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  1. Week 28 - Monday PM(Taper week 1)

    by , April 15th, 2013 at 10:47 PM (After a long rest)
    My wife's father passed away(they were estranged) just over a week ago and she is heading to Iowa for the official service at the Rock Island Arsenal and then sticking around for a few days to handle the estate. While she is gone I am on Daddy duty. I suspect we will be eating a lot of Chick-fil-a the next few days. I arranged with my coach that my kids can come with me(they don't know yet) to practice.

    Tonight I felt ok, but not really special. I arrived at the pool a little earlier than normal and got my warm up in before the masters practice. This meant I finished at a reasonable time and had a chance to hang out with the kids before we went to bed.

    Warm up
    1000 with snorkel
    10x50 catchup drill
    100 easy
    12x100 on 1.20 working turns and kick off the walls with overkick inbetween

    Main set
    1000 on 12 mins
    500 swim on 7.30
    400 swim on 5.40
    300 swim on 4mins
    200 swim on 2.30
    100 swim on 1.10
    200 easy

    2min rest
    Timed 50 from deck
    50 easy

    Total 5600

    The 12x100s were surprisingly hard working the turns. The 1000 I just cruised and got about 10 seconds rest. The 500 I picked up the pace and went 5.17. I held 1.04 pace on the 400 and 300, got out to go to the bathroom and then went for it on the 200, going 2mins. I took an extra minute before the 100 and went 56high(could have been 57, but I swear I saw the 6 on the electronic clock). I was not expecting the last 50 and actually had a very slow start but still went 24 off the coaches stop watch. Overall I was pleased with how the workout went, and unlike a few weeks ago I did not die hard on the 200 which I hope is a good sign. Still a long way to go but I am making nice progress.

    One of the guys who I swim with in the evenings made a comment about me looking cut, so I decided to weigh myself for the first time in a while and to my surprise I was 175, which is much lighter than I thought I was. I will probably gain a couple of pounds with hydration but that's still lighter than I really want to be! It's too late to do anything about it right now.

    Updated April 15th, 2013 at 10:57 PM by StewartACarroll

    Swim Workouts
  2. Monday, April 15 - Back to Some Speed Work

    There was a light crowd starting out today and a lane was free next to the big boys. So, I swam with Peter, Dave, Dave, and Danny this morning. That meant swimming faster - which I need!

    6x50 on :45
    8 times through
    100 Free on 1:10 (swam these at 1:12-1:13 which is good for me)
    50 Kick on 1:10
    2x50 w/paddles on 1:10

    100 Free/Back
    400 Timed Kick Free/Back - 7:10
    150 Free/Back
    400 Timed Back w/paddles - 5:25 (good)
    300 Easy
    3x100 free w/paddles on 1:25
    3x100 Back w/paddles on 1:30
    100 Free w/paddles hard - 1:10
    100 Back w/paddles hard - 1:17
    100 Free w/paddles hard - 1:11
    100 Back w/paddles hard - 1:15
    200 Free/back

    4850 yards
    105 minutes
  3. Waiting for my Refund!!

    by , April 15th, 2013 at 10:08 PM (Workout Swimmer)
    Lovely morning with none of the expected rain! Rained so hard yesterday the guards couldn't put the mats on the pool, so the water was cooler as well. Had a fun set today w/ATAC - so fun I sort of repeated it after the kids got out & went to school.

    500 back/free
    500 Pull
    300 Kick
    3 x 200 @ 3:20
    3 x 150 @ 2:30
    3 x 100 @ 1:40
    3 x 50 @ :50
    200 easy (kids out here - which meant the digital clock left as well)

    3 x 200 IM
    4 x 150 P
    3 x 100 IM
    4 x 50 free
    200 cool down
    Total: 4900 LCM

    Hoping to have a good week swimming w/my new program of the Genie Rub after weights & Shot Blox about 1000-1500 into the workout. It's working well so far & I'm feeling so much stronger & less achy! Thank goodness, I was kind of getting depressed for a week there. . .
  4. Monday, April 15

    by , April 15th, 2013 at 09:47 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x 50 w/agility paddles
    odds = front scull
    evens = EVF free
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin, 4 fast hands
    100 EZ

    2 x (25 AFAP free +75 EZ) @ 3:00 (10s)
    50 EZ

    1 x 50 AFAP fly w/fins (23)
    250 EZ

    1 x 100 broken free @ 100 pace
    200 EZ

    100 scull

    Total: 2350


    Still feeling dead. I've been hitting it hard for 4 weeks since the Albatross meet and my body is telling me I need a recovery week. So I'm going to rest pretty hard in the pool the next 4 days for Zones. I think it's fine. I asked Cheryl to put me down for a slightly faster time in 100 fly.

