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  1. Week 189 - Wednesday

    by , May 11th, 2016 at 11:00 PM (After a long rest)
    I slept great last night and even woke up before the alarm went off. This morning my daughter joined me and swam with our masters group since she had an after school rehearsal for band associated with an upcoming competition. Obviously this was fun in it self. To make matters even better two of our college swimmers at Texas A&M are back in town and they swam with masters this morning also. The advantage of swimming with these guys is I upped my game today. Today was a lot of fun!

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

    warm up
    12x25 done as 3x(open, close, easy, fast)
    16x50 free on :55 at 200 race pace
    12x100 free with snorkel breathing,3,5,7,9 on 1:30
    8x75 kick on 1:10

    warm down
    200 easy

    I had one of my best set of 16x50s today and just got into a groove and held a really fast and consistent pace. I was out in :24 high and then held :25/:26 the whole set. I was tired by the end but could have gone done more than 16 at this pace. I swam the 12x100s as an active recovery type set trying to do the breathing pattern.

    Unfortunately i had to hurry out the door in order to make a very early meeting that went all day today. The rest of my work week should be a lot less stressful. At least the meeting went well today.
    Swim Workouts
  2. 5|11|16 LCM

    Did not sleep well last night. Any noises while I start to crash and I wake up. After 3 or for times and I become wide awake. Had maybe 3 hours total.


    300 warmup with fins and snorkel

    7 x 50 on 1:00 1 arm free with fins and snorkel 23 - 20 r

    50 easy on 1:00

    11 x 50 on 1:00 1 arm free with fins and snorkel 25 - 20 r

    20 dives from the side, 3 were with a running start

    Drylands yesterday:

    3:10 on treadmill @ 9mph
    30 plyometric drops into starting position then jump into streamline
    5 x 18 - 20m of pushing 125 lbs (45 plate with a 80 kettlebell) over gym carpeted floor
    A few other things
  3. Sarasota Y Sharks Masters 5:30 AM Workout 05/12/2016

    by , May 11th, 2016 at 01:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, 2-3 right.

    3 X 100 kick 2:30
    4 X 50 kick 1:20
    1 X 50 easy swim

    3 X 50 strong 1:20
    1 X 50 easy 1:40
    Three rounds--choice

    1 X 300 5:00
    3 X 100 1:40
    6 X 50 :50
    Two rounds--pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Week 189 - Tuesday

    by , May 10th, 2016 at 10:38 PM (After a long rest)
    I slept great last night but was back to being sore this morning; particularly my right elbow. Today was an early start and I was at the gym at 4:20am for drylands.

    15 minutes on stationary bike
    2x(shoulder band exercises)
    3x(5x:45 second ab exercises with :15 second transition) and 1mjn between rounds


    400 free with snorkel
    6x50 catchup on :50
    8x50 kick
    300 easy

    one of my team mates brought his go pro and we spent about 30 minutes recording each of our strokes underwater. I will try to paste my underwater and turn later this week. I did not notice anything too bad although I had a lot of bubbles on my right hand as my hand entered and went into the catch phase of the stroke. My elbow seemed ok which I assumed was dropping and was the cause of my periodic elbow discomfort, however it did not look too bad. I think I may try to capture my stroke head on next time we do this to see if I see anything from that angle.

    This is week is a crazy work week and I will have to hustle tomorrow after practice to an early starting meeting that will go most of the day. Ugghhh!!!!

    Updated May 10th, 2016 at 10:43 PM by StewartACarroll

    Swim Workouts
  5. Tues May 10

    by , May 10th, 2016 at 05:28 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    4 x (4 x 25) @ 1:00 or so
    1 = burst, 2= burst, 3 = EZ, 4 = 100 pace
    150 EZ

    4 x
    4 x 25 @ 100 pace @ :10 rest (broken 100s)
    200 EZ
    -- 1 IM, 1 breast, 1 back, 1 dolphin kick

    Total: 2600


    I woke up with a very sore throat today. Lil Fort and her friends have had sore throats and strep throat. I would just like to be healthy for Canadian Nationals! The psych sheets are supposed to come out on Friday. Hopefully, there will be a timeline too.

