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  1. Week 193 - Tuesday

    by , June 7th, 2016 at 06:11 PM (After a long rest)
    My trip to Phoenix today got postponed and as a result I was able to practice and make an appointment to get my elbow checked out.

    I had a good night of sleep and woke as the early alarm went off this morning. My son also joined me at the gym but skipped the swim part. My wife told my son he will be going to the pool with me 3 times a week and for every 10lbs he drops he can back off a workout(he is 15 years old, 6'3" tall, and weighs 220lbs. He is a very big boy). To my surprise he got up without any issues this morning and it was a lot of fun hanging out with him. He did his own workout and

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :50
    Power Tower 3x2x50 with 50,80,100 lbs on 1min

    The power tower made a nice change.
    Swim Workouts
  2. 6|7|16 SCM

    SCM (outside):

    500 easy various warmup

    10 x 50 from block on 2:00 - 3:00 with fins, fast to faster, 1 fly, rest fr

    6 x 25 from block on 2:00 with fins, breakout fast then coast

    2 from block without fins

    2 x 0:20 VK with streamline arms with fins

    SCM (inside) yesterday:

    20 x 20m on 0:30 (10m fr / 10m br)

    weights yesterday:

    4 x 10 pushups+bands resistance on blocks suppersetted with neg pullups
    calf raise stand 6 reps of 600+bw on last
    4 sets of arms
  3. Sarasota Y Sharks Masters 5:30 AM Workout 06/08/2016

    by , June 7th, 2016 at 12:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

    WARM UP:
    4 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick

    10 X 50 1:20

    6 X 25
    odd: blocks--sprint 20 meters
    even: build to race finish

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  4. Sun-Mon June 5-6

    by , June 6th, 2016 at 04:42 PM (The FAF AFAP Digest)


    rehab ex
    power wheel roll outs with knees on bosu, 3 x 10
    supine flutter kicks on bosu, 4 x 50
    TRX windmills, 2 x 25
    TRX knee ins, 3 x 10
    TRX pike ups, 10
    hammers, 20 x 3 x 25
    single leg stand on flat side of bosu, 1:00 each leg
    single leg stand on flat side of bosu with leg straight out, 1:00 each leg
    extreme angle iso squat, 5:00
    double rope slams, 3 x 10

    5 mile walk-run on treadmill (watching the GOT theorist Preston Jacobs on youtube)

    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:15-1:30
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    1 x 50 @ 100 pace (was way off) 100 EZ

    25 EZ down to deep end wth bungee cordz
    5 x swim to resistance the 20-30 strokes or had kick for :30
    75 EZ

    10 x 50 DPS w/paddle
    odds= free
    evens = back

    Total: 3150


    I had meant to do a long course swim on Sunday, but the weather conspired against me -- there was a steady downpour and the pool was closed. I was also a little bushed from a dinner party having gone into the wee hours ... I compounded that tiredness by staying up way too late last night reading, which resulted in a bit of a lackluster practice today. Hopefully, I'll get some good workouts in before we leave for the beach on Saturday.
  5. Sarasota Y Sharks Masters 5:30 AM Workout 06/07/2016

    by , June 6th, 2016 at 11:12 AM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20

    1 X 300
    50 stroke/50 free

    6 x 100 3:00
    odd: easy even: strong--all choice

    6 X 25
    odd: 25 sprint
    even: build to race finish

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  6. Week 193 - Monday

    by , June 6th, 2016 at 09:05 AM (After a long rest)
    All that good sleep late last week went out the window last night and I had an absolutely terrible night of sleep and got up(since I really did not sleep) feeling really tired. Yesterday before the kids meet my daughter and I went and got massages. I have some serious knots in my back and each time the masseuse worked on the lump I would jump about a foot off the table. I drank lots of fluid to flush out the massage but apparently that translated into being up and down like a yo yo. My malaise did not translate into the pool and I actually felt like my free was long and easy on the warmup. I had a killer main set today but again did surprisingly well.

    The he pool was setup LCM today.

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    9x300 pull with paddles on 3:45(1:15 base)
    300 easy
    10x50 with fins done as 25 underwater and 25 streamline back kick on 1min

    Warm down
    8x50 long perfect stroke on 1min

    i started out holding 3:30s and held this through 7 when I started to fall off but managed to hold 3:33,3:34,33 on 7,8,9. My elbow was really stiff when I was done and in hindsight probably should not have done this much pull. The underwaters with fins felt great today and I was making 25 very easily. This was one of my better aerobic workouts I have done in a while. Despite pulling, holding 1:10-1:11 base pace was very good and obviously my base is pretty good right now.

