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  1. Week 29 - Thursday(Taper Week 2)

    by , April 25th, 2013 at 11:03 PM (After a long rest)
    Despite my taper being a long slow reduction I am feeling the reduction in yardage already and I feel pretty good in the water. Today's workout was low intensity medium distance and I felt good.

    16x75 on 1.05 swum, kick,drill,swim with snorkel
    8x100 kick on 2mins holding 1.25
    3x500 pull with paddles on 5.30
    10x50 back on 45
    3x(2x125 swum as 25 fly, 100 free on 1.45, 4x50 swum 25 back 25 breast on 55)
    2x200 kick on 4mins

    Total 5450

    I held the 1.25 kick pace pretty easily and went 5.20,5.15,5.15 on the 500 pulls at moderate intensity(I felt strong on these and had to resist the urge to go for it). The pool was being switched for long course as I left so tomorrow will be fun!


    I was curious how my yardage had dropped over the last couple of weeks and despite the week not being done yet I am forecasting i will do about 35k. So over the last 4 weeks my yardage has been approx, 60k, 40k, 37k, 35k. I also went from 5 days of weights and swim bench to dropping down to 3 then 2 and now no weights or bench. The 60k was my training camp week, but the drop explains why I am feeling much better and I suspect I will feel even better next week.

    I know I am on a long taper(3weeks) but this worked in the past and my yardage is still pretty high in general. I am looking forward to some broken swims next week and then a real drop in yardage the week of Nationals. I am starting to get excited at the prospect of swimming fast again.

    Updated April 25th, 2013 at 11:15 PM by StewartACarroll

    Swim Workouts
  2. Thursday, April 25

    by , April 25th, 2013 at 05:00 PM (The FAF AFAP Digest)

    600 various
    6 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    5 x hypoxic 50 @ 1:15
    -- 20 yards UE each 25 with open turn, on belly
    50 EZ
    5 x 25 in & outs, backstroke turn @ 100 pace
    50 EZ
    3 x 100 smooth backstroke w/agililty paddles @ 2:00
    -- UW 12.5 each 25
    50 EZ
    3 x (8 x 25 shooters w/MF @ :35 + 50 EZ)
    -- 8 back, 8 belly, 8 right side
    100 scull

    Total: 2675


    Recovery workout today after two hard days. I'm going to my last 3500+ workout tomorrow, and then settle in for 2 weeks of taper workouts.

    I've attached a pic from my 50 fly (far right) and two from my 100 fly. Glad to see my hands were entering at the correct place during my 100 fly, and I liked my SDKs off the turn.

    Updated April 25th, 2013 at 05:10 PM by The Fortress

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  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/26/2013

    by , April 25th, 2013 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    2 X 150 kick 3:30
    2 X 100 kick 2:15

    4 X 100 free 1:30
    1 X 400 IM 7:00
    3 X 100 free 1:30
    1 X 300 IM 5:15
    2 X 100 free 1:30
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -


    2 X 400 pull 6:30
    Negative split both swims

    WARM DOWN: 4 X 50 easy

    4700 Y/M
    Swim Workouts
  4. INSANITY and ho hum swimming now

    by , April 25th, 2013 at 12:13 PM (Chowmi's Blog)
    I've started INSANITY!! I must say, P90X really helped me get into land-shape! I can tell because I can actually do the warmup bits (3 rounds total 12 mins) without dying. I am really bad at Level 2 drills, ski abs, and in-and-outs, but the last is probably so hard b/c it comes at the very bitter end of a series.

    Swimming has been ok! I am doing some workouts on my own, because I didn't do quite as much pure sprinting this year and it showed. But my 200 back is a very strong top ten contender! A 2:20 has always made it and I am at 2:17.8!

    Here's what I did yesterday:

    warmup - maybe 250?

    6 x 100 kick/swim
    ==No. I didn't feel like it. so i did 50's kick/swim. Then decided that was too much so put on my fins and went the same slow speed.

    5 x 100 pull
    ===> no. put on my parachute and did 50s.

    Main set:
    4 rounds of 4 x 50's and 200 easy
    Set 1: 50's on :40
    I had to do these free. Held 35-36

    Set 2:50's on :50
    Did these backstroke! Held 39-42

    Set 3: 50's on 1:00
    cheaty 50's- 25 easy free, 25 fast fly

    Set 4: 50's on 1:10
    did 25 strong, broken 5 seconds, 25 fast. held 30-31.

    The End
    I've been able to Insanity at night and still swim during the day. I think when school is out, I will try to lift lift lift meaning strength training. Maybe make it the cornerstone for a change. I think i'm just not strong enough. I need to make a really good effort to stick with it the entire summer!

