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  1. Week 16 - Monday evening

    by , January 22nd, 2013 at 08:31 AM (After a long rest)
    This was my first double workout day as opposed to a workout and loosen up swim. This evening I had to rush around to make practice and showed up a few minutes late. My wife has the flu, so I took my daughter to practice, which left me 45 minutes to drop her off, make and eat dinner and get back to the pool. I ended p eating oatmeal on the way back to the pool which was not ideal since I swam on a full stomach. After practice I headed home to sower and then had to drve to the airport to pickp some Korean guests who are visiting us with work. A really long day!

    Warm up
    1000 free, breathing 3 and 5 by 25, and no breathing inside the flags
    6x150 kick on 2.40

    Main set
    5x300 IM on 4.30, swim, drill on odds, drill swim on evens
    10x100, 2 on 1.05, 2 on 1.20, trying to hold 1 minute pace

    No warm down I had to bolt.

    Totlal 4200

    The 300 IMs were pretty easy, but the 100s were not. I was able to do the 1.05s but they were more like 1.03 pace as opposed to the minute pace I was asked to hold. I felt very tired when I was done. This cycle ups the yardage considerably and I will be doing doubles Monday, Wednesday and Friday.mtis week is going to be tough with work, but I will try as best as possible to make the sessions.

    Updated January 22nd, 2013 at 08:55 AM by StewartACarroll

    Swim Workouts
  2. Easy or hard set ... just depends on the effort put in

    by , January 22nd, 2013 at 08:29 AM (Mixing it up this year)
    Not a bad workout for my sore shoulders, managed to hold my pace on each section.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers every 3rd lap fast

    36x50@:55 free #1-12 w/strapless paddles & bouy holding :42-43, #13-24 long and loose holding :44-45, #25-36 strong holding :42-43

    200 EASY free w/snorkle as 25 kick/25 swim/25 catchup drill at the hips/25 swim repeat

    Total 3000 yards
    Swim Workouts
  3. Mon, Jan. 21, 2013 7:00-9:00pm

    by , January 22nd, 2013 at 01:48 AM (Fast Food Makes for Fast Swimming!)

    600 (25 Free/25 V-sit scull)

    12 x 50 w/ paddles and buoy @ 1:20
    Odds Front Scull, Evens Pull Swim breath every 3

    10 x 100 SDK w/ fins @ 1:15 !!!!!!
    I did first 5 w/ long fins (went 1:00/1:06/1:07/1:10/1:12)
    took long fins off 'cause my feet/calves were beginning to hurt
    Last 5 w/ short fins (went 1:18/1:19s, last one 1:15)

    Main Set:

    8 x 100 IM FAST @ 2:30 (went 1:09-1:13s)
    1:00 rest
    8 x 100 Stroke FAST (did breast) @ 2:30 (went 1:20-1:22s)
    1:00 rest
    8 x 100 Free** FAST @ 2:30 (went 1:00-1:02s, last one :57)

    100 EZ

    4 x 25 Free FAST @ :45

    200 EZ

    5000 Yards

    ** I had the Washington State H.S. Girls State Champ in the 100 Free on my @ss during this set, and she kept me going. A few times she was dropping :59s on me when I was at 1:01/1:02s

    Coach John said we're going to start doing a lot more of this type of EN3 type of work over the next few weeks, leading up to the age groupers championship season over the next few months. Should be fun! (good thing I'll be missing March with them)
  4. Sat continued

    Since we needed to hop out of the pool early on Sat, coach wanted us to finish up with the set we cut short.

    500 mix up
    4 x 50 @ 1:00 200 pace
    100 sprint @ 1:45
    200 cruise
    2 x 50 @ 1:00 200 pace
    100 sprint @ 1:45
    2 x 50 @ 1:00 200 pace
    200 cruise
    100 sprint @ 1:45
    4 x 50 @ 1:00 200 pace
    200 cruise

    12 x 100 @ 2:00
    -#2,4,6,9,12 were descend from 85% to 100%
    -others were choice cruise
    100 EZ