    I signed up for my first LCM meet in frisco in a few weeks and will be doing the 200 free and the 50 free. I was going to do all the 50s but decided that based on the number of swimmers entered 2 swims was just fine.
    Swim Workouts
  7. Therapeutic Elastic Tape in Competition

    by , June 5th, 2016 at 01:16 PM (Rules Committee Blog)
    Modern medical technology has created some fantastic products for adult athletes to use in dealing with injuries and the natural issues associated with aging bodies. However, with the growing use of these technologies, we have to consider questions about their use in competition. As always, our goal is to have a fair and equitable application of the rules that facilitate participation in competition. The rules are written to limit the use of items that provide for a competitive advantage.

    We have received many questions regarding the use of therapeutic elastic tape. While the use of the products may prove to be of great use for some swimmers recovering from injuries or in training, the use of many of these products creates a competitive advantage and are therefore not permitted in USMS competition.

    The current swimsuit rules date to 2009 and the premise of the rules are that substances which provide additional muscle compression; or anything that enhances speed, pace, or buoyancy are not permitted.

    USMS rule 102.12.1-E (governing pool events) says that “Any kind of tape worn on the body is not permitted unless approved by the referee”. USMS rule 303.7.3-C (governing long distance and open water event) also says that "Any kind of tape worn on the body is not permitted unless approved by the referee”

    Per USMS Article 507.1.13, the Rules Committee issues interpretations of Part One rules. Per USMS Article 507.1.7, the USMS Long Distance Committee oversees the rules and administration of long distance and open water events (Part Three).

    Therefore, to provide clearer guidance for officials, the following interpretation is issued jointly by the USMS Rules Committee and USMS Long Distance Committee.

    “The use of tape in competition is limited to situations involving verified medical conditions. The application of tape is intended to be for situations such as wound closure, taping of fingers or toes, taping to secure medical devices, or other limited uses that would not provide any competitive advantage. The use of any kind of tape that purports to provide muscle compression; muscle, joint, or ligament stabilization; or other physical benefits, including therapeutic elastic tape or similar products, is never permitted in USMS competition.”

    Examples of such products include Kinesio® Tape, KT Tape, Kinesiology Tape, Cho-Pat® and Spider Tech. But, there may very well be additional products and brands.

    Even in the case of disability accommodations or medical exceptions to the swimwear rules, we would not grant an exception that creates a competitive advantage. While these are considered on a case-by-case basis, this interpretation will remain the guiding principle. USMS is consistent with USA-Swimming in our interpretation regarding the use of these products.

    If you have questions on the use of a specific product, please direct those questions to the Meet or Race Referee, the Rules Committee Chair ( for pool events, and the Open Water Committee Chair ( for open water events.

    Charles Cockrell
    USMS Rules Committee Chair

  8. Week 192 - Saturday

    by , June 4th, 2016 at 11:49 AM (After a long rest)
    I had another good night of sleep and even woke up an hour before my alarm was due to go off feeling good and for a change not thinking work; thinking kids and wife is so much better!!!

    tom had said he wanted to switch up today's workout and he said it with a wicked chuckle and grin. He likes to play mind games and I think I am generally the only one who never reacts. My old college coach would do this and I found that reacting made him happier so I stopped reacting which used to make him try even harder.

    as it turned today's workout was tough. Like most of our race pace sets you can make them as hard or easy as you want but swimming them correctly they are brutal. Needless to say I tried my hardest and it was brutal.

    Pool was setup LCM

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

    main sets
    4x(200 at 400 pace on 4mins, 100 at 400 pace on 2mins, 50 at 400 pace on 1min, 2x25 afap on :30) :30 rest between rounds

    warm down
    300 easy

    I had to cut today short because my kids were on deck after the main set and I knew Neil would be running late this morning. I used paddles on the 200 but dropped them for everything else. Despite hurting really badly everyone of the 200s I descended going 2:16, 2:14, 2:12, 2:10. These were awesome but not sure I could hold the last 2 for a 400. The 100s I swam(no paddles) with a snorkel and was 1:04,1:04,1:05,1:05 which again I was really happy with. The guy in the next lane to me went for the 100s on this set and it helped a lot. On the 50s I was :32s and the 25s I was :15/16s. The 25s were mid pool 25s so they were tough to get going on. I was bright red when I got out so I guess it was easy to see how much effort I put in. I was really pleased with today's workout but it was the most difficult workout I have done in a long long time. Tom had my daughters group do this and they found it easier than the 16x100s so it's either the way I swam this set or an age related thing.
    Swim Workouts
  9. Thur-Fri, June 2-3

    by , June 4th, 2016 at 09:59 AM (The FAF AFAP Digest)

    When to a 75 minute hot yoga class for the first time in many months. The poses were fine, but, wow, I was not used to the heat. Sweated buckets.

