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  1. Tue-Wed Feb 9-10

    by , February 10th, 2016 at 06:49 PM (Senior Sprinting)
    500 ez and drills

    400 warmup
    50 AFAP free kick w board (~35s)
    50 AFAP SDK, breath at turn (~29)
    25 AFAP SDK (~13)
    25 AFAP UWK free (~12)
    25 AFAP SDK on back (~13)
    25 AFAP free kick w board (~15)
    50 nb
  2. Sarasota Y Sharks Masters 5:30 AM Workout 02/11/2016

    by , February 10th, 2016 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45
    1 X 100 swim

    3 X 100 IM 1:45
    1 X 100 stroke 2:15
    Three rounds--stroke 100 is choice/no free

    6 X 200 pull 3:00
    negative split all 6

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  3. Week 176 - Wednesday

    by , February 10th, 2016 at 09:48 AM (After a long rest)
    Yesterday I caught an early flight to New York City and had meetings all day which restricted my plan to swim at NYAC last night. This morning I got up nice and early and took a brisk walk to Central Park and swam at the NYAC. Although the pool is very old school it was awesome to swim in such a historic spot. The photos in the pool area and throughout the facility show all the terrific sportsmen from NYAC. It's hard not to get me excited with pictures from the 1920s of Olympians. The pool was very much in line with this period with Art Deco design elements throughout. There is some renovation going on but not in the acquainted area, although you could hear noise as I splashed away.

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

    main sets
    10x100 free on 1:15
    200 easy backstroke
    20x50 free on :50 at 1000 pace to my feet
    8x50 kick on 1min

    warm down
    200 easy

    i feel like I have a cold coming and it took me longer than usual to feel decent in the water. I don't think my congestion really affected anything today but I am pretty sure I have a cold coming. On the 100s I was holding around 1min. The analog clock made a little challenging getting exact times. The 100s felt pretty easy. Up until the last 2 of these I was sharing a lane with two other swimmers. I don't know if I scared them away or they saw someone they knew in another lane but they decided to move out of my lane. This made doing a pace set possible so I decided to do the 20x50s set at 1000 pace. Again it was hard to get exact times but it appeared that I was under :30s on all of these. I did not feel that great but was able to hold these pretty comfortably and was able to drop to :27ish on the last 50 with a hand finish. If I can even get close to 10mins on the 1000 at nationals I will be very happy. This is beyond my real comfort zone distance wise but think at some point I will have a great 1000 in me. Let's hope it's this season.

    Updated February 10th, 2016 at 10:11 AM by StewartACarroll

    Swim Workouts
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  4. Workout 02/09/16: evening

    by , February 9th, 2016 at 09:45 PM (Maple Syrup with a Side of Chlorine)
    I came down with a head cold at the end of last week, and trudged through work on the weekend. I was able to get some extra sleep and was feeling well enough to go to the nursing home on Sunday after work, then had a quick nap before the Super Bowl. My cousin is a VP of an advertising firm that helped to produce three commercials (Death Wish Coffee, #MovingOnUP, and the Honda ad with the singing sheep), so it was fun waiting to watch those and the other ads. I felt like the Denver D was just too much for the Panthers (who I was rooting for)...I wonder if the AFC defensive game is really that overpowering vs the NFC?

    Anywho, we had a storm come in yesterday so I was able to get in two rounds of shoveling drylands instead of hitting the Rec, which was a blessing because my wife needed some extra help around the house. I took it easy today and made it to Masters...

    200 swim/150 kick/150 pull
    4 x 50 on :60 burst and cruise (used snorkel)
    2 x 150 on :45sr (~70%) [used snorkel, did 3 on :30sr, holding 1:45]
    4 x 75 on :30sr (~80%) [did 8, on 1:15, kick/swim imo/pull]
    1 x 300 pull, thinking rotation [did 100 with FF, 100 with AP, 100 pull, all w/ buoy]
    12 x 25 on :40 (easy/fast)
    8 x 50 on 1 [running short on time, I just did a straight 300]
    (Masters/Rec/2650 yds/55 min)

    Light turnout tonight, with Jim joining me and Beth and Tim on their own. One of our swimmers has helped to organize ordering swim suits and caps...the suits are in so we will all be styling for the mini-meet in April.
    Swim Workouts
  5. Tuesday Feb 9

    by , February 9th, 2016 at 04:59 PM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu in streamline, 100
    plank fast flutter kicks, 3 x 50: hands on flat side of bosu, feet on anchored
    yoga ball, I had a 1 second pause after a group of 10 (it requires some
    single leg squat jumps w/back foot on small box, 3 x 10/5/5/ each side
    single leg squat on edge of high box, 3 x 10 each leg
    good mornings, 85 x 4 x 5
    straight arm dips, 90 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 70 x 3 x 8 (kept elbows partially bent)
    altitude drops from high box right into standing broad jump, 12 (posted a
    video of this on FB)
    bunny hops over bench, 25
    single arm pullover + fast flutter kick, 20 x 3 x 20