    Because one of my new tech suits tore apart in the seam, I had to buy a new one. (I did send an email asking for it to be replaced since I had only worn it once.) I decided to try the A3 Performance Legend. It got rave reviews in an article I read and, best part, it comes in black! My biggest beef with the Arena suits is that they don't have a black one. This suit doesn't seem like it has quite the same compression in the legs. I have to go wedge myself into it after picking Lil Fort up from track. We all know how fun that is ...

    Edit: I managed, after much struggle, to wedge myself into the suit. The legs aren't quite as compressive as the Arena but seem better than Speedos. There is the same internal taping/seams as other high quality tech suits. I really like the fit. But, ladies, I think this suit runs small. You may have to size up.

    Updated May 10th, 2016 at 07:07 PM by The Fortress

    Swim Workouts
  6. Stolen from pwb

    After watching my races from Greensboro and going over my splits I now have quite the list of "needs improving". I stole Patrick's recovery workout and figured I could concentrate on the little things while swimming solo before work.

    400 IM k/dr by 50
    3 x 100 w/snorkel @ 1:40 descend
    6 x 50 @ 60
    -odds easy free
    -evens I went 25 back/25 breast to work the turn

    20 x 50 @60 for swims and drill ,1:15 for the kick
    -5 for each stroke
    1. kick
    2. drill
    3. swim cruise
    4. kick
    5. swim 80%

    100 cruise and of to work

    Thanks Patrick
  7. Sarasota Y Sharks Masters 5:30 AM Workout 05/11/2016

    by , May 10th, 2016 at 01:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    1 X 50 swim

    1 x 100 IM or stroke 2:15
    4 x 50 stroke(choice) 1:15 #4 on 1:45
    Three rounds

    6 x 200 pull 3:15
    #1-3: establish good pace
    #4-6: descend to fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Monday 5-9-16

    300 (every 4th length stroke choice)
    100 IM kick
    200 IM drill/swim by 25
    8 x 75 (k/d/s 2 of each stroke)

    8 x 25 @ ?? swim with paddle on forehead working on head position
    8 x 50 @ 60
    --allowed breathes per 25 2/2,1/2,1/1,0/1 repeat

    4 x 150 @ 2:15
    --0dds no breathing between flags in and out of turns
    --Evens sprint from flags in with fast turns
    4 x 125 @ 2:10 sprint the 50
    --50fl,25bk,25br,25fr then rotate the 50 for the next three

    300 w/d


    Working a little head position and breath control tonight. Felt like a rock today and can't figure out why. Just one of those nights I guess.
  9. 5|9|16 LCM

    500 warmup of drills with fins and snorkel

    7 x 50 on 1:00 (23 - 20 r) one arm fr with fins and snorkel

    6 x 50 on 1:00 (23 - 20 r) one arm fr with fins and snorkel

    50 fr NB light sprint (32)

    3 x 100 on 3:00 as
    • fr fast / fr ez with fins
    • fl fast / fr ez with fins
    • br fast / bk ez

    2 x 50 flutter kick on 2:00

    10 x 18m fast / 18m ez on 1:00 with fins
    • odds fr, evens fl

    I fixed our car. Was not the alternator (even though it didn't produce voltage when spun), it was the distributor. The dizzy arched and shorted the main conductor in the cap. Same part I replaced last July, at least the part had a lifetime warrantee

    Updated May 9th, 2016 at 11:32 PM by __steve__

  10. Week 189 - Monday

    by , May 9th, 2016 at 03:35 PM (After a long rest)
    I did not get back from my crazy short Austin trip until about 7pm(9 hrs of driving in 30 hr window) and was stiff as a board when I got home. I rolled and used the lacrosse ball I purchased for Nationals which helped a lot but I could not wait to go to bed. I slept solid and did not wake up until my alarm went off this morning. The pool was setup LCM today.