    Friday: Swim/LCM @ Pitt

    Warm up:

    200 various (missed 300 due to traffic)
    10 x 50 @ 1:00 (They were pulling. I did various stuff to finish warming up.)

    Main sets:

    10 x 50 flutter kick w/fins @ 1:00
    -- did 7 between 31-33, then 1 EZ, 1 fast @ :29, 1 EZ
    -- starting off at :31 was too fast
    50 EZ

    8 x (35 fast kick + 15 EZ) @ 1:20
    -- did backstroke kick @ 100 pace
    100 EZ

    6 x 50 kick w/fins, done as 25 shooter + 25 EZ @ 1:10
    50 EZ

    8 x (35 fast swim + 15 EZ) @ 1:20
    --alternated breast and back @ 100 pace
    100 EZ

    4 x 50 of something + 100 EZ
    -- I was so shot that I just did 3 x 50 EZ

    8 x (25 fast + 25 EZ) @ 1:20
    -- 4 swim, 4 kick w/board
    50 EZ

    Total: 3200 m


    I was crippled by that long course workout. It was billed as a sprint workout. Ha! That was a crazy sprint conditioning workout, not nearly enough rest to be a true sprint workout. I was going to leave before the last set, but I was shamed into staying -- a rare occurrence. It's been 7 days in a row and I'm beat this am, so will take today off. Looks like it could be pouring during Lebo lap swim anyway.
    Swim Workouts , Yoga
  10. 6|4|16 SCM

    Yesterday SCM (midday outside and hot):
    200 ez warmup
    10 x 50 flutter kick on 1:30
    10 x 25 fly with fins on 1:00
    3 x 25 on 3:00 from block, with fins - fr, UWDK (x2)
    10 x 25 on 1:00 burst to fr then coast
    100 ez

    Today SCM drylands (outside and hotter):
    10 x 50 on 1:00 1 - 4 fr, 5 br, 6 - 9 fr, 10 bk
    10 x 25 on 1:00 lung buster fr
    5 x 0:15 on 1:00 vertical kick with fins
    500 of various (bursts, drills, UW's kicks)

    Treadmill - 3:00 @ 9.5 mph
    1 x 12 Plank alternate DB rows #12's
    1 x 6 side plank lateral raises #6
    1 x 6 side plank rear shoulder raises #6
    1 x 12 back extensions with undulating spine (gym should be empty when doing)
    1 x ?? back extension machine pedaling arms forward with#5 DB's
    1 x ?? back extension machine doing fly with #5 DB's
    3 x 10 negative eccentric teres work 10 KB

    Updated June 4th, 2016 at 06:11 PM by __steve__

  11. Sarasota Y Sharks Masters 5:30 AM Workout 06/06/2016

    by , June 3rd, 2016 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be focusing on meet prep swims leading up to our meet June 11/12.

    WARM UP:
    2 X 150 2:45 2:45
    3 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    1 X 100 swim 2:15
    Two rounds

    1 X 400--choice swim/fins optional

    6 X 50 1:20
    1-3: perfect stroke
    4-6: descend--#6 @ 100%

    3 X 100 choice 2:30
    Swim all three strong--85/90%

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  12. Week 192 - Friday

    by , June 3rd, 2016 at 08:39 AM (After a long rest)
    I had a much better nights sleep last night and despite waking up tired I felt much better than earlier this week.

    This spring, our masters team has been swimming at the same time as my daughters group, Jr. Racers(11-12). This morning was the last of these workouts because the kids switch to summer schedule next week . Today we also had the fastest 13-14 year old boy plus about 5 of the college kids who used to swim at Race. Needless to say there was plenty of motivation to swim fast today

    warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    6x50 kick build on 1min
    12x100 free on 1:10 holding constant pace throughout.
    100 easy
    12x25 free no breathers fast on :40
    8x50 IMO on 1 min as 25 drill/25 build to max speed
    10x50 streamline kick on 1min trying to hold :35 or faster

