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  1. 1|19|15 SCM

    by , January 20th, 2015 at 10:20 AM (Blog)
    Weights on 17th 18th and 19th

    Forgot what I did on the 17th,

    but definitely remember the 18th:
    Lever Squats

    • 20 x 10 reps on 1:00
    • used 180lbs on the machine
    • went aerobic

    For me this machine is much easier than classic squats, of which I would have trouble accomplishing with just an unloaded bar- lol.

    On the 19th I worked abs, hamstrings, calfs, arms, and shoulders

    Read this before relating to leg extensions, but not sure how accurate it is:

    A 25m Jacuzzi - literally! was 85F with no markings

    500 drill

    20 x 25 on 0:40 head-up fly-kick free with snorkel and fins

    • 18 - 22's

    15 x 25 combat sidestroke on 0:50

    • odds - left / evens - right
    • did not scissors kick, but held a constant flutter

    Drylands today (1|20|15)

    1 superset of 6 x 10 reps of dips+rows+*plank crunches
    • little rest throughout ~13 min set
    • *plank crunches: start in pushup position with feet on rowing machine chair, end with knees below shoulders

    8 x 10 of DB snatches on 1:00 (30lb)
    • start with DB's at thighs / end with DB's overhead

    Updated January 20th, 2015 at 09:11 PM by __steve__

  2. One from the archives

    by , January 20th, 2015 at 07:25 AM (Mixing it up this year)
    This is an old one. This hardest part was not the fly it was making the breast interval. The free was more of a warm down.

    500 free
    500 free kick w/zoomers

    80x20@:30 #1-20 Fly, #21-40 Back, #41-60 Breast, #61-80 Free

    Total 3000 yards
    Swim Workouts
  3. 3K Lunch

    by , January 20th, 2015 at 05:31 AM (Alex's swim journal)
    I observed MLK Day by not posting to the blog, though I did get a relaxing lunch-hour swim in: 3300 SCY in 59:00.

    5 x thru:
    200 fr
    200 pull w/ buoy
    200 bk

    300 EZ fr cool-down
  4. Week 121 - Monday

    by , January 19th, 2015 at 08:58 PM (After a long rest)
    Another crazy weekend of ups and downs. I had a lot of fun at the USAS meet on Saturday which was a big up, followed yesterday with my daughter fracturing her elbow which was obviously a big down. She is likely out 6-8 weeks but it could be longer. We will know more in a couple of weeks when she has to go back to the orthopedic surgeon. She is in a lot of pain but there is some debate as to the extent of the injury and it could be deep bruising over a growth plate and not a fracture. Either way it's just another bump she has to deal with which sucks. The good thing is she is still young, 11, and will heal quickly.

    This morning I was tired from the weekend and there were not many of my training group at practice which actually made it quite hard to push hard throughout the workout. Despite this I did my best and it was an ok workout all things considered.

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

    Main sets
    4x(300 pull with paddles on 3:45, 100 kick on 1:45)
    16x25 on :30, open, close, easy, fast by 25
    5x150 swum as 100 strong, 50 at 200 race pace on 2:30

    Warm down
    200 easy

    i held 3:05-3:07s on the 300s and 1:25 on the kick. On the open(first 12.5 fast second 12.5 easy), close(first 12.5 easy, second 12.5 fast) I was holding 15s. On the fast 25 I was holding 12-13s. I did all of these with a turn. On the 150s I was trying to go out in 1min for the first 100 and come back in :27 and from what I could see was able to do this. Sort of weird today how I actually felt better as the set went on today. Overall I was sore and a little achy today but not much different from how I thought I would feel after the meet.

    My my next planned meets are the USAS Champs meet and the DAM masters meet in Dallas on 28th Feb. At the masters meet I am considering doing a couple of off events including the 400IM and the 200IM. I may also possibly swim the 1000 free which I am likely not going to swim at Spring Nationals to see if I can get a Top Ten time.
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 01/20/2015

    by , January 19th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds, round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 400 6:00 5:40
    1 X 300 4:30 4:15
    1 X 200 3:00 2:50
    1 X 100 1:30 --
    Two rounds swim or pull.
    Round 1 intervals left, 2 right.

