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  1. Monday 10/28/13

    Monday 10/28

    PM only SCY

    300 swim
    200 kick
    8x25 @ :40 drill
    3x100 @ 1:20 pull w/ buoy + paddles + snorkel

    4x25 @ :40 V.S.
    100 EZ
    10x25 @ 1:30 AFAP w/ fins (FL - 10.4, 10.6; BR - 12.6, 12.6; FR - 9.7-9.9 on all 6)
    100 EZ

    4x100 @ 1:40 AE FR kick w/ board (held 1:32-1:34)
    6x25 @ :45 BEST AVG FR kick w/ board (held :17-19)
    4x100 @ 1:30 swim w/ fins 2nd/4th 25 FAST (held 57s)

    200 EZ

    Total: 4650
    Swim Workouts
  2. Workout 10/27/13: morning

    by , October 28th, 2013 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    300 FR/200 BK/200 IM drill/4 x 50 b/c

    kick swim pull (board/AP/buoy)
    050 100 200
    100 150 300
    050 100 200

    150 loosen and out
    (Solo/Rec/2300 yds/40 min)

    Quick swim this morning before work. Had one talk about Shingles Shots lined up, plus two off-site Flu Shot clinics today, so a little stress relief to begin the day.

    I missed two events due to work today, the installation of the NEBC President and the dedication of the college's library, although I did head up after work and got songs came. Kinda bummed about that, but I'll keep on plugging.
    Swim Workouts
  3. 10|28|13 SCM

    by , October 28th, 2013 at 05:47 PM (Blog)
    Did a swim on the 26th, shoulder was bugging me so it was mostly flutter and breast kick.

    Today was 20 x 25 on 1 hypoxic free with fins. Concentrated on keeping the speed high, effort less, and form solid. Also practiced touching the wall stretched out on side real lengthy.

    13's -14

    Discovered that for a 25 I can make use of less rotation, not sure it will help me 50 wise.

    Left Shoulder - felt fine today, a good relief
    Ear - seems a little better but still infected
    Rash - is gone
    Left lat (new) - slightly pulled
  4. Monday, October 28, 2013 10:30-11:00am

    by , October 28th, 2013 at 04:14 PM (Fast Food Makes for Fast Swimming!)
    I was just sluggish this morning. Slept in late, but that was more because I was working till 1:00am also. Probably tired as well from the weekend of travel down to Oregon, swimming, and driving back basically in a 24-hour period, and having to jump right back into work again on Sunday. I didn't even get to enjoy any NFL games!

    200 Free
    100 Back
    200 Free
    5 x 100 SDK w/ long fins @ 1:40 (1:15s)
    5 x 100 Free Pull @ 1:20 (1:13s)
    100 Free and out

    1600 Yards
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/29/2013

    by , October 28th, 2013 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 4:00
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    1 X 100 swim

    1 X 100 2:00 2:00
    2 X 50 fast 1:00 1:20
    Four rounds.
    50's: Rounds 1&2:free Rounds 3&4: stroke

    8 X 25
    odd: build to race finish
    even: blocks/sprint

    8 X 100 choice 2:15
    odd: easy
    even: up tempo:85/90%

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Sprint Classic, Oct. 27

    by , October 28th, 2013 at 11:34 AM (The FAF AFAP Digest)
    Back from a long, restorative weekend in VA. The highlights of the meet were seeing all my PV friends and defending my title in the Battle of the Drop Dead Sprinters. I was pretty pleased with the meet results. I've only competed one day since Indy Nats and the rust showed with a fair number of technical miscues. In retrospect, I wish I had rested a couple more days. And I will no longer get deep tissue massages 5 days before a meet; I wasn't fully recovered.

    50 fly, 26.4

    This was probably my worst race and the furthest off my PR. Got off the blocks fast, but went in a little on the left side of the line and then had an iffy first breakout. I pushed off too shallow on the turn, was forced to take 2 kicks less than planned, and had an even worse breakout. It was capped off by having to kick in to the finish. Still, last year my in season time was a 26.8 before dropping to time at zones and nationals. With a taper and better execution, I could easily chop half a second off. And anytime you're under 27, that's pretty darn fast.