    warm down
    200 easy

    my elbow still hurt today but finally started to loosen up mid way through the 12x100 set. On the 6x50s I was holding :40s. On the 12x100s I was out in 1:01 and then held 1:02s until the last one where I was 1:00. Despite tom asking us to hold a consistent pace I was faster on the first and last. I felt tired but was pleased with this set. I think I could have been more consistent if the guy in my lane and I circle swum instead of swimming sides(his idea). I kept coming off turn 2 and clipping the lane line. I need to work on my foot position off the walls because I turn crooked. I made the 12x25 no breathers while holding :13/:14s. The guy in the lane with me was about half a body length ahead of me and I felt like a surfer riding the wave(cowabonga!!!!); it was awesome. On the IMO 50s I tried building as instructed but my breast is just so off recently. I think my timing on my pull and kick is off high causes me to have big pauses in my stroke. I should work on this but it's so hard when IM is not my chosen thing. In many ways I would just sooner avoid it. On the last set despite Bing told to go under :35s I went :35 on the first and then held :37s. This was still a great kick set for me. Using my snorkel on the kick helped with my body position a lot.

    Updated June 3rd, 2016 at 08:46 AM by StewartACarroll

    Swim Workouts
  13. Week 192 - Thursday

    by , June 2nd, 2016 at 09:50 PM (After a long rest)
    I had a very long stressful day at work yesterday. I fell asleep really quickly but at around 1am I was wide awake thinking work. I lay in bed tossing and turning until it was time to head to the gym.

    15mins on stationary bike

    4x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. Due to my elbow I backed off and did not do the power roller or the m divine ball today.
    2x(3 X shoulder band exercises)

    Pool was setup LCM
    400 free with snorkel
    6x50 catchup on 1min
    25 drill fly, 50 kick back, 75 swim breast on 3mins
    25 drill breast, 50 fly kick, 75 swim back
    on 3mins
    25 drill back, 50 breast kick, 75 swim fly
    on 3mins
    50 drill back, 75 breast kick, 25 swim fly
    on 3mins
    50 drill fly, 75 back kick, 25 swim breast
    on 3mins
    50 drill breast, 75 fly kick, 25 swim back
    on 3mins
    75 drill breast, 25 kick fly, 50 swim back
    on 3mins
    75 drill back, 25 breast kick, 50 swim fly
    on 3mins
    75 drill fly, 25 back kick, 50 swim breast
    on 3mins
    200 easy

    Despite swimming lcm I decided to do part of the workout I sent to one of my swimmers who could not make today's seniors workout. The workout was actually pretty good and made a nic change from my free based workouts.

    My right elbow is still extremely painful and I have been unable to go and see anyone about it yet.
    Swim Workouts
  14. 6|2|16 SCM

    Worked legs and abs last night, also did Yoga for Swimmers - Legs

    SCM this afternoon outside, water still comfortable (82)

    700 of easy various with and without equipment
    5 x 50 on 3:00 from block, 25 fr / 25 easy
    3 x 25 on 4:00 from block AFAP, fr, UWDK, flutter kick
    50 fly with fins
    25 from block with fins

    Legs were never really there and shut down towards the end.

    Evening weights:

    1 x 22 x 70#'s - DBBP (did not lower weight with upper arms beyond horizontal)
    1 x 10 x 95 - shoulder press
    12 x 5 x +10 per set - negative pulldowns

    I've tried a new variation to the leg extension that I believe has tremendous potential in the pool. While swimming our hips are extended to neutral. During leg extensions hips are contracted working the right group, but wrong area. If a machine can be found which allows laying down during the exercise it is definitely worth a try

    My county just approved the natatorium that has been on the table for a few years. 3 miles away! This changes many things in a good way.

    Updated June 2nd, 2016 at 11:03 PM by __steve__

  15. Sarasota Y Sharks Masters 5:30 AM Workout 06/03/2016

    by , June 2nd, 2016 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    The Sharks are hosting a LC meet June 11/12. Our workouts prior will be focused more on meet prep with reduced yardage.