    16 X 50 1:00
    odd: easy even: fast
    #13-16 are swim down, all choice.

    Swim Workouts
  6. Ahead of GTD...

    by , January 18th, 2015 at 04:32 PM (Alex's swim journal)
    "Congratulations!" I'm ahead of the goal for the second day in a row; a mile ahead now in fact. Today's workout included some more freestyle distance work, 3700 SCY in 69 minutes swum thus:

    6 x 200 (fr, pull, bk)
    8 x 25 fr on :30
    1:00 rest

    3 x 200 fr on 3:30 (2:58-3:01)
    6 x 100 fr on 1:45 (1:27-1:31)
    12 x 50 fr on :50/:55 (:43-:45)

    4 x 50 bk on 1:00 (:48-:52)

    100 pull
    100 bk pull
    100 bk
  7. Sat-Sun, Jan 17-18

    by , January 18th, 2015 at 04:01 PM (The FAF AFAP Digest)
    Saturday: Drylands

    rehab ex
    seated row negatives, 80 x 3 x 8
    extreme angle squats on stacked steps, 50 x 4 x 8
    kneeling ab crunches, 140 x 4 x 12
    explosive leg press 105-110 x 3 x 15
    rear delt fly, 45 x 3 x 15
    hip abducor, 120 x 4 x 5
    overhead crunches w/24 lb plate, 3 x 15

    Stretching/yoga, 15-20 minutes


    Swim/SCY @ Sewy w/Jim, Bill & John

    600 various
    4 x 25 power kick
    8 x 50 w/fins @ :50 (mixed it up)
    8 x 25 SDK to 15 m + cruise
    50 EZ

    Then the group was doing some fairly short rest stuff that I didn't want to do. I did some 25 and 50 flys w/fins @ 100 pace and a few AFAP 25 breasts with easy swimming in-between.

    Finished with
    12 x 25, 3 x IM order @ 100 pace @ :45
    100 EZ

    Total: calling it around 2500


    I was planning on going to yoga today, but am feeling too tired. I aim to get in some foam rolling and stretching this afternoon. I may skip weights on Wed this week. It's been a long time since I had a week off weights. Then I reboot and get in 3 solid weeks of training before leaving for Paris.

    I see that Jim quoted Water Rat and me in his latest article for Swimmer. Somehow, he reduced my rotator cuff tear to an impingement. But at least I am more "well adjusted" than Mark. :-)

    Updated January 18th, 2015 at 04:20 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  8. Saturday at the Y

    by , January 17th, 2015 at 07:00 PM (Mixing it up this year)
    Very hot today at the pool. Managed a little bit of swimming.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy
    500 drills w/snorkel
    500 free kick w/zoomers

    Total 2500 yards
  9. 4000; found a rhythm finally

    by , January 17th, 2015 at 04:08 PM (Alex's swim journal)
    Today was distance day, but I was a little concerned about how off I've felt lately, how slow my turnover, etc. So I got a lane where I could see the pace clocks really well in the last two or three strokes before each wall. I worked the hip rotation and hand entry into a rhythm to make sure I was going at a stroke per second. The times dropped immediately. Wow, I guess I'd let myself slow into a slide and glide mode lately that was lengthening my stroke but making my stroke rate really low. When I focused on rate instead of length today I found my SL didn't suffer that much, but it was much easier to maintain the faster speeds.

    Here's how the workout went:

    10 x 100 fr on 1:45 (1:29-1:33)
    100 bk EZ
    :30 rest
    10 x 100 fr on 1:45 (1:25-1:30)
    100 bk EZ
    :30 rest
    10 x 100 fr on 1:45 (1:27-1:33)
    100 bk EZ
    :30 rest
    5 x 100 fr on 1:45 (1:29-1:36)
    200 bk EZ

    4000 SCY/71 mins

    Found a really good rhythm and was able to hold form particularly well in the second set of 10 x 100 and in the first 6-8 reps of the third set before things (the form) started to fall apart. That's probably close to a mile at an SR around 16-18 per length and 100 pace averaging 1:27-1:28/100. I did lots of counting today, which helped distract me too as the lactic acid started building up.

    So the endurance still needs some work, but I feel very encouraged by today's performance!
  10. 2015 Greater a Southwest Invitational USAS meet

    by , January 17th, 2015 at 02:22 PM (After a long rest)
    This was my taper meet last January where as this year I am just swimming it and other than an easy weights session on Thursday have not backed off at all for this meet this year.

    When signing up for the meet this year I tried aligning my swimming schedule with my daughters and assumed her 200 back would be on the same day as my 200 back. As it turned out her only qualifier is the 200 back and she is scheduled to swim tomorrow where as my 200free and 200back were today. It's sort of weird that the 11-12 events are on different days to the 13-14 and 15&Over. I guess it is what it is.