    50 free, 25.1

    This was a solid race. Teen Fort had some friends in the stands (watching their HS coach compete in his first masters meet!) and they video'd the race for her. I had a good start (12 SDKs), breakout and fast turn. The only issue was that my flutter kick completely peetered out the last 10 yards. This could be either due to the legs not being rested or to the fact that I need to work more on flutter kick endurance. This is slightly faster than the 25.2 I posted in mid-season last year, probably due to taking more SDKs.

    50 breast, 33.1

    Uh, I had to take another look at the clock on this one. 33.1 in my third event of the day with only about 30+ minutes rest after the 50 free?! That's only .3 off the PR of 32.8 that I swam at Indy Nats and my second fastest time ever. I had extremely good breakouts in this race, rare for me in breast. But I had to short stroke both walls. So I was happy to see this time; I expected to swim at least .5+ slower. I may check this event off my list for the year and not worry about it.

    Battle of the Drop dead Sprinters:

    Fall didn't make it to the meet, but I had a good battle with a 24 year old college swimmer. I ended up with a cumulative time of 52.02. I won the battle with a large 1 second margin in the 25 back. Both fly and free were extremely close.

    25 fly, 11.98, 1st

    Perfect swim, and the first time I've ever been under 12. Last year, I was 12.30. I took one less stroke than usual, so was somewhat worried I was past the 15.

    25 back, 13.08, 1st

    Another very good swim, same time as I went last year.

    25 breast, 15.20, 1st (.05)

    Solid swim, great start, had to glide into the wall a bit. Barely hung on to beat a real breaststroker a few lanes away.

    25 free, 11.76, 1st (by .05)

    This was a bit of a half hearted effort. I knew I would win at this point and was freaking exhausted. I had a super long glide at the finish. Should definitely have taken another stroke. Just didn't feel like it.


    Overall very pleased with the results. I was dead after the meet and really feeling it this am. 250 AFAP yards of racing is about my max for 1 day. All my starts were very good this meet, so practicing them at Pitt probably helped. I really should get in a recovery swim today, but that will likely have to wait until tomorrow. Lots of errands to do! It was great to see all my friends in VA. I did lunch with Speedo who says he may hit some Patriot Masters practices this winter.
  7. Week 57 - Monday

    by , October 28th, 2013 at 09:35 AM (After a long rest)
    I had a good nights sleep but woke with some discomfort in my left ear this morning. It's not bad but I think I may be coming down with an ear infection. Today's workout was tough and me leaving my equipment bag at the house and having to borrow equipment from the pool did not help. This was another long workout(this is my last long week in this cycle).

    Warm up
    400 free
    6x50 catchup on 45

    Main set
    8x400 pull on 4.40 descend 1-4, 5-8
    8x100 kick on 1.50
    10x50 on 40 working on little finger entry and turns

    Total 5200scy

    The 400s I went 4.20,4.17,4.13,4.10 on round 1 and then 4.16,4.13,4.10,4.08. The kick I held 1.30s. The last set of 50s I was pooped and held 33-34s. Overall a long hard workout today. I hope my ear does not cause me any issues this week since I have the USAS meet on Saturday and Sunday.
    Swim Workouts
  8. right shoulder needs some tlc

    by , October 28th, 2013 at 08:27 AM (Mixing it up this year)
    My right shoulder is hurting a little again and with some modification in my stroke I was able to swim fine. I need to work the knots out better. Something I don't always find the time to do.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/paddles holding 1:30's
    5x100@1:45 free w/snorkle maintain a 6 beat kick
    500 free kick w/zoomers every 3rd 50 FAST
    5x100@2:00 free nice and loose work the dolphin kick off the turns

    Total 3500 yards
    Swim Workouts
  9. Workout 10/26/13: morning

    by , October 27th, 2013 at 11:36 PM (Maple Syrup with a Side of Chlorine)
    Got to sleep oin then headed to the pool armed with jbs's scm main set to try out:

