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  1. Sun March 20

    by , March 21st, 2016 at 12:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 x
    15 AFAP breaststroke wall kicks + 50 EZ

    50 EZ

    8 x (25 AFAP + 75 EZ)
    -- some from the blocks, some from a push w/fins
    200 EZ

    5 x 50 DPS free w/paddles
    100 EZ

    Total: 2400


    I have not sleep very well the last few days. And Saturday night I started to have trouble breathing, which was then worse on Sunday. It's probably just allergies -- we had a lot of pollen last week. And so begins the battle to stay healthy in the springtime ... Feel a bit out of it today. Glad it's a gym day.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 03/22/2016

    by , March 21st, 2016 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00
    4 X 150 2:30
    1 X 100 1:30
    4 X 150 2:15

    8 X 50 kick 1:10

    6 X 100 2:15--choice
    50 perfect/25 fast/25 easy

    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free 1:45
    Three rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Week 182 - Monday

    by , March 21st, 2016 at 10:16 AM (After a long rest)
    There is no other way of saying this but I am really struggling in the pool at the moment. My lungs are still not 100% clear but I am much better. Despite this I have no speed at all and it's very frustrating.

    On saturday day I swam in the DAM Spring Meet. The pool is quite old and there are a number of not so great features like very shallow slippery blocks, a very shallow end and no warmup. Or warm down lanes when the meet is running. The meet was not particularly well attended and it ran very fast. Despite all this in have swum this meet before and done ok. Alas this time I swam pretty crappy and had my worst times at a masters meet since my first masters meet in Bryan Texas in early 2012.

    50 Back - 26.5. This was probably my best swim of the meet and I had a decent start and turn but glided into my finish. I was happy with this in season swim.

    100 free - 51.1 I had an ok start but really had big turn issues at both ends turning way too close to the wall. I was out in 24 high and back in 26 low. My first 50 is where I usually am on my first 50 on the 200. I was never in a race on this one and just could not get going.

    50 free - 23.5 I had a better start but my goggles leaked and I had difficulty seeing and almost swum through the wall. How I turned is beyond me. I saw a blurry image of someone in the lane next to me about half a body length up on me as I came off the wall and decided to put my head down and race. I caught guy with about 10yards left and won by half a body length. I was pleased I was able to race but the time is really slow.

    200 free - 1:53.1 what can I say about this. I was slow the whole way. I never died but was just off on every split from where I normally am.

    I am not deliberately making excuses but I am just not feeling my normal self in the pool. I have been like this now for about 6 weeks and despite feeling a lot better I am not where I want to be. We have our zone meet in about 2 weeks so hopefully I will have my mojo back by then or at least see some improvements.

    Todays workout was brutal and I was hurting pretty badly from the end of the warmup on.

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

    main sets
    8x(200 free build by 50 with paddles(no bout) on 2:20, 100 kick on 1:40)
    100 easy
    8x50 finger tip drag drill on 1min
    10x50 free with snorkel on :35 holding 1000 pace

    warm down
    200 easy

    i started out at 2:00 on the 200s and held this until #5 where I started to drop and went 2:01s on 5 and 6 and then 2:02 on 7 and 2:03 on 8. On the kick I was more consistent and held 1:25/1:26 throughout. This set really hurt! I am working on trying to extend my hand entry and catch higher in the water. Finger tip drill helps with high elbo and I also worked on the extended hand position and high catch. On the 50s I got into a groove and held :30/:31 and felt OK compared to the 8 round main set.

    I will be ok but I would be a liar if I said I am not frustrated right now with how I am swimming.
    Swim Workouts
  4. Sat-Sun Mar 19-20

    by , March 20th, 2016 at 11:51 PM (Senior Sprinting)
    400 warmup
    14x12.5 various fr, fl, fins

    400 ez

    Stretching 15-20 minutes everyday now. No fun. Hamstring really tight from too many starts on Friday.
  5. 03/18-19/16: 2016 New England SCY Champs at Harvard‏

    by , March 19th, 2016 at 10:57 PM (Maple Syrup with a Side of Chlorine)
    Just back from a fun trip to Boston for the annual SCY champs at Harvard with 820 of my closest friends. I only swam the second and third days of the meet (distance day was last Saturday, and this weekend is the three day "main" meet) and had blast swimming in one of my favorite pools.

