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  1. Week 126 - Friday

    by , February 27th, 2015 at 08:14 PM (After a long rest)
    Yesterday was a blur. I had a one day up and back trip to Denver leaving Dallas at 7am and coming back at 7pm. The weather has been pretty wintery and I always have fears about delays. As it turned out getting out of Dallas was no problem and I made my meeting in Denver with no issues. Coming home was a different story with a 3 hour delay which meant we landed at DFW around 2am and it was almost 3am when I got home. Despite the travel difficulties I made it home safe and the trip was worth it from a business perspective.

    Today I slept till about 9am and had a leisurely morning catching up on emails. I emailed a few people last night and cancelled my morning meetings because I knew I would be tired, which I was. I emailed one of my training partners and agreed to workout at lunch.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    6x100 kick on 2mins
    6x(2x50 kick on 1min, 2x75 build by 25 with last 25 all out. on 1:10)
    12x50 drill swim by 25 on 1min

    Warm down
    200 easy

    Nothing to write home about today. I felt like I had been backed over by a truck but put this down to the late night and all things considered it was not bad. It felt good to swim!
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 03/02/2015

    by , February 27th, 2015 at 03:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    8 X 50 KICK 1:15
    4 X 100 1:30
    1 X 200 negative split

    1 X 200 3:30
    4 X 50 1:00--#4 on 2:00
    Three rounds.
    200's: swim 2 X 100 IM
    50's: one of each IM order

    4 X 250 3:20
    4 X 150 2:00
    250's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Friday, Marach 27, 2015

    by , February 27th, 2015 at 02:29 PM (Trying to Train Smarter, Not Just Harder)
    I feel so cold today! Even while swimming this morning in nice 80 degree water, the wind would blow over my arms and back & I felt like shivering in the pool. And I am NOT sick. Just sick and tired of old man winter. So so grateful I don't live up in the NE. So anyway, I swam a little less than usual, because my heart just wasn't in it today.
    600 back free
    400 kick
    6 x 50 hard/easy
    6 x 100; 2 @ 1:30, 1 @ 2:00 Pull
    100 easy
    6 x 50 hard/easy
    4 x 150, free/stroke/free
    4 x 200
  4. Late evening swim...

    by , February 27th, 2015 at 11:46 AM (Alex's swim journal)
    Got in last night for a bit of detox swimming at the YMCA and thought I might push it in the middle of the swim, but might have pushed too hard... had a hard time coming down afterward and felt pretty close to a bonk; remembered that I hadn't eaten very much all day, but by that point (9:30-10:00) it was too late, damage was done.

    3500 SCY/63 minutes

    WU (1100 SCY/19 mins):
    200 fr
    200 pull
    200 fr
    200 pull
    200 fr
    100 bk

    1:00 rest

    MS (1800/30:00--all free):
    6 x 50 on :50
    3 x 100 on 1:40
    3 x 200 on 3:20
    3 x 100 on 1:40
    6 x 50 on :50*

    *Knew I'd pushed it too far here, because I missed the interval on the last few and finished the set in 30:05... it was like my arms were quick-hardening cement, in fact the arms/shoulders hadn't felt so tired since the last time I spent an afternoon mixing cement by hand.

    CD (600/12-13 mins):
    600 mixing EZ pull and back
  5. This was a tough one and I didn't bring up the rear

    by , February 27th, 2015 at 08:29 AM (Mixing it up this year)
    Swam mid pack with 2 guys behind me today that meant I pushed the entire time and swam with paddles & bouy the entire time. Yes I was the only female in the lane today.

