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  1. 9|27|13 scm recovery

    by , September 27th, 2013 at 10:51 PM (Blog)
    1000 of finned drills

    500 of finless kicking WS

    500 of finned kicking WS

    Water felt good for recovery swimming, perfect balance and control
  2. Friday, September 27, 2013

    by , September 27th, 2013 at 09:13 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 76 Water temp 78
    Sunny, cloudy, humidity at 75%

    Warm Up
    200 BK K-DR-S
    200 BR K-DR-S
    200 Fly K-DR-S
    300 FR K-DR-S
    400 MF as 4(75 K/bk, 25 SDK)

    *Set 1*
    6x75 FR Pull on 1:10, desc 1-3, 4-6 *51-48s
    ---100 BK ez on 1:30
    20x50 FR on :50 *31-30 SPL-11/12 w/snorkel
    ---100 BK ez on 1:30
    6x25 FR on :50 BC-1 Fast, *12-11s
    ---100 BK ez on 1:30
    10x50 FR on 1:00, 1-9)*29s @SPL-12, 10)*27
    ---200 BR Kick
    ---200 BR SPL-6

    *Set 2*
    3(6x25 on :50) 1)Fly *13-12, 2)Bk *14-13, 3)BR *17-16
    ---200 BK
    2(4x25 FR on 1:00) BC-0 *11s
    ---200 BK

    *Set 3*
    1000 FR KDS as 5(50K-RS/LS, 125CU, 25 FAST DPS)
    /with ap-fins-snorkel

    Warm Down
    200 IM EZ
    100 IM EZ

    Finally a day without rain. After doing the bands on deck, I thought that my legs and arms seemed moderately tired, but I swam better today than I expected.

    My first SCM master meet ever will be the Shark Tank SCM Meet, Nov 9-10 in Sarasota. On Saturday I will need to choose between 400IM/200FR/100Fly as my first event, then 100IM/100BK/50FR as my second event, with the 400 FR as a possible 3rd event. Sunday starts out with the 1500 FR , but I lean towards the 200 IM and then two events later the 50 Fly. Although I am tempted to try the 200 Fly, perhaps the 100 Free and the 50 BK might be more reasonable, which are before and after the 200 Fly.
    Swim Workouts
  3. Sept. 26-27

    by , September 27th, 2013 at 08:25 PM (The FAF AFAP Digest)

    Drylands, 40-45 min
    -- core/kettleball/RC+ scap ex

    Friday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooter w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise, 4 SDL, 4 fast hands @ 1:00
    50 EZ
    4 x 25 burst SDK + cruise from the blocks
    100 EZ

    3 x (25 AFAP fly from the blocks + 25 EZ)
    -- 11s
    100 EZ

    ascending rest set w/fins from HIT workout #3
    1 x 50 fast kick @ 100 pace @ 1:15 (flutter, 26 high)
    2 x 50 fast swim @ 100 pace @ 1:15 (breast, 30s)
    3 x 50 EZ @ 1:15
    1 x 50 fast kick @ 100 pace @ 1:30 (back, 23 -- too fast)
    2 x 50 fast swim @ 100 pace @ 1:30 (back, 26s)
    4 x 50 EZ @ 1:15
    1 x 50 fast kick @ 100 pace @ 2:00 (dolphin, 26 high)
    2 x 50 fast swim @ 100 pace @ 2:00 (fly, 25s)
    5 x 50 EZ @ 1:00/1:10/1:20

    8 x 25 w/parachute @ 1:00
    100 EZ

    Total: 3050


    I didn't think I'd get anything in yesterday, but managed a shortish dryland session. Experimented some with my new kettleball. Went to Pitt today. Note to self: Do not go to Pitt on Friday; the traffic home is appalling at 2:30 pm, though perhaps there was an accident. It took me an hour to get home and I had to turn around and go back to coach the 5:30 pm workout. I was pretty bushed today for my swim, but feel like I got in some real quality work. I now know the meaning of TGIF. TGIF.
  4. Friday 9/27/13

