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  1. Workout 02/14/14: noon

    by , February 14th, 2014 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    Spent roughtly 2 hours digging out from the most recent winter storm to hit the area, complete with close to 20 inches of snow! A great way to get the heart moving this Valentine's Day

    Hit the pool at lunch and had the pool to myself for the first half hour:

    200 Fr/200 Bk/200 IM Drill

    4 x through with snorkel:
    - 100 kick on 1:50
    - 100 Fr pull with buoy on 1:20

    10 x 150 on 2:10, done as 2 x through:
    - Perfect Stroke with AP
    - 100 DPS, 50 Fast
    - 50 DPS, 50 Fast, 50 DPS
    - 50 Fast, 100 DPS
    - 150 BK plus :20 SR

    50 Easy
    4 x 50 on :60
    - easy FR down, :05 rest, IMO Fast back
    200 loosen and out
    (Solo/Rec/3350 yds/60 min)
    ----------------------------

    I felt really great in the water, and took advantage of the empty pool to the fullest extent possible. After the swim, I broke out my roof rake to complete drylands for the day.
    Categories
    Swim Workouts
  2. Week 72 - Friday

    by , February 14th, 2014 at 07:00 PM (After a long rest)
    I was late waking up this morning but luckily was able to drag myself out of bed and get to the pool early enough to open up and let one of my friends in early. She is atttending nursing school and has to start practice 30 minutes earlier than everyone else so she can make her first class on fridays. It was a close call to me being late!

    Todays work out was a beast of a workout yet again. More high intensity high pace work. This is not what I like(because it hurts so bad) but exactly what I need to be working on.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x50 free back on 45
    10x50 on 50 alternating kick swim, by 25 and drill swim by 25

    Main sets
    3x(100 AFAP on 2min, 50 AFAP on 1min, 150 AFAP on 3mims)
    100 easy
    10x100 kick with fins on 1.30
    100 back AFAP
    200 easy
    100 fly AFAP
    200 easy
    100 free AFAP

    Warm down
    200 easy

    Total 4600scy

    This workout hurt so so bad. That said I swam a great practice today.

    I was told to hold 55s on the 100s, 25s on the 50s and 1.25s on the 150s. I held 55,54,55 on the 100s, 25,25,25 on the 50s and on the 150s went 1.25,1.27,1.27. The 150s hurt really bad and despite my best efforts my stroke shortened and my turns sucked towards the end of the second and third 150s.

    My big take away from this morning was that I am circle swimming as I get tired and once again my turns and kick suffer as I get tired. Despite hating this workout because it hurt so bad i feel this is exactly the type of workout I need to incorporate into my training more regularly.

    The back, fly and free were to pace one of Tom's junior racer girls who is working on TAGs(Texas Age Groups) cuts at a meet a week tomorow. It was fun to swim with her and I went 1.00 on the back, 1.00 on the fly and 51.2 on the 100 free. I had not swum a 100 fly since I was 16 so it was fun to swim but I had a small cramp on the first turn that luckily did not turn into a big cramp.

    I met with Tom after practice and talked about what worked and did not work on the last training cycle. We also discussed my meet lineup for worlds and he suggested me dropping the 800 but I asked if we could leave that decision until May. His fear is that it's the first race of Worlds and it could impact my other races. I struggle with what to do because I think I can go under 9mins on the 800 and this will place pretty high(8.50 mids have won the last two World Masters in my age group), and I don't like giving up events. His logic makes complete sense but we will see how things are going long course in May and then decide. We also talked about my taper and pace work and we agreed to make some adjustments. We plan on incorporating more high intensity pace work like today's main set throughout the training program. The thought being that this will help with my speed over the events I stand the best shot at worlds, namely the 200 and 400. We also talked a great deal about my taper and we are going to try something a little different, dropping my yardage earlier but overall shortening my taper by a week. This may change if I drop the 800. Tom's fear is loosing my base endurance with too long a taper at too low yardage. Its a fine line when you swim everything from the 50 to the 800.

    Updated February 14th, 2014 at 07:10 PM by StewartACarroll

    Categories
    Swim Workouts
  3. Friday 2/14/14

    Friday 2/14

    AM and PM SCY

    AM swim:

    2x
    300 swim every 3rd 25 scull w/ snorkel
    8x25 @ :10 rest under H2O kick w/ fins
    4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

    "I.M. Test Set"
    6x25 @ :30 FL SMOOTH (14.1, 14.1, 14.3, 14.2, 14.5, 14.3)
    5x50 @ :50 BK BEST AVG (33.8, 33.9, 34.0, 34.1, 34.1)
    5x50 @ :50 BR BEST AVG (34.1, 34.1, 34.2, 34.2, 34.0)
    5x100 @ 1:15 FR #1-4 STRONG, #5 N.S. (1:04.1, 1:04.5, 1:04.5, 1:04.8, 30.0/28.5 - 58.5)

    2x
    6x50 @ 1:00 drill/swim by 25 w/ snorkel
    300 FR/FL by 75 kick w/ board + fins

    Total: 4550

    PM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 BR kick w/ board
    100 swim
    100 I.M. drill

    3x100 @ 1:30 FR kick w/ board + fins
    200 @ 2:40 swim w/ paddles 3-2-1-0 breaths per 25
    3x100 @ 1:30 FR kick w/ board + fins
    4x50 @ 1:00 swim w/ paddles 3-2-1-0 breaths per 50
    3x100 @ 1:30 FR kick w/ board + fins
    8x25 @ :05 rest swim w/ paddles 0 breaths per 25

    300 EZ w/ snorkel

    Total: 3000
    Categories
    Swim Workouts
  4. 2|14|14 LCM (sorta)

    by , February 14th, 2014 at 03:38 PM (Blog)
    Measured the section of the pool I use for short efforts that was originally estimated at 12.2M, it is actually 12.6M.

    WARMUP
    30 x 12.6 on 0:20 free :/

    WORK
    10 x 12.6 on 1:00 free, fast :/ (12.6 easy)

    5 blocks from the start
    Categories
    Uncategorized
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/17/2013

    by , February 14th, 2014 at 02:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right

    1 X 500 kick

    4 X 250 pull 3:45
    #1/2: negative split
    #3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 X 50 free 1:00
    1 x 300 IM 5:15
    4 X 50 free 1:00
    1 X 200 IM 3:30
    4 x 50 free 1:00
    1 X 100 IM 1:45
    4 X 50 free--swim down-- 1:00

    4700Y
    Categories
    Swim Workouts
  6. Long Course Friday....YEAH!

    by , February 14th, 2014 at 09:18 AM (Mixing it up this year)
    So nice to see long course today. I still had to deal with the flotilla of fins in the lane next to me. So it was like doing an open water swim with lots of waves. Maybe some day I can build my own pool!

    500 free
    500 free kick w/zoomers
    5x200@4:30 IM went 3:58, 3:58, 3:57, 3:57, 3:52 fly felt good the rest was recovery
    500 free kick w/zoomers
    500 free w/snorkle
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim

    Total 3200 meters
    Categories
    Swim Workouts