    Paddles & bouy for everything
    400 free
    300 free
    3x100@1:45 free
    300 free
    200 free
    4x50@1:00 free

    4x100 free descending interval 1:50, 1:45, 1:40, 1:35
    200 free EZ
    3x100 free descending interval 1:50, 1:45, 1:40
    200 free EZ
    2x100 free descending interval 1:50, 1:45
    200 free EZ
    100 free fast
    200 free EZ
    200 slow no paddles & bouy

    Total 3700 meters
    Swim Workouts
  6. Wed-Thur, Feb. 25-26

    by , February 26th, 2015 at 05:23 PM (The FAF AFAP Digest)
    Wednesday Drylands + recovery swim

    rehab ex
    good mornings, 85 x 4 x 5
    DB rows, 30 x 4 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    zercher squats, 65 x 4 x 6
    bent over rope pulls, 90 x 4 x 8
    straight arm dips, 75 x 3 x 25
    combo skull crushers + straight leg raise, 35 x 4 x 15
    crunches w/ 25 lb plate, 3 x 15

    1400 EZ swim

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x (25 @ 100 pace + 25 EZ)
    -- breast, working on pull

    6 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x 25 back @ 100 pace (15s)
    -- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
    50 EZ

    3 x (10 x 25 @ 100 pace + 100 EZ)
    fly w/fins @ :45
    breast @ :40
    dolphin kick w/fins @ :40

    Total: 3200


    Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.

    Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.

    Updated February 26th, 2015 at 05:34 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 02/27/2015

    by , February 26th, 2015 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:15 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

    10 X 100--choice-- 2:00
    odd: easy even: strong--85/90%

    1 x 300 4:30 4:00 3:45
    1 X 200 3:00 2:40 2:30
    1 X 100 1:30 1:20 --
    Three rounds. Round 1 interval left, 2 middle, 3 right. Pull.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. An easy day in preparation for tomorrows Long Course

    by , February 26th, 2015 at 08:55 AM (Mixing it up this year)
    Since I will be in with the fast crowd today I decided to do some easy butterfly.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkel & zoomers
    200 torque drill w/snorkle & paddles
    200 1 arm fly w/zoomers
    200 streamline fly kick on back w/zoomers
    200 fly in 3:31
    500 free

    Total 2500 yards
    Swim Workouts
  9. The road back...

    by , February 25th, 2015 at 10:20 PM (Alex's swim journal)
    Looking back at my posts from the beginning of the year I feel like I've squandered so much time over the last month... trying to get back into shape, but missing so many days. By the middle of February I was practically back to square one again. Last weekend was good, four days in a row with a swim (Thursday thru Sunday), though only the last one was over 2500. Today, after missing two days in a row, I managed to get in 3K.

    3300 SCY in 62 mins:

    5 x thru
    --200 fr
    --100 bk
    --200 pull
    --100 kick
    6 x 50 fr on 1:00

    The long continuous swim is still the thing I think I like the best; it satisfies my need to stay in motion for ever increasing time periods. This workout helped me keep going, but also throw in some variety. Since I only stopped to rest for the cool down (6 x 50 on 1:00), I was never tempted to pull myself out of the water in disgust over my slowness... which happened a couple of days last week when I got to around the 2000 mark. But I've been on this road before, just have to keep plugging away.
  10. 2|24 and 2|25 Ami ta ainda bou e tempu

    by , February 25th, 2015 at 05:55 PM (Blog)
    That's Papiamentu for "I am still under the weather"

    2|24 weights:

    1 x 35 @ 135lbs

    DB snatches (from below knees to overhead)
    1 x 10 @ 40lb DB's

    Dips + reverse shrugs
    5 x 10 + 5 @ BW

    Rows on iso machine
    5 x 10 @ 45, 55, 65, 75, 85lb each arm

    Machine upright bench (didn't allow elbows to bend past 90)
    2 x 10/5 @ 170/190lbs

    Standing calf raises
    2 x 20/5 @ 180/540lbs

    Tricep cable pushbacks
    3 x 10 reps @ whatever

    Leg curls and extensions
    1 x 10 @ whatever each exercise

    4 x 10 seconds with 40 sec rest

    2|25 LCM

    2100 of various drills with fins
    100 of back with fins
    400 of flutter kicking

    Still trying to overcome this cold/flu/allergy crud I managed to contract last Wednesday. I felt quite lousy during the meet which may have prolonged my recovery, perhaps I shouldn't have done weights yesterday either.