    6 x 100 with paddles r/10 done as
    -25 back, 50 free, 25 breast

    broken 500 (sprint all of it)
    25 r/30
    25 r/10 + 50 r/45
    25 r/10 + 50 r/10 + 75 r/60
    25 r/10 + 50 r/10 + 75 r/10 + 100

    100 w/d


    I did MUCH better than I did on Sat. This didn't look too bad on paper but if you really put the effort in it was painful. I kept my stroke together but the legs weren't all there tonight. I blame it on work Sat after practice and yardwork all day on Sun. Plan on doing some solo stroke work tomorrow am.
  5. Workout 01/21/13:

    by , January 21st, 2013 at 09:49 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM Drill

    3 times through:
    - 100 kick on 1:40
    - 200 swim on 2:40

    100 w/d
    (Solo/Rec/1600 yds/30 min)

    Quick swim before work, didn't really want to get or of bed and almost missed adult swim altogether. Basketball was canceled last night, so I was able to watch the Patriots stumble to a loss
    Swim Workouts
  6. Heat wave continues as arctic cold tightens its grip...

    by , January 21st, 2013 at 07:36 PM (Alex's swim journal)
    The temps outside have plummeted, we'll be -20 to -30 windchill by tomorrow morning; the actual air temp will be -5. The coldest it's been here in over a year. So, of course, the pool at the Y must be the hottest it's ever been... how ironic! The lifeguards today confirmed what I suspected yesterday, weekend water temps got up to at least 90. It was 90 degrees this morning after they had already turned the heater completely off. By the time I did my lunchtime swim it was back down to around 87. Apparently, they had someone in to fix the heater in the warm water therapy pool last week and they think that they must have adjusted or "fixed" the lap pool as well! The noodle riders and side-stroke/elementary backstroke seniors love it; there's an extra spring in their step. I'm having to scale back on the workouts and am running out of water at an incredibly fast rate. Today I wanted to get 4000 in, but settled for 3000 and backed off of my more aggressive interval in the last 1000. Here's what I did:

    WARM-UP (probably unnecessary):
    400 fr on 7:30 (6:43)
    4 x 100 pull and fr on 1:50 (1:30-ish)
    1:00 break
    4 x 50 on 1:00 (:40-ish)
    2-3 minute break

    10 x 100 on 1:45 (alt. fr and pull: frs 1:21-1:26, pulls 1:30-1:40)
    5 x 200 IM on 5:30 (mostly 3:30-3:35; last one in 3:45--my cool-down!)

    I originally wanted to do the 200 IMs on 4:30, but I was running "hot" and needed the extra time to get my heart rate back down a little and my body cooled. It didn't help that my legs felt like hardened cement the entire practice (I added squats to my lunges in the conditioning workout yesterday and I was definitely feeling it today). Scotty swam these 200 IMs with me, if he hadn't been there my times would have been glacial slow... as if they weren't bad enough already

    There is hope that the temps in the pool will be back to normal by midweek, though. Yay! I'm thinking about what I should enter for the February meet in Madison; I would have like to do the 50s I had planned for a final set today (25 back/25 breast--working on increasing my turn-over in both events and the transition turn for IM at the same time); it might have given me a better idea of what to enter. Definitely want to try the 50 breast, 100 back, and 200 IM... not sure about the rest; 200 free is the first event of the day (how cruel!). Something else I think is cruel after struggling through IMs for two days in a hot pool: evil-stroke is the third leg of the IM, traditionally the hardest leg of any race anyway... cruelty! cruelty I tell you!
  7. 1|21|13

    by , January 21st, 2013 at 05:24 PM (Blog)
    SCM at club

    1820 M

    500 of various

    Set I
    5 x 50 Fr @ 3:00
    - do 25 fast and on 0:30 do another, repeat on 3:00
    - first 25's were 15.X, and the second 25's were about 17
    - hypoxic out, and 2 - 3 breaths back
    Set II
    4 x 50 (Fr/Fr, Fr/Bk, Fr/Fl, Fr/Br)
    - did free as an easy sprint then on about 0:30 stroked back
    - unknown interval

    Set III
    Pool now empty so: 40 x 15 Turn Drill @ 0:30
    - hypoxic
    - between 9 - 12 seconds each