    200 swim/300 kick-pull by 50/4 x 25 b/c on :15sr

    100 easy
    5x100 on 1:40 (I did 125's - held 1:36)
    200 easy (225)
    4x100 on 1:45 (125's - held 1:31)
    300 easy
    3x100 on 1:50 (125's - held 1:26)
    200 easy (225)
    1 x 100 AFAP (did 1:21, then 25 easy)

    GregJS left here, I continued with 900 yds IG (150 segments) then out
    (Masters/Rec/4050yds/85 min)

    Great workout! I used jbs's scm times for our guys and did 125 instead. We're going to try this flipped around next month sometime just to see how it feels.

    Went to a funeral for my friend, a gentleman in his 90's that I have mentioned was a great mentor to me. His favorite verse is Isaiah 41:10 - good to keep in mind.

    After that I mowed the lawn then tiled for a few hours at the school.

    This morning I helped my brother again at registration for the cyclocross race here in town that he helps to organize. Here is a video of clips:

    Then off to church in the morning, a 3.8 mile run in afternoon, church at night and now I'm off to bed!
  10. Sunday 10/27/13

    Sunday 10/27

    AM only SCY

    "CASC Invitational Day #2"

    400 swim
    8x50 @ :10 rest odd: kick/drill, even: drill/swim
    4x25 @ :10 rest V.S.
    300 EZ

    100 BK - 1:02.46 (30.31/32.15)

    I really only entered this as a throwaway event to be able to "race" before the 200 BR (which was near the end of the meet) and fatigue myself a little to try and race tired in the 200. I also never really swim backstroke, but this WAS a lifetime best by 1.5 seconds.

    200 BR - 2:17.06 (30.79/34.64/35.45/36.18)

    Not at all upset with this time right now. I definitely felt the fatigue in my legs from the 100 BK and from training in general. However, my stroke felt smooth for at least the first 150. I had some poor turns (including a hand slip, streamline collapse, and mistimed stroke count to turn), but definitely think I am due for a great 200 BR when I taper in December.

    800 assorted warm-up/warm-down

    Total: 2300

    It was also tough warming up/down for events after the meet got started because this pool is just an 8 lane venue with a side "therapy" pool. No lines, MAYBE 15 yards long, and total chaos when 30 people are trying to use it at the same time. I did get in a proper 500 EZ during the 10 minute break which came 30 minutes AFTER I swam the 100 BK! I had no proper warm-up before both events though.
    Swim Workouts
  11. Saturday 10/26/13

    Saturday 10/26

    AM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + strapless paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill

    5x100 @ 1:20 smooth D1-5 (1:10, 1:07, 1:04, 1:01, :58)
    100 EZ

    Total: 2600

    Only had time for 45 minutes of swimming before I had to get the college team ready for a meet this afternoon.
    Swim Workouts
  12. Saturday, October 26, 2013 Linfield Alumni Meet Recap

    by , October 27th, 2013 at 03:20 AM (Fast Food Makes for Fast Swimming!)
    I had a great time today, even though it only lasted a short while. The actual competition portion of the meet was maybe an hour and a half. Very tiring for those who swam a bunch. Some people were just there for social hour. Not me...I'm going to swim after traveling this far!

    Scheduled order of events:
    200 Medley Relay - Fly
    100 IM - I would've done this too, but I was saving for the Fly
    100 Breast
    200 Free (200 Fly)** done as a bonus heat
    50 Free - did a 25 of it
    200 IM
    50 Breast
    100 Fly
    50 Back
    100 Free
    50 Fly
    100 Back
    200 Free Relay - Leadoff

    I swam each of the BOLDED events above.

    It was a very fun day. We had about 20 alum there this year, which is just huge! Mainly all recent grads who I didn't really know. There were a few from the early 2000s that I'd heard of, and swim in other alumni meets before with, and another from the class of '95, who was the former 200 and 500 Free record holder before I arrived on campus.