    400 free with snorkel
    6x50 catchup

    Main Sets
    4x(2x100 kick on 2mins, 400 pull with paddles and bouy on 5:30)
    10x100 free on 1:30 done as 50 smooth, 50 fast

    Warm down
    100 easy

    OMG I was tired in the water this morning but as the workout went on I seemed to get better. I was really stiff during the warmup and the first couple of kicks felt hard, but after that I finally warmed up and loosened up. On the kicks I was holding 1:45s and on the 400 pull I was holding 4:39 to 4:43 which are great times for me. In fact the last 400 was my fastest! I was hoping for a drill set but instead Tom threw the 10x100s at us. I used my snorkel throughout today other than the kick and despite hurting pretty bad I was swimming the first 50 very smooth and then really working the second 50 and was constantly at 1:11s. I am looking forward to sleep tonight and plan on heading to bed as soon as my coaching is done at 6:30pm.

    Updated May 9th, 2016 at 09:31 PM by StewartACarroll

    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 05/10/2016

    by , May 9th, 2016 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45
    5 X 100 1:45
    8 X 50 1:00

    6 X 50 kick 1:20
    1 X 100 swim

    8 x 100 2:15
    50 stroke/50 free

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Week 188 - Sunday

    by , May 8th, 2016 at 09:15 PM (After a long rest)
    I drove down to Austin after practice yesterday and arrived late afternoon. The drive itself was not that bad but traffic around Temple, Tx was terrible. Last night I planned on taking my son and his friends out for dinner. In my mind I had Pappadeaux's seafood in mind. My son said they wanted pizza and to my surprise when I asked where, they suggested CiCi's(definitely not my favorite pizza restaurant). I ate a couple of slices of pizza while they woofed down a couple plates. After about 20minutes I dropped the kids back at the convention center.

    This is morning I woke up early and planned on fishing in lake Travis, but unfortunately it was raining which ruined my plans. I ended up dropping in on Longhorn Masters for there lunchtime swim. The pool was setup LCM.

    warm up
    300 free
    300 free with bouy
    300 free done as 25 fast,75 easy, 50 fast, 50 easy, 75 fast, 25 easy
    300 easy

    main sets
    6x50 on 1min done as 2x(25 build, 25 easy,), 2x(10 fast strokes, the rest easy), 2x(25 build, 25 fast)
    30x50 on 1:15 done as 10x(50 streamline kick, 50 drill, 50 at 100 race pace)
    100 easy
    6x50 with fins done as 25 fast, 25 easy on :40
    50 easy
    50 from a dive

    warm down
    200 easy

    i was whooped after this practice. I held :28s on the race pace 50s. The last 50 from a dive I went :26. After practice I grabbed a late lunch with Mr Unruh and his family.
    Swim Workouts
  13. Sunday May 8

    by , May 8th, 2016 at 06:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins
    50 EZ

    Main set:

    16 x 25 @ 100 pace @ :45 (4 x IM order)
    1 x 50 EZ @ 1:00
    12 x 25 @ 100 pace @ :45 (3 x IM order)
    1 x 50 EZ @ 1:00
    8 x 25 @ 100 pace (2 x IM order)
    1 x 50 EZ @ 1:00
    4 x 25 IM order @ 100 pace @ :45
    1 x 50 EZ @ 1:00
    4 x 25 IM order @ 100 pace @ :45
    1 x 50 EZ

    200 EZ

    10 x 25 dolphin kick @ 100 pace @ :40
    150 EZ

    Total: 2800


    I did one of my favorite IM sets today and was pretty red faced during the effort. I have been incredibly lazy lately -- haven't done any stretching or any prehab exercises. I better correct this or I will have barking shoulders soon.