    18 x 15 Turn Drill @ 0:20
    - same as above

    Shoulder felt great throughout. Dude with pressure washer started blasting away at the 4 - 8' wide deck so the crud rinse was plastering my mesh bag and getting in the pool. CO, NOx and CO2 fumes were also building up so I got out and did weights:

    Weights at club
    Worked every muscle group

  8. Monday, Jan. 21

    by , January 21st, 2013 at 05:20 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    12 x 25 shooters w/MF @ :40
    -- 4 back, 4 belly, 4 right side
    50 EZ

    Main Sets:

    6 x 25 burst + cruise, fast hands drills @ 1:00
    100 EZ

    3 x (7 x 50) @ 1:30
    1 = burst + cruise
    2 = 25 AFAP
    3 = 37.5 fast
    4 = EZ
    5 = AFAP, did that on first round, too tired, changed to 100 pace
    6 = EZ
    7 = EZ
    R1 = fly w/fins (10 high, 23)
    R2 = back (12 high from blocks, 25 w/fins)
    R3 = evil w/fins (12, 28)

    100 EZ

    2 x (6 x 25 AFAP shooter w/MF @ 1:00 + 100 EZ @ 2:00)
    -- held 8s with MF

    50 EZ

    5 x 50 @ 1:45
    25 kick w/parachute & fins + 25 EZ
    50 EZ

    Total: 3200


    I deliberately went to the pool during the Inauguration speech. That was a good plan because as soon as it was over people started flooding in. I planned on getting in a solid speed workout today despite the meet yesterday. And I did, though my body wasn't excited about AFAP 50s without more rest. My dodgey left shoulder has been feeling a bit dodgey lately. Not sure if I slacked off on the RC exercises too much with a week+ away from the gym or if I've been doing too much free with my beloved agility paddles. I fear it is the latter. So I focused more on kicking today and may for awhile. I'm due for another PRP session on the elbow soon, so that will necessitate kicking as well.
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -01/22/2013

    by , January 21st, 2013 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds, round 1 left, 2 right.

    1 X 200 kick + 100 swim

    2 X 150 2:15
    1 X 50 fast 1:00
    2 X 150 2:15
    2 X 50 fast 1:10
    2 X 150 2:15
    4 X 50 fast 1:15
    1 x 50 easy

    3 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    5 X 250 pull 3:45
    #1: cruise
    #2&3: last 50 fast
    #4&5: last 100 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Mon. Jan 21st - Getting the Week Off to a Good Start

    My youngest daughter turned 10 today - Happy Birthday Chelsea!!! We went to Nashville yesterday, met up with daughter #2 (I have 4), and went to Rain Forest Cafe. Today, I stopped at the store on the way home an picked up some bacon (Chelsea's favorite food), eggs and buttermilk. Then, Mom, Lisa, and I made bacon, eggs, biscuits, and gravy for breakfast. I started off this year telling Lisa that I wanted to watch what I eat and take off a few pounds. I obviously cursed myself .

    Have the day off, but made it to the pool to swim with the others this morning - Dave, Dave, and Peter. I ended up doing a lot of paddles today and a fair amount of kicking - at least for me. Put in a lot of yardage today because I think tomorrow will be a sprint day.

    200 Free
    100 Back
    200 Free on 3:00
    2x100 IM on 1:45
    100 Free Paddles on 1:30
    2x100 IM on 1:40
    100 Free Paddles on 1:30
    2x100 Back Paddles on 1:35 (the others did IM, but I knew I couldn't make the interval on IM so I did back)
    100 Free
    9x200 on 3:00 alternating Back and Free
    200 Kick
    5x100 Free Paddles on 1:25
    200 Kick
    5x10 Back Paddles 1:35
    200 Kick
    2x200 Back Paddles
    100 Kick
    500 Free Paddles
    3x100 Back Paddles on 1:45
    100 Free