    Updated February 25th, 2015 at 09:24 PM by __steve__

    2014 FINA World Championship
  11. Sarasota Y Sharks Masters 5:30 AM Workout 02/26/2015

    by , February 25th, 2015 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:15
    5 x 100 kick--2nd 50 fast-- 2:15
    1 x 50 swim

    2 x 75 1:30
    4 x 25 fast :40 #4 on 1:20
    Four rounds, stroke--no free

    3 X 200 3:00
    4 X 50-descend- 1:00
    Two rounds-pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Wednesday, Feb 25, 2015

    by , February 25th, 2015 at 11:03 AM (Trying to Train Smarter, Not Just Harder)
    Swam solo today - which was good, because I was so sore from weights yesterday. That's what I get for being sick and laying off weights for 10 days - its always h*** coming back.

    600 back/free
    600 pull w/agility paddles
    400 kick
    100 easy

    4 x the following:
    2 x 100
    2 x 50
    Swim, Pull, Fins, Swim
    300 breast/free - knee hurt the first 25, but eased off pretty quick after that.

    Total: 4000 LCM
  13. Week 126 - Wednesday

    by , February 25th, 2015 at 09:45 AM (After a long rest)
    I was pretty tired this morning after yesterday's swim with the seniors but luckily we had no snow as was predicted overnight. Despite being tired I had a good practice and after loosening up felt pretty decent in the water. We had a very small crowd this morning which I found a little surprising after the pool being closed for a couple of days. I guess not everyone is obsessed as me.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    12x25 under waters with fins on :35

    Main sets
    5x(4x50 free on :35, 100 back on 1:20, 100 kick on 2mins)
    100 easy
    16x50 on :50 swum at 200 race pace

    Warm down
    200 easy

    The first main set was rough but after round 1 i loosened up and it got better. The intent was to swim the whole set strong and was holding :30s on the 50s, 1:08s on the 100s back and 1:25s on the kick. I was very consistent today despite getting pretty tired towards the end. The 16x50s were really tough and I almost quit at 4 but stuck with it and held 27s throughout.

    Now off to fight Dallas traffic.
    Swim Workouts
  14. Tough one today

    by , February 25th, 2015 at 09:01 AM (Mixing it up this year)
    This is just what I wanted to do today.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy went 1:26,1:25,1:24,1:23,1:23
    400 IM in 6:57
    4x25@:45 fly w/paddles
    5x100@1:45 free w/snorkel
    500 free kick w/zoomers

    Total 3000 yards
  15. The Swim Whisperer

    by , February 25th, 2015 at 12:54 AM (From the Executive Director: U.S. Masters Swimming's Journey)
    “Swim whisperer.” This is what I call someone who can calmly and maturely communicate with an upset member and turn a negative communication into a positive one.

    I was included in a recent email exchange between a member and an LMSC chair. The member was initially antagonistic, and the chair took the time to respond in a personal and respectful manner. This response turned things around dramatically and the previously upset member, in kind, responded in a mature and thoughtful way after seeing the chair’s “swim whisperer” response.

    Dear [USMS Member],
    I was forwarded your comment on your USMS registration: “$47!?!? What a scam!” and I was requested to give you a reply. I’m sorry you feel this way toward the membership. You registered with [ABC] club, so I assume you swim with [ABC]. I suspect you pay more in a month for parking at the pool than the USMS registration. [ABC] club will not let us use their pool without a registered and insured organization—that is just one thing USMS provides. The insurance is only valid if all the Masters swimmers are registered with USMS. This insurance not only protects the facility and coaches (some who are volunteering to coach you), but provides liability insurance for the swimmers if they have no other insurance. You’d certainly pay more for a membership at the [XYZ] club (very expensive), or the … YMCA for $53/month. Of course, you may be able to find some pools that have free admission (lifeguards paid by taxes ... when they can be open for their limited hours and likely no coach or other adults too support you).

