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  1. Sarasota Y Sharks Masters 5:30 AM Workout 02/03/2016

    by , February 2nd, 2016 at 01:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    2 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50--choice-- 1:15
    #1 swim: easy #2-8: 25 sprint/25 easy

    1 X 200 moderate 3:30
    1 X 100 fast 3:00
    200 is free/100 is choice
    Three rounds

    5 X 200 pull or swim
    Descend 1-3 on 3:20
    Swim #4 and 5 best effort on 4:00

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. 2|1|16 SCY

    by , February 2nd, 2016 at 11:05 AM (Blog)
    Warmed up

    50 fr from block one breath 26.0

    easy swim

    50 fr from block 2 breaths 26.1

    easy swim

    50 fr from block 2 breaths 26.1

    5 x block starts and breakouts on 2

    250 of kicking

    significantly slower this time. Must of been tired from the 20 x 25m nbs on 1:00 the day prior, which were quite fast for me. The blocks at this pool are just terrible. Proof is in all of my 25 splits of 50's done - split well under one second of each other
  3. Monday 2-1-16

    Weights and some light stretching before work.
    We had a rather large group of swimmers tonight.

    400 w/bouy
    200 choice (went back/free by 25)
    6 x 50 kick
    -evens free sprint @ 1:00
    -odds cruise breast @ 1:15

    The last 25 of each 100 was stroke choice
    5 x 100 @ 1:50 , went fly
    100 cruise backstroke @ 2:30
    4 x 100 @ 1:45 , went back
    100 cruise breaststroke @ 2:30
    3 x 100 @ 1:40 , went breast
    100 cruise backstroke @ 2:30
    2 x 100 @ 1:35 , went back
    100 cruise breaststroke @ 2:30
    100 (50 BR/50 FR)
    200 EZ done as 50 BK/50 BR

    8 x 50 free @ 60
    -odds EZ , evens sprint

    long cool down
    400 (free,bk,br,free by 100)


    I did well tonight and tried not to pay attention to the young guns in the lane next to me that were absolutely flying. I should do some more stretching but have some paperwork to handle before bed.
  4. Mon Feb 1

    by , February 1st, 2016 at 09:22 PM (Senior Sprinting)
    400 warmup

    4x (25eznb/flip/25afapnb;recovery; then 25afapnb/25ez;recovery):
    fins and paddles free
    fins free
    fins fly (no flip, breath on open turn)

    50 ez
    50 nb
    Swim Workouts
  5. Mon Feb 1

    by , February 1st, 2016 at 08:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    100 single arm fly
    5 x (50 double shooters w/open turn + 50 EZ)
    50 EZ

    Main sets:

    modified USRPT set with built in misses:
    28 x 25 fly w/fins done as:
    16 x 25 fly @ 100 pace @ :45
    :45 rest
    8 x 25 fly @ 100 pace @ :45
    :45 rest
    4 x 25 fly @ 100 pace @ :45

    250 EZ

    core set: 5 x 100 dolphin kick on back with fins and pull buoy @ 2:00
    -- this is pretty tough on the lower back, buoy makes it harder
    125 EZ

    8 x SDK w/bungee cord tied to block, kick out to resistance and then do 15 fast kicks (counting this as 300)
    175 EZ

    Total: 3400


    Another day, another workout. But my fly actually felt pretty good. I realize I have to do fly when I swim solo. It's way too crowded and wavy to do it at Pitt.

    The medial epicondyle area of my right elbow has been bothering me for a week or so. New area of pain for me. I may have to skip upper body weights tomorrow or take it easy.

    Updated February 1st, 2016 at 11:31 PM by The Fortress

  6. Week 175 - Monday

    by , February 1st, 2016 at 03:49 PM (After a long rest)
    I had a rough night of sleep waking multiple times but surprisingly felt ok when I did get up and headed to the pool. Monday is usually a longish aerobic freestyle workout, but today was not that. Today seemed like backstroke Monday. Despite the workout being hard I enjoyed the change and I was happy with my effort today.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    main sets
    4x(4x50 back on 1min at 200 pace, 2x100 back on 2mins as close to 200 pace, 200 back fast on 4mins)

    warm down
    10x50 on 1min odds backstroke dps, evens free easy

    i managed to hold :29/:30s on the 50s back. I was holding 1:03/1:04 on the 100s and 2:11/2:12s on the 200s back. As we went through each round my underwater a got worse and I also struggled with hitting the correct stroke count inside the flags. I still managed to hold my times though!