    I had little to no expectations for the meet and even had some second thoughts about swimming yesterday when my daughter was still feeling sick. She has been sick on and off for the past 6 weeks which sucks. I decided to swim and put all the negative thoughts to one side and told myself I would go for it today.

    This is particular meet is a really fast meet with many teams from around the country in attendance including, Phoenix, King Aquatics, Kansas, etc. I was entered on my taper time from early December and with circle seeding was in the final heat. I felt pretty good on the race and other than a slow 3rd 50 had a great race coming in at 1:48.94, with splits of 25.48, 27.69, 28.25, 27.52. I placed 13th and made the B final tonight. This is my best time in season by about 2 seconds and I felt good. I had about 45 minutes between the free and my back and tried to get a loosen up but the lanes in the warm down pool were crazy busy. I ended spending most of the 45 minutes just swimming gently.

    I was feeling tired before the 200 back and noticed that the sun was really strong in the lane I was in. On the heat before mine I noticed the kid swam in the middle of the lane and had the sun in his eyes the whole way but noticed that there was a strip next to lane where the sun was not as strong and decided to hug the lane line to avoid the sun. My method sort of worked but as I got tired On the last 100 I had a few moments where I drifted and was dazzled by the sun. No big deal. I ended up going 2:02.00 with splits of 28.77, 30.58, 31.41, 31.24 which is a masters best for me. I was really tired after this one but again qualified for finals in 11th place.

    I am off home to get some food and a short sleep before eating again and heading back to the pool for finals.


    i took a great nap between heats and finals but woke feeling like I had been run over by a pickup truck(several times). I guess I did not warm down enough after heats.

    I had a good warmup in the finals session and loosened up pretty well. On the 200 free final I was out quicker than this morning by almost a second and felt it really badly on the third 50 and by the 4th was hurting really bad. I ended up going 1:50.39 which I was upset with. I need to work on picking up my race time so I can be quicker on the first 100 and need to be able to hold it. I plan on working on picking up my race pace time by .5 second per 50 in practice. Obviously this is easier said than done.

    Between the free and back I did a much longer warm down and actually felt a little better by the time to swim the back. Despite being about a second slower than this morning I got into a race with kid next to me and won the B final in 2:03.05. I was again disappointed with the time but it was fun to get into a race and come out in the right side of the finish. One of my team mates was in the the lane to my left and he congratulated with well done Stewart and I reached over to the kid on the right to congratulate him and he shook my hand and said "great swim sir". 😄 The B finalist winner gets an armadillo cuddly toy which I gave to the young kid and he was grinning from ear to ear. He dropped 5 seconds from his entry time to his final time and he deserved it.

    Despite not swimming as fast as I had hoped tonight I had a lot of fun and it's nights like tonight that reinforce what I love about swimming; even the bad swims are awesome fun. I love this sport!

    Updated January 18th, 2015 at 08:39 AM by StewartACarroll

    Swim Workouts
  11. Friday, Jan 16

    by , January 17th, 2015 at 11:27 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 25 torque drill w/paddles
    50 EZ

    Main sets:

    4 x (10 x 25 @ 100 pace @ :45 + 150 EZ)
    R1 = SDK to 15 m @ 100 pace then cruise
    R2 = fly w/fins
    R3 = fly w/fins
    R4 = breast
    extra 100 EZ

    2 x (25 AFAP belly shooter from the blocks + 25 EZ)
    -- these didn't go so well, I was too tired from the prior set
    50 EZ

    5 x (25 scull + 25 DPS free w/paddles)
    50 EZ

    Total: 3050


    I was somewhat tired from yesterday's effort, so decided to do 100 pace work. Will hit the gym today.
    Swim Workouts
  12. 3000 with a broken 1650

    by , January 16th, 2015 at 11:05 PM (Alex's swim journal)
    Again, I felt like I was swimming in jello today... just real lethargic, low energy, couldn't speed up my turnover. I did 3000 and decided to do a broken 1650 to get a baseline. Wow, have I lost a ton of fitness since last year! I think I ended up around 27:15 after subtracting the :10 rests. I was flirting with 25:00 the last couple of years for my 1650s in the middle of spring, so this seems like a huge step back (even from last week).