    Friday 9/27

    PM only SCY

    400 swim
    4x50 @ 1:00 kick/drill by 25
    8x25 @ :40 under H2O kick w/ fins

    100 EZ

    150 @ 1:40 AE (1:34, 1:35, 1:37, 1:37)
    150 @ 2:00 D1-4 (1:45, 1:43, 1:42, 1:40)
    150 @ 2:30 BEST AVG (1:30, 1:29, 1:29, 1:28)

    100 EZ

    100 @ 1:05 AE (1:02, 1:03, 1:05 <--- oops, pacing was off on this one :/ )
    100 @ 1:20 D1-3 (1:09, 1:08, 1:07)
    100 @ 1:40 BEST AVG (:57, :56, :56)

    200 EZ

    Total: 4700

    Couldn't finish the whole practice because I have recruits in town. What you see is what I did. I missed two additional rounds of the 100s and some 50s after that. At least I didn't have any issues with wake today, so I was able to get out after it on the best average. I was definitely feeling sore, however, from all the pull/paddle swimming yesterday.
    Swim Workouts
  5. Friday, Sept 27, 2013 - Blah

    by , September 27th, 2013 at 04:05 PM (Workout Swimmer)
    Not motivated this morning - kids got out after 45 minutes (those who were going to FSPA) and Sela and Jen weren't there, so. . . . Got there late to boot

    100 warmup
    500 P
    500 K
    100 easy
    5 x 100 IM or stroke/free on 1:30 (that is just too damn hard at 5:30 in the morning)
    10 x 50 @ :45, 5 at 70%, 5 at 90%
    100 easy
    6 x 100 K @ 2:00
    200 easy
    Total: 3200

    Starting to get excited about the Orlando meet! Only two or three meets this year, then off to Europe this summer. I need a vacation so bad. . . .
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/30/2013

    by , September 27th, 2013 at 03:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 -
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:10
    6 X 50 kick 1:05

    2 X 100 IM 1:45
    4 X 50 1:00
    Three rounds. Round 1 50's fly, round 2 back, round 3 breast.

    6 x 200 3:00
    Swim or pull. Negative split all swims.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Friday, September 27, 2013 9:05-10:00am

    by , September 27th, 2013 at 03:22 PM (Fast Food Makes for Fast Swimming!)
    Just went in to work out the aches and pains from work last night...and the night before that...and the night before that. Do you see a pattern? Yeah, my new job is tougher than my previous one, and I now find myself sleeping longer on a nightly basis as well. Swimming is more of a recovery for me now. I do have hopes of competition, but that will just have to wait and see if I can get a day off that coincides with a meet nearby. The hardest part will be getting off work at 11:00pm, and getting up early on a Saturday morning to drive somewhere 3+ hours away. There is a local LMSC meet in Moscow Idaho on Nov. 16th, and I'm just keeping my fingers crossed.

    My swim:

    500 Free nice n easy

    10 x 50 Flutter Kick w/ board @ 1:00 (held :50s)

    5 x 200 Free Pull @ 2:45 (ranged from 2:20-2:30)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :31 today)
    maybe I'll bring long fins next time and try this out.

    100 EZ swim

    12 x 25 @ ~ :30-:40, depending on where my lanemate was in the pool. I didn't want to whack her too badly.
    Odds Fly fast, Evens Free

    100 EZ

    3000 Yards
  8. 9|26|13

    by , September 27th, 2013 at 12:21 PM (Blog)
    Swam Wednesday night but didn't do much because my legs were toast from walking all day Tuesday.

    Lifted weights and swam yesterday SCM:

    6 x 50 on 2:00, breathe once out and normal in

    • 41, 41, 38, 34, 36, 47 (missed wall on turn)

    200 drill

    3 (3 x 25 flutter kick on 0:30) on 3:00 with easy recovery kick 25s
    • made 3 of 3, 2 of 3, and 1 of 3 respectfully

    20 x 25 on 0:30, as 12.5 hypoxic fast/12.5 easy
    • these started to hurt nicely

    500 easy speed WFS

    My back is finally back. It is such a crippling thing to have happen. When it was really bad, even if I had to flee quickly in an emergency, I wouldn't have been able to move anymore quicker than the pace of a walk (and I can run 50 m in under 7).

