (and bk) along the way through prior events to save the legs in target fr relays and 50s. The Growler meet was outside and quite enjoyable and the water was surprisingly chilly for being outside.

    My left adductor I believe is highly irritated. I think from breaststroke. It's upsetting, not that I'm fast at br, but because I'm finally figuring out br after 7 years swimming experience. It's been about 2 months like this. The worse part is it's almost impossible to ice the area due to location

    Updated August 26th, 2015 at 02:57 PM by __steve__

  19. Workout 08/25/15: OW Raponda

    by , August 25th, 2015 at 10:47 PM (Maple Syrup with a Side of Chlorine)
    Today classes started at the college so I went to Chapel this morning, then worked on fixing a broken privacy blind on the side porch.

    The Rec is closed so I set up four OW swims over the next two weeks. Today was at Raponda, and Greg and Rachel came along with my wife! I have been helping her with becoming more comfortable breathing, and she swam about 800yds out to the raft and back while we went out on the lake. I really proud of her for rocking her first open water lake swim! We logged just over a mile on the east side of the lake, as a powerboat or two stayed on the western shore.

    Here's a picture from before the swim...

    Updated August 25th, 2015 at 10:53 PM by rxleakem

    Swim Workouts , Open Water
  20. Tuesday, Aug. 25

    by , August 25th, 2015 at 04:26 PM (The FAF AFAP Digest)
    Swim/LCM @ Lebo w/Nageur

    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    10 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    4 rounds: (interval varied from 1:00-1:15
    1 x 50 dolphin kick on back
    1 x 50 done as 25 UW + 25 EZ
    1 x 50 DPS back w/paddles
    1 x 50 DPS free w/paddles
    150 EZ

    -- That was all we got in during the adult only hour swim. We waited for them to switch the pool to SCY and then did a little more ...

    50 EZ
    5 rounds:
    4 x 25 @ :45
    -- either 100 pace or power kick @ 100 pace
    150 EZ

    Total: 2350 LCM + 700 SCY


    I had planned on going to the gym today. But a friend wanted to swim at Lebo and I can't resist the opportunity to swim with actual humans. I'm too tired to hit the gym now, but I'll definitely go tomorrow. If the Pitt pool doesn't open this week, and I've heard gossip that it may not, then I'll swim with Sewy masters on Friday.
    Swim Workouts