    Happy Mother's Day to the swimmer mommies out there!
    Swim Workouts
  14. Chlorine Derby

    We have done something similar to this for a few years. Obviously more a fun workout and we always have some fun with it.

    8 lanes/stations, ~ 10 min/station with a minute or two to switch up

    400 choice loosen up

    1. "Fastest two minutes in sports". 25 sprints @ 60
    2. The Preakness Stakes, 6 x 100 @ 1:30 at 90%
    3. Belmont Stake the longest dirt track
    --7 min swim, see how far you can go
    4. The sanctuary equine sports therepy & rehabilitation
    --10 min of water running 30 sec sprint/60 sec easy with water belt
    5. "Blew the turn"
    -- work turns from middle of pool
    6. Dover Downs harness racing
    --swim hooked to the stretch cord (or whatever they're called)
    7. "Closer"
    -- work finishes from middle of the pool
    8. "Lame horse"
    -- 8 x 50 descend w/bouy @ 60

    I'm sure we'll get back to the grind on Monday but this
    one was different and fun. I think I need a horse.
  15. Week 188 - Saturday

    by , May 7th, 2016 at 06:59 PM (After a long rest)
    I slept really well last night and other than a little stiffness in my shoulders felt pretty decent this morning.

    Our 3 senior coaches and there wives took our team admin and her husband for a long weekend spa retreat in east Texas. Jean does an awful lot for the coaches and more specifically for the kids in our age group program. She is also a REALLY nice person with a can do attitude and the gift is well overdue in my opinion. As a result of the long weekend I not only worked with the distance swimmers this morning but all 30+ seniors. My workout usually finishes as there's starts and Neil will often start the warmup while I shower and get ready. Today, I had to cut my workout a little shorter than I would have liked.

    The pool was setup LCM. I so so so so like LCM compared to short course. Somehow I can get into a rhythm that I can never hit when we train short course. I had a corker of a workout today!!!

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

    main set
    16x100 free with snorkel at 400 race pace on 2mins

    warm down
    200 easy

    Unlike the past few weeks where I swam fast but was uncomfortable doing it, i was out in 1:04 but felt comfortable today. I slipped into a rhythm very early and held 1:04/1:05 until the last two where I was 1:03s. I was sore at the end of this set but really happy with how I did.

    My son is attending a video game convention in Austin this weekend so I am heading down to Austin to meet him for dinner. His friends mum drove them down last night and we will be there until Sunday night. I am planning on dropping in on Longhorn Masters for a Sunday lunch swim tomorrow. I also brought my fishing rods so plan on dropping by Lake Travis for a few hours of fishing tomorrow afternoon before the long drive home.
    Swim Workouts
  16. Fri-Sat May 7-8

    by , May 7th, 2016 at 06:35 PM (The FAF AFAP Digest)
    Friday: Swim/LCM @ Pitt

    Warm up:

    400 various
    6 x 25 shooter + 25 EZ

    Main sets:

    6 x
    50 @ 100ish pace
    50 EZ

    8 x 50 kick @ 1:30 (supposed to be EZ-fast, but I just did them)
    50 EZ

    3 x 200 of weird stuff
    50 EZ

    8 x 30
    breaststroke pullouts, working on tight core

    Total: 2850 m

    Saturday: Swim/SCY/Solo:

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    6 x 30 burst to 15m from blocks, cruise back
    50 EZ

    3 x 30 backstroke start @ 100 pace to 25m, cruise back
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 3:00
    -- extra 50 EZ after #4 and #10

    5 x 50 DPS free w/paddles @ 1:10
    100 EZ

    Total: 2800


    My practice at Pitt on Friday was miserable. I was coughing and cramping the whole time. It was basically garbage yards. I seem to have more problems at Pitt than other pools. I had thought it was the cold water, but I am wondering if it could be the mold. There is water damage on the ceiling. In fact, a whole chunk of the ceiling fell out last year. So there has to be mold on the ceiling, in the air and in the ventilation system. Idk.