    200 Medley - I was with two girls (who did Back and Dolphin Breast). I did Fly, and another speedy guy did Free. We were in a bring up the end of the heat situation, so I just tried to catch up, as did Kevin - our anchor leg.

    The 200 Fly was just a challenge I threw to the coach a while back on Facebook, to see what he had for kids this year. The best he could give me was a freshman with a lifetime best of 2:19. Well, I made a race of it...going out in 1:01 at the 100 split, right on par with my normal in-season swims. I could see I was way ahead of the other boy, so I stopped and waited for him at the 175 mark. Then we raced the final 25 home. I still finished in 2:18, and he was 2:19. My friend said I was on the wall a good 10 seconds or so, so I was probably looking at a pretty decent time had I continued on to the finish without waiting. The freshman thanked me for waiting for him, and not crushing him badly.

    50 Free - "We" went a 21.66. I took the 2nd length of the race with a running dive start from the turn end of the pool. I'm not sure who did the first length, but I just said, "hey, go swim a 25 and I'll relay it with you". The 21.6 is right on my lifetime best time. To think I used to actually go that fast on my own legally!!

    200 IM - more of a stretchout swim. Had I realized there was two alumni kids relaying it against me in the far lane I would've tried a little harder to beat them. They went 2:16 to my 2:20.

    100 Fly - my real race with the two guys on the team who can really swim. I took this one as a running start again, timing the "take your mark" with my run pretty well. Gary (the coach) didn't know I was doing a running start though, and just as I came in said "stand up"...and I was airborne! It was great! I ended up giving away what I was going to do, but repeated the running start again. I was caught by the 50 point of the race by one kid though, and he and I raced to the finish. I ended up getting touched out at the end though. We were both 58-lows on the clock.

    100 Free - this was my cooldown. I did a negative split race though to catch up and pass quite a few kids. Went a :57something

    100 Back - this one was a "I'm a cheater" swim (like none of my other swims). I had my short fins in my bag, and put them on for this race. My SDKs off the start and first turn were great, and then the oxygen debt started to fatigue me. I managed to go a 1:00.5. Decent I guess.

    200 Free Relay, I led it off with a 25.04. I'm not the greatest at sprinting anymore, but our team ended up winning the relay. This is the Alumni's event anyway, they always have to win this one!
  13. Saturday at the Y

    by , October 26th, 2013 at 05:31 PM (Mixing it up this year)
    Not too bad of a workout today

    500 free
    500 free kick w/zoomers
    4x50@1:00 fly w/monofin held 35's
    4x50@1:00 fly kick w/monofin
    2x50@1:00 fly w/monofin
    10x100@1:30 free w/paddles & bout
    500 free kick w/zoomers
    500 free w/snorkle
    100 scull drills

    Total 3600 yards
  14. Week 56 - Saturday

    by , October 26th, 2013 at 12:22 PM (After a long rest)
    I rushed home last night to attend one of my sons concerts only to find out that my daughter was over at a friends house and I was told by my wife to stay and wait for her to come home before coming to the concert a little later. Long story short I fell asleep in the chair and my wife somehow picked up my daughter after the concert and I slept through it. I ended up going to bed when they got home and woke bright and early this morning feeling pretty good.

    Todays practice was a little surprising and a nice change up from the rest of this week. We still did long yardage but we did some best average 100s(remember I said this was my coaches favorite set and they suck-well they did today). Despite the intensity I did great and I am feeling really good about where we are currently.