    Friday: My wife and son joined me and we headed out from home a little before 7am for the three hour drive to Beantown, no issues, parking at the pool. I checked in for my events and then warmed up.

    #8 50 Free: 24.19 r:+0.77 [3rd place]
    - Masters PB time, but still not quite under 24. Had a good start and only breathed once before the wall, then twice on the way back. Solid swim as I still try to emulate a sprinter.

    #10 100 Back: 58.68 [2nd place]
    Splits: 29.04, 29.64
    - Less then a second off my masters best. My underwaters were not great but I split it well and the turns were good. Satisfied.

    [I skipped the 50 fly because it was after the 200 breast and a rather long break]

    After warming down we walked over to Harvard Square to get some food. My wife has been so patient in supporting my swims and hanging out in the hot and humid pool area over the years (it's good to thank your own family for this, it's such a blessing for me) and found a great place for lunch as we checked out parts of the city that I have not seen before. We then walked back to get the car and drove to the hotel and relaxed a bit. Later on, my son and I took the T to the Science Museum to check out a show at the planetarium, Laser Floyd. The full set list from the 1979 record, slightly abridged to fit the hour time slot, played as lasers moved about with the full arsenal of the planetarium's star showed above. It was really cool and a fun thing to take in with my son, and we got back to the room a little after 11, so I was able to get a solid night's sleep since I didn't swim the 500. Oh, and I found out that Michigan State lost so my March Madness bracket it busted as I had them going all the way.

    Saturday: I ate a light breakfast at the hotel and then we caught a shuttle to Harvard Square, where the family went off exploring and I headed to the pool to warm up. I skipped swimming during the 15 minute sprint period after the first distance event of the day and opted to stretch and relax in the stand.

    #20 50 Back: 27.39 [3rd place]
    - Another Masters best. I really worked my underwaters but my wife said I should have come up sooner on the second lap as I lost some ground.

    #22 100 IM: 1:00.53 r:+0.74 [3rd place]
    Splits: 26.90, 33.63
    - Right there is a lifetime best! I talked to my buddy Trent as we ended up next to each other and I told him that I would be taking this out fast due to my poor breaststroke. I had another good start and worked the underwaters on the first 50, coming in really fast. My back to breast turn was a little cramped, but I worked the streamline and then tried my best to increase my turnover on the breast as I moved the kick up in the cycle. It apparently worked as the family said that I held my ground instead of the usual field catching up. I then motored to the wall - a full two second time drop and ever so close to my lofty goal of getting this event under a minute!

    #24 200 Fly: 2:17.94 r:+0.77 [1st place]
    Splits: 30.49, 34.76, 38.24, 34.45
    I'll give the swim of the meet, as I achieved another lifetime best with a five second drop! Last swim of the meet for me and I felt good so instead of DPS fly for 175 yds before a 25 sprint, I changed it up a little. I swam regular fly the first length, then 125 of DPS fly before switching back to full fly on the last 50. Looking at the splits I was a little too fast on the second and too timid on the third 50s, but judging by the 30+ minutes it took for my hearrate to come back down after the swim I am ok with that! I was looking to come in around the 2:20, and was able to take gold for my age group.

    All in all another great meet at a pool that I enjoy competing in and a fun couple of days in the city with the family. The first day I was not sure if I hit my taper but today demonstrated to me that it was on target. I was also able to catch up with friends from past meets (my buddies with Granite State, Jonathan,Trent, Christian, Kevin, and Lauren) and also meet new folks from the forums and in the pool, one of the things that really makes this sport so rewarding for me. I logged 500yds racing + 4950yds with warmups/downs and we made it home safely...well worth the extra days I worked in order to switch weekends and make it down to Harvard.

