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  1. 10|23|13 SCM - final swim before an ENTIRE week off

    by , October 23rd, 2013 at 05:39 PM (Blog)
    Not much of one, but at least legs got blasted. I have an ear infection and the medication requires a dry ear canal

    25's on 1:00 as (Fr-Br-Fr-Bk-Fr-Fr-Fk-Fk) x2

    4 x 25 on 2 flutter kick 19, 19, 19, 20

    Left shoulder really needs this, approaching, time off.

    Since I won't be swimming, and it would be good to maintain blog momentum, I will log the dryland activity I normally don't include.

    Drylands PM


    1. isolateral leg press - 4 warmup sets with progressive weight, 5th set was 11 reps with 225 each leg
    2. squat slide rack - 1 set of 10 reps with light weight done explosively
    3. calf machine - 1 set of 40 reps with 50% of stack done explosively (calves are strange muscle fibers and, for me, require lot's of reps done heavy)

    warmed up from weights but still ran 1 minute to prepare
    6 each on 2:00 sprints - 100M, 50M x 5, progressive start

    • 15's, and low 7's respectively

    Don't understand how my right tricep became slightly strained from running, but it did - lol

    Updated October 24th, 2013 at 12:28 PM by __steve__

  2. Wed, Oct 23, 2013

    by , October 23rd, 2013 at 08:42 AM (Workout Swimmer)
    Tired this morning (not sleepy, physically) - I think it's from caloric restriction, I'm serious about taking these 10lbs off - have got myself some protein bars and "Raspberry Ketones" to assist me in my quest. Until I get used to caloric restriction, guess this is how it's going to be. Plus I bumped up one of my weights yesterday. Trying to figure out how much is the right amount to bench press to equal a push up - push ups really hurt my wrists, and I have no plans on repeating my carpal tunnel surgery EVER, so I have to find alternative exercises when something makes my wrists feel weak.

    Air temp down below 60 this am, and they turned the heater on in the pool, so it was a little warm. Theoretically it was only 2 degrees warmer - needs to go back down one degree at least.

    500 back/free
    500 Pull locomotive style
    300 kick
    8 x 25 4-cycle speed play @ :30
    100 easy/bathroom-water break - which I skipped to due equipment issues
    6 x 200 @ 2:50 progressive, fastest was 2:23 (#4)
    100 easy
    6 x 50 kick on 1:00
    200 easy
    2 x 300 Pull "steady state"
    5 x 100 breast @ ~2:00 or 2:15
    200 easy
    Total: 4700
  3. Week 56 - Wednesday

    by , October 23rd, 2013 at 08:40 AM (After a long rest)
    I lifted hard last night and was very stiff(stress very) when I woke up this morning. Despite the stiffness I had a good nights sleep and felt good about practice. Today's workout was a continuation of the aerobic work we have been doing during this cycle,. Today felt really long despite being more interesting than yesterday's workout.

    Last nights weights I hit as hard as I have done since my college days and I felt it this morning. The workout was the 3 cycles (10 reps,8reps, 6reps) with increasing weights per cycle. The first set is 80% of max, second set is max, and third set is fail.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, leg extension, leg press, leg curls, lat pulldown hands inside, lat pulldown hands outside)

    Todays swim:

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    4x325 pull on 4 mins descend 1-4
    10x50 kick on 50
    50 easy
    18x75 on 1min alternating free, and stroke in IM order except free.
    50 easy
    8x100 on 1.20 breathing 3,5Warm down

    600 swim with snorkel

    Total 5350scy

    I descended from 3.30 to 3.20 on the 325's(these felt great and could have gone harder on the last one). The Kicks I held 40s(these hurt and my legs were like jello from lifting last night). The 75s free I was holding 47-48's and then the IM order I was holding 55s on the fly, 52s on the back and 59-60s on the breast. I was pleased that I made all the breast 75s since this is by far my slowest stroke. The 8x100s I swum focusing on long strokes and working the turns and held 1.06s. I was really tired after this workout and my legs in particular felt like jello. My arms were not far behind my legs but my legs definately felt the worst.

    Updated October 23rd, 2013 at 05:40 PM by StewartACarroll

    Swim Workouts
  4. Recovery workout

    by , October 23rd, 2013 at 07:30 AM (Mixing it up this year)
    I did some weightlifting on Monday that I felt yesterday and today. OUCH! I was surprised at how fast I was able to swim when last night I could barely move my arm up above my head.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy holding 1:23's
    500 free kick w/zoomers every 3rd 25 AFAP
    10x50@:55 free held 43's
    200 breast kick
    300 free EZ

    Total 3500 yards
    Swim Workouts