    Todays swim:

    Warm up
    6x200 with snorkel on 2.40 working turns and stroke

    Main set
    6x100 free best average on 3mins with an active recovery 50 between 100s
    200 easy
    10x50 kick on 50
    1000 pull with snorkel
    1000 swim with snorkel with every 4th length streamline kick
    8x50 free working on getting my right hand to enter little finger(pinky-despite living in the US for most of my adult life I still struggle calling it my pinky)

    Total 5100scy

    I felt really strong on the best average 100s. The first one I went 55 and then held 54s(mostly 54 lows according to my coach) until the last one where I went 53. 54 best average is the best I have done on this set and I felt good throughout. I did feel my stroke shorten and my coach told me I had a couple of turns where I did not go straight over but rather around(I had this challenge prior to nationals and thought I had worked it out). On number 4 and 5 my kick fell off on the last length too, so still have a lot to work on.The kick hurt pretty bad but I held mainly 41-42s, which again is really good for me. The long warm down was due to lots of other age groups coming in early and pool space got cramped due to a high school meet later today moving start time forward. I ended up finishing up by doing the warmup of another group.

    After the swim I lifted and focused on legs today, which was tough both physically and mentally after a fairly long workout in the pool. I did my normal 3 circuits with 10,8,6 reps per circuit with increasing weights. I am significantly increasing weight on all exercises which is great to see. I am also feeling this progress psotively affecting my swimming which at the end of the day is my only reason for lifting and rewarding to see and feel.

    3x(leg extensions, leg curls, leg press, lungs, bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside)

    I had about 20 minutes between my workout finishing and when I had to turn around and take my daughter back to the pool(I live about 10 mins from the pool) for her workout. She is swimming as I type and she is doing awesome. Today is an awesome day but I suspect it will fly by!

    Updated October 26th, 2013 at 01:14 PM by StewartACarroll

    Swim Workouts
  15. Friday, October 25, 2013 8:15-8:45am

    by , October 25th, 2013 at 08:02 PM (Fast Food Makes for Fast Swimming!)
    Got to get back in the pool this morning after 4 days away. The YMCA had a pool closure this week to install some kind of new thing in the pump room, and also had a crew there to fix the gutter system that was breaking away, and causing a serious safety issue. At least they got it all done like was planned, so I was able to go in for a quick dip before getting on the road for Oregon.

    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    100 Free

    4 x 50 Fly @ 1:00, Drill down, Fast Fly back
    100 Kick w/ board
    200 Free stretchout and gone

    1500 Yards

    Now I'm in Portland at my grandparents, and tonight will go visit my sister in Beaverton where I'll stay the night. It's nice to have free hotels available.

    Tomorrow I'll be heading down to McMinnville, OR, home of Linfield College where I attended from 1995-1999. I just realized that I'm 36 now, was 18 when I was a freshman. I might possibly be swimming against some freshman that weren't even alive (or close) when I was a freshman there. <-- Me

    Not sure which events I'll be doing. It'll be a modified short format type of meet, with the 50s/100s of each stroke, 100/200 IM, 50/100/200 Free, and 200 Free/Medley relays. There may be other events as well. I'm trying to get a race against some of the guys in the 200 Fly to see how well I fare against them. Or a 400 IM.
  16. Fun Friday, Oct 25, 2013

    by , October 25th, 2013 at 07:31 PM (Trying to Train Smarter, Not Just Harder)
    I mean fun in a sarcastic kind of way. Typical 12 x 100 on 1:20 for the main set. The fun part for me was that I'm playing hooky from work to work w/bricks instead! I was supposed to do some masonry work last weekend, but it was dreary and rainy. I want to just get the dumb thing done so I can move on to my next project!

    500 back/free
    500 locomotive pull
    8 x 50 kick @ 1:00, desc 1-4 & 5-8
    100 over under
    12 x 100 @ 1:20, rest a minute before #12
    200 easy
    20 x 25 kick @ :30, down easy, back sprint
    200 easy
    300 pull: steady state w/agility paddles
    300 swim w/zoomers working the walls
    100 easy
    Total:4300 scy

    Water is too $&#* hot! I don't care if it IS below 50 outside!
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/28/2013

    by , October 25th, 2013 at 05:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Our SCM meet happens on Nov 9-10. Our taper/rest/preparation begins today.

    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 25 build to fast :45
    1 X 50 sprint/blocks
    1 X 100 easy
    Choice, four times through.

