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  1. Saturday, November 30, 2013 11:00-12:00pm

    by , November 30th, 2013 at 05:03 PM (Fast Food Makes for Fast Swimming!)

    500 Free

    Kick Set: All Flutter Kick w/ board
    8 x 50 @ 1:00
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :45
    I was able to make all of them this time. Came in at :44 on #19, and made the turn and kept going. Managed to make it in back at :45 on #20, so that was good.

    4 x 100 Free Pull @ 1:30 (1:08s)
    3 x 100 Free Pull @ 1:25 (1:08s)
    2 x 100 Free Pull @ 1:20 (1:09s)
    1 x 100 Free Pull @ 1:15 (1:10)
    1 x 100 Free Pull @ 1:10 (1:08)
    1 x 100 Free Pull @ 1:05 (1:06)
    That was rough at the end. Added those last two 100s just to see what I could do, and they were a bit on the tough side.

    12 x 25 Odds EZ Free @ :30, Evens Fast Fly @ :40

    200 EZ

    3200 Yards

    GTD Update:
    11.98 miles (= 21,083 yards, = 19,278 meters) to next milestone (500 miles milestone).
    Looks like I may still get that suit after all. Not that we swim for prizes, but I'll take what I can get.
  2. Vandalized, Sat. Nov. 30

    by , November 30th, 2013 at 04:44 PM (The FAF AFAP Digest)
    Had a rotten day yesterday. I went to coach a masters practice Friday am between 9:30-11:00. When I came back out, my car had been vandalized, brick thrown through window, other damage and my backpack stolen. Neither my purse or wallet was in the car; no idea why someone would vandalize a car in broad daylight for just a backpack. And I was parked right behind the pool, not in one of the really creepy city neighborhoods. Unfortunately, I'm out over $1000. In my backpack was: a spare Speedo LZR Elite tech suit (from my last meet), Tom Ford sunglasses, a new pair of Speedo LZR Elite goggles worth $75 that USMS had given me to product test, new arena cobra racing goggles, 3-4 pairs of speedo speed sockets, caps including my Aqua V racing cap, nose clips, my new fins and $100+ of toiletries. Probably several thousand dollars of damage to the car. Really really sucky. At least my training suit and shammy towel were on the drying rack at home. I guess I'm going to have to pay for parking from here on out, which will really add up on a daily basis ... Jerks!!!

    As a result of that fiasco, I didn't get to swim yesterday and had taken Thanksgiving off. I made it to Sewickley today. I had a single pair of goggles at home. Kind of a desultory swim. I was still grumpy and there was a huge kids party taking up most of the pool.


    Warm up:

    600 various
    4 x 50 scull
    4 x 50 caterpillar fly drill
    4 x 25 shooter + 25 EZ
    50 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ

    3 x (50 @ 100 pace + 100 EZ)

    3 x (25 AFAP + 75 EZ)

    4 x 50 DPS free
    100 EZ

    Total: 2600


    I'm signed up for the Sewickley Y meet tomorrow. I'm not really in the mood for racing. But I'll go to the meet just to get in the water since Pitt is still closed. I will probably scratch the 50 fly unless I can get into an earlier heat. I'm in lane 1 with three ladders sticking out in an all male final heat.

    Updated November 30th, 2013 at 05:10 PM by The Fortress

    Swim Workouts
  3. Saturday 11/30/13

    Saturday 11/30

    AM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill
    8x25 @ :30 V.S.
    100 EZ

    12x25 @ 1:00 FAST no breath (dive both ends)
    3x100 @ 1:00 lactic hold
    6x50 @ 2:00 FAST 4 breaths max (dive all 6)
    6x100 @ 1:05 lactic hold
    4x75 @ 3:00 FAST I.M.O. (dive # 1 only)
    9x100 @ 1:10 lactic hold
    3x100 @ 4:00 FAST (dive all)

    400 swim
    300 kick w/ board + fins
    200 pull w/ buoy + snorkel
    100 scull

    Total: 6300

    3000 yards of fast swimming with no warm down/recovery in between. This practice was really rough. on the 75s I was 42.6, 52.1, 47.9, 40.8 and on the 100s I was 54.4, 55.1, 1:06.1 (BR). The lactic hold was more like lactic hell. That set may have been one of the roughest I have done so far this season!
    Swim Workouts
  4. still dealing with cold but better

    by , November 30th, 2013 at 03:32 PM (Mixing it up this year)
    got a good workout in today then proceeded to teach fly to a few of the lifeguards who will be taking WSI in a month or two.