    Psych sheets for Zones are out: There are 562 swimmers, the biggest number ever for Zones.

    I hate hate hate the wicked sociopath who spoiled the Boston Marathon today. So glad Mr. Fort had decided to pass on it this year. I don't think he would have been in danger, but I don't really know with the waves. Our dearest family friend had planned to be there running very slowly just to keep his 10 year consecutive streak alive (he's injured), but had to miss for business. Another friend watching her husband was standing on the opposite side from the bomb with her baby. This was the first time she had been on that side ... Creepy.

    We have another offer on the house coming in. The whacko buyers are also still interested. Our real estate agents are paying or a third engineer. Hopefully, he will assess our house based on whether it is sound vs. enumerating the foundation upgrades that could be made.

    Oh, and speaking of marathoners, did anyone see this article in the WSJ about elite marathoners being diagnoses with hypothyroidism, which some claim is performance enhancing?

    Updated April 15th, 2013 at 10:50 PM by The Fortress

    Swim Workouts
  5. Monday, April 15, 2013

    by , April 15th, 2013 at 09:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Sunny, humidity at 88%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest)
    *34-34-34-34, 34-33-33-33, 32-32-32-32...right into
    2(4x100 FR on 2:00, 1:00 rest)
    *1:17, 1:16, 1:16, 1:16
    *1:15, 1:15, 1:15, 1:15
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    2000 FR TT as steady DPS *26:44
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    12x50 FR on 1:00
    *35-35-35-34-34-34-34-34-34-33-33-32, 1:00 rest, right into...
    8x100 FR on 2:00
    *1:18, 1:17, 1:17, 1:17, 1:17, 1:16, 1:16, 1:16

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Beginning to feel more in control with the pacing. Overall technical focus is to swim FR with a consistent EVF and a steady kick particularly when building the second 25 of each 50.
    Swim Workouts
  6. 4|15|13

    Saturday night I did 45 minutes of yoga poses with the Mrs __steve__.
    Sunday was a 45 minute SCM workout consisting of, among other stuff, drills. Later on before bedtime, another (20 minute) yoga session. Today was my first visit to our new (refurbished) LCM pool which is conveniently located within 10 minutes of work. There are no blocks due to the shallow ends, but it's setup for some good training. This is how it went:

    1800 LCM

    500 free WFS
    500 drill WFS
    OAD, fist free, sculling, HPD, and forgot the 5th one

    50 fr WF, without breathing
    50 easy

    SPRINTS (pushed)
    50 fr @ ~95% to help judge a LCM breathing scheme (32)
    50 easy, 100 easy WFS

    50 FK WFS (32)
    50 easy kick

    50 fr @ ~95%+ with a breath every 6 (31)
    50 easy, 100 easy WFS

    50 fr WFS @ 90% effort building to 95%+ (31)
    150 easy WFS

    50 FK WFS (31)
    50 easy kick WFS

    50 fr WFS sprint for time (26)
    150 warmdown WFS

    I enjoyed this pool not only for a change in environment, but as a more consistent means of a training target.

    The 50 without air with fins did make my legs tingle some, but was not really too uncomfortable. At this time I don't think I can make a peak time finless 50 without 2 breaths. The two I 50's I did today were with 5 - 6 breaths.

    The flutter kicks done mostly on the surface seemed a little slower than I expected, I'll have to try one under for a distance in a few days.

    Aimed for an honest sub 30 on the last sprint and was delighted to see '26' on the watch, although I used fins and a snorkel.
  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/16/2013

    by , April 15th, 2013 at 11:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 3:00
    4 X 100 1:50

    8 X 100 free 1:45
    Build second 50

    3 X 100 kick 2:20
    4 X 50 kick 1:10
    1 X 100 swim

    8 X 100 IM 2:00

    6 X 200 pull freestyle 3:20
    1-3: long and smooth
    4-6: Descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Workout 04/15/13:

    by , April 15th, 2013 at 11:37 AM (Maple Syrup with a Side of Chlorine)
    300 FR w/ snorkel/200 BK/200 IM drill

    2 x
    4 x 100 on 1:30 followed by 200 FR with agility paddles
    - 25 Kick, 25 Sprint, 50 Pull w/ buoy
    - 1st rd = FR with snorkel, 2nd Rd = Bk

    50 EZ

    4 x 50 two turn FR on 1:00
    100 IM ez
    8 x 25 on :30
    - 25 FR breathe every 5, 25 sprint IMO

    50 ez
    200 loosen and out
    (Solo/Rec/2700 yds/50 min)

    Nice swim before work today. Felt a bit stiff due to no swimming since Friday, and was able to get some good efforts in (held ~ :30 for the two-turn 50's. Been thinking about something Natalie Coughlin mentioned post-50 Free win at Mesa - taking a few strokes strong before going all out in the sprint. Tried that in with the BK's in the main set.
    Swim Workouts
  9. 04.15.13 - Monday workout

    by , April 15th, 2013 at 11:06 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Danny. Normal Monday aches and pains. I didn't have to referee Saturday but I coached 3 games. Sunday soccer was 7v7 so not quite so much running but we played for an extra 20 minutes or so. This morning, my left knee hurt pretty bad. Pushing off the walls and breaststroke kick both hurt. Once I got going, the pain wore off.