    Here's the whole thing:

    400 EZ on 8:00
    4 x 100 fr on 2:00 (1:29-1:33)
    4 x 50 fr on 1:00 (:42-:44)
    4 x 25 fr on :30
    100 bk

    MS (broken 1650)
    400 + :10
    300 + :10
    200 + :10
    150 + :10
    100 + :10
    50 + :10
    100 + :10
    150 + :10
    = 28:35 (-1:20 = 27:15)

    CD: 150 bk

    This total time was slower than my LCM 1500 in June; even slower than my SCM 1500 in my first meet ever, just over two years ago... after making so much progress, it's sad to see it all vanish in a matter of months; hopefully it won't take too long to get back into the swing of things.
  13. Workout 01/16/15: noon

    by , January 16th, 2015 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    Quick lunchtime dip ...

    200 free/200 back/200 im drill
    400 free with AP
    400 shark swim
    4 x 50 on traffic (25 easy, 25 IMO fast)
    100 loosen and out
    (Solo/Rec/1700 yds/35 min)

    Feeling a bit better and took advantage of sleeping in again this morning. Felt a little sluggish in the water, but that could have been helped by the warm water.

    I am off with the boys to a youth retreat this weekend with others from their school. My first time going and I am looking forward to seeing how God will work through the kids (and adults) through the speakers and time of getting to know each other better.
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 01/19/2015

    by , January 16th, 2015 at 11:24 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    4 X 150 2:30
    1 X 200 KICK 5:00
    4 X 150--50 free/50 stroke/50 free 2:45

    8 X 50 kick 1:10

    2 X 100 strong 1:45
    1 X 200 fast 4:00
    Three rounds, pull or swim
    Negative split 200's

    1 X 200 IM 3:30
    4 X 50 1:05 #4 on 1:30
    Three rounds.
    50's: choice/no free

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. holding pattern...

    by , January 16th, 2015 at 09:27 AM (Alex's swim journal)
    I was only able to get in two swims this week, so I'm really looking forward to getting in today around noon. Waiting for the refrigerator delivery now! Tuesdays and Thursdays have been really busy, but especially so this week, so no swim. Monday and Wednesday I managed about 2000 each day. My Wednesday swim felt extremely slow, even though I'd had a day of rest... thought it should have felt faster. Here's what I did:

    400 EZ fr on 7:00
    4 x 100 fr on 1:45
    4 x 50 fr on 1:00
    4 x 50 bk on 1:00
    4 x 100 bk on 2:00
    200 bk on 4:00
    200 EZ fr

    Felt so lethargic, which was disappointing on a short workout... felt much better in the 3500+ workouts this weekend. Could be the late evening time (I'm pretty tired after 7:30 or 8P), but I think it's the lack of sleep this first week with the students back on campus and me scrambling to put classes together while scheduling already for next fall. Crazy time!

    After briefly inching ahead of my GTD goal, I'm now almost three miles behind again! Catch-up on the weekends; fall behind during the week.
  16. Week 120 - Friday

    by , January 16th, 2015 at 08:51 AM (After a long rest)
    Tom keeps telling me feeling in the pool is overrated and today was a prime example. I felt like complete dodo but actually was swimming quick. I have a little chest congestion which never helps. Luckily it's a loose congestion and just catches me every once in a while when you feel something move and you have to cough(enough on that because we all know how gross chest hacking can be). Today the pool was really crowded. First the pool is setup for the meet today with 2x25yd pools with a couple of extra warm down lanes between the bulkheads plus the baby pool. As such there were less lanes than normal. The meet this weekend is going to be huge and is also heats and finals so there are no normal kids workouts today or tomorrow. As such some of the kids not swimming this weekend in the faster groups swam from 5-7am. Add in the two high school groups of kids who normally swim later this morning at 5:30am and then masters and it was really crowded. I know relative to other masters programs we are totally spoilt with lane space but I t's the first time I have had to share a lane in months. Most of the masters lanes had 4 or 5 swimmers and my lane had just two of us and as such I definitely can't complain. The lanes are really wide when setup for the meet but with all the swimmers it was pretty choppy again by our standards.

    Today was was a mix of aerobic, fast aerobic and race pace.

