View RSS Feed

All Blog Entries

  1. Thur-Sun Mar 24-27

    by , March 27th, 2016 at 10:15 PM (Senior Sprinting)
    Thursday
    400 warmup
    starts
    75nb

    Friday
    400 warmup
    3x25 fly AFAP nb on :30 (13+)
    75nb

    Saturday off

    Sunday
    400 warmup
    12x25 e/f, f/e: 4 free, 4 fly, 2 free fins, 2 fly fins
    75nb
    Categories
    Swim Workouts
  2. Workout 03/26/16: morning

    by , March 26th, 2016 at 10:09 PM (Maple Syrup with a Side of Chlorine)
    A great turnout at Masters today. Since our home meet is two weeks away (we currently have two entry forms) I am recycling through the two week taper regimen that I use with a slight modification of the final set...

    200 free/200 back/200 IM drill
    3 x 200 on 2:45 pull with snorkel [AP]
    4 x 75 on 1:30 kick [AK and snorkel]

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts:
    1 x 25 AFAP 1 x 50 EZ
    1 x 50 AFAP 2 x 50 EZ
    1 x 75 AFAP 3 x 50 EZ
    1 x 100 @ 90% 4 x 50 EZ

    3 x 50 BK on 1:10 - Burst and cruise
    Working on starts
    (Masters/Rec/2500 yds/70 min)
    ------------------------------------

    Most of the Rec staff was at our Town's Easter Egg Hunt and the backup guard is almost always late...today he was only 11 minutes late. Oh well...Carol, Greg, Kevin and I did the workout together with Rebecca joining us towards the end, as Rachel, Melissa, Sarah and Amy did their own workout.

    After some errands and a visit to my stepfather-my-in-law in the hospital, I took advantage of the nice day and prepped our bikes for the year and got the motorcycle fired up. After dinner my son and I took a walk to Stewart's for an ice cream cone.

    Have a Happy Easter, everyone!
    Categories
    Swim Workouts
  3. Week 182 - Saturday

    by , March 26th, 2016 at 11:31 AM (After a long rest)
    I had another good night of sleep last night. I got up early to be on deck for an hour for one of my training partners who wanted to swim ahead of a 5k run. It was fun giving him some feedback on stroke and encouraging him on the 16x100s. He did 8 fly and 8 IM LCM and on his own. I could not even contemplate how bad you would feel swimming the 16x100s this way. It's a hideous set as free but fly and IM would kill me; let alone then getting out and doing a 5k road race. I just heard that he did a best time on his run! Stud!!!

    Pool setup - LCM

    warm up
    400 free with snorkel
    6x50 catchup on :55

    main set
    16x100 free on 2mins at race pace(I used paddles with snorkel today)
    8x50 perfect stroke on 1min

    warm down
    200 easy

    We did not do a transition between warmup and main set today. I was expecting to struggle on the 16x100s based on how I have been swimming but I did ok today. I sort of whimped out a little on the 100s today by putting on paddles and snorkel but lowered my goal time. I don't really know why I set my goal time at 1:03s but I did and did not make them all but got close. I was out in 1:02 and then held 1:03 high / 1:04 low until the last one. On the last one I took off my snorkel and went for it and came in at 1:00. I am definitely faster with paddles and have been focusing on my kick but these times were great. Now if I can continue the feel good factor into next week I will be a lot more comfortable going into my taper.
    Categories
    Swim Workouts
  4. Week 182 - Friday

    by , March 26th, 2016 at 07:15 AM (After a long rest)
    I had another good night of sleep but woke up coughing. I noticed allergens pollen and mold were high Thursday and Friday which probably explained why I have been coughing again. I thought I was on top of these but alas not. I don't have the same breathing issues I had previously but I still don't feel back to normal. Yesterday was not a recovery workout but was MUCH easier than we have done recently and much appreciated.

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

    main sets
    8x100 kick best average on 2mins
    100 easy
    6x(4x25 done as doggy paddle on :40, under water on :35, fly on :30, free no breather on :25)
    200 easy
    2 team relays

    warm down
    200 easy

    i held 1:22 average in the kick which is not that great compared to where I was but I worked it hard.