    600 Warm up

    8 x 50 - :45
    8 Rounds of:
    * 100 Free - 1:10 (started @ about 1:07 and descended to 1:01)
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy

    400 Timed IM Kick (6:50)
    100 Easy

    400 Timed IM (5:25)
    250 Easy
    IM wasn't too bad for me. 1st 50 fly was a little too fast and I started paying for it on the 2nd 50. Lived through the backstroke and finished strong w/ a decent second 200.

    10 x 100 - 1:20
    Dave pushed me through these. Started @ 1:18 or so and we slowly descended. By #9, we were making 1:10s. Finished the last one on 1:08.

    200 Cool down

    (5450 Total)
    Swim Workouts
  10. Week 28 - Monday AM(Taper week 1)

    by , April 15th, 2013 at 09:35 AM (After a long rest)
    I had a good day off swimming yesterday, but I was a little grouchy as a result of another bad nights sleep on Saturday. I felt much better this morning waking up 5 mins before the alarm was due to go off and feeling quite awake and fresh for a change. The workout this morning was fun. We were a little cramped for lanes since the pool is setup for LCM, so swam with a couple people I don't normally swim with. As a result the coach decided that I needed to wear a couple of parachutes during the main set so we could all go on the same send off. Despite being tough I actually enjoyed this and ended up still leading the lane at the end of the set!

    Warm up
    400 free with snorkel
    6x50 catchup drill
    4x50 over kick drill
    8x100 with snorkel, 25 kick, 25 finger to drill, 50 swim on 1.40

    Main set
    8x150 with two parachutes on 2.20
    8x50 kick on 1min
    6x50 drill on 50

    Warm down
    500 breathing every 5

    Total 4000m
    My coach said we will be going about 5k tonight with more kicking. So first day of taper looks like being a 9k day, which compared to the last few weeks is about 2-3k less than normal.
    Swim Workouts
  11. Nice and strong feeling today

    by , April 15th, 2013 at 08:32 AM (Mixing it up this year)
    Today the water was cold so it made it easy to do a long hard workout just to keep the blood moving and the body warm.

    500 Free every 4th lap drill
    500 Free kick w/zomers

    This next set is all free with paddles & bouy on a 1:30 base
    100@1:30 went 1:23
    200@3:00 went 2:49
    300@4:30 went 4:12
    400@6:00 went 5:37
    500@7:30 went 6:48

    200 free w/snorkle EZ
    100 scull drill w/snorkle
    100 free catch up drill at hips w/snorkle
    100 free underwater recovery w/snorkle

    500 free kick w/zoomer
    200 free EZ w/zoomers

    Total 3700 yards
    Swim Workouts
  12. Health Insurance for USMS Coaches

    by , April 15th, 2013 at 01:00 AM (Questions from Coaches)
    Q: Why doesn't USMS provide group health insurance for Masters coaches?

    A: Group health insurance is a policy that is purchased by an employer for the benefit of the eligible employees of the company. Since there is no employee-employer relationship between Masters coaches and USMS, a group plan is not available.
    Masters coaches may have one or more of the following options to secure health insurance:

    • If you are an employee of a facility you may be eligible to participate in your employer's group plan. Ask the human resources department if you are eligible, and if you're not, ask them what it will take to become eligible. Don't be shy about asking. Remember, you're an asset to the facility. You bring your professional skills and knowledge to the pool deck for the benefit of the program and the facility.
    • If your own program employs you and others, you may qualify as your own group. Some states define a small employer group as those that have one to 50 employees. Most states require companies to have two eligible employees to qualify for group coverage.
    • Masters coaches may also apply for an individual health insurance policy. Masters swimmer and insurance agent Blayne Gale of Eagle Strategies in Reno, Nev. says, "Individual policies are rated and priced based on zip codes and the losses being tracked by the insurance companies. Often, healthy insurance candidates can be eligible for the lowest insurance premium." A group policy does not automatically mean a lower rate, so contact an insurance agent for details.
    Tags: insurance