View RSS Feed

All Blog Entries

  1. Sat Feb 13

    by , February 13th, 2016 at 10:08 PM (Senior Sprinting)
    Local meet
    50 free 23.46
    50 fly 26.63
    50 free 23.49

    two weeks ago
    50 free 23.43
    50 fly 26.63

    last year at this meet
    50 free 23.45

  2. Workout 02/13/16: morning

    by , February 13th, 2016 at 08:03 PM (Maple Syrup with a Side of Chlorine)
    Yesterday my wife and I spent the day together, which was a nice treat. We enjoyed a couples massage and then took in an open house at R. John Wright Dolls, which are made in our town. My brother-in-law Dave works here so it was a great opportunity to see what he does. Here is one of their dolls; Dave hand cut each axe from wood...

    This morning I met with some old co-workers for breakfast, a fun time of catching up. I was able to hit the pool with the Masters folks for some good open water based sets...

    Nick White's Surge Power Workout
    2 x [100 swim, 50 kick, 100 pull) [did an extra 100 im drill]

    Power-interval set: [I used snorkel, team did 150's]
    8 x 200 yards as:
    1-4 on 2:45 pull with paddles
    5-8 on 3:00 swim focusing on high elbows and catch

    Masters Minute

    Surge: Sprint-interval set: [team did 75's]
    9 x 100 on 1:30, rotating a 50-yard sprint through the set
    #1: 50 sprint, 50 race pace
    #2: 25 race pace, 50 sprint, 25 race pace
    #3: 50 race pace, 50 sprint
    Repeat twice

    Team work on starts, then I helped a new lady with stroke work.
    100 loosen and out
    (Masters/Rec/ 3200 yds/60 min)

    A nice workout that I do every so often. I was able to hold 2:30's on the 200's and 1:10's on the 100's. Melissa, Rachel, and Kevin swan with me, while Matt, Marie, and Tom were on their own.
    Tags: power surge
    Swim Workouts
  3. Friday Feb 12

    by , February 13th, 2016 at 10:21 AM (The FAF AFAP Digest)

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    extreme angle squats on high boxes w/plate, 35 x 4 x 8
    leg press, 225 x 4 x 6
    glute isolator, 60 x 3 x 6 each leg
    back extensions w/plate, 25 x 3 x 10
    star jumps, 5
    knee tuck jumps, 5
    squat jumps w/DBs, 5
    single leg stand on flat side of bosu in streamline, 1:00 each leg

    20 minutes stretching/yoga

    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    4 x 50 kick @ 1:10
    6 x 50 paddles & buoy @ :50
    -- I did 6 x 25 w/paddles @ :50 : odds = scull, evens = no breath free
    50 EZ

    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x 100 @ 1:30
    -- No, did 6 x 25 breast @ 100 pace + 100 EZ

    6 x 50 done as: 25 w/8 SDK + 25 build to sprint @ 1:00
    -- No, did 6 x 25: odds = shooter (no fins), even = EZ
    50 EZ

    5 x 100 AFAP @ 8:00, leaving 1:00 apart
    -- I did 5 x (50 AFAP + 150 EZ)
    1 = Fly w/fins, 22 high
    2 = double shooter w/fins, 20 high
    3 = breast w/fins, 26 flat
    4 = fly w/fins, 23
    5 = breast (no fins), 36

    Total: 2450


    As usual, I was pretty beat last night. I only did 1/2-1/4 of the assigned yardage. I didn't want to do too much before the last test set. I used to do 5 x 50 AFAP very frequently, but haven't done that set in ages and ages. The first three felt pretty good, but the last two felt rough. My quads were burning.

    Bill was saying that the pool would probably be set up long course continuously from March through June. That news did not make me particularly happy. Lanes will be super crowded with Team Pitt club, Team Pitt masters, rec swim and the divers clamoring for space.
  4. Thur-Fri Feb 11-12

    by , February 12th, 2016 at 09:43 PM (Senior Sprinting)

    400 warmup
    6x25 free w fins, variable sprint

    Another local USAS meet tomorrow, the annual Valentine's Meet, which I have been swimming in off and on for, oh, 54 years, since it was held in the 20 yd pool at the YWCA and the medals were heart-shaped. The pool where it is now held, at UALR, just got wedges on the blocks. I'll swim the 50 and the first 50 of the 100 free and fly.
  5. Friday, February 12, 2016

    by , February 12th, 2016 at 07:43 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 52, pool at 84
    Sunny, 61% humidity

    Warm Up
    1200 IM Swim

    Set 1
    3x500 FR on 6:30, desc 1-3 *6:20, 6:12, 6:07
    ...200EZ as 25BK/25FR

    Set 2
    3x400 FR on 5:30, desc 1-3 *5:01, 4:58, 4:55
    /paddles, buoy, tube, snorkel
    ...200EZ as 25Fly/25BK