    We we have not done this much back since last summer. I was sore but not half as sore as the poor guys who had to do this set fly. OMG I could not imagine doing it fly.
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 02/02/2016

    by , February 1st, 2016 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    10 X 50 kick 1:10
    #6-10: 25 fast/25 moderate

    4 X 100 1:45 #4 on 2:15
    9 X 50 1:15 #9 on 1:30
    12 X 25 :40
    1 X 100 easy
    100's: 3 moderate/#4 @ 100%
    50's: 33-6-9 @ 100%
    25's: 5 sprint/1 easy X 2
    All choice

    5 X 250 pull 3:45
    negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Feb 1, 2016

    by , February 1st, 2016 at 09:53 AM (Workout Swimmer)
    New Month, newly recommitted.
    January has been rough. I do NOT tolerate cold temperatures well. Combine that with some of the drama around my house lately, and although I was swimming, I was mainly going through the motions, I'm afraid. Something happened last night, which helped me get a more positive attitude in all aspects of my life.
    It was odd this morning to find myself the ONLY swimmer in the pool for the first 75 minutes. I had 600 to go, when finally someone else showed up.
    Got in a nice 4000 LCM
    1000 w/up
    5 x 600 various - did a lot of focusing on correct technique today.

    New goal for the month (I think I almost have the arms where I want them) is to do 3 underwater dolphins off each turn. We shall see how long this lasts. I have corrected a couple of things since September that now have become habit, so this will be the new one.
  9. Sunday Jan 31

    by , January 31st, 2016 at 08:11 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    100 scull
    8 x 25 burst SDK + cruse @ 1:00
    100 EZ
    10 x (25 AFAP (did all 4 strokes) from the blocks + 75 EZ) @ 3:00-4:00
    3 x 30: forward start SDK to 15m @ 100 pace, then cruise back
    100 EZ

    Total: 2100


    I felt decent today after taking yesterday off. I was really happy that the lifeguards seem nonplussed by my using the blocks, so took advantage. I was getting in very cleanly, but having my usual trouble on the breakouts. Every start seems different; I wish I could practice them more regularly. Times seemed pretty good though. I would have done more, but had to get out to take Lil Fort somewhere.
    Swim Workouts
  10. Workout 01/31/16: afternoon

    by , January 31st, 2016 at 04:35 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I timed for the team and the One Hour Swim - everyone swam farther than last year! To make the day even better, Greg brought in some homemade doughnuts! After church this morning I made it to the (unusually uncrowded) Rec for a swim ...

    - 300 warmup
    - 3 x 100 kick with alignment kickboard and snorkel
    - 3 x 100 pull with agility paddles and snorkel
    - 3 x 100 (50 with finis forearm fulcrum then 50 without)
    - 4 x 75 (25 kick AK, 25 fast IMO, 25 strong fr pull)
    - 6 x 50 on :45 (1-4: quarters strong, 5: ez, 6: fast ~28)
    -200 loosen and out
    (Solo/Rec/2000 yds/45 min)

    Fell into a 300 pattern today (except the for the warmdown). I used the forearm fulcrum's for the first time today. Interesting product - it was good to help reinforce the EVF method of swimming (I used it for free and back), but there was not a lot of propulsion. Streamlining under water was difficult due to the angle of the hand in the paddle, so I stopped trying to launch off the walls and just started to swim. Finis' video suggested using them only for a short time, and even after a 50 with them on I could "feel" the pressure on the forearm as I swam without it - even into the 75's set a bit. I will probably use them from time to time, and try to get the others at Masters to give them a shot.
    Swim Workouts
  11. 1|30|16 SCM

    by , January 31st, 2016 at 04:18 PM (Blog)
    20 x 25m on 1:00 fr, NB's
    • 15's on the faster ones, 17's on the slows

    8 x 15.3m on 0:30 turn drill

    about 500 of drills, dives, glides, and kicking
  12. 1/30/16

    Short swim Sat with the team.

