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  1. Tuesday, June 11, 2013 5:00-6:15 :)

    by , June 11th, 2013 at 11:24 PM (Fast Food Makes for Fast Swimming!)
    Yep...I got out early, practice goes till 7:00pm. I was just wiped out tired, and the first "main set" kinda did me in. Doing IM stuff after that was just bad...


    400 Free

    Kick Set:
    20 x 50 SDK w/ long fins @ :50 (I did odds on my side, evens on my back)
    On these I just trailed the lane, and left with my <:05 of rest. It's too hard to see the pace clock in the sun glare from the other end of the pool with my goggles on.

    "My" Main Set:
    Idea is to start out slow, and get a faster pace on each successive rep, till the 100 is a sprint (or something)
    500 Free @ 7:30 (went 7:00ish) - 1:24/100
    400 Free @ 6:00 (went 5:30) - 1:22.5/100
    300 Free @ 4:30 (went 3:55) - 1:19/100
    200 Free @ 3:00 (went 2:33) - 1:17.5/100
    100 Free @ 1:30 (went 1:12) - 1:12/100
    I felt good doing this set, but it was an uphill battle against the wind as well. One direction I could definitely feel the gusts against my, and the other direction it felt like I was on a taper.
    I just tried to stay with the kids, but they outdistanced me so badly in this. Especially the 14 year old boy from Alaska. He's fast!! He and Jared were both at least a 50 or more ahead of me on the 300/400/500. The boy's 17 year old sister was also kicking my butt by about 1/2 that distance. I can't wait for SCY to return...I need my walls.

    200 EZ

    Main Set:
    5 x 200 IM @ 5:30 EN3 Set - who knows what I was supposed to be holding, but it wasn't happening for sure. The only thing that felt good was the Fly...after that it wasn't worth writing about.
    I ended up only doing 3 of these, and then got out. Being on my feet all day long is tough, and going straight to the pool after work doesn't make it any easier.

    3700 LCMeters
  2. Week 37 - Tuesday

    by , June 11th, 2013 at 10:17 PM (After a long rest)
    So I discovered tonight that the pool is switched form long course to short course and back to long course throughout the day. My daughter swam long course this morning and this is what I was expecting when I swam tonight in the public time slot, but to my surprise it was short course. As I was getting out the life guards were muttering about changing it to long course. A lot of mucking around but I guess with the number of kids RACE now has its probably the only way they can make it work.

    Tonight I felt pretty crappy to be honest. I swam ok but my shoulders were sore after all the pulling yesterday. I tried working primarily on my stroke tonight but caught myself speeding up at the end of my aerobic 100 set.

    15 minutes on the vasa swim trainer

    400 free with snorkel
    6x50 finger tip drag drill on 45
    5x100 kick holding under 1.30 on 2mins
    8x100 free on 1.25 holding under 1.05(aerobic pace)
    200 easy
    10x50 catchup drill with hands separated on 45
    10x50 with fins swum 25 under water, 25 over kick on 45
    200 easy

    Total 3400 yds

    I started out on 1.05s but by number 4 was down to 1.03 and by six was at 1.01 and 1min on the last one. I did not feel bad but my shoulders were sore.

    Updated June 11th, 2013 at 10:23 PM by StewartACarroll

    Swim Workouts
  3. Tues. June 11 - More Speed Work

    Started out with Ray and Keith and then did small sets of shorter distances on my own. Pushed the sets hard but rested more between. Trying to work on my speed.

    5x100 on 1:35
    4x125 Free on 1:45 (held around 1:35)
    4x25 Free on :25
    5x50 Free on :45 (:35-:38)
    4x75 Free on 1:05 (<1:00)
    4x25 Free on :25
    5x50 Free on :45
    4x75 Free on 1:05 (:55-:58)
    200 Kick
    50 Back
    10x50 Free on :50
    2 times through
    5x50 Back w/paddles on :50
    200 Kick
    100 Easy

    3850 yards
    80 minutes
  4. Tuesday, June 11

    by , June 11th, 2013 at 05:08 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up: (1700)

    500 various
    2 x 50 scull
    2 x 50 caterpillar fly drill
    2 x 50 single arm fly
    6 x 50 DPS free w/agility paddles @ 1:10
    100 EZ
    8 x (30-35 UW + 15-20 EZ back kick) w/fins @ 1:15-1:30
    100 EZ

    Main Sets:

    6 x 30 burst + cruise @ 1:15
    100 EZ

    3 x (50 AFAP w/fins + 200 EZ)
    1 = fly, 26 high
    2 = fly, 26 high
    3 = breast, 31
    50 EZ
    -- My legs felt dead on these. I was done after the evil effort.