    Updated March 19th, 2016 at 11:13 PM by rxleakem

    Tags: harvard, nem
    Swim Workouts , Masters Swim Meets / Events
  6. 3|19|16 SCM

    Tomorrow I'll be in a new age group. I think it's more competitive for dixie zone

    10 x 10 seconds on 1:00 fast tethered kick alternate dolphin and flutter

    10 x 25 fr on 3- 5 min, dive from side through a noodle ring (fins)

    5 x 25 fr on 1:30, dive from side through a noodle ring (fins)

    30 x 25m on 1:00 as 12.5 fast / 12.5 br
    • fast's were UWDK, FK, fr

    6 x 25 UWDK on 1:00 (fins)

    Tried echolocation. Humans definitely can't

    Weights moderate intensity, everything but arms
  7. Week 181 - Friday

    by , March 18th, 2016 at 10:22 PM (After a long rest)
    I had a very long day yesterday but luckily I had a good night of sleep and woke feeling good this morning. Unfortunately as the practice went along I had more difficulty with my breathing. I luckily don't feel sick anymore but rather just have trouble catching my breath as I start to push myself.

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

    main sets
    6x100 kick on 1:45
    100 easy
    16x25 at 100 race pace on :30 to my feet
    200 easy
    15x100 on 1:15

    warm down
    200 easy

    nothing to write home about today. I was quite tired at the end of this workout.

    Tomorrow I have the DAM Spring meet and I am swimming the 50 back, 50 free, 100 free and 200 free. Fingers crossed I will feel better in the water tomorrow.

    Updated March 19th, 2016 at 02:52 PM by StewartACarroll

    Swim Workouts
  8. Friday March 18

    by , March 18th, 2016 at 10:04 PM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    400 various

    Then there was a 700/400/400/300/300/200 assigned next. NO!!! I modified and went to the diving well for some of that ...

    4 x (during the 700)
    2 x 25 shooters w/fins @ :30
    1 x 50 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:00 or so (during a 400)
    50 EZ

    8 x 50
    odds = 100 pace w/fins (one of these was more like a 35 since I ran into traffic), did 3 of them breast @ 27-28 which is pretty fast for my 100 pace
    evens = EZ

    went to diving well ... did 50 EZ
    4 x 30 starts off the blocks to 15m then cruise back
    1 x 25 AFAP back shooter
    125 EZ

    back to regular lane ...
    50 EZ

    7 rounds:
    1 x 25 shooter @ :40
    1 x 25 EZ @ :40
    1 x 25 power kick @ :40
    1 x 25 AFAP @ :40
    1 x 50 EZ @ 1:20 (skipped a couple of these)

    -- I skipped round 5 for some extra rest, but did the 50 EZ. Used fins on round 7.

    100 EZ

    Total: 2925


    I was a little surprised to see a distance-y practice on "sprint" night. But I managed to work around it for the most part. I'm glad I did a few starts in the diving well with the fin blocks, though I find it disconcerting to not have lane lines. I'm a tad worried that the fin might call for one less kick on my starts ... though I did the usual number at NE Champs. I don't do starts enough to feel like I have any real consistency. But I do love the fin bc I feel like I get a lot of bang for the buck with my leg strength. Looking forward to a day off tomorrow!

    Also did shoulder & elbow rehab exercises, stretching, icing etc.
    Swim Workouts
  9. Thur-Fri Mar 17-18

    by , March 18th, 2016 at 07:44 PM (Senior Sprinting)
    Thursday off

    Starts and turns
    4x50 ez down fast back
    Swim Workouts
  10. 3|18|16 SCM

    Yesterday SCM
    about 45 minutes of rested 25 fr's from a side dive, wearing fins

    Drylands: RC stuff, stretching, weights (upper, light)

    Today SCM
    20m fr's from side dive on 2 - 3, coast in, with fins
    • 5 of them were through-the-hoop (3 noodles in to a circle tied off to line, a little over 3m out). Supposed to narrow your tunnel of entry.