    I usually feel insurance is a scam, too—no question it’s a “for big profit” business. But USMS offers much more than that. Our Masters Swimming programs are geared for adults who want to swim with others, swim for fitness, swim for competition, swim just to learn to be safer in the water, and we think it’s a benefit to have knowledgeable coaches on deck. When you travel, there’s a network of USMS programs around the country where you can swim with others. You also get a bimonthly magazine with swim information, swimming tips, health tips, and more, and a monthly eNewsletter. You can go online to and create a fitness log online to track your workouts. There are also ePostal events in which you can participate.

    The [LMSC] only gets $10 of the $47 annual fee. In addition to maintaining a Masters Swimming organization here in [LMSC], we also put on … swim meets this year for free, which required paying some officials, renting the facility, etc.

    We do regret we can’t do more for open water swimming, but the restrictions for a USMS-insured event just don’t mesh with the opportunities provided by the open water events already offered. There also aren’t enough participants….

    If you still feel this is a scam, I’m sorry and hope you find another less expensive way to swim.

    Dear [LMSC chair],
    I appreciate your taking the time to detail thoroughly the benefits afforded to me through the USMS registration. I apologize for my tone in my comment during the registration process. I felt that I had been “nickeled and dimed” on another issue earlier in the day and wasn’t in the most pleasant of moods when registering with USMS. Your taking the time to write me is in some odd way worth the registration fee to me in itself.
    [USMS Member]

    Dear [USMS Member],
    Thank you for your reply. We’ve all had days like you describe, where it’s hard to contain frustrations that sometimes come out of nowhere. As it happens, that’s one thing swimming helps me with personally—relaxing my mind … on those tough days. Thanks for joining Masters. I think it’s the cheapest “health insurance” there is.

    My personal thanks to this wise LMSC chair who recognized an opportunity and took a little extra time to help this member understand the value of membership and community of Masters Swimming.

    Updated February 25th, 2015 at 10:36 AM by Rob Butcher

    Staff Blogs
  16. Week 126 - Tuesday

    by , February 24th, 2015 at 09:34 PM (After a long rest)
    I feel guilty complaining about the weather when I look at the media reports on cities like Boston and New York, however we had an ice storm that came through late Sunday and has pretty much shutdown Dallas the past few days. It's wild to see clear roads turn to inch thick sheets of ice in less than an hour. Dallas only has like one grit truck so once or twice a year the freezing rain brings the city to a standstill.

    As a result of the ice, most school districts shut down Monday, today and likely tomorrow; the national weather center is predicting 1-3 inches of snow tonight. Since our facility is owned and run by the Rockwall ISD the pool is closed when the schools are closed. Yesterday I was bouncing off the walls with no swimming so did Yoga at the house with my daughter following along to a dvd my wife had. It was pretty lame and I hardly broke a sweat. This morning I got up normal time and did 45 minutes of ab focused Pilates I found on YouTube and it was great. 45 minutes of non stop abs which I have felt all day.

    I had a busy day today starting with my annual review with my boss and so I had to get to the office with all the other crazies who seem to come out in the roads when it's icy. I saw one guy accelerate before a bridge and then do a 180 on the bridge. What a moron! Anyhow I made it safe and unscathed into the office and my review went well. At around 1:30pm I got an email from the age group coaches saying that the pool was open for afternoon practice. I had a busy day but somehow was able to bring my last meeting forward a couple of hours which meant I got home with enough time to head to the pool and swim with the senior racer group. These are the fast 17-18 year olds at our club and are coached by Neil walker. I love swimming with them but get to do it so rarely. It's always a fun workout and today was no exception.