    Swim: 1000 EZ

    Massage: 60 min


    Wish I had booked a longer massage. I had him work on my arms more than usual, thinking that that might help my elbow. But the hammies and calves took a hit. I should probably do some foam rolling. My quads were screaming sore.
  6. Sarasota Y Sharks Masters 5:30 AM Workout 02/10/2016

    by , February 9th, 2016 at 12:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 1:50 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 choice 1:20
    #3-6-9-12 are fast

    3 X 200 broken @ race pace 7:00
    Choice/broken :10 @ 100
    1 X 100 easy

    10 X 100 pull
    4 on 1:40
    4 on 1:30
    2 wam down on 2:00

    Swim Workouts
  7. 2|8|16

    by , February 8th, 2016 at 10:36 PM (Blog)
    5 x 0:26 (28 strokes) fr, pulling stretch bands to maximum distance and holding

    10 x 12.5m fr on 1:00 light burst and sprint / 12.5 easy

    5 x 12.5m fr on 2:00 burst and sprint /12.5 easy

    5 x 15m fr on 2:00 burst and sprint / 15 easy

    6 dive and glides from side

    25 UWDK (18)

    25 flutter kick (18 or 19)

    6 x 23 fr, fast / light sprint with fins

    4 x 0:15 on 1:00 kick with fins super hard and fast pushing on wall

    and a few other things, but forgot the details

    1 hour of various moderate intensity weights, stretching, and stuff

    Just finished 2 d of being weekend warrior. Pulled a double yesterday, 7am to midnight, hung-over. But I quit drinking that night. It's been about a bottle of wine almost daily for a few years. maybe it's not so good.

    Updated February 9th, 2016 at 01:32 AM by __steve__

  8. Monday, February 8, 2016

    by , February 8th, 2016 at 05:53 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 56, pool at 84
    Sunny, 63% humidity

    Warm Up
    1000 IM Swim as 400 REVO, 3x200

    Set 1
    3x2000 FR
    1)desc by 500 1-4 *24:56 break

    2)Pull as 100 Steady/100 Strong
    /with bouy, tube, paddles, & snorkel
    /no snorkel on 2nd 1000 break

    3)Swim as 150 Steady/50 Fast
    /with fins, snorkel
    /no snorkel on 2nd 1000

    Cool Down
    200 BK/FR by 50

    Planned for T60 swim, changed to this.

    Updated February 8th, 2016 at 06:05 PM by fdtotten

    Swim Workouts
  9. Mon Feb 8

    by , February 8th, 2016 at 05:27 PM (Senior Sprinting)
    400 warmup

    25s, from the blocks:

    Free, to the feet: 11.28, 11.10, 11.22, 11.18, 11.06
    Fly, to the hand: 11.63, 11.56

    These are with brief/no cap.
  10. Sun-Mon Feb 8-9

    by , February 8th, 2016 at 04:55 PM (The FAF AFAP Digest)

    Sunday: Yoga 75 min

    I had planned to swim at Sewy with Jim, but when I tried to leave, my car wouldn't start. Mr. Fort was gone on a long run, so I was carless. After Triple A arrived, I managed to get myself to a yoga class. The heat was (inexplicably) off. It was amazing how easy the class seemed without it.

    However, I'm not sure yoga was the smartest thing, as my elbow was hurting more today. Probably all those down dogs put too much stress on it ... I did find my active wrap elbow icer, so will start using that.

    Monday: Swum/SCY/Solo @ Sewy

    Warm up:

    the usual --
    500 various
    100 scull
    8 x 25 shooters @ :40
    100 EZ

    Main sets:

    8 x 25 back w/fins @ 100 pace @ :40
    -- backstroke was bothering my elbow some, so I didn't want to do too many 25s
    100 EZ

    16 x (25 AFAP + 75 EZ @ 3-4:00)
    -- 3 breast, 3 free, 3 back from the blocks, 3 breast, 4 kick
    -- used fins on a few
    125 EZ

    8 x tethered SDK or kick w/bungee cord tied to block
    -- hard to do SDK in a shallow pool bc you float up
    125 EZ

    6 x 25 no breath free w/fins @ :40
    100 EZ

    Total: 3500


    After taking Saturday off (as per usual) and not doing much yesterday, I had more energy than usual today. I'm not sure I've ever done 16 x AFAP 25s in a row. I certainly feel plenty tired now. Off to do some Flexbar exercises.
    Swim Workouts , Yoga
  11. Sarasota Y Sharks Masters 5:30 AM Workout 02/09/2016

    by , February 8th, 2016 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00
    5 X 100 1:40
    1 X 200 3:00
    6 X 50 1:00
    Descend 50's 1-3/4-6