    Updated March 29th, 2016 at 01:50 PM by StewartACarroll

    Categories
    Swim Workouts
  5. Friday March 25

    by , March 25th, 2016 at 05:03 PM (The FAF AFAP Digest)
    Drylands:

    elbow & shoulder rehab ex
    captains chair leg raises, 2 x 20
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    altitude drops, 2 x 5
    resisted standing long jumps, 35 x 2 x 5
    med ball slams, 10
    HS hi row, 175 x 4 x 5
    explosive leg press, 120 x 3 x 15
    single leg squats on edge of high box, 2 x 10 each leg
    hip abductors, 130 x 4 x 5
    leg press, 255/275 x 4 x 5
    Kneeling ab crunches, 140/150/160/170 x 1 x 8


    Swim/SCY/Solo:

    600 various
    100 scull
    50 EZ
    8 x 25 burst + cruise
    150 EZ
    6 x 50 DPS free w/paddles
    50 EZ
    8 x 25 w/parachute
    100 EZ

    Total: 1750


    ~~~~~~~~~~~~~~~~~~~~~~


    Feeling a little better today. Got in a solid gym session and short swim afterwards. I'm definitely stronger after an extended period of consistent lifting. The 275 on leg press didn't even seem that hard. I'm trying to figure out when to stop lifting before USMS nationals with Canadian Nationals just 3 weeks after ... It seems like I would really start losing strength at 4 weeks off ... Off to ice the elbows.

    I am super excited that I persuaded Jim and Bill to go to nationals. Bill is going to join RAM as well. With Water Rat, there will actually be a Pittsburgh presence! And a fun carpool down!

    Updated March 25th, 2016 at 06:32 PM by The Fortress

    Categories
    Uncategorized
  6. Workout 03/25/16: morning

    by , March 25th, 2016 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    After the meet I have been taking it easy and trying to catch up on sleep. Hit the pool for a stretch-out swim this morning...

    200 free/200 back/200 im drill
    600 Shark Swim
    300 stroke work with fast swim every 3rd 25
    100 easy and out
    (Solo/Rec/1600 yds/30 min)
    --------------------------------
    There was a bit of traffic today, so I did a lot of hanging on the wall. My calves and lats have been sore since the meet but feeling better now. One of our swimmers, Rachel, has been very proactive at finding matching suits for our team which we have already received. She also designed a cap which has now been shipped, so I am pretty excited that we will all be matching in time for our meet in two weeks.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 03/28/2016

    by , March 25th, 2016 at 01:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    LCM
    WARM UP:
    1 X 200 3:30
    4 X 150 2:45
    4 X 50 faster 1:10

    4 X 200 4:15
    100 swim/100 kick

    8 X 100 2:15
    Pull free or swim IM

    1 X 400 free or 300 IM
    Focus on great turns and streamlines

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

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Thursday March 24

    by , March 24th, 2016 at 04:59 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    warm up

    500 various
    100 scull
    8 x 25 shooters @ :45
    100 EZ

    main sets:

    4 rounds:
    4 x 25 burst + cruise @ 1:00
    1x 100 EZ

    4 x (25 AFAP + 75 EZ) @ 3-3:30

    did a set with Jim, used fins
    5 x
    75 kick @ 1:15
    1 x 25 AFAP @ :45

    100 EZ

    3 x
    4 x 25 IM order @ :40 @ 100 pace
    1x 50 EZ

    150 EZ

    Total: 2900



    ~~~~~~~~~~~~~~~~~~~~~~~~~


    I took yesterday off, felt wretched. Rallied a bit today, but still low energy. Did not feel up to a USRPT set. I will have very few swimming options the next few days. The pools are all closed for spring break etc. On the upside, my elbows are feeling better. Not 100% but getting there.