    6200 yards
    115 minutes
  11. MLK day 2013 (Prez Inauguration Day as well)

    by , January 21st, 2013 at 12:33 PM (Workout Swimmer)
    Terry (coach) drives me crazy sometimes. Here we have NO SCHOOL for the kids, so you'd think we could get in a few more laps, right? No, he must have woken up on the wrong side of the bed, because after 1500 he yells at the kids about one thing, then afte another 1500 he yells at them for another. I think he should say - Masters, go swim a 200, before he starts his little tirades! Geez. So, only got in 4500 this morning, although the last 10 x 100's were pretty fun.
    600 back/free
    600 P
    300 K
    600 breast/free
    3 x 200 P
    300 K
    100 easy
    10 x 100 @ 1:40 *best part of the workout, held 1:20's the whole way, 1:15 on the last one (caught & passed Sela at the very very end - woo hoo)
    300 easy
    Total: 4500
  12. Cool/hot pool at the Y

    by , January 21st, 2013 at 12:28 PM (Mixing it up this year)
    The shallow end of the pool was cool but the deep end was hot. Just an easy swim today.

    500 free
    400 free pull w/paddles & bouy
    300 alt 50 free/50 back
    200 kick w/zoomers
    100 pull breast w/zoomers

    2x100 free 1 paddle & 1 fin opposite sides
    200 breast kick
    2x100 back kick w/zoomers #2 arms perpendicular
    200 free
    8x25@1:00 fly w/zoomers

    Total 2500 yards
    Swim Workouts
  13. Week 16 - Distance

    by , January 21st, 2013 at 11:54 AM (After a long rest)
    I felt good at the start of practice but really tired by the end. Not really any muscle soreness, just beat!

    Warm up
    400 free
    6x50 catchup on 45
    6x100 kick, swim, kick, swim on 1.40
    50 easy

    Main set
    10x300 descend 1-5 on 3.45 descend swim, 6-10 on 3.30 descend pull.
    10x50 free/back on 40

    Warm down
    150 easy

    Total 5000

    The 300 swims I started on 3.30 and dropped to 3.15. The 300 pulls I started on 3.20 and dropped to 3.10. I hit one of the swimmers arms in the next lane on the last 300 or I think I would have been a tad quicker on the last one, but overall a good set for me. It was hard going from 300s pace to 50s, but I held 32-33 on all the 50s. I sort of got into a good rhythm towards the end.

    Updated January 21st, 2013 at 12:01 PM by StewartACarroll

    Swim Workouts
  14. 01.21.13 - Monday workout

    by , January 21st, 2013 at 10:00 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Played soccer yesterday despite feeling a sore throat coming on. It was just too nice to stay indoors. After taking about a month off from soccer, things were hurting this morning. Felt about 90% through the workout. I could make the intervals but I just didn't have the energy to push hard.


    700 Warm up

    200 Free - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM or 100 Fly/100 Free - 3:00
    7 x 200 - 3:00 Convert 25 kick/175 free -> 100 IM kick/100 free -> 25 kick/175 free
    200 IM or 100 Fly/100 Free - 3:00
    For the first time ever, I opted for 100 Fly/100 Free. Fly was working today so I stuck with it.

    10 Rounds of:
    * 100 Free - 1:10
    * 50 Easy - 1:10
    I did these a little different. I kept doing 100s on 1:10 until I couldn't make the interval and then did a 50 easy on 1:10. Never got past 2 100s and only made 4 100s on 1:10.

    250 Cool down

    (5500 Total)
  15. 9000-yard weekend; tropical heat wave at the Y?

    by , January 20th, 2013 at 11:59 PM (Alex's swim journal)
    It was like slipping into a warm bath... only I was hoping to get in a couple of high-yardage workouts, not play with rubber ducky! I've gotten spoiled apparently over the last couple of years here at the Kenosha Y where the lap pool normally has temps around 78 or 80 and the air temperature is a tad cooler. Today the temps had to be close to 90, yesterday at least 86-87. I'm not sure what's going on, but I'm hoping they'll have this temperature thing taken care of soon, we have a high school team practicing in there 6 days a week, I can't imagine they're comfortable.