    Set 3
    4x300 FR on 4:00, desc 1-4 *3:43, 3:36, 3:35, 3:30

    Cool Down
    400 EZ IM

    Busy workload this week, did 30 minute FR swims Tue-Thur at various times and pools.
    Swim Workouts
  6. 2|12|16 SCM

    by , February 12th, 2016 at 05:24 PM (Blog)
    10 minutes various with fins warmup

    22 x 12.5m on 1:00 easy sprint / 12.5m br or kick easy
    • breakout form

    50m nb fr easy
    • horrid turn
    • could've gone another 2m

    10 x 13.5m on 2:00 relay start from side easy fr then flip / 13.5m br or kick easy

    10 each easy relay side dive and glides on about 0:35

    10 x 15.3m turn drills on 0:30
    • evens br / odds fr

    Updated February 12th, 2016 at 09:04 PM by __steve__

  7. Week 176 - Friday

    by , February 12th, 2016 at 04:46 PM (After a long rest)
    I had another great night of sleep and actually somehow either did not set my alarm or turned it off. Either way I woke up about 10 minutes later than usual and went into panic mode. As it turned out I still made it to the pool early and was the first swimmer in the pool. It still amazes me how people will get into lanes and then stand there either chatting or dipping there toe into the cold water complaining how cold it is. Guys, its the same temperature every single day! Ironically the first person on deck this morning was still chit chatting when I was done with my warmup.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    8x75 with fins done as 25 underwater, 25 stroke, 25 free on 1min
    5x25 free at 100 race pace to your feet on :35
    5x25 free at 100 race pace to your feet on :30
    5x25 free at 100 race pace to your feet on :25
    5x25 free at 100 race pace to your feet on :20
    200 easy
    8x100 kick best average on 2mins
    100 easy
    6x50 breaststroke drills - 25 alternating breast kick and fly kick focused on driving forward with breast arms, and 25 breast arms and flutter kick

    Warm down
    200 easy

    I was not ready for the underwaters and struggled with a little congestion on the 8x75s, but felt much better on the 20x50's. Doing them this way was tough but I was able to hold :12/:13's to my feet. On the best average kick set Tom told me that my daughter is now holding 1:18s and wound me up to try to be at least as quick. I went 1:18,1:19,1:20,1:21,1:20,1:20,1:20,1:19 which I was actually happy with but its now official that my daughter kicks faster than me!!

    Updated February 12th, 2016 at 08:45 PM by StewartACarroll

    Swim Workouts
  8. 2|11|16

    by , February 11th, 2016 at 11:01 PM (Blog)
    20 each on 0:30 turn drills, odds fr /evens br

    20 each on 0:19 turn drills, fr

    fr pull with bands resistance, about 5 x 15 - 25 sec on 2 - 5 min
    • stretch the cords an entire body length more (~20%!) using a dolphin kick with fr (vs 6 - beat).

    Easy weights, whole body. Nothing extreme

    Eccentric RC / teres minor therapy

    Updated February 11th, 2016 at 11:47 PM by __steve__

  9. Thursday Feb 11

    by , February 11th, 2016 at 03:31 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    Warm up:

    500 various
    100 scull
    2 x 25 shooters
    50 EZ

    Main sets:

    6 x (25 AFAP + 75 EZ) @ 2:30-3:00
    -- did these with Water Rat
    -- 2 breast w/fins (11 high-12 flats), 2 free w/fins (9 high-10 flat) and 2 breast dolphin (14s)

    extra 100 EZ

    10 x 25 dolphin kick w/board @ 100 pace @ :40
    200 EZ

    5 x 100 backstroke kick w/fins done as: 75 UW 15 m+ each length + 25 EZ
    100 EZ

    Total: 2400


    Water Rat got there before me and was doing some AFAP 25s. We did get to do the last six together, which was fun. I felt great on those and my times were pretty fast. Then I felt horrible on the kick set and decided that I needed some rest. My elbow is still really bothering me. I am persisting in doing the flexbar exercises. But I think I'll have to stop all upper body weights and any yoga moves like down dogs that put pressure on the elbow. This isn't all that bad since I was going to knock off weights for 2.5 weeks before the Albatross meet anyway. It's just a bit annoying. I had a decent string of being injury free after my broken finger healed. I'd like it to heal fast and keep that streak going. It's a tad worrisome bc last time I had elbow pain, it was a partial tear. Damn flexy joints!

    Bill said there would be a couple test sets on Friday. Sounds truly dreadful for the end of the week.