    5 x 25 on 1:00 UWK with fins (belly down SDK, belly up SDK, left side SDK, right side SDK, belly down SFK)
  11. Sarasota Y Sharks Masters 5:30 AM Workout 03/21/2016

    by , March 18th, 2016 at 01:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    1 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    50's: 25 fast/25 moderate

    3 X 50 fast 1:20
    1 X 50 easy 2:00
    Three rounds--choice
    Fast=200 pace

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    1 x 100 1:30
    1 X 200 3:00
    1 x 300 --
    Pull--Negative split 200/300 swims

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Week 181 - Thursday

    by , March 17th, 2016 at 10:02 PM (After a long rest)
    Today I had a day trip to meet with a prospect in St. Louis. My flight was scheduled to leave at 8am so I was able to get to the pool and do a 45 minute dryland workout. This was not ideal but it was fine. I got to the pool at 4:25am and was showered, dressed and out of the pool by 5:30am.

    10 mins on stationary bike
    2x(shoulder exercises with bands)
    3x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    5 mins of shoulder stretches

    i felt better today but the real test will be in the water tomorrow.
    Swim Workouts
  13. Week 181 - Wednesday

    by , March 17th, 2016 at 09:58 PM (After a long rest)
    This week has been crazy busy and yesterday was one of those days. I had an offsite all day Vistage meeting and throughout the day communicated with one of our product managers on bugs in a new product i had to demo today. We were able to fix the main issues I hit but I did not get done until about 10pm last night which made for a really long day.

    On tuesday day I had a late massage and did not drink enough water because yesterday morning my right shoulder blade felt like I had been beaten with a baseball bat I was sore to the touch and I felt terrible in the water. The whole practice was really hard work and I never loosened up.

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

    main sets
    8x75 rotator IMs on 1:10
    4x(200 free on 2:30, 2x100 kick on 1min)
    12x50 drill/build by 25 on :50
    16x50 free at 200 race pace on :55
    200 easy

    warm down
    300 breathing 3/5 by 25

    I descended the 200s and went 2:05,2:04,2:03,2:02 and held :45s on the kick but this took a lot of effort. i was off on my pace work and was holding :27/:28s today. I saw more :28s than I would have liked and just felt awful. I kept pushing and did not die but just had no speed what so ever. Really disappointing workout today. I will put this one behind me and move on. Today I am much less sore.

    Updated March 17th, 2016 at 10:04 PM by StewartACarroll

    Swim Workouts
  14. Thur March 17

    by , March 17th, 2016 at 09:45 PM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    natalie couglin exercise, 2 x 10 each leg w/8 lb DBs
    HS hi row, 160 x 4 x 5
    lateral raise machine, 60 x 4 x 6
    good mornings, 90 x 4 x 5 (think this a max)
    explosive leg extensions, 105 x 3 x 15
    resisted standing broad jumps, 32.5 x 2 x 5
    altitude drops, 5
    hip thrusters w/p,late, 35 x 3 x 15
    russian twists w/plate on incline, 25 x 3 x 25

    Massage, 60 min


    I rallied to get myself to the gym today despite being tired. Just wanted to have the massage after the gym work not vice versa. Planning on going to Pitt tomorrow, and taking a day off on Saturday.
  15. Sarasota Y Sharks Masters 5:30 AM Workout 03/18/2016

    by , March 17th, 2016 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:30 3:20
    4 X 100 2:00 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:45
    6 X 50 kick 1:15--#2-4-6 are fast

    1 X 200--50 stroke/50 free-- 3:45
    2 X 50 stroke
    Three rounds/stroke--no free

    1 X 100 moderate 2:00
    4 X 50 1:15 #4 on 1:30
    Three rounds--choice
    50's: odd: easy even: fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Workout 03/17/16: noon

    by , March 17th, 2016 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    Taper workout #6 today:
    Meet warmup (minus sprints)
    (Solo/Rec/1200 yds/21 min)