    500 free
    500 free kick w/zoomers

    5x200@4:00 Fly descend as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:24, 3:17, 3:09, 3:01, 2:54

    200 back EZ
    200 breast kick EZ
    4x25@1:00 torque drill w/paddles & snorkel

    10x50@:55 free hold :40's
    500 free kick w/zoomers alternate by 50 slow/moderate/fast

    8x25@1:00 fly
    300 free w/snorkel EZ

    Total 4000 yards
    Swim Workouts
  5. Week 61 - Saturday

    by , November 30th, 2013 at 10:58 AM (After a long rest)
    I woke feeling pretty good this morning. The only apparent after affect from yesterday was a stiff neck, which I hoped would loosen after I swam. When I got in the pool I felt VERY tired from the warm up on despite not feeling bad before hand. I pushed as much as I could today but it was not a very good pool day. I lifted after practice and it was a weary session also. I spoke with my coach after practice and worked out the schedule for the week. We are going to do something different from my previous training camp week and we will do the normal 70-75 minute masters swim early in the morning and then comeback at lunch for a weights/dry land workout followed by a meet warmup and a 600-1000 quality based set, and then I will do a long swim with the senior racer group later in the day. It's going to be a lot of swimming and the meet next weekend will be very interesting.

    Today's swim

    Warm up
    6x200 on 2.50 alternating free with snorkel, and IM

    Main set
    3x(200 on 2.30 with snorkel, 6x25 on 25 with turn, holding 12s)
    200 easy
    10x100 swim with fins on 1min
    200 easy
    6x50 free on 32(we were told to swim until we failed

    Warm down
    600 easy

    Total 4550scy

    I held 13s to my feet on all the fast 25s, and just did not have enough juice to get to 12s. The 10x100s was rough and I am disappointed with myself that at 6 I just stopped even though I was under the send off. It was not intentional I just stopped and then I realized what I had done and felt awful. I took 30 seconds rest and finished out the set by which time I could hardly move my arms, they felt like lead. The 50s at the end would normally be a challenge but I just had no juice and struggled from #1 on. The 50s I made were touch and turn.

    Today's weights was my normal 3 rounds doing 10,8,6 reps at 80%, max, fail

    3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extensions, lat pull down hands inside, lat pull down hands outside).

    Updated November 30th, 2013 at 11:52 AM by StewartACarroll

    Swim Workouts
  6. Post Thanksgiving Report

    by , November 30th, 2013 at 10:03 AM (Chowmi's Blog)
    Happy post thanksgiving! Chowsh is here visiting and getting bossed around by yours truly! Swimming-wise, just maintaining this week and trying to stay in good to top condition through the New Years.

    My times from our SCM meet were relatively strong - I now have 2 x #2 times, and 2 x #3 times, so what a bonus for 4 more TTs on my way to 200 lifetime TTs! I suspect they will hold in the top ten, but maybe move down a few places by the close of the season.

    I will not be able to swim my big swim meet in December. I will be going to Pittsburgh, PA and Washington, DC for a memorial service 12/05 to 12/10.

    Instead, I will use the DAMM relay meet as a tune-up to bridge the gap from Nov to my next swim meet, which who knows when that will be. I requested the 200 free, fly, back, and breast relays, and to put my in anything else. I won't wear my fast suit, but i'll take racing seriously and do my best effort. They have almost always used the electronic timing system, in the event another team wants to get times to count for USMS. I hope they do this year, so I can get my lead off or split time as a gauge.

    I tried a quasi-race pace set, but in retrospect, the morning after Thanksgiving wasn't the best time to start! Yours truly felt like a beached whale whilst in the water, with peanut sized lungs due to overcapacity Thanksgiving food still making its way through my system!

    The set I tried was

    4 times through, 1 set each stroke:
    100 straight swim, working on the turns;
    4 x 25's race pace on :30
    easy 50 in between; total time 3 minutes

    The free wasn't too bad - 14 15 15 16
    The fly was a complete fail 16 18 18 20
    The back was off before the 1st 25 18 20 20 20
    The breast was who knows 21 23 23 23

    While we have done fast 25's on :30 for years, it's completely different when you go that elusive extra to go true race pace. Obviously I have a long way to go! And that's just 4 measly 25's!!!