    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    1 X 100 moderate 2:15
    4 X 50 1:15
    50's: odd: fast even: easy--all choice

    3 X (start-turn-finish)

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  16. Double, Wed June 1

    by , June 2nd, 2016 at 09:58 AM (The FAF AFAP Digest)

    rehab ex
    med ball slams, 10
    double rope slams, 33 x 10
    alternating rope slams, 30
    single leg stand on bosu in streamline, 1:00 each leg
    supine flutter kicks on bosu w/ankle weighs, 100
    power wheel roll outs w/knees on bosu, 3 x 15
    kettleball swings, 25 x 3 x 10
    hammers w/10 lb DBs, 3 x 25
    streamline crunches, 2 x 50
    plank, 1:00
    extreme and iso squat, 5:00

    Swim/LCM @ PItt

    Warm up:

    300 various (missed 200 bc of chatting)
    5 x 100 free w/paddles on 2:00

    Main sets:

    8 x 50 kick w/fins on :50
    -- pretty quick interval for long course
    -- I had to go about 200 pace just to get :15 rest

    2 x (4 x 200) @ 3:40, rest between rounds
    7 x (50 stroke @ 100 pace + 50 EZ)
    100 EZ at end

    2 x (4 x 100 with some breathing pattern) @ ? 2:00, I think
    7 x 100 flutter kick w/board & fins + 100 EZ
    -- held 1:12-1:15 or so

    -- they had another short set, but I got out

    Total: 2800 m


    I tried to go to my gym, but it is closed for a week for renovations. So I just did drylands in my exercise room, which were probably plenty anyway. It was a Monday type freestyle oriented workout at Pitt, so I modified to do some stroke 50s @ 100 pace. Still, I was pretty bushed the rest of the evening after that double and a good bit of aerobic work. I really despise long course backstroke ...

    There are less than two months before the Texas Zones meet. I'm going to be away a fair amount of that time, starting with a week at the beach when school lets out and then a week at Olympic trials with Fort21. I've found places to swim, but it will require some discipline to get good workouts in ...
  17. SCM block practice

    Drylands yesterday
    treadmill for 3:00 at 9.5mph
    shoulders, abs, torso, stretching

    200 warmup free
    6 x 25 on 1:00 with fins - fly out, UWDK back
    10 x 25 on 1:00 with fins - UWDK
    6 x 25 on 4:00 from block - fr, fl, br, fr, fr, fr
    1 running geezer flying start AFAP fr to 15m
    8 x 15m on 1:00 from block - fr
    300 drill with fins and snorkel
    4 x 25 flutter kick on 1:00
    2 x 50 flutter kick on 2:00

    Reserves coming up - another weekend at the good-ole-boy section.

    2.5 weeks to LCM meet. 1.5 months to a 14 day adventure in paradise for my wife and I (see profile image)

    Updated June 1st, 2016 at 09:00 PM by __steve__

  18. Sarasota Y Sharks Masters 5:30 AM Workout 06/02/2016

    by , June 1st, 2016 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 100 kick 2:30
    1 X 100 swim 2:15
    Four times--choice

    8 X 50 1:20
    Descend 1-4/5-8--#4 and #8 are fast--all choice

    6 X 50
    odd: blocks--sprint 25
    even: build to race finish

    $$$$ RACE PACE SWIM $$$$
    1 X 100 choice from the blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  19. Garbage, Tues May 31

    by , June 1st, 2016 at 09:53 AM (The FAF AFAP Digest)
    I met up with Jim at Sewy. Unfortunately, we had to wait 30 minutes to get into the pool and then only had 55 minutes before the next kid activity. Now that's it's summer, kids get the majority of pool time ... I hadn't slept well and was tired, so agreed to do a "garbage yards" type of workout. I used fins for all those 100s.

    600 various
    4 x 100 free w/paddles @ 1:45
    6 x 100 kick @ 1:40 (stay under 1:10)
    6 x 100 free w/paddles @ 1:35
    50 EZ
    10 x 50 @ :50-1:00
    odds = swim
    evens = kick

    Total: 2750

    Even though I was just swimming smoothly, I am so unused to this type of set that it felt a bit tiring. Today, I'm headed to the gym and then later to Pitt.
    Swim Workouts
  20. Week 192 - Wednesday

    by , June 1st, 2016 at 08:51 AM (After a long rest)
    I had a good night of sleep. I woke up with my right elbow very sore and stiff. I am planning on going to see someone about my elbow this week.

    Warm up
    400 free with snorkel
    6x50 catchup with snorkel on :50

    main sets
    12x50 drill, build on :50
    3x4x25 free done as open,close,easy,fast on :35
    16x50 on :55 at 200 race pace
    100 easy
    4x(2x50 choice drill on 1min, 2x50 done as 25 underwater, 25 streamline dolphin kick on 1min)

    warm down
    200 easy

    On the 16x50s i was out in :25 and then held :26/:27s throughout. The times were fine but oh did I hurt. Despite my times being quite consistent over the last few attempts at this set I have been all over the place feel wise. Today I was whooped.
    Swim Workouts