    I hit the grocery store this morning so I am all set for the rest of the day. I plan to get packed for the meet and then meet up with the guys for Bible study tonight. Should be on the road by 7am in the morning and ready for some fast swimming this weekend.
    Tags: taper
    Swim Workouts
  17. Wed March 16

    by , March 17th, 2016 at 11:24 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x (25 scull + 25 drill), 2 x IM order @ 1:05

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

    Main sets:

    4 rounds: (IM order or stroke)

    4 x 25, 2 kick + 2 swim EZ @ :35
    :40 rest
    4 x 25 fast, 2 kick, 2 swim @ :45
    50 EZ @ 1:00*
    2 x 25 fast kick @ :50
    1 x 50 EZ @ 1:00*
    2 x 25 fast swim @ :50
    1 x 50 EZ @ 2:20

    * except for round 4, I skipped these and gasped for breath on the wall

    R1 = back, R2 = breast. R3= back, R4 = flutter kick w/fins

    200 EZ

    Total: 2650


    It was a sprinter friendly practice at Pitt last night, though there were a lot of fast 25s assigned in the main set. I was pretty happy with my times (rolling on the :59): back kick (14-15), back (13-14), breast dolphin (14-15), breast kick (awful). I had planned to go to the gym today before a massage. But I'm so tired ... that was my 10th workout day in a row.

    I assume many of you saw the news on swimswam about Efimova's positive test for meldonium?
    Swim Workouts
  18. Tue-Wed Mar 15-16

    by , March 16th, 2016 at 11:26 PM (Senior Sprinting)
    Wednesday Bridge

    400 warmup
    4x25 AFAP on :30
    start work
    2x25 from blocks, low 11s
  19. 3|16|16 SCM

    Legs yesterday (no swimming):

    One arm DBDL's
    • 5 reps per set
    • worked up to #70 each arm

    One leg, straight leg DL's with bar
    • Strived to keep free leg in line from head to toe with pelvis level throughout
    • Really worked outer hip joints as if they were never used

    • 6 reps per set
    • worked up to #80's

    Straight leg DL's
    • Kept barbell a few inches off ground - upper body not quite parallel
    • 1 x 20 x 135

    Negative LP's
    • 1 x 20 x ???

    • 1 x ?? x ??

    Straight leg, bent over helicopters with a side kick
    • 1 x 10 ea leg

    Negative leg raises
    • 1 x 10

    Legs and rear sore. Had to force oneself to get going in pool, but after a few lengths, the motor was revving fine.

    Hydro T2 fins worn throughout:

    10 x 25 fr on 1:00

    • light sprint, nb

    14 x 30 on 1:30

    • 15m burst+fr fast / 15m ez bk

    10 x 30 on 1:00

    • 15m burst+fr fast / 15m ez fr

    10 x 25 on 1:00

    • UWDK belly down odds / belly up evens

    CNS tired, so swims weren't AFAP. They were at a good effort though, and I tried to keep stroke rate quick

    Registered for drive-by meet in NC

    (Good preparation for Spring Nationals)

    Have no idea what my IM and 25 times would be, so I guessed. Also lowballed the 100 fr in case I could squeeze a 25 fr split request in there. If so, that would be a great opportunity to compare dolphin kick fr to standard fr.

    50 SCY
    50 SCY
    100 SCY
    100 SCY
    25 SCY
    25 SCY
    25 SCY

    Updated March 16th, 2016 at 11:36 PM by __steve__

  20. Workout 03/16/16: evening

    by , March 16th, 2016 at 08:54 PM (Maple Syrup with a Side of Chlorine)
    It's nice to be off work after that seven day stretch. This morning after sleeping in my wife and I had our passport photos taken and then joined our son for lunch at his school - my one shot to get corned beef this week! After some errands I just relaxed before hitting the pool tonight.

    Taper workout #5
    200 FR/200 BK/200 IM drill

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15
    (fr, bk, fly, fr)

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)
    Tags: taper
    Swim Workouts