    Updated February 12th, 2016 at 02:06 PM by The Fortress

    Swim Workouts
  10. Week 176 - Thursday

    by , February 11th, 2016 at 03:07 PM (After a long rest)
    I felt sick when I got home last night but slept really well and woke up feeling back to normal. I think I was likely just whooped from the traveling.

    Today was back to doing the crazy abs and I am really sore as I write this.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks and I was torn up pretty bad after the ab set. I decided I was going to do aerobic swimming.

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

    main sets
    12x50 kick on :55
    2x(5x100 free on 1:20,1:15,1:10,1:05,1:00)
    200 easy
    4x(4x25 with fins on :40 done as open, close, easy, fast)

    Warm down
    200 easy

    I held back on the descending 100s and simply made the send offs rather than trying to go all out. On the fast of the open,close,easy,fast 25s I saw 2 9's and 2 10's which are awesome for me.

    I am due to swim the kids meet this Saturday and was thinking of scratching but now I am thinking I am just going to swim it and see how things go.
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 02/15/2016

    by , February 11th, 2016 at 11:23 AM (Sarasota Y Sharks Masters GOLD Workout)
    I will be attending a meet out of town this weekend so I will go ahead and post Monday workout.

    WARM UP:
    2 X 200 3:30 3:30
    2 X 100 1:50 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 50 kick 1:20
    50's: 25 fast/25 moderate

    3 X 50 moderate 1:15
    1 X 50 @ 100% 1:45
    Three rounds--all choice

    1 x 300 5:00
    4 x 200 3:20
    4 X 100 1:40
    Pull--300 and 200's are negative split
    100's: descend 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 02/12/2016

    by , February 11th, 2016 at 11:19 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 2:45 2:30
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right

    4 X 150 3:00
    1 X 200 free 3:30
    4 X 50 1:15
    1 X 200 free --
    150's: fly/back/breast by 50
    50's: one of each IM order

    4 X 200 3:20
    4 X 100 1:40
    4 X 50 1:00
    Pull. Descend each group 1-4--#4 is fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Wed Feb 10

    by , February 11th, 2016 at 09:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    It was breaststroke night ...

    4 x 100 w/fins, IM stuff @ 1:50
    -- I did 4 x 50:
    odds = 25 fast fly @ 100 pace + 25 EZ
    evens = 50 back-breast @ 100 pace
    50 EZ

    3 x (3 x 50 breast w/fins) @ 1:00
    1-2 = breast 25 w/flutter kick + 25 w/dolphin kick (I don't really have a slow breaststroke, so did every 3rd one easy to catch my breath)
    3 = EZ kick
    50 EZ

    6 x 100, 50 breast w/flutter kick + 50 free @ 1:55
    -- No, I did 10 x 25 back @ 100 pace @ :35-50 (15s) and then had a chat break
    100 EZ

    8 x 50 breast @ 200 pace @ 1:15
    -- I did odds = fast breast @ 100 pace (36s), evens = EZ
    100 EZ

    8 x 50 done as :25 breast sprint + 25 EZ free @ 2:20
    -- I did 10 x 25 fast breast dolphin @ 1:15 or so, went a couple 14 highs, mostly 15 lows
    200 EZ

    1 x 50 fast, tried to do kick but got a couple cramps so desisted
    50 EZ

    Total: 3100


    I don't mind doing breaststroke, but that was a ton of it. I needed that backstroke interlude in the middle. Bill says my breaststroke kick is improving. He told me to keep my feet behind hips, so that's what I've been focusing on. I feel pretty tired this am from that workout. It did have a fair amount of race pace work in it. I'm heading to Sewy later to meet up with Water Rat for a workout.

    Updated February 11th, 2016 at 12:24 PM by The Fortress

  14. 2|10|16 SCY

    by , February 10th, 2016 at 08:26 PM (Blog)
    3 x 25 nb fr fins on 0:30
    3 x 25 nb fr fins on 1:00
    5 x 25 nb fr fins on 3:00 fast (11)
    3 x 25 nb fr fins on 5:00 fast using dolphin kick AFAP (10)
    6 x 0:23 on 2:00 static fr pulling bands
    4 x 25 on 1:30 fr, easy from block, easy sprint
    12 each on 1:20, easy starts from block

    With fins, I am significantly faster freestyling with a dolphin kick. Maybe because arm turnover is too slow with conventional 6-beat with fins. I should test this without fins, but not before my meet (20 / 21).

    Better start taking it easy. Normally I would be at gym now, hitting the weights.
  15. 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
  16. 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
  17. 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
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	image.jpg 
Views:	203 
Size:	290.5 KB 
ID:	10246  
  18. 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
  19. 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.
  20. 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