    I'm looking forward to watching NCAAs. Big shocker in the 500 free with Smith not making finals. I hope he's just sick and not a head case like some commenters think.
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout 03/25/2016

    by , March 24th, 2016 at 11:49 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    2 X 100 1:45 1:30
    4 X 50--faster-- 1:00 :50
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:30
    6 X 50 kick 1:10
    50's: 25 fast/25 easy
    1 X 100 swim

    6 X 100 free 2:00
    #1: 25 fast/75 easy
    #2: 50F/50E
    #3: 75F/25E
    #4: EASY
    #5: FAST
    #6: EASY

    4 X 100--best stroke(no free) 2:30
    #1: 25F/75E
    #2: 50F/50E
    #3: 75F/25E
    #4: FAST

    5 X 50 Blocks
    25 sprint/turn/breakout--easy return

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. Week 182 - Thursday

    by , March 24th, 2016 at 08:56 AM (After a long rest)
    I went to bed at 7:15pm last night and despite heavy storms in the metroplex I slept like a log. In fact my wife told me that both my son and one of my dogs kept her up while the thunder rang out around midnight. I did not hear a thing! I have a vague memory of my dog licking me which until my wife said the dog jumped in the bed I did not recall. I woke up for my dryland and swim double early and felt ok today.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Did lots of medicine ball and power roller exercises today
    5 mins of stretching

    Swimming (LCM)
    400 free with snorkel
    6x50 catchup on 1min
    8x50 kick on 1min
    6x100 pull on 1:30
    2x(4x50 free with find on 1min done as open,close,easy,fast)
    200 easy

    i really worked my abs today and I was very sore when I dove into the pool. I only have about 1 week of dryland and 2 weeks of swimming before I start my taper. I used the swim today as active recovery and only moderately pushed the kick so I could make the send off and came in around :50s and then the fast 50s during the open,close,easy,fast set. I am still feeling run down but not as bad as Tuesday. I still plan on seeing the doctor for a full blood culture to see if there is anything else going on. I had to move my appointment from yesterday because of work but plan on going in later today.
    Categories
    Swim Workouts
  11. 3|23|16 stretching and plyo

    about 80 minutes

    Did a few sets of:
    • vertical drop and hops
    • static track stance, then move into proper streamline with an inhale
    • moving yoga stretches
    • abdominal stuff
    • RC stuff


    Wonder what to try in pool tomorrow
    Categories
    Uncategorized
  12. Week 182 - Wednesday

    by , March 23rd, 2016 at 08:38 PM (After a long rest)
    I slept really well last night and felt like I had more energy this morning. It's been cooler than we have had the past month and the wind has been really strong which has kicked up all sorts of allergens and I was dreading the next few days. To my surprise My allergies felt much better today.

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

    Main sets
    8x75 Rotator IMs on 1:10
    3x(4x25 free on :35 done as open, close, easy, fast)
    16x50 free at 200 race pace on :55
    200 easy
    8x125 kick on 2:15

    warm down
    200 easy

    i was holding :54/:55 on the rotator IMs. On the open, close, easy, fast I felt decent. I was not looking forward to today's race pace set but went for it and was out in :26 and then managed to hold :27s. I hurt like I normally do but this actually hurt way less than yesterday's 20x50s at 1000 pace. I was really happy that despite being slower than I was about 6 weeks ago I did not feel half as bad as I have the past 2 weeks on this same set. On the kick set I was able to come in on 1:50s.
    Categories
    Swim Workouts
  13. Mon-Wed Mar 21-23

    by , March 23rd, 2016 at 08:26 PM (Senior Sprinting)
    Monday
    400 warmup
    4x25 from the blocks
    Several starts
    50 nb

    Tuesday
    Traveling on business, just some stretching in the hotel room

    Wednesday
    Still on the road, but made it to a nice health club
    Short Bridge workout
    400 warmup
    3x25 on :30, all out no breath. Mid-11s.
    100 ez
    2x50 nb
  14. Sarasota Y Sharks Masters 5:30 AM Workout 03/24/2016

    by , March 23rd, 2016 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:45 --
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 free 2:00
    #1-6: strong--85/90%
    #7 @ 100%
    #8: easy

    1 X 200 kick 4:30
    6 X 50 kick 1:05
    1 X 100 swim

    8 X 50 stroke/choice no free 1:20
    All 8 strong--85/90%
    IM'ers: 2 fly/2 back/2 breast/2 choice

    8 x 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. 3|22|16 SCM

    WARMUP
    500 flutter kick
    • board and snorkel
    • 12:26 negative split at 250

    MILD SPRINT FINS
    6 x 25 fr on 0:40
    14 x 25 fr on 1:00

    DRILLS
    10 (3 x 7m) on 1:00
    • Breakout into 2 fr strokes & flipturn (7m), kick out from dig and roll to back for suicide turn (7m), do a br pullout (7m), glide back