    400 with buoy
    4 x 50 kick @ 1:15
    200 IM drill/swim
    8 x 50 @ 60 breath control drills (coaches call)

    Descend to fast set
    4 x 25 @ 25
    3 x 50 @ 55
    3 x 75 @ 1:15
    50 cruise @ 60
    3 x 100 @ 1:35
    50 cruise @ 60
    3 x 75 @ 1:10
    3 x 50 @ 45
    8 x 25 @ 20 (these hurt me)

    100 easy

    2 x 200 Tennessee turns @ 3:30
    400 breathe 3/5/7/5 by 25

    100 w/d


    Our SCY state meet is coming up. Our family schedule hasn't allowed me to race in months. I have been past this meet and have been focusing on Greensboro.
    State meet line up
    Fri-1650 (just a "stretch out swim")

    After the 4IM on Sun , the rest of the meet is off events for me.
  13. Sat Jan 30

    by , January 31st, 2016 at 12:22 PM (Senior Sprinting)
    Aquakids Winter Sprint, Hendrix College, Conway, Arkansas

    50 free 23.61
    50 free 23.42 (first 50 of 100)
    50 fly 26.63 (first 50 of 100)

    OK for this time of year, consistent with the mid-23s I went in Nov and Dec. Coming off 2 pretty hard dryland days. It's a decent pool, long and high blocks, and overflow gutters. On the second 50 I was in deeper water and didn't have to contend with the wake of the 22.5 guy next to me. The fly time is kinda slow; I was tired by then even though I had an hour between events.
  14. Week 174 - Saturday

    by , January 30th, 2016 at 06:00 PM (After a long rest)
    Life in the Carroll household is never static and is definitely not predictable. My daughter who had mono over Christmas came down with a virus about a week ago that affected her GI system. She has been sick for over a week now and has lost a lot of weight; which she can't afford to do since she is so slight. Just as she was starting to feel better, Thursday she started complaining of a sore throat and yesterday we discovered she now has strep. Despite the strep throat she was actually feeling much better last night after getting on amoxicillin and today was almost back to normal. She even asked to go swim with me! There is a meet at our pool all weekend and pool time for the kids was pretty constrained this morning. My distance group had to workout at the same time as masters so I decided to go back to the pool with my daughter to swim after the meet.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x50 kick on 1min
    4x(4x100 free at 500 pace) starting at 2mins and dropping 10 seconds per round

    warm down
    500 easy

    i actually did much better on the 100s by dropping the interval today. I was mainly holding :56s today.
    Swim Workouts
  15. Friday double, Jan 29

    by , January 30th, 2016 at 01:42 PM (The FAF AFAP Digest)

    rehab ex
    pike ups on yoga ball, 10
    plank with feet on yoga ball, single leg lifts, 3 x 10 (harder than you think!)
    eccentric fall backs in streamline w/plate w/butt on bosu, 10 x 3 x 10
    single leg stand on flat side of bosu in streamline, 1:00 each leg
    plate glute bridge with shoulders on bosu and arms in streamline, 50 x 2 x 15, 70 x 2 x 15
    face pulls, 60 x 3 x 15
    single arm supine pullover on bench w/15 lb DBs and fast flutter kick, 30 x 3 x 15
    extreme angle step up on high bench w/bar, 40 x 3 x 10
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    med ball slams, 10
    toe taps, 25
    altitude drops, 5

    15 minutes of yoga

    Swim/SCY @ Pitt

    Warm up:

    400 choice (did 350)

    8 x 50 free w/paddles & buoy, breath every 5
    -- did 4 w/paddles, did 2 kick and 2 scull
    50 EZ

    5 x 50 double shooters w/fins w/open turns @ 1:30
    50 EZ

    Main sets:

    I was really tired during this workout, so everything that was assigned "sprint" I did @ 100 pace.