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

    Main sets
    6x100 kick on 1:45
    500 with paddles no bouy on 1:20 base
    2x250 with paddles no bouy on 1:20 base
    5x100 with paddles no bouy on 1:20 base
    descend by round
    20x25 on :30 with a turn swum at 100 race pace
    6x50 on 1min swum as 25 fast counting strokes, 25 easy with 3 less strokes than first 25

    Warm down
    200 easy

    I held 1:22-1:23 on the kick set but felt pretty awful; tiredness and sore quads. On the 500 with paddles I went 5:11 which I was really surprised at because I felt pretty easy. It helped having someone fast in my lane as my rabbit to catch. On the 2:50s I went 2:35,2:33 which again I felt awful on. I was having a hard time hitting my turns at the bulkhead end for some reason which throw everything off each 50; like I was starting from stationary each time. The 100s I was holding 59s and had the same feeling of being just urgh. On the race pace 25s I gave it my all and held 13s with a turn which in reality may have been a little quicker due to sighting challenges with the clock. So really I am swimming ok but just feel pretty crappy. Maybe Tom is right on feel being overrated. On the last set I was doing 11-12 strokes at speed and the 9 coming back which almost felt like I was swimming in glue. I get why we are working on stroke count but i think my problem at times is tempo and lengthening just slows my tempo down considerably.

    I think I need to talk to Tom a little about my workouts again. I think we are doing some good stuff but our yardage is inching up again and I am tired. I wanted to do some base building at the beginning of this cycle but want to make sure we don't loose sight of what worked before Christmas, less quantity and more quality.
    Swim Workouts
  17. Another good distance set

    by , January 16th, 2015 at 07:18 AM (Mixing it up this year)
    I love long swims.

    500 free
    500 free kick w/zoomers
    1650 free w/paddles & bouy broken as 11,10,9,8,7,6,5,4,3,2,1@:10RI final time after subtracting 1:40 was 22:13
    350 free w/snorkel ez

    Total 3000 yards
  18. Week 120 - Thursday

    by , January 15th, 2015 at 08:57 PM (After a long rest)
    Today was a weird day. I was tired when I woke up and have been feeling tired all day. At some point during my work day I tried setting up a meeting with someone for Friday which in the context of our conversation sounded like a few days away and someone gave me a funny look and asked, "you do know that Friday is tomorrow right", to which without even thinking I asked what day was it. For some reason I had it in my head that today was Tuesday and that I was planning a meeting at the end of the week, which somehow in my head was three days away. I don't know why ,but somehow this week has just got away from me. I have a lot going on at work right now and I think it's playing into my tiredness.

    This is morning I did swim bench and abs and then did a very easy swim.

    10 mins vasa swim trainer
    10 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins
    6x100 free on 1:30
    300 easy
    Swim Workouts
  19. Thursday, Jan 15

    by , January 15th, 2015 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    850 various

    Main sets:

    6 x 25 burst SDK + cruise @ 1:00
    50 EZ

    5 x (25 AFAP from the blocks + 75 EZ)
    2 x free (11s), back (12), fly (12 flatfish), breast (14)
    100 EZ

    8 x 50
    odds = fly w/fins @ 100 pace @ 1:00
    evens = EZ @ 1:30
    100 EZ

    8 x 50
    odds = back @ 100 pace w/fins @ 1:00
    evens = EZ @ 1:30

    4 x 25 back, work on wider entry
    4 x 25 chest press fly
    50 EZ

    stretch cordz swim out to resistance and then ... (calling it 200)
    2 x :20 fast backstroke kick
    2 x free w/paddles, 15 fast strokes
    2 x breast, 10 strong strokes
    100 EZ

    Total: 3300


    Today, the Pitt head coach was there early and he gave me a few technique tips. Backstroke -- I'm very smooth and moving through the water nicely but am overreaching, need a wider entry. Fly -- hips are too low, need more of a chest press on that 100 pace. Starts were too flat -- I knew this while I was doing them. Probably rusty from not doing them in awhile when Pitt was closed or so long.
    Swim Workouts
  20. 1|15|15 LCM

    by , January 15th, 2015 at 03:51 PM (Blog)
    400 drill with fins
    600 back with fins
    3 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30, 29, 28)
    2 x 150 head-up fly-kick free on 3:00 as 50 dr/100 easy fr, with fins and snorkel (34, 35)
    1 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30)
    10 x 50 fr as 15m / 35m (sprint / easy) free on 1:00 with fins and snorkel
    104 fr in 13m area with fins and snorkel
    260 fr in 13m area with snorkel
    260 fr in 13m area with fins and snorkel
    100 flutter kick fast (1:54)
    200 flutter kick easy

    Did drylands mon, tue, and wed