    Yesterday I planned to do a repeat of the 7200-yard workout I did about a month ago: 5 sets of 12 x 100 fr on 1:45 with a warm-up 200 and and 200 back or breast between sets. Here's how far I got:

    200 swim (fr, bk, br, fr by 50s)
    12 x 100 on 1:45 (1:34-1:35s)
    200 br on 4:00
    12 x 100 on 1:45 (1:34-1:35)
    150 bk/br on 4:00
    12 x 100 on 1:45 (mostly 1:36s)
    150 br on 5:00
    12 x 100 on 1:45 (1:37-1:38s)
    100 br on 3:00
    4 x 100 on 1:45 (1:36-1:40)

    6000 SCY/1:40.00

    Workout started off great, every rep was coming in under 1:35 or right at 1:35, somewhat of an improvement over the last time I did the workout, but things started to come apart after that second set; I had to drop 50 breast off of the recovery swim and take a minute breather before starting the next set... the 100s then started to slow no matter what I tried to focus on to pull the times back down. The 100 times were still well within the range of where they were last month, so I would have continued to slug it out, but I started cramping around yard 4000, and ran out of gatorade/water pretty quickly. 1/3 through my last set I called it quits, I felt pretty bad. The scale said I lost 3 pounds, all water weight I'm sure and I'm attributing it to the high pool temps. I usually don't have any trouble staying hydrated, if anything I have a tendency to over hydrate and end up taking a bathroom break in the middle of these long weekend workouts. I was pretty disappointed and it took me all afternoon to get re-hydrated and start to feel less "droopy." Next week I'm taking a couple of gallons of ice water with me if they don't correct the water temp.

    Today, I ran a mile on the treadmill to warm up for a conditioning session (core work, injury prevention, foundational strength) then headed off to the pool feeling stiff and worn out. With the water temp even hotter today, I decided to swim nice and EZ, focus on slide and glide, lengthening the stroke, just taking it nice and easy for 2000 continuous free. Then I felt pretty loose and decided to work in a descending ladder of IMs for my final 1000; here's what I managed:

    2000 EZ contniuous swim (36:00)
    1:00 rest

    400 IM on 10:00 (7:50)
    300 IM on 7:00 (5:45)
    200 IM on 5:00 (3:50)
    100 IM (1:48)

    3000 SCY/61 minutes

    This was the first time I've done an entire 400 IM all at once, so my fly endurance and form is getting a little better; the back and free were just slow, the breast was extremely disappointing... I know it's supposed to be the slowest stroke, but, dang! I'd like to take at least one or two good cycles before it all falls apart! This workout really taxed my system, especially after doing the drylands conditioning beforehand.

    One realization I had today, though, while swimming in our new tropical swim zone at the Y, is that one of the things that probably brought about my overtraining last summer in August was the fact that I was trying to maintain the same mileage and speed in the lake when the water temps were in the mid- to upper-80s that I had been swimming when the temps were in the low to mid-70s. Since the temperature change happened gradually over the course of a month or so it wasn't as noticeable... but I shouldn't have been shooting for "improvement" at that point (and then overdoing it to compensate for the fact that I wasn't seeing the improvement I thought I should be seeing). Running track in Texas in July and August as a kid, we always stopped trying to improve our times after June... there was no getting better with temps always in the 90s-100s; it was all about heat management and trying not to lose fitness. Our times were always slower in late July than they were in late May, but so were everybody else's. Guess it's the same in the water!

    At least I wasn't as dehydrated today after the swim, just beat.
  16. Meet, Sunday, Jan. 20

    by , January 20th, 2013 at 09:42 PM (The FAF AFAP Digest)

    Popped in for 1500 with lots of bursts. Had a major calf cramp, and had some earlier in the week. Been foam rolling and stretching.


    1 hour of RC/scapular exercises and stretching

    Sunday, MD Series Meet in Annapolis:

    100 free, Abort

    Had a major calf cramp on the start. Opted to do 10 SDKs as dolphin kicking is easier than flutter kicking for me with a cramp. I was out pretty fast, but the calf seized up on the second turn. My right leg was basically useless, so I stopped at about 65 yards. I was in lane 8, so didn't disrupt anyone else. I was a tiny bit disappointed because this was going to be my 100 free in yards for the year.

    Glad I experimented with more SDks on the start as that may be faster for me. I was a good 1/3 body length ahead of a boy next to me who went 55. One of my HIT swimmers, Melinda, said I had a great start and was out in 26 high. Hmm ... that's pretty fast for me; I was thinking 27, but maybe the start helped.

