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  1. Week 127 - Tuesday

    by , March 3rd, 2015 at 09:32 PM (After a long rest)
    I am still not feeling back to normal after last Thursday night Friday morning flight delay. Despite being tired I had a rough night last night waking up several times. Today was a weight workout with an easy swim and after getting warmed up I felt ok.

    Weights

    10 mins on vasa swim bench, done as 90 seconds on 30 seconds off.
    3x(5mins of abs - flutter kick, oblique crunches, leg extension, one arm one leg planks, flutter kick with 45 seconds of exercise and 15 second transition) with 1 min between rounds
    3x(leg press, leg extension, lunges, leg curls, lower back extension) with 10 reps per round at 80%, max, fail, level of effort

    swimming
    400 free with snorkel
    6x50 catchup on :45
    6x100 free on 1:30
    4x100 kick on 1:45
    300 easy
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 03/04/2015

    by , March 3rd, 2015 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 free 1:30
    4 X 50 kick 1:15
    4 X 100 IM 1:45
    4 X 50 kick 1:15
    4 x 200 free 3:00
    4 X 50 kick 1:15
    4 X 200 IM 3:30
    4 X 50 kick 1:15
    4 X 50 warm down 1:00

    4800Y
    Categories
    Swim Workouts
  3. Another day of Sleep Swimming

    by , March 3rd, 2015 at 08:32 AM (Mixing it up this year)
    I just couldn't wake up this morning so I did sleep swimming for most of practice. Even the 400 IM's.

    500 free
    500 free kick w/zoomers
    2x400@9:00 IM in 7:22 and 7:03
    500 free kick w/zoomers
    3x200@3:15 free w/paddles, bouy & snorkel holding 3:00
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  4. cold water, continuous swim...

    by , March 3rd, 2015 at 12:11 AM (Alex's swim journal)
    Yesterday at the YMCA I noticed the heat was off in the pool, which didn't bother me so much because the temp was still probably around 75-78... just about perfect really. Today the temp was much colder. If air temp was around 70, the water had to be in the 60s. OK, maybe low 70s, but it was painful getting in in that dark natatorium (amazing how much warmer 70 feels when you're headