View RSS Feed

All Blog Entries

  1. Week 161 - Thursday

    by , October 29th, 2015 at 09:27 PM (After a long rest)
    Dejavu - I took another Alka seltzer cold medication last night and woke thinking it was about 10pm only to see that I woke 1 minute before the alarm. I was pooped but once I got going I felt ok. Once again we dropped the number of rounds of abs this morning.

    Two of my training partners were missing this morning, one threw his back out running. He is a member of what the running club calls the 4am crowd and somehow strained his back midway through his pre dryland run. The other texted later and apologized for missing his workout this morning saying he was beat and slept through the alarm.

    3x(1:30 on vasa swim trainer, :30 rest/stretch)
    2x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    400 free with snorkel
    6x50 catchup on :45
    12x25 on :40 with fins, open, close, easy fast
    300 easy

    I felt better in the water than during the dry lands.

    Instead of drylands next week, we just swim on Tuesday and Thursday ahead of the woodlands meet. My focus at that meet is backstroke and hope to drop some good SCM times in all 3 races. I am doing other events but this will be my race focus for the meet. I am still tossing up whether to shave or save my shave for Boston. I am tempted to shave for both. Unlike my ewok friend from Austin(sunruh) I don't have much body hair so it's not that onerous. The plan is to drop taper next week and right after the meet ramp way up for a couple of weeks before doing a full taper for Boston. I have not done a double taper like this since college so it will be fun to see if I have the conditioning to do two fast meets spread out like this.

    Updated October 30th, 2015 at 05:36 AM by StewartACarroll

    Swim Workouts
  2. 10|29|15 SCM

    by , October 29th, 2015 at 09:20 PM (Blog)
    20 x 25 drill on 1:00 (roll over drill that Popov and Biondi did/does)
    • about 5 strokes and breaths per length

    10 x 50 fr on 1:30, as:
    • 1/3 easy
    • 1/3 fast sprint (in to, and out of turn)
    • 1/3 easy

    6 x 50 on 2:00, as:
    • 15m fast UW, BO, and 2 strokes of fr
    • 10m drill
    • 25m br

    50m relaxed drill

    Rollover drill is an excellent drill I quit doing a while back and I don't know why. First, it counts as a kick set because you must maintain momentum during the paused recovery / breath. Second, it teaches a natural catch. It also helps with balance in addition to other things. But I think it can also easily be counterproductive when done wrong.
  3. Workout 10/29/15: noon

    by , October 29th, 2015 at 07:32 PM (Maple Syrup with a Side of Chlorine)
    Beat the rain to the pool, but was not so lucky on the walk home, so I stayed a tad wet ...

    150 free/150 back/200 im drill

    2 x (all with snorkel)
    -100 kick with finis alignment kickboard (first time!)
    -150 strong with AP
    -100 pull with buoy

    10 x 50 (descend in threes)
    1-3 free on :45
    4-6 back on :50
    7-9 free on :45
    last one easy

    100 loosen and out
    (Solo/Rec/1800 yds/35 min)

    Ventured over with Preston to see my grandmother, who turned 94 last month just before falling and breaking her pelvis. A bit of rehab and she has been home for about three weeks. It was great to catch up with her and find that she has been released from home PT and graduated to use of a cane for daytime mobility. We enjoyed a delightful cup of tea and cookies, just like I remember as a kid!

    Even with rain and wind these past few days, the foliage is still trying to hang on. It was a beautiful season for the leave peepers - here is a farm we drove by on the way to Nana's house ...
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 10/30/2015

    by , October 29th, 2015 at 11:00 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim

    3 X 50 moderate 1:10
    1 X 100 strong-85/90%-- 2:30
    Four rounds--choice

    8 X 25
    odd: build to race finish
    even: sprint 20 yards--blocks

    1 X 500 swim or pull

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  5. Wed. Oct. 28

    by , October 29th, 2015 at 09:39 AM (The FAF AFAP Digest)
    I went to Pitt for the Wed night practice. I had a rather crappy workout. I have some chest congestion again, and I was cramping and on the verge of an asthma attack for part of the workout. I couldn't seem to get enough oxygen and the cold water didn't help. Too bad bc it was backstroke night.

    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    8 x 25 power kick @ :40
    50 EZ
    5 x 50 backstroke kick @ 1:00
    4 x 25 burst SDK + cruise w/fins @ :40
    50 EZ

    Main Sets:

    8 x 50 backstroke drill w/fins (1st 25 rotate shoulders, 2nd 25 double recovery) @ :55
    -- I did 15 m UW and the double recovery drill. rotation is not something I really need to work on

    8 x 50 burst SDK + 6 fast strokes w/fins then cruise @ 1:05
    -- This is where I started gasping for air. I did 5 of these as burst SDK only then cruise and then 3 smooth free w/paddles. I couldn't have done this set as assigned anyway on that interval. Note to self to just cruise every other one next time.
    50 EZ

    6 x 100 back, 6 SDKs per length, swim smooth @ 2:10
    -- This should have been an easy set for me. I did a 50 and then got out and used my inhaler and rested a bit.
    -- Then I did 4 x 100 kick w/fins & board staying under 1:10
    50 EZ

    6 x 50 fast backstroke @ 1:30
    -- No, I did these all fast flutter or dolphin kick w/fins & board so I could breath (not super fast, was going 28s)
    50 EZ

    8 x 25 IM order, work the backstroke @ :40
    -- went 15s on backstroke (100 pace)
    50 EZ
    4 x 25 AFAP backstroke kick @ 1:00
    -- 15, 15, 15, 16
    250 EZ

    Total: 3300


    I woke up this am with even more congestion and coughing. Made an appt with my allergist; was lucky to get in tomorrow. He's an immunologist too; I'd like to get some bloodwork done to check on my immune system function. In any event, it was probably a good idea to modify the workout to add kicking. Bill doesn't seem to assign much kicking, perhaps bc he's used to coaching for only 60 minutes instead of 90.

    I'm leaving at noon for the cross country WIPIAL championship. I think Lil Fort is a bit nervous. Go Lebo!

    Updated October 29th, 2015 at 11:28 AM by The Fortress

    Swim Workouts
  6. 10|28|15 - 20 min of SCM and 1 hour of drylands

    by , October 28th, 2015 at 09:03 PM (Blog)
    Right rear shoulder still tender, worked on form. Also had only 20 min to spend in water (better than not swimming at all)

    7 x 25 fr on 1:00 hypoxic, light sprint (18 - 16's)
    5 x 13m UWDK / 13m br on 1:00
    5 x 13m fr breakout form / 13m drill on 1:00

    5 x 140m fast run with 0:20 rest

    single leg dead lifts on hack machine

    • 3 x 10 x 70lb each leg

    upright leg curls

    • 1 x 10 x 35lb each leg

    back extensions

    • 2 x 15

    2 sets of adductors

    1 set of seated back extensions

    1 set of calf presses on seated machine while fully stretched (touching toes and pelvis externally flexed - ouch)

    4 x 210m fast run with 0:20 rest

    Yoga seems to help me both in and out of the water. I don't actually attend a yoga class and go through a structured regimen. I just imitate poses I've learned from my wife's yoga book, and accomplish during needs of recovery, stretching, or whatever. Need to do it more often.
  7. 10/28/15

    by , October 28th, 2015 at 01:36 PM (Workout Swimmer)
    Took a page from pwb book and did this today:
    3 x 50 @ :50
    2 x 100 @ 1:25
    1 x 150 @ 2:15
    Did the above twice through, then added pull bouy and paddles and did it twice more on the following intervals
    3 x 50 @ :45
    2 x 100 @ 1:20
    1 x 150 @ 2:00
    This was a nice little 2000 yd set - I know Patrick did it LCM, but hey, he's faster than me/us!
    Before that set, we had an 800 w/up, and afterward we did
    5 x 100 kick/swim on 1:50
    then 300 drill free
    400 stroke/free by 50
    500 pull no paddles
    Total: 4500 SCY

    **On the bright side, I have been able to get to bed ON TIME now every night. I've got my husband committed & persuaded him to read from an electronic reader instead of a "book" when he settled down last night so I wouldn't be kept awake by the light on the end table. AND I've been able to easily get out of bed all week.

    Updated October 28th, 2015 at 10:14 PM by Celestial

  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/29/2015

    by , October 28th, 2015 at 11:34 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick + 100 swim

    4 X 50 descend 1:05
    4 x 25 sprint :40 #4 on 1:40
    Two rounds--choice

    1 x 100 cruise 2:15
    1 X 50 @ 100% 1:30
    Four rounds--choice

    6 X 100 2:15
    odd: cruise(easy)
    even: strong--85/90%

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  9. Week 161 - Wednesday

    by , October 28th, 2015 at 08:21 AM (After a long rest)
    I again took an Alka seltzer cold tablet last night and slept sound. I felt much better this morning and had a good practice.