    8 X 50 kick 1:10
    1 X 100 easy swim

    8 X 25 :45
    odd: build to race finish
    even: sprint

    1 X 100 easy

    10 X 50 pull or swim
    5 on :40
    5 on :35

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Hottub workout, Oct. 25

    by , October 25th, 2013 at 04:23 PM (The FAF AFAP Digest)
    Hottub, 20 min

    Swim @ OakMarr: 1550 of slow swimming, drills & shooters

    Hottub, 20 min


    Back at my old stomping grounds! I was so happy to see the hottub. Pittsburgh is sadly bereft of hottubs. At some point, Mr. Fort and I plan to put in an in ground hottub outside. I'm still sore from the deep tissue, especially my left hip. I think the soak helped a little and I plan a repeat tomorrow. A friend commented that I had lost weight. I stepped on the scale and, yes, I was 6-7+ lbs down. I suspect it's a combo of stress and absence from the gym/loss of muscle mass. I always bulk up when lifting and slim down when I'm not. I recall losing 15 lbs in a year in college when I stopped swimming and lifting.

    Dinner with my BFF tonight!

    Updated October 25th, 2013 at 06:12 PM by The Fortress

    Swim Workouts
  19. Workout 10/25/13: morning

    by , October 25th, 2013 at 02:14 PM (Maple Syrup with a Side of Chlorine)
    Ran Wednesday night after work, two mile loop in just under 19 minutes. Felt strong on the hills, and my hands were cold since it is getting a tad chilly in these parts. I found my long sleeve running shirt, now to find some gloves.

    Class last night after work was good, even though I was only there for an hour. The teacher made a good example out of me - I used Strong's Concordance but was looking up Hebrew words instead of Greek. FWIT, use Hebrew for the OT and Greek for the NT when doing word searches with Strong's even though the numbers are the same

    200 FR/200 BK/200 IM drill
    600 Shark Swim
    100 loosen and out
    (Solo/Rec/1300 yds/20 min)

    Quick swim before work - had to pick up the day for my boss. Need to do it again in a couple of weeks. Masters tomorrow.
    Swim Workouts
  20. Week 56 - Friday

    by , October 25th, 2013 at 01:06 PM (After a long rest)
    I decided to not do leg exercises in the weight room last night since I was still sore from Tuesday. Instead I did my normal circuits but focused on back and chest. I lifted pretty hard but for some reason I never have the same soreness as I do with legs. My wife affectionately calls me chicken legs!

    I woke feeling pretty good this morning and had a great workout. My legs felt better today and I had little to no after affects with my chest and back. Today had more speed than any workout so far this week but we still kept the yardage up.

    Weights last night was 3 circuits going 10,8,6 reps per circuit.

    3x(bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extensions, lat pull down hands inside, lat pull downs hands outside, medicine ball throws gainer the wall)

    todays swim

    warm up
    400 free with snorkel
    6x50 catchup on 45

    main set
    8x200 pull with paddles on 2.30 descend 1-4 with snorkel and 5-8 without paddles
    8x75 IM order no free on 1min
    10x100 kick with fins on 1.20 holding under 1 min alternating back and with kick board
    10x50 free best average on 1 min

    warm down
    400 free

    Total 5600scy

    i felt really strong today. On the pull set round 1 I went 2.10, 2.07, 2.05, 2.03. Round 2 I went 2.05, 2.03, 2.00, 1.57. The IMs were touch and go; initially I went 55 but came in around 58s for most of these. The kick set I went out a little quick and went 56 on the first back 100 but then held 58s and 59s. The best average free 50s I felt really strong and held 26s on all of these. My coach said that for each 50 I was slower than 27 he would make me do an extra 50 and I was determined to not do any extras. There was also a young guy swimming with us who my coach kept ragging about letting the old guy(me) beat him and again I was determined not to allow him to beat me. I was really excited about how I felt and swam today. My best average 50s on 26 was great and what made it even better was that this came after a lot of long fast swimming. I think the weights are starting to pay off!

    I have my first USAS meet next weekend and I will have another long week yardage wise before then. It's looking like this week will be another 32k week.
    Swim Workouts