    I wasn't sure what to do after this episode ... Typically, when my calf cramps this bad, I have to call it a day. I rubbed, stretched and put the whirlpool jets on it. I decided not to swim the 100 fly as I was feeling somewhat head case-ish. :-) And I didn't want to be forced to abort another 100.

    50 breast, 33.1

    Decided to try this event to see how things went since I had spent an hour driving to the meet. I hopped into heat 1 where there was an empty lane for an unofficial swim. Had a little cramp on the start, but was able to swim through it. Good thing my left leg does most of the pushing. I had a major glide at the end; should have taken another stroke. But this is a very fast time for me untapered. Though I just told the timer to get me on his stopwatch, so it was manual timing.

    50 free, 25.1

    No cramp in this race, whew. I was quick off the blocks but shallower on the start than I wanted to be, so only took 7-8 SDKs. I had wanted to try 10. Had a sub-par turn (a bit too far from the bulkhead) and the legs felt sloggy. So I was exceedingly happy with the time, swum at 7:00 pm. It's a tad bit faster than I went last year with similar rest.


    Overall, I'm glad I went to the meet despite early problems. It gave me a chance to work on some free SDK skills. The pool was decent. They didn't have pads in though, so I was glad I hadn't signed up for any backstroke events. And the blocks were teeny. I felt sorry for the taller people; even I felt slightly precarious on them.

    I didn't feel super great in the water today. I think maybe I had to take too much time off from the eye infection and perhaps did too many bursts the few days before the meet. But who really knows. Back to the grindstone!

    Updated January 20th, 2013 at 10:02 PM by The Fortress

    Swim Workouts , Masters Swim Meets / Events
  17. 01/20/12 - Saturday workout

    by , January 20th, 2013 at 10:27 AM (Pete's swim blog)
    Showed up Friday morning to a closed pool . We got some snow Thursday that ended up freezing in small patches of ice. That generally means everything shuts down around here. The Red Cross was open so I headed there a little early to donate platelets. Unfortunately, I can't swim after donating so I was out of luck for Friday. Swam Saturday at HSA w/ Dave, Dave, Dave, Bob, Hunter and a few others. Swam about 6K on no food, no water and a blood donation. Had forgotten I gave blood the previous day and the yardage had crept up on me. Everything was cramping... feet first, then calves, quads and eventually my hands. Added up the yardage and realized my mistake.


    650 Warm up
    6 x 100 - 50 Kick/50 Drill
    2 Rounds of:
    * 3 x 50 - :55 Fly/Back/Br
    * 3 x 50 Free - :50

    2 Rounds of:
    * 5 x 100 (Round 1 @ 1:25, Round 2 @ 1:30)
    * 400 IM (Round 1 - 5:38, Round 2 - 5:40)

    2 Rounds of:
    * 4 x 200 Pull - 3:00 Descend (2:25, 2:20, 2:15, 2:10/2:25, 2:18, 2:15, 2:12)
    * 4 x 50 Fly - :55/1:00

    400 Easy IM

    (6050 Total)

    Updated January 21st, 2013 at 05:24 PM by pmccoy

    Swim Workouts
  18. Week 15 - First Meet

    by , January 19th, 2013 at 09:50 PM (After a long rest)
    Before Christmas I signed up for my first Masters meet, the Jesse Coon Memorial meet in Bryan Texas(near the Texas A&M campus in College Station).

    I set my alarm for 5.30am and my mother(who is visiting from England) and my daughter joined me on the 3.5 hour drive. The drive was long and uneventful.

    I had signed up for 3 events based on team mates advice that these smaller meets go very quickly. I signed up for the 200, the 50 and the 100. The pool was at an Aeorfit fitness center and was fairly old, and the depth was pretty shallow. What the facility lacked the people made up for. The staff and event officials were very friendly and I really enjoyed the meet.

    My plan for the 200 was to go out long but easy on the first 50, push the middle 100 and finish hard. It sounded good, but reality was much different. I really struggled to get going and just did not have it in this one. I entered with a 2 min time(because I have not swum this since college so did not know what to put). I ended up with a 1.58.6, which I was disappointed with, and based on practice times this was slow. At this point in my training I was hoping for 1.56.