    Then I did "Rich Abrahams" starts - start with 4 strokes, 6, strokes, 8 strokes.

    Then I did a 50 free fast
    30 flat.

    Well, i'd like to say it was Thanksgiving eating and playing host, but then again, there is always some handicap, and I haven't gotten any faster. How many times have I posted I did a :30? Ugh. Well, at least i'm not getting slower.
  7. Workout 11/29/13: morning

    by , November 29th, 2013 at 09:23 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM Drill
    400 Shark Swim
    200 drill/loosen and out
    (Solo/Rec/1200 yds/20 min)

    Enjoyed a busy but profitable Thanksgiving. I was up early for The Running of the Turkeys, and enjoyed 23 degree temps on snow covered (somewhat icy) roads. It was beautiful, and I was under 30 minutes for the 5k, officially 29:04. As my uncle commented, "Not bad for a swimmer."

    Uncle Dave, rx, and Uncle Alan

    After eating some goodies there I was able to get home to catch the last bit of the Macy's Parade and then partake in the feast that my wife cooked. Watched some Thanksgiving videos with the family before heading to my brothers for dessert - we brought the ice cream.

    We have much to be thankful for, and I choose not to take part in any shopping yesterday or today. #blessed
    Swim Workouts
  8. 11|29|13 SCM tapered swim

    by , November 29th, 2013 at 08:07 PM (Blog)
    Weights: did a few light squats, one-rep snatches, and other leg related things. Also did a plyometric depth jump.

    20 x 50 on 0:50 free WFSP

    30 X 15.5 TD on 0:30
    Here's what the turn drill consists of:

    100 drll

    10 x 25 on 1:00 hypoxic burst and breakout into easy free

    Felling slightly sore and achy. Perhaps it is taperitis, or whatever consists of overdoing short workouts with excess drive.

    Updated November 29th, 2013 at 09:56 PM by __steve__

  9. Week 61 - Friday PM

    by , November 29th, 2013 at 06:45 PM (After a long rest)
    I took a very short knap and had a big lunch between workouts. I listened to some tunes and read a little before heading back to the pool with the same excitement I had this morning. I missed the memo about dry land so ended up swimming for 30mins on my own while everyone else did dry land. This afternoon was long and recoveryish which I guess from the sounds of the kids they felt like they needed it. I felt strong throughout and had no ill effects from this mornings swim. Back to masters swimming in the morning and will lift after practice. I may swim a little longer tomorrow morning but I will see how I feel when I wake up, I suspect I will be stiff based on today's yardage.

    400 swim with snorkel
    6x50 catchup drill on 45
    10x100 pull on 1.15 breathing every 5
    10x50 kick on 1min

    Main sets
    100x50 swum as 20 drill on 40, 20 pull on 35, 20 swim on 45, 20 kick on 50, 20 back on 55
    5x50 kick on 45
    5x50 fly,free by 25 on 40
    5x50 back,free by 25 on 35
    5x50 free on 30

    Total 8300scy

    This was just long. The only hard part was the last 15x50s. It was funny at the end we were asked to take a 10 second heart rate and Jared Butler had 35 where as I had a 22. He was amazed and thought I must be ultra fit, and Neil looked at me and laughed and said that maybe the case but he is just old. I laughed so hard, because it's so true, no matter how hard I try I could not get my heart rate back up that high. I had a really fun day and I am really looking forward to a hard week next week culminating in the USAS COR classic meet next weekend. I have not swum on the back of a training camp since college so it will be interesting to see if I can get here old bones going after all that yardage. The competitive juices are still flowing so I suspect I will do just fine.
    Swim Workouts
  10. Friday 11/29/13

    Friday 11/29

    PM only SCY

    300 swim every 3rd 25 scull
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O FL kick

    4x50 @ :50 4-3-2-1 breaths per 50
    4x100 @ 1:20 kick w/ fins last 25 under H2O

    100 EZ

    300 @ 3:15/4:00 STRONG AE
    200 @ 2:10/2:40 STRONG AE
    100 @ 3:30 kick w/ board FAST
    RD1, RD3, RD5 - FR
    RD2 - BR (second interval)
    RD4 - BK (second interval)

    400 EZ

    Total: 7300
    Swim Workouts
  11. Cold is getting better

    by , November 29th, 2013 at 04:31 PM (Mixing it up this year)
    Head is clearing today. The y was warm today not hot. I would guess 83 so it was ok.