    Waiting until the last minute to apply for the RG classic, not sure if I can make it happen yet with work.

    My legs are fried. My wife and I spent all of Tuesday walking in DC, from 9AM to 11PM. It was well worth it being our first time there, with numerous awesome places to see, and my back endured this OK too.

    Wednesday went well for my wife and her visits with the 7th Secretory of Education, and two of our state's senators for recognition and input. BTW, I hope they help resolve the current mess we found ourselves in (or I won't get paid).

    Updated September 27th, 2013 at 12:51 PM by __steve__

  9. Workout 09/27/13: morning

    by , September 27th, 2013 at 10:45 AM (Maple Syrup with a Side of Chlorine)
    Crazy couple of days at work, so I am happy to have a long weekend leading into next week off for another staycation. Planning for a long OW swim next week, which should help to right my struggling GTD.

    200 FR/200 IM drill/4 x 50 burst and cruise on :55

    Kick Swim Pull w/ snorkel (board/agility paddles/buoy)
    150 200 400
    100 150 300
    050 100 150
    050 100 150
    050 100 150

    50 EZ
    4 x 50 BK on :45
    150 loosen and out
    (Solo/Rec/3200 yds/55 min)

    Fall colors are starting to come alive here in southern Vermont, with the promise of another beautiful foliage display for us to enjoy for a short season. I hear the warm, freshly made apple cider doughnuts calling my name!
    Swim Workouts
  10. Long Course Friday

    by , September 27th, 2013 at 08:45 AM (Mixing it up this year)
    A fast day than expected. Getting sore though. I have 2 more weeks to Zone Championships and so I need to be backing off but since I am doing the distance again maybe not.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/snorkle, paddles & bouy holding 1:36's
    5x100@2:30 back kick w/zoomers really laying in to the thighs on this
    5x100@:30RI free w/6 beat kick

    Total 3000 meters
    Swim Workouts
  11. Week 52 - Friday

    by , September 27th, 2013 at 08:18 AM (After a long rest)
    Last night I was ditched by my son in favor of playing with one of his school friends. I still lifted and it gave me a chance to change my lifting based on feedback from my coach. He wants me focusing on power, and wants circuits to be 10,8,6 reps, with a good starting weight, max and fail weights.

    5 minute vasa swim bench warmup
    3x(bench press, seated row hands inside, seated row hands outside, leg extension, lower back machine, leg curls per leg, inclined bench, military press, lat pull down with hands inside, lat pull down with hands outside)
    10 minute vasa swim bench warm down

    On the the last circuit I was failing at rep 4 or 5, stopped and finished the sets. I was shaking pretty bad at the end.

    Today I was incredibly stiff, but luckily loosened up after the warmup. We did some much shorter sets today with more intensity which felt good.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x100 kick with fins on 1.25

    Main set
    3x(2x100 on 1.05, 1x100 back on 1.10 back, 50 free on 1min)
    10x100 free with fins on 1min
    3x100 from blocks AFAP on 3 ins

    Warm down
    400 easy

    Total 4450scy

    I felt ok on the first main set and held 1.01s on the free, 1.07 on the backs. The fast fin set was tough as usual and I made 7 before missing. My arms hurt so bad. I finished the set out after 30 seconds rest. The 100s from the blocks were fun and despite jello arms I swam surprisingly well. I went 53,52, and 51. My coach kept telling me he wanted 49(he has high expectations). Considering I only went 50.x at Spring nationals this was awesome. I think I will swim a good 100 in this next taper. My coach said my stroke looked strong but needed to tighten my turns and get over quicker. I am pleased with how I am swimming right now. My 1 year back in the pool anniversary is Monday. I am tempted to swim in the shorts I wore last year but I am afraid I won't be able to keep them up on my waist which could be quite embarrassing

    Updated September 27th, 2013 at 08:24 AM by StewartACarroll

    Swim Workouts