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

    Main sets
    8x50 kick on :50
    6x75 with snorkel build by 25 on 1:10
    100 easy
    16x50 free at 200 race pac on :55
    200 easy
    10x50 back drill(focusing on shoulder role) on 1min
    500 free working turns with minimum of 5 dolphin kicks off each wall

    warm down
    200 easy

    The kick set interval felt much faster than :50. I held :39s. On the 75s I built to about 80% and held :47s. On the 16x50s I was out in :25 and then held :26s on the rest. I started to hurt around 8 and had to work hard to hold the rest. No matter how many times we do this set it always hurts. We start backing off on swimming for our drop taper on Saturday. I can't wait!!!

    Updated October 28th, 2015 at 08:44 AM by StewartACarroll

    Swim Workouts
  10. Week 161 - Tuesday

    by , October 27th, 2015 at 09:21 PM (After a long rest)
    I took a Alka seltzer cold medication last night and slept really heavy but woke feeling ok. Today we backed off on the number of rounds we did on our abs workout and then did a short swim workout.

    3x(1:30 on vasa swim trainer, :30 rest/stretch)
    4x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    400 free with snorkel
    6x50 catchup on :45
    12x25 on :40 with fins, open, close, easy fast
    200 easy

    I felt OK in the water.
    Swim Workouts
  11. 10|27|15 SCM and drylands

    by , October 27th, 2015 at 05:39 PM (Blog)
    weights last night

    • 1 x 20 x 65 (25's fast on 3:00 earlier drained 6 reps of strength)

    band res dips
    • 3 x 10

    neg pullups
    • 1 x 20

    one arm row mach.
    • 1 x 25 x 90 left
    • 1 x 20 x 90 right *

    yoga stretches
    • 20 min

    * Right arm must have an injury near the lat/rear deltoid area since it is weaker (and the left shoulder is the bad one too). I have noticed slight pain there (rear deltoid) for about two years now.

    SCM today
    600 warmup with fins and snorkel
    15 x 25 flutter kick on 0:40
    10 x 13m easy UWDK / 13m br on 1:00
    10 x 13m turn drill on 0:20

    Everything felt sore and spent today at the pool (probably the 25's and weights) so I had an easy day.


    • Shoulders
    • RC
    • abs
    • 30 min of yoga/stretching

    Updated October 27th, 2015 at 09:34 PM by __steve__

  12. Tuesday, Oct. 27

    by , October 27th, 2015 at 03:58 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill:

    Warm up:

    400 various
    6 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    Main sets:

    Did a couple sets from my HIT workouts:

    2 rounds: (fast = 100 pace)

    1 x 25 fast fly @ :30
    1 x 50 EZ @ 1:00
    1 x 25 fast fly + :5 rest + 25 fast back @ 1:00
    1 x 50 EZ @ 1:30
    1 x 25 fast fly + :10 rest + 25 fast back + :10 rest + 25 fast breast
    1 x 50 EZ @ 1:30
    1 x 100 IM, break :10 @ 25s
    1 x 100 EZ

    3 rounds kick w/fins
    R1 = dolphin, R2 = back, R3 = flutter
    3 x 50 @ 200 pace @ 1:00
    4 x 25, descend to fast @ :30
    1 x 25 EZ @ :30
    1 x 25 fast shooter
    1 x 100 EZ

    4 x 25 free w/paddles & drag sox @ :45
    12 x 25 w/drag sox & fins (4 back, 4 breast, 4 free) @ :40-45
    50 EZ

    Total: 3550


    It was nice to have a training partner today. We're going to try to meet up on Monday or Tuesday most weeks. Bill considers himself a sprinter, but has way way more endurance than me.

    I noticed when I used the drag sox that my bicep tendons were quite sore. I think that may be due to yesterday's med ball slams; a 15 lb ball is probably too heavy for me. I got the idea of the drag sox from watching a video of the Cal grad swimmers doing sets with paddles and drag sox. I think swimming with them may put too much strain on my fragile shoulders. Using them with fins was hard but less stressful. Next time, I'll try kicking with them. I like that they didn't really change my body position in the water.