    500 free
    500 free kick w/zoomers
    100 EZ
    4x100@1:45 free w/strapless paddles & snorkle went 1:27,1:27,1:26,1:25
    100 EZ
    4x100@1:30 free w/paddles & bouy went 1:17,1:18,1:17,1:17
    500 breast kick w/br fins
    5x100 odds free evens scull w/snorkle

    Total 3000 yards
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/02/13

    by , November 29th, 2013 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:20
    2 X 100 1:45 140
    4 x 75 1:20 1:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 x 100 kick 2;30
    4 X 50 kick 1:15
    1 X 100 swim

    4 x 75 free-descend 1-4- 1:15 #4 on 2:00
    4 X 50 stroke 1:15 #4 on 2:00
    Three rounds

    2 X 50 cruise 1:15
    1 X 100 fast 2:15
    Three rounds, choice.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Week 61 - Friday AM

    by , November 29th, 2013 at 12:28 PM (After a long rest)
    I know I am a very sad crazy man but I woke excited about swimming with the senior racer group this morning; it was almost that feeling before a meet; nervous energy.

    I had a great Thanksgiving with my wife and two kids, it was quiet but very relaxed. We went for a walk mid afternoon and watched the entire lord of the rings trilogy(12 hrs) which included a 2 hour knap at the start of Two Towers. My wife cooked a great dinner and I went to bed quite early and had a great nights sleep.

    Today's workout with the senior racers was as follows.

    Warm up
    600 reverse IM swum by 50 kick, drill, swim

    Transition set
    8x50 free on 40 smooth
    8x25 kick on 25 smooth
    6x50 free on 45 moderate
    6x25 kick on 30 moderate
    4x50 free on 50 strong
    4x25 kick on 35 strong
    2x50 free on 55 fast
    2x25 kick on 40 fast
    100 easy

    Main sets
    6x(200 kick on 3.15 swum 150 strong, 50 fast, 400 free on 4.45 swum negative split second 200 by at least 5 seconds, 100 drill on 2mins active recovery)
    100 easy
    24x25 on 30 swum as 2 streamline fly kick, 2 stroke

    Warm down
    200 easy

    Total 7300scy

    Coach Neil Walker was on deck and the workout was tough but also fun. There is one kid who is going to Texas and who in my opinion before he graduates will be a stud(Jared Butler) who is faster than everyone and I tried hanging onto him as long as I could. Coach Walker gave Jared crap on #3 of the main set by telling him that old man river should not be able to beat him, which definitely perked him up(me too). I held 4.10s on the 400s. The kick is a real challenge for me and when it came to the 50 fast kick most of the kids smoked me, reinforcing my need to work on my leg strength(despite my kick improving considerably its still weak). I held 2.55s on the kick while the fast kids were going 2.45s with there last 50 being 35ish. The drill was active recovery. This was a long set but I did not drop off and felt strong even at he end. The 25s were an interesting way to finish and on the swims I was holding 12-13s and the kick I was 18-19s.

    The second practice this afternoon is from 3-5pm so it's time for some food, a quick knap and back to the pool. Coach Walker was threatening broken 500s this afternoon so we shall see. I had a blast this morning and I am looking forward to this afternoons workout; it's like being a kid again. I also think some of the kids who had not swum with me previously were surprised the old man could hang with them!

    Updated November 29th, 2013 at 12:55 PM by StewartACarroll

    Swim Workouts
  14. Sleepy Friday, November 29, 2013 6:30-7:15am

    by , November 29th, 2013 at 11:38 AM (Fast Food Makes for Fast Swimming!)
    I woke up early to get a swim in, but I don't think it helped that my body was still awake till almost 1:00am last night. That's the problem with trying to do "day things" when you work a swing shift job. Plus the hour nap I had after eating yesterday afternoon. Plenty of ham, chicken, potatoes, corn, and my famous fruit salad. No turkey in this household. Makes for an easier dinner prep that way too!

    Part of my waking up early was because I'm taking the family down to visit my daughter's grandfather in Oregon. He's up here from California, so we make the extra effort to see him too, even if it's just for a couple hours each time.

    My lazy swim - just ached the whole way through it, pretty sure it was from not fully resting my muscles overnight.

    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    200 Free

    8 x 100 Free Pull @ 1:30 (1:13-1:15s zzzzzzzzz...)