    1 X 300 kick + 50 swim

    4 X (4 X 75 1:30
    Within each round swim 3 stroke/1 free
    Round 1 fly, 2 back, 3 breast, 4 one of each

    4 x 200 3:00
    4 X 150 2:15
    Last 50 fast on all swims
    Swim or pull

    10 X 25
    odd: build to race finish
    even: blocks--sprint 25

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Week 176 - Monday

    by , February 8th, 2016 at 08:39 AM (After a long rest)
    I have had a lot of stuff going on at work that's been swirling around in my head the last week and to make sure I did not wake up I took an alkaseltza nighttime tablet last night and I had the best night of sleep I have had in a long time. i felt awesome when I woke up. Today's practice was an aerobic workout.

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

    main sets
    4x300 free on 3:45
    4x200 kick alternating fast, smooth by 25 on 3:30
    4x100 IM on 1:30
    4x50 with fins no breather free on 1:30
    4x200 with paddles on 3mins descend 1-4

    warm down
    200 easy

    i was holding 3:08-3:10 on the 300s. The kick I was going 2:55s. The 100 IMs I held 1:08/1:09s. The 50 no breathing I made it back half way down the second length and took a breath. Then on the 200s I went 2:07,2:05,2:01,1:56.

    I felt good in the water today. I am in Manhatten tomorrow and White Plaines NY on Wednesday. I hope to swim while I am in NY but have not figured anything out yet due to work schedule not getting locked in.

    My son is feeling better today and should be back at school tomorrow with no PE for the foreseeable future. He has an appointment at Children's hospital today with his neurologist.
    Swim Workouts
  13. Sat-Sun Feb 6-7

    by , February 7th, 2016 at 10:49 PM (Senior Sprinting)
    500 warmup and drills

    400 warmup
    5x(4x50 breathe 4/3/2/1), 1:20 sendoff
    8x25 uwk w fins on 1:00
  14. Friday Feb 5

    by , February 6th, 2016 at 02:22 PM (The FAF AFAP Digest)

    rehab ex
    TRX pike ups, 2 x 10
    TRX pendulum swings, 2 x 25
    power wheel roll outs, 15
    kneeling ab crunches, 1230 x 3 x 15
    single leg stand on flat side of bosu in streamline position, 1:00 each leg
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    seated row negatives (lowered weight), 70 x 3 x 8
    zercher squats, 75 x 4 x 5
    resisted standing broad jumps, 30 x 3 x 5
    elevated side bridge w/hip abduction, 2 x 10 each side
    bunny hops, 2 x 25

    Swim/SCY @ Pitt

    Warm up:

    I was stuck in traffic and chatted on deck for awhile, so missed the first 400.

    Did 600 various (while they were doing a couple pre-sets)
    5 x 50 shooters w/fins w/open turns @ 1:20
    50 EZ

    Main sets:

    7 x 100 @ 2:10
    -- I did 7 x 50: 25 AFAP + 25 EZ, #4 was all easy
    -- did fly w/fins on the AFAPs, first one was 9 high, the rest were 10 lows
    100 EZ

    4 rounds: (IM order)
    8 x 25 @ :40, odds = fast, evens = 15m SDK or double pullouts on breast
    1 x 50 EZ @ 1:40
    -- I was tired during these, so my "fast" = 100 pace. I didnt do the double pullouts on breast: I just went fast/EZ. The last 8 x 2 5 free, I just did them 0-1 breath.
    100 EZ

    Total: 2450


    I felt pretty tired in the water last night. Friday masters practice, which is my 6th day in a row of working out and comes after weights, is sometimes tough to get through. Especially this week where I did (for me) a ton of race pace work.

    I dug out my TheraBand Flexbar and did some elbow work. I could also feel a bit of tennis elbow on both sides as I was doing this. I'll have to be diligent about doing the rehab for awhile. I'm pretty sure this was caused by deadlifting. I guess I could do more grip strengthening exercises. But since my dodgy elbows (which are double jointed) appear to be extremely susceptible to injury, I bought some LPG hooks and straps for deadlifting.

    A friend recommended this piece of core equipment:
  15. Week 175 - Saturday

    by , February 6th, 2016 at 12:35 PM (After a long rest)
    I had a great night of sleep but woke up pretty stiff and sore. I was not looking forward to the 16x100 today and was being pretty sorry for myself.