    20 x 7m on 0:30
    • Breakout into 2 fr strokes & flipturn, glide back




    Drylands
    2 min on treadmill at 9.5 mph
    Worked legs, chest, back, shoulders, arms with high reps
    Categories
    Uncategorized
  16. Mon-Tues March 21-22

    by , March 22nd, 2016 at 04:01 PM (The FAF AFAP Digest)
    Monday:

    Drylands:

    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
    HS hi row, 170 x 4 x 5
    extreme angle goblet squats w/DB, 35 x 3 x 10
    good mornings, 95 x 4 x 5 (max)
    straight arm dips, 75 x 3 x 15
    explosive leg extensions, 105 x 3 x 25
    lateral raise, 65 x 4 x 5
    squat jumps w/10 lb DBs, 2 x 5
    altitude drops, 5
    altitude drops + standing broad jumps, 5
    standing broad jumps, 5

    Swim/SCY/Solo: 1500 EZ




    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 rounds: (1 round free, 1 round breast, 1 round back kick)
    8 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    1 x 100 EZ

    150 EZ

    8 x 25 no breath free w/paddles @ :45
    150 EZ

    Total: 2800



    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Still under the weather/little energy. Not sitting on the couch all day, but it's a far cry from the huge energy I've had the last three months. Not sure whether it's a bug or allergies or both. Both ears and my throat hurt. I did get a pretty good gym session in yesterday, especially with the max on my favorite SDK exercise (good mornings). Hope tomorrow that I'll have a better day in the pool.

    Updated March 22nd, 2016 at 05:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 03/23/2016

    by , March 22nd, 2016 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 150 2:45 2:30
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:30
    Second 50 faster

    4 X (4 X 50--Descend 1-4 within each round
    Rounds 1/2: free on 1:05
    Rounds 3/4: stroke 1:15

    6 X 200 pull 3:20
    Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  18. Week 182 - Tuesday

    by , March 22nd, 2016 at 08:38 AM (After a long rest)
    I had a good night of sleep and headed to the gym a few minutes earlier than normal. We had a large group this morning despite it being early(4:15am)

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

    Swimming
    400 free with snorkel
    6x50 catchup on :45
    12x50 kick on 1min
    3x(4x25 free on :35 done as open,close,easy,fast)
    20x50 free at 1000 pace with a flip(to feet) on :45
    200 easy

    i felt really tired throughout the whole workout today. I even questioned skipping the swimming today but decided to give it a go. I felt very tired in the water but my stroke did not feel too bad today. On the kick I was holding :41/42s. I was again not very quick on the open,close,easy,fast set. On the 20x50s I was out pretty strong going :28 and then held :29s until about #12 where I slipped to :29 high/:30 low which I held until the last 50 where I touched in :29. This set hurt really bad from about #4 and honestly felt like quitting a couple of times. I did not and I am glad I was able to hold this together. I don't think I would have come anywhere close to these splits with a straight swim and my energy level is about as low as I can remember. I think it maybe time to get some blood work done to see if something else is going on.
    Categories
    Swim Workouts
  19. 3|21|16 SCM

    15 x 50 on 2:00, as 25 fr fast / 25 easy, odds with fins on
    • 14 highs to 15's, and 12's for the finned

    30 x 30m on 1:00 as 15m AFAP fr (speed with a breath) / 15m easy
    • 7 highs to 8's
    • each had one high speed breath after 4th stroke with no need to


    I truly believe my speed is where it should be now. Have dropped the former DPS concept. I just focus on minimizing movements and keeping arms moving fast and light, swimming on top of water. Don't care how many strokes I take per length for now. Seems to work. Before this, I channeled my attention to catching water way out front and applying max force. I've learned torque doesn't create speed, it causes slippage, speed comes from power, and power is work accomplished / time (armspeed). Shoulders like this too.

    Last night I read (online: swim ee) some of Dr. Rein Haljand's implementation of swim mechanics. I think it boosted my stroke awareness a little and perhaps broadened my perspective some.

    Updated March 21st, 2016 at 10:50 PM by __steve__

    Categories
    Uncategorized
  20. Sun March 20

    by , March 21st, 2016 at 11:46 AM (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.
    Categories
    Swim Workouts