    1 x 50 free @ 100 pace + 150 EZ
    -- Though I would shift to 100 pace, but it was slow. I had nothing left and my legs were dead; wasn't even kicking

    150 EZ

    Total: 3100


    My body was not really cooperating today. I guess it is telling me I have to start tapering. I hope I have left enough time (10 days) to really rest my legs. I figured a 10 day taper should be fine after only 5 1/2 weeks of training post Nationals. I will either do 1500 EZ or take the day off tomorrow. I have a huge to do list anyway.

    On an odd note, I am way ahead of my GTD goal of 350 miles. I guess it's cuz I've been swimming more frequently the last year.
    Swim Workouts
  5. FLYing around the pool today with the monofin

    by , June 11th, 2013 at 08:55 AM (Mixing it up this year)
    Today was my monofin day with lots of hard work. It just felt so good.

    500 free
    500 free kick w/zoomers

    5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:31, 3:22, 3:07, 3:01
    10x100@1:45 free w/paddles & bouy held 1:34's this felt comfortable yet it was at my mile race pace

    200 free kick w/zoomers
    300 free EZ

    Total 3500 meters
    Swim Workouts
  6. Monday, June 10, 2013 5:15-7:00pm

    by , June 11th, 2013 at 12:49 AM (Fast Food Makes for Fast Swimming!)
    I got home from work, checked the team calendar on the computer to confirm that practice was at 6:30pm this week, and realized that I was a week off. Still at 5:00 this week. I'll be lucky to make it to the start of practice daily this week, but I'll do what I can. Work work work...I just can't wait for September when it's all over and I'm back to 40 hours a week or so.

    Started a little late:

    got in a 200 Free (they did something like a 600 going 50 Free/50 V-Sit - glad I missed that stuff in LCM!!)

    Kick Set:
    8 x 150 SDK on back w/ long fins @ 2:30
    Finally a respectable interval. I was able to actually come to the end and be able to talk with people before having to leave again.

    3 x 300 Free Pull @ LIFO Desc. 1-3 & also 3 stroke breathing

    6 x 50 Fly Drill @ coach's sendoff
    • 4 - going 50 Right arm, then 50 Left arm
    • 2 going 1-2-1 drill (one stroke right, 2 regular, one left, 2 regular - only breathe on the regular)

    8 x 50 Fly Max Rest @ 1:20 - not sure what I was holding, but I felt really good on these. Held a 2-up, 1-down breathing pattern. Led the group...Fly is about the only thing I'm good at in LCM!

    200 EZ

    8 x 150 (50 Stroke FAST, 50 Free EZ, 50 Free FAST)
    - 3 Back, 3 Breast, 2 Free

    4 x 50 Sprint Choice (did all Free) @ 1:30

    200 EZ and out

    4800 LCMeters


    Over the weekend I also signed up for the Sandpoint, Idaho Longbridge Swim - 1.76 miles straight across the lake, following the bridge. August 3 is the date. 1.2 miles across the water, and then .5 mile along the shoreline to the finish. if anyone wants to sign up. This I believe is the largest OW swim in the northwest. Last year I believe we cleared 900 swimmers or so!!

    I also bought a new wetsuit with an awesome coupon code for about 60% savings discount. $400 down to $180!!!! Can't beat that for sure, and it's way better than the cheapo "casual" wetsuit I used last year. That cheapo one just felt like it was dragging me down, and I almost wanted to strip it off and leave it in the lake during the swim. This year should be different.
  7. 06.10.13 - Monday workout

    by , June 11th, 2013 at 12:38 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Sam. Dave C and Ray did some work w/ us as well. My blogs are getting delayed due to work. That and I'm rebuilding my car's engine. Fortunately, they aren't eating into my swimming time yet.


    600 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) -> Got up to 75 fly once and fell apart after that.
    4 x 50 Fly - 1:00 easy/hard

    8 x 100 Up/Down Fly - 1:40 (:10) -> Started off w/ 50 fly/50 free and alternated the rest 75 fly/25 free with 100 fly.
    4 x 50 Back - 1:00 easy/hard

    8 x 100 Up/Down Kick - 1:40 (:05) -> did br kick to recover some
    4 x 50 Free - :50 easy/hard

    4 x 100 Up/Down Back - 1:40 (:05)
    4 x 100 Up/Down Breast - 1:40 (:05)
    4 x 50 Free - :50 easy/hard

    100 Cool down

    (4700 Total)
    Swim Workouts