    400 Kick w/ short fins, did 200 on back, and 200 floaty kick w/ kickboard

    200 Free and out

    2200 Yards
  15. Wednesday, November 27, 2013 6:15-7:00pm 2nd swim!!

    by , November 27th, 2013 at 11:46 PM (Fast Food Makes for Fast Swimming!)
    Wow!! Two swim in a day, and a full 8 hours of work. Only possible because our swing shift crew of maintenance needed to come in early (9:00am-5:30pm) since they were closing doors early. I got home from work...needed to get to the grocery store for some last minute things...and stopped by the pool for a bit as well.

    I had a lap lane to myself next to the beginners level kids of the swim team, and pushed pretty hard since I knew I had to be out at 7:00 when the older group takes over the whole pool. It was good to see my former USAS coach again, and he told me that it's good to see me still making time for swimming. I will always make time for swimming, just may not be as often as I'd like to, but I'll find a way to stay wet.

    Quick warmup:

    300 Free

    Main Set:

    4 x 300 Free Pull @ 4:00, 3:50, 3:40, under 3:30
    went 3:25, 3:30, 3:31, 3:28
    The last one hurt. It was at that point that I felt like I was doing the 1650 Event a week ago. I don't really do that much distance work (reps over 100 yards) anymore, so these 300s were a bit draining, plus the descending interval.
    100 EZ

    Kick Set w/ short fins:
    200 SDK on back @ 3:00 (went 2:45)
    150 SDK on back @ 2:30 (went 2:00)
    100 SDK on back @ 1:30 (went 1:11)
    50 SDK on back @ :30 (went :32)

    16 x 25 Fly Fast @ :40 (held :15/:16s)
    This actually was tougher than it looks. I'm still not up to doing the KNelson USAS team 400 Fly workout where they take :01, :02, :03, etc. rest. I prefer the modified Fortress (more rest) Fast 25s. I know this isn't quite the rest she would do...but it's better than the :30 interval.

    100 EZ

    2600 Yards

    + 3200 Yards from the morning = 5800 Yards for the day
  16. 11|27|13 SCM

    by , November 27th, 2013 at 10:59 PM (Blog)
    30 x 15.5 turn drill on 0:30

    500 free WFSP

    500 drill

    4 UW burst's into drill
  17. Week 61 - Wednesday PM

    by , November 27th, 2013 at 09:47 PM (After a long rest)
    I finished work a little early tonight and avoided traffic on the way home. I had a quick snack before I headed to the pool and swam for about an hour. I used tonight as a recovery swim.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    5x100 kick on 1.45

    Main sets
    10x200 pull with paddles on 2.20
    200 easy
    12x25 fast on 30

    Warm down
    200 easy

    Total 4000scy

    I held 2.03-2.04s on the 200s and felt very smooth and relaxed. The fast 25s I held 13s. I am taking tomorrow off and I'll pickup a double practice on Friday.
    Swim Workouts
  18. Workout 11/27/13: morning

    by , November 27th, 2013 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill/200 Bk

    Kick swim pull (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    4 x (4 x 50 on :traffic). By round:
    - Quarter's Strong Fr
    - b/c Fr
    - down IMO fast, back easy Fr
    - down IMO easy, back fast Fr

    100 loosen and out
    (Solo/Rec/2750yds/55 min)

    Good swim before a busy day. cked up the kids from early dismaissal then helped my wife at a craft fair. Before supper (and during adult swim time) I took my wife to the movies to see The Christmas Candle, a great flick. No swimming tomorrow, but I'll be running with some turkeys before strapping on the feed bag.
    Swim Workouts
  19. Wed., Nov. 27

    by , November 27th, 2013 at 09:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @Sewickley

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 caterpillar fly drill
    4 x 50 chest press fly drill
    6 x 25 breast drills
    7 x 25 shooter + 25 EZ
    50 EZ
    4 x 25 no breathe free
    10 EZ

    Total: 2150


    Just did an easy recovery workout today and plan to take tomorrow off. Happy Thanksgiving everyone!
    Swim Workouts
  20. Wednesday 11/27/13

    Wednesday 11/27

    AM only SCY

    300 swim
    6x25 @ :45 under H2O FL kick dive both ends
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.

    5x100 @ 1:15
    8x25 @ :40 V.S.
    100 EZ

    8x25 @ :30 FL swim breathe every 5
    4x150 @ 1:55 BK/BR/FR STRONG
    200 @ :30 rest FL kick w/ board + fins

    200 EZ

    Total: 4700
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