    Updated October 27th, 2015 at 04:49 PM by The Fortress

    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 10/28/2015

    by , October 27th, 2015 at 11:07 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30
    4 X50--descend-- 1:00
    2 x 100 kick 2:30
    Two rounds

    1 X 75 build 1:15
    1 X 50 @ 100% 1:00
    2 X 100 cruise 2:00
    Four rounds--choice

    8 x 25
    odd: build to race finish
    even: sprint 25--blocks

    1 X 500--pull or swim

    WARM DOWN: 4 x 50 easy
    Swim Workouts
  14. Week 161 - Monday

    by , October 26th, 2015 at 09:38 PM (After a long rest)
    I woke up with a sore throat this morning. I am hoping it's just allergies. Practice was tiring but I did ok. Today was not our normal Monday type workout and I was pooped but it did make a nice change.

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

    Main sets
    1000 free with snorkel with 7 kicks off the wall
    8x100 with paddles on 1:15 done as cruise 50, 25 afap, 25 cruise
    8x50 surf drill with a maximum of 6 strokes per 25 on 1min
    4x200 kick on 3:20
    6x100 IM on 1:45

    Warm down
    200 easy

    The 1000 seemed to take forever. I held 1:05 pace which is pretty good and was able to work the turns as instructed. The 8x100s I held :59s. The surf drill was really tough. Tom described surf drill as catchup with 10 kicks per stroke instead of 6 and I held 5 strokes per length. On the 200s kick everyone else wore fins. I held 2:48-2:50s. The IMs I felt pretty good and held 1:08-1:09s. Only a few more days until we start our drop taper for the woodlands meet.
    Swim Workouts
  15. Monday Oct. 26

    by , October 26th, 2015 at 05:37 PM (The FAF AFAP Digest)

    rehab ex
    straight arm dips, 90 x 3 x 15
    flutter kicks on bosu, 100
    russian twists w/plate, 25 x 3 x 25
    hip thrusters w/plate, 35 x 3 x 15
    deadlifts, 85 x 4-5 x 5
    kneeling ab crunches, 170 x 3 x 8
    HS hi row, 140 x 3 x 5
    med ball slams, 3 x 5
    knee tuck jumps, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00

    1400 EZ swim after


    I didn't go crazy in the gym today as I was pretty sore from yesterday's meet. I did force myself to do 30 minutes of foam rolling and yoga this afternoon. Swimswam just posted another article on why yoga is good for swimming.
  16. 10|26|15 SCM - still looking for a 3

    by , October 26th, 2015 at 03:36 PM (Blog)
    Warmed up with fins and snorkel

    5 x 25 fast fr (+25 easy fr) on 3:00
    • 0:15 (17 strokes)
    • 0:14 (16 strokes)
    • 0:14 (17 strokes)
    • 0:14 (16 strokes)
    • 0:14 (18 strokes)

    4 x 25 long fr on 1:00
    • 0:20 (12 strokes)
    • 0:19 (12 strokes)
    • 0:18 (13 strokes)
    • 0:16 (12 strokes)
  17. Sarasota Y Sharks Masters 5:30 AM Workout 10/27/2015

    by , October 26th, 2015 at 11:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    We are currently doing meet prep for our SCM meet Nov 7/8. Yardage will also be reduced.

    WARM UP:
    1 X 200 3:00 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    10 X 50 1:15--choice
    #3-6-9 are fast--#10 is easy

    4 X 250 3:45
    Negative split all 4

    4 X 50 blocks
    Sprint 25 and turn, bring it back easy

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  18. Sprint Classic, Oct. 25

    by , October 26th, 2015 at 10:14 AM (The FAF AFAP Digest)
    I'm glad that I made the effort to go the Columbus Day Classic for some racing practice two weeks ago. While I still have technical improvements to make, I felt more prepared to race and my results were much better this time around. I had big drops in the 50 free and 50 breast, a very solid 50 fly and won The Battle of the Drop Dead Sprinters. And nary a scratch.

    50 fly, 26.41, 1st

    This race was well executed and I got off the blocks fast. My breakouts, often problematic, were very good. The only issue is that I finished the race with a foot to go, lol. I had to glide/kick in. But I was definitely correct not to take another stroke. I often swim the 50 fly at this meet and this is equivalent to my fastest time in October ... So I feel like this is an excellent start.