    Next up was the 50 free. This one I got going but only in the last 5 yards. My splits were interesting, 12.2, 12.4, for a 24.6. The time was again not that quick but I enjoyed this one. I had a young guy in the heat before me who went 25 flat so beating his time felt good. There was a young girl(18)who entered with a faster time than me and it was great beating her by some distance also.

    My final event was the 100 free, and i felt was my best swim. I actually felt great and went 54.2, which I was pleased with. After getting out from the 100 I felt like I should have been warming up for the 200, I that fresh. Perhaps I needed a longer warmup after the long drive. Or it. could have been 20 years of non swimming cobwebs. I have a local event in a month so I will see my progress.

    One thing going slow did was reinforce my desire to be faster and work even harder in practice.. I am really looking forward to a good week next week in the pool and weight room. My second 3 week cycle for Nationals starts bright and early Monday and this cycle increases yardage and intensity. I can't wait.

    Updated January 19th, 2013 at 10:57 PM by StewartACarroll

    Masters Swim Meets / Events
  19. 1|19|13

    by , January 19th, 2013 at 08:29 PM (Blog)
    SCM at club

    2150 M

    • 500 easy free

    Set I
    • 8 x 50 @ 2:00 Fr
    - Fast sprint down, easy free back
    - most 25's were 15 seconds, two were 16

    Set II
    • 500 Human Paddle Drill with snorkel
    - about 10:30
    • 200 Rollover drill

    Set III
    • 12 x 25 @ 1:00 Flutter kick (plus snorkel, sans board)
    - mostly 26's
    • 1 x 25 @ 0:55 FK
    • 1 x 25 @ 0:50 FK
    • 1 x 25 @ 0:45 FK
    • 125 FK easy

    Set IV
    • 30 x 15 Turn Drill @ 0:04 R
    - all hypoxic
    - very close to 8:00

    Left shoulder better but felt it during easy swimming

    Updated January 19th, 2013 at 08:57 PM by __steve__

  20. Mono crampy

    by , January 19th, 2013 at 06:10 PM (Of Swimming Bondage)
    As I suspected, I pushed the swimming a little too much earlier in the week and my shoulder was acting up again. On top of that, I didn't get to try out the new acupuncturist yesterday as #3 was down with strep throat; having been on the road for the previous 4 days, I was the designated parent to look after her.

    I have a new child this morning thanks to the wonders of modern medicine. I know we parents often hate the pink goo and it doesn't solve every illness, but when amoxiciliin works, it works wonders.

    The healthy child allowed me to get to core this morning at Lifetime and then follow up with a kick-centric workout in SCM:
    • 1 x 400: IM, kick - drill by 25s
    • 6 x 100: on 1:30, w/long fins, descend kick
      • odd laps 5 USDKs on belly into flutter kick on side
      • even laps 5 USDKs on back into streamline backstroke kick
      • 1:18, 1:15, 1:14, 1:14, 1:12, 1:10+

    • 6 x 100: on 2:00, flutter-dolphin kick w/board, held 1:37s
      • tried to descend, but couldn't

    • I put my Monofin on and was going to go 16 x 25 kick, but my calves kept cramped and only got through 2 of them
    • Stretched out calves and fee
    • 8 x 50: on 0:50, pull w/Eney Buoy
    • 8 x 25: on 0:35, w/monofin going about 15-20M underwater on each

    TOTAL: 2,250 SCM

    • I am NOT traveling for business next week and really looking forward to staying home.
    • I am also similarly looking forward to the Polar Bear meet in Tucson next Sunday. Though my times will suck, I'm planning on trying out my new SDK and see how far I can go off each wall. I'm actually kind of hoping I get DQd for passing the 15M mark; that would be a lifetime first for me.
    • Tomorrow is the rock 'n roll marathon in Phoenix and so I get to play chauffeur for my wife as she does the half. This works out well for both of us as her just under 2 hour race time allows me enough time to pop down to the Tempe Lifetime for a swim. My only wish would be for the RNR marathon organizers to coordinate the start time with the Mesa Masters heathen Sunday workout, but, that is not to be.