    5 x 100 free @ 1:30
    -- no, did 10 x 25 back @ 100 pace (mostly 15s)
    1 x 50 EZ
    1 x 50 kick sprint
    1 x 100 EZ

    5 x 100 free @ 1:30
    -- no, did 8 x 25 free @ 100 pace (mostly 14s)
    1 x 50 EZ
    1 x 50 swim sprint
    1 x 100 EZ

    4 rounds of: (I used fins)
    1 x 50 kick sprint @ 1:00 (did backstroke kick, 25s)
    1 x 50 EZ @ 2:00
    1 x 50 swim sprint (did breast and went 28s)
    1 x 50 EZ @ 2:00

    100 EZ

    Total: 2900


    I am always pretty tried by Friday, which is typically my 6th day in a row of working out. I had no AFAP in me, so did all 100 pace work on the sprints. It still added up to a fair amount of race pace work. We had a team social after practice, which was very fun.
  16. 1|29|16 SCY

    by , January 30th, 2016 at 12:43 AM (Blog)
    Lifted weights last night heavy on legs, also did weights Wed upper body

    SCY (times without reaction time)
    400 warmup

    50 fr nb from block about 95% out and a little more back (25.23)

    200 easy

    50 fr AFAP nb first 25yds and 2 breaths back (25.?? - camera on far side of pool and couldn't get exact finish)

    200 easy

    50 fr AFAP nb first 25yds and 4 breaths back (26.17)
    • proof breathing slows me down

    200 easy

    100 kick

    That was my first nb 50 I've ever accomplished from the block and I am very pleased about it, as well as the result (kids, don't try this dangerous activity). The block seems to make the whole process of swimming without air more difficult. Had to hold back a little to get this done.

    From review of footage there were a few technical flaws that have my concern. They are the things I've been working on and fixing for ever. It's like I forget everything I've learned when I get on the block.
    • Breaking out crooked with right foot kicking out of streamline on first arm pull (both off start and wall).
    • Entering the water with knees bent. looks like the water makes my line buckle when I enter.
    • My recovery is still too wide. I watch footage of Roland Scheoman, his arms remain within a narrow volume of space both above and below the water

    Guess I'll work on this then head back to this pool (with blocks) again. I'ts quite a bit of a hassle filming and driving there, and the swims are painful.

    SCY meet in 20 days. I will be 50 in March, so this is my last chance to better my 2013 time, which should have been done already.

    Updated January 30th, 2016 at 10:38 AM by __steve__

  17. Thur-Fri Jan 28-29

    by , January 29th, 2016 at 10:45 PM (Senior Sprinting)
    Bridge, a rather difficult one, with stuff like one arm burpees, heavy ropes, knees to elbows on pull-up bar

    Bridge with 4 sets each of DB rows and DBBP, and barbell overhead squats, at which I really suck, can only do the 45 lb. bar.

    12x25 variable sprint, free, fly, kick
    7x25 variable sprint w fins

    There's a nearby USAS meet tomorrow, I will likely swim the 50 and the 50 fly on the front end of the 100. Maybe just the former.
  18. Nuts and Cardiovascular Disease

    by , January 29th, 2016 at 06:19 PM (Sports Medicine Blog)
    A meta-analysis of 61 trials performed by Tufts researchers in Boston found that tree nut intake lowers total cholesterol, LDL cholesterol, triglycerides, and another cardiovascular disease marker, ApoB. The trials examined lasted from 3 to 26 weeks. Interestingly, they found that the nut type was less important than the quantity of nuts consumed. More was better with stronger effects being noted for those consuming more than 60 grams per day of nuts. Nuts are high in calories, so adding a lot of nuts to your diet could also add on weight, unless you consume fewer calories elsewhere.

    Link to abstract:

    Jessica Seaton
  19. Older Athletes Have a Younger Fitness Age

    by , January 29th, 2016 at 04:07 PM (Sports Medicine Blog)
    This NYT article reviews some recent studies that determine a person's "fitness age" using an online calculator. A physician/triathlete contacted the developer of the calculator and recommended that the Norwegian group study the athletes entered in the 'Senior Olympic Games" Almost all athletes participated and the average difference between chronological age and fitness age was 25 years! The group is still working on parsing out data to see if endurance sports - like swimming and running - have lower fitness ages than other sports. The article includes a link to the online fitness calculator.

    Cathy Fedako
    Tags: age, fitness
  20. Sarasota Y Sharks Masters 5:30 AM Workout 02/01/2016

    by , January 29th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast 1:10
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy
    150's: free
    50's: choice

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 X 50 breast 1:15
    4 X 50 free--85/90%-- 1:00
    4 x 50 warm down: 1:00

    Swim Workouts