    50 free, 25.14, 3rd

    I went 25.8 two weeks ago, so this is a big drop. My glaring error in the race was that I breathed at the 2/3 mark on the first length again and felt like I had to take another breath at the flags to power the UWs. I'm like a pavlovian dog who's done it that way for so long that I'm on autopilot. I need to do some all out 25s and decide on a stroke count that will have me breathing at the flags instead. My Lochte turn was better this time around. I took 12 kicks on my back (instead of 10 before) and then 3 to spin to my belly and breakout. It felt really fast, so I think I will stick to this turn for the season. After the last couple years, I never really thought I'd get under 25 again. But this race makes me think that I can with a full taper and good execution.

    50 breast, 33.2, 1st

    I only had about 30 minutes rest before this race, but I popped out a good one. (Two weeks ago I was 34.0). Execution was about as good as it gets for me in breaststroke. I kept my stroke long this time. Unlike my other strokes, I don't have a fast turnover in breast. When I try to rush it, I seem to go slower. Super happy with this time.

    Battle of Drop Dead Sprinters, 1st

    I knew it would be a true battle with Fall W. She is the best sprinter in the 45-49 age group and the NR holder in the 100 IM. I figured I had the edge in fly and back and she had the edge in breast and free. I think I won by around .4 with a cumulative time of 51.08. I tried to get everything I could out of my starts and get off the blocks fast.

    25 fly, 11.64, 1st

    Whoa. I could not believe this time. A huge PR. I would have liked a snapshot of the 15 m mark as I took 1 more kick and 1 less stroke than usual. Perfect breakout, perfect finish, long strokes. Some of the guys were jealous of my time. This 25 probably won the Battle for me bc I had a .7 margin of victory.

    25 back, 12.96, 1st

    Very good. This might be my first time under 13 with electronic timing.

    25 breast, 14.78, 2nd

    This is a great time for me. Had a great start and was fast off the blocks.

    25 free, 11.70, 2nd

    Eh, botched this one a bit, and not my best time. I got off the blocks fast again, but had a really poor breakout and glidey finish. I find it a little amusing that my 25 fly was faster than this.


    So overall, I am very happy with the meet. My legs didn't feel as tired as at the last meet -- probably bc I had a few days of only easy swimming with not one fast kick or stroke. Interestingly, all of the 50s are under the current 55-59 NRs. I wish I was aging up before Nationals in yards ... My shoulders are sore from all the ballistic sprinting, but I am going to try to hit the gym today.


    Updated October 26th, 2015 at 12:25 PM by The Fortress

    Masters Swim Meets / Events
  19. 10|25|15 drylands

    by , October 25th, 2015 at 09:37 PM (Blog)
    Felt lazy today. Rough weekend of yardwork (sawing branches and a large beetle infested tree down), washing and waxing a well overdue daughters automobile, and 2 days away from the water.

    0.56 mi run (3:59)

    leg presses (barefoot) 1 x 20 x 450 (machine needs lubrication and has friction)
    leg curls 1 x 19 x 90
    side leg presses 1 x 10 x 50 ea leg
    one leg DL's 1 x 10 x 90
    back extensions 1 x 13 x 15
    leg push downs to the side on dip assist mach 2 x 10 x ??
    hip exercises 2 sets

    0.56 mi run/walk (interrupted by a water snake crossing road)
  20. 10/24/15

    by , October 24th, 2015 at 08:30 PM (Workout Swimmer)
    I am rather frustrated with myself - I've been burning the candle at both ends again, I suppose. I had a goal this week, of swimming Mon-Fri (AM's) so that I could take off today and do some painting around the house, without feeling time strapped. So what happens? On Tues nite, I must've gone to bed too late, plus I slept poorly, waking up frequently, so that Wed., coming home from work I was so hammered, I went to bed (on & off) at 6:30pm. (I felt so strange the last 5miles home, I was kinda dizzy, but I wasn't, and I knew I was exhausted, but I felt quite alert - it was weird.) Slept fairly well, but still felt off in the AM, so didn't go to the gym OR the pool. Swam a good set yesterday ~4000, and today I thought, I'd better sleep in, make sure I'm healthy. Piddled my day away, finally got to the gym around 3pm, and never made it to the pool.
    Spent some quality time with my oldest daughter, went out to dinner, and I'm thinking, I can do better! Swimming, or rather working out, on the weekends is always so pathetic for me!
    So I have Plan A, and Plan B:
    Plan A - attempt once again to swim Mon-Fri. This requires going to bed by 9pm, with eyes shuttered at 9:30.
    Plan B - if some unforeseen sleep deprivation or other disaster occurs, is to get up on Saturday like I would during the week, and if needed, TAKE A NAP in the afternoon!

    I can do this! Mind over Mattress!