    I age up for meters this year! I turn 45 in May. It's nice to get into a new age group but nothing new since there are fast women, arguably more fast women in my new age group in my favorite events. But, if you aren't #1, who really cares if you are #2 or #10. I would like to do a serous SCM meet this year. 2 day format with lots-o-rest in between events and seasoned meet people who get all my splitsy requests.
  5. Workout with team

    This morning I enjoyed a good workout with TNYA at John Jay College. Brad was on deck, and I enjoyed being part of a friendly and hard-working lane of 4. Here’s what we did:

    800 scy warmup (200s, 100k, 200p, 100k, 200 IM)

    8 x 100 IM: 4 @ 1:50, 4 @ 1:45, desc. each set of four [technique goal: keep head looking down on breath in FL and BR; time goal:1:20 on the fastest ones, went 1:21 and 1:19]
    16 x 25 kick, 8 @ :30, 8 @ :35

    8 x 125 FR @ 2:00 [goals: 1:40s + bilat. breathing on odds, 1:35s + 2 dolphin kicks off walls (gotta start somewhere!) on evens, mostly met]
    16 x 25 swim choice @ :30 [did 4 sets of 4, odd sets BK, even sets FR alternating easy / sprint]

    6 x FR pull with paddles @ 2:25 [did 4 moderate pace holding 2:00, then last two warmdown]
    150 extra warmdown

    My asthma has improved a lot since last week—I still sometimes have a purring sensation in my chest when I inhale, and there’s some coughing between sets, but I no longer feel like it’s hampering my workouts. Looking forward to getting off the oral meds soon.

    Diving tonight—been looking forward to it all week!
  6. 04.25.13 - Thursday workout

    by , April 25th, 2013 at 10:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt better today but I pushed it a little hard. Should have backed off a little and pushed later in the week.


    600 warm up

    2 Rounds of:
    * 100 IM - 1:30
    * 75 Kick - 1:20
    * 50 Free - :50
    * 25 Kick - :30
    4 x 50 Kick - 1:00, :55, :50, :45

    16 x 100 - 1:40 Convert Stroke -> Kick (I did fly for stroke, br for kick)
    #1 - All stroke
    #2-5 - K/S/S/S, S/K/S/S, S/S/K/S, S/S/S/K
    #6-11 - K/K/S/S, S/K/K/S, S/S/K/K, K/S/S/K, S/K/S/K, K/S/K/S
    #12-15 - S/K/K/K, K/S/K/K, K/K/S/K, K/K/K/S
    #16 - All Kick
    100 Easy

    2 x (200 Kick/200 Stroke/200 Free) - 4:00
    2 x 200 Pull - 2:45 (2:20, 2:15)
    50 Easy

    16 x 50 - 1:00
    #1-4 - Free
    #5-8 - IM Order
    #9-12 - Kick w/ fins
    #13-16 - Kick

    200 Cool down

    (5450 Total)
    Swim Workouts
  7. A second recovery day... no paddles today

    by , April 25th, 2013 at 08:39 AM (Mixing it up this year)
    Since this is a recovery day no paddles today. Oh how I miss my paddles. This was short and simple. Just hold pace today.

    500 free
    500 free kick w/zoomers

    30x50@:55 free holding between 46-44

    500 free kick w/zoomers
    500 free EZ w/snorkle

    Total 3500 yards
    Swim Workouts
  8. Wednesday, April 24, 2013 7:00-9:00pm

    by , April 25th, 2013 at 02:36 AM (Fast Food Makes for Fast Swimming!)
    2 weeks from today (at this very time) I'll be in the airport in Seattle getting ready to head out on my overnight flight to Indy, via a stop in Chicago. My wife will be accompanying me on the trip, so she'll be bored. Swim meets are boring if you're not the one in them! She'll have plenty of entertainment for sure...I just need to keep Jim Thornton away from her, if he's there!

    Taper time will be officially starting...or at least soon. Coach John told me today, that I'm just going to have to sort of manage my own taper within his workouts. He can't afford to change everything, or give me a lane to myself, and I understand that. I can get things figured out (I've read Chowmi's blog on how to do a Fast 50 when assigned a 200 Free after first giving an "oh hell no!")
    I've already taken away my long fins, and all fins, altogether to begin resting my legs. I still do the kick sets that are given, but I just do modified distances to match the interval the kids are doing for their longer distances. I'll start a lot more wall hugging in the next week or so as well.

    I'm tired and wiped out...good thing work is kicking my butt, so I'll have to figure out the resting part of this some other way. Gosh I wish sometimes I had a desk job!! But then I'd probably get bored and...


    1000 Free

    10 x 100 Kick w/ long fins @ 1:20
    (I did 10 x 75 Flutter w/ board @ 1:20) held 1:10ish

    12 x 100 Free Pull @ 1:25 (held 1:03-1:05s)

    Main Set:
    8 Rounds of:
    • 200 IM, build by 50 so the FLy is EZ, and gradually gets harder to the Free is FAST
    • Take :15 rest
    • 1 x 50 Free AFAP
    • Interval is 4:00 for all the above...

    After the first 2 rounds, I began skipping the Fly of the IMs, and just joined the guys on the backstroke

    200 EZ

    20 x 50 Free
    5 @ :55, 5 @ :50, 5 @ :45, 5 @ :40
    pretty much held them around :32/:33s

    6 x 25 AFAP (Fly or Breast) I did Fly @ 1:00, cruised them around :15s

    300 EZ

    6300 Yards

    Quite a bit of yardage, and that was even with subtracting out for what I skipped. THe whole practice was somewhere around 6800 yards or so. That's still chump change for the likes of KNelson though...