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

    main sets
    6x75 with snorkel done as kick,drill,swim by 25 on 1:05
    16x100 at 500 pace done as 4x100 on 1:30, 4x100 on 1:40, 4x100 on 1:50 and 4x100 on 2mins

    warm down
    8x50 on 1:10 with instructions to go no faster than 50

    i felt hideous on the warmup and then got better and better as the workout went on. I started out on #1 a little slower than usual :58 and then held :57s until the last 2 where I went :56s. How can I go faster feeling better with less rest? I think the longer time maybe let's more lactic acid buildup. By the end of this workout I felt great. All my aches and pains had gone. We shall see how long the adrenalin high lasts.
    Swim Workouts
  16. Thur-Fri Feb 4-5

    by , February 6th, 2016 at 09:22 AM (Senior Sprinting)

    Friday-overspeed, 16x12.5, 8x25 w fins
  17. 2|5|16 SCY

    by , February 6th, 2016 at 09:05 AM (Blog)
    Warm up with fr and br

    50 fr from block easy sprint, NB - 27.24
    easy swim for 5 - 10 min

    50 fr from block very hard but not fully all-out, 2 breaths back 26.09
    easy swim for 5 - 10 min
    bubble rings

    50 fr from block very hard but not fully all-out, 3 breaths back 26.23
    easy swim for 5 - 10 min

    50 fr from block very hard but not fully all-out, 3 breaths back 26.12
    easy swim for 5 - 10 min

    5 x 0:30 fr on 2:00, tied with double red elastic bands capable of stretching ~10m

    6 x 25 kick on various

    weights - med-high reps, moderate intensity (60 - 80% to failure)
    chest, back, shoulders, calfs
    stretching - 10 minutes

    Able to swim a 50 fr on autopilot now. The first was a mild sprint, 2 - 4 were done as close to a an effort without truly going AFAP - if that makes any reason. Funny how I can go easy on the first one and still be almost as fast as the following harder ones. Still one issue (perhaps related to these particular blocks), and that is I am entering the water axially rotated at least 10 degrees CW from level. Not sure if one foot is holding back with fear of slippage, or if I'm tilted in the loaded position. Hell, I'm not sure if it makes a difference - maybe it's faster lol

    Updated February 6th, 2016 at 01:41 PM by __steve__

  18. Friday, February 5, 2016

    by , February 5th, 2016 at 08:29 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 59, pool at 81
    Sunny, 61% humidity

    Warm Up
    600 IM Swim

    Set 1
    4x400 Kick
    1)FR 4(50bd/50 roll shoulders, head down, arms on side)
    2)BR 4(50bd/50 2K head down)
    3)BK 4(50 arms in streamline/50 roll shoulders, arms on side)
    4)BF 4(50bd/50 1K head down, 1K head forward)

    Set 2
    4x400 Drill/Swim
    1)BF 4(25K, 25RLS, 50S)
    2)BK 4(25K, 25RL, 50S)
    3)BR 4(25K, 75S)
    4)FR 4(25RL, 25CatchUp, 50S)

    Active rest session, focus on body position slow swimming

    Updated February 6th, 2016 at 06:59 AM by fdtotten

    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 02/08/2016

    by , February 5th, 2016 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30
    3 X 100 1:50
    8 X 50 kick 1:15
    1 X 200 3:20
    4 X 100 1:40

    3 X 50 moderate 1:15
    1 X 100 @ 100% 3:00
    Four rounds--choice

    1 X 300 5:00 4:45 4:30
    1 X 200 3:20 3:10 3:00
    1 X 100 1:40 1:35 --
    Three rounds--pull.
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Week 175 - Friday

    by , February 5th, 2016 at 09:20 AM (After a long rest)
    I got home around 8pm last night. By the time I ate and helped my daughter with her math homework it was 9:30 and I was beat. I slept well until about 2am and was then restless until the alarm went off for practice. I was really dragging this morning and was achy in the water during the warmup. This feeling lifted but was sluggish today despite some decent times.

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

    main sets
    4x(100 kick,125 done as 100 free and 25 back,150 free all on 1:35)
    100 easy
    4x(25 under water kick on :40, 50 free on :40, 75 back on 1min)
    200 easy
    6x75 with fins trying to hold faster than :38(200 pace) on 1:30

    warm down
    200 easy

    I went 1:25s on the kick, 1:25s on the free/back using this as somewhat active recovery, and 1:30s on the 1:50s. This was tougher than it sounds. On the next set I was not quite making the full 25 underwater in streamline position. On the 50s I was holding :28s. On the 75s I descended going :39,:38,:38,:37,:36,:35.

    I was was not exactly lighting it up today but it was a good aerobic workout and I felt much better at the end than the beginning. Hopefully I will feel better tomorrow.


    i I don't know how I forgot to write this morning that my son received concussion #3 yesterday. Once again it was in PE. This time it's in high school and luckily it's not as severe but my wife is distraught and angry. My son feels much better today but is off school again.

    Updated February 5th, 2016 at 03:25 PM by StewartACarroll

    Swim Workouts