    Warm up
    100 free
    300 free with snorkel
    200 kick

    Main sets
    3x(450 done as 25 kick, 25 free, 25 pull, 25 free, 50 kick, 50 free, 50 pull, 50 free, 75 kick, 75 pull
    3x20 vertical kick
    250 done as 125 free drill, 125 back
    3x20 vertical kick) no rest between swims

    2x(400 free on 4:40
    4x100 on 1:25 swum as 50 kick, 50 swim IM order by round
    :40 seconds rest and transition to equipment
    300 pull with paddles on 3:20
    4x75 on 1:10 swum as 25 scull, 50 pull
    200 kick with snorkel, fly, flutter, fly, flutter on 3:30
    4x50 kick on :55 descend 1-3 with number 4 all out
    100 free DPS on 1:20
    4x25 on :40 AFAP)

    3x with fins(100 AFAP on 1:20 swum as 50 kick, 50 free,
    50 AFAP on :40 swum as 25 kick, 25 free
    100 easy on 2mins)

    Warm down
    200 easy

    I felt like I was bouncing off the walls this week without swimming. This one was a lot of yardage(7450 by my counting) but exactly what I needed. I am pooped but with some uncertainty about pool availability the rest of the week I feel good about this one. It was good hanging with the fast kids and the coach gets a big kick out of telling the swimmers to not let old Father Time beat them . It just motivates us all. The 400s in particular were brutal with a few of the guys negative splitting and going 4:00s with me coming in about 5 back. I was in the gutter lane which has steps at one end which make it almost impossible to tumble and push off without getting your feet all caught up in the recessed steps in the wall. I was still happy with the entire set and most definitely held my own.

    Fingers crossed I can get to the pool tomorrow and we will be doing our 200 race pace set. I have to travel to Denver on Thursday for a meeting. Luckily the trip is just a day trip but I am very unlikely to swim and due to a really early flight I am unlikely to lift.

    What a strange week!
    Swim Workouts
  17. Tuesday, Feb. 24

    by , February 24th, 2015 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins
    100 EZ

    Main sets:

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    -- 2 swim, 3 kick

    6 x 25 w/parachute, fins & paddles @ 1:00
    100 EZ

    Total: 3000


    A no imagination workout for me today, as I am still suffering from fatigue and brain rot. But I got er done. Will be back at the gym tomorrow.

    A swim swam article on USRPT, which agrees with me that USRPT is really not for sprinters:
    Swim Workouts
  18. Workout 02/24/15: noon

    by , February 24th, 2015 at 02:54 PM (Maple Syrup with a Side of Chlorine)
    Sunday was another busy snow removal day here in Vermont, so I skipped swimming. Went back to work yesterday and the boys had their final bball game of the year after school so I also skipped the pool. I did not stay completely dry, as our wash has been acting up and reading a F-21 error, so last night I went about cleaning the water pump filter and drain hose (nasty), which has fixed the issue. Here's to youtube for saving me from paying for a repairman!

    Today is a busy day off, as I went to the Drug Task Force meeting this morning before heading to school for Chapel. This afternoon is the end-of-year basketball banquet plus parents/staff vs. kids fundraiser game, so I will have at least two workouts today (and I might even make it to Masters tonight for team practice!).

    200 free/200 back/200 im drill
    2 x (50 kick, 100 AP, 150 pull)
    4 x (25 IMO sprint into 25 easy) on :60
    150 loosen and out
    (Solo/Rec/1550 yds/30 min)

    I am still ahead for the GTD goal this year but need to carve out more time to in order to swim longer. I'm still debating the Harvard meet in a couple of weeks; I will again be able to only make the distance day so I am thinking about either the 1000 or 1650. Need to decide by Friday.

    Updated February 24th, 2015 at 03:00 PM by rxleakem

    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 02/25/2015

    by , February 24th, 2015 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    6 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    3 X 50 moderate to easy 1:00
    1 X 50 @ 100%
    Three rounds--choice

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. So much for an easy day

    by , February 24th, 2015 at 08:31 AM (Mixing it up this year)
    Was asleep for the warmup. The guard laughed when I asked if I could use his rescue tube as my pillow.

    I desided to work on Backstoke and it turned into a good effort.

    500 free
    500 free kick
    5x100@2:00 back w/paddles & bouy held 1:45's
    5x100@2:00 free w/snorkel focus on pull and 6 beat kick
    5x100@2:00 back kick w/zoomers this made my thighs burn in a good way

    Total 2500 yards
    Swim Workouts
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