    I had a better practice today. I've been doing a lot of 100 pace work this week, so decided to do some short speed work today. I was a bit tired from last night's practice and was a tick slow on my AFAP 25s.

    Still having trouble with allergies and asthma and my ears hurt. I fear this will prolly carry on for awhile. Canadian nationals starts in 13 days. Another countdown ...

    100 breast video from nationals: (lane 6)

    Updated May 8th, 2016 at 06:27 PM by The Fortress

    Swim Workouts
  17. Workout 05/07/16: morning

    by , May 7th, 2016 at 05:53 PM (Maple Syrup with a Side of Chlorine)
    Masters this morning...

    200 swim/[put on snorkel] 100 kick with AK/200 pull
    4 x 50 free on 1:10 even pace
    4 x 50 choice on 1:10 descend 1 -> 4 [did back]

    3 x
    250 breath control [25=6, 50=5, 75=4, 100=3-4]
    50 choice
    50 pull

    Team kick set [1st person swims to catch up to kick train, once at caboose, lead kicker swims. Took about 75 yards for swimmer to catch up, they kicked really fast when I swam! Total of 500 yds]

    10 x 25 on :40 [odds choice, evens FAST free]
    200 loosen and out
    (Masters/Rec/2900 yds/80 min/75 min)
    A small crowd today with Matt, Kevin, Rebecca, and Meg. I found that kick set on a coaches forum on facebook and it was a good one, planning to do it again when we have a larger group. My boy is holding up well and we are just taking it easy this weekend.
    Swim Workouts
  18. Workout 05/06/16: evening

    by , May 6th, 2016 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    It's been a very busy few days at work and I am happy to usher in a long weekend! Started today with my son having a wisdom tooth removed (lucky guy) and just relaxing at home. I was able to make it to the pool tonight for a quick swim...

    200 free/200 back/200 im drill
    4 x 150 on 2:20 [with snorkel: 100 pull with buoy into 50 kick with AK]
    4 x 50 as 25 DPS free into 25 fast IMO
    200 loosen and out
    (Solo/Rec/1600 yds/33 min)

    I felt pretty good in the water tonight. I ran into Greg at the pool as he gets ready to head north for a swim meet in Williston, VT, tomorrow. I was going to try to make it up but have decided to stay home; I'll swim with the team at practice tomorrow.
    Swim Workouts
  19. 5|6|16 LCM

    1700 easy drills and fr with fins and (most times with) snorkel

    50 bk / 50 br easy sans fins

    50 fr NB, easy sprint NO fins (33)

    20 x 13m fr AFAP on 0:30

    10 x ~18m fast on 1:00 with fins fl odds / fr evens, 18 easy

    300 flutter kick warmdown (7:20)

    I am flabbergasted about swimming a NB 50 LCM without fins! I believe I could've added a turn too, without drowning. What has helped my hypoxic endurance is just the simple old-school holding of breath at random times on dryland (except while driving). This does change everything about my strategy for next month's meet. Not sure if I can endure 50 LCM while adrenaline surged and 100%. But at least I know one breath would be plenty

    Have not really taken a day off swimming in about 3 weeks, and as long as my body holds up I don't plan to take off. Did swim only 500 I think tuesday though.

    Talked to one of the Palmetto coaches at the pool today and congratulated him on his team's performance last weekend - 2nd. Such a vast team they are in members.

    Plenty of work to do in yard this weekend, no drylands planned. Tonight I shall have a conclusion on our car.

    Updated May 7th, 2016 at 02:38 PM by __steve__

  20. Sarasota Y Sharks Masters 5:30 AM Workout 05/09/2016

    by , May 6th, 2016 at 01:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    2 X 250 4:15

    10 X 100
    odd: free 2:00
    even: stroke 2:15

    8 X 50 kick 1:20

    1 X 400 6:40
    4 X 100 1:40
    1 X 300 5:00
    3 X 100 1:35
    1 X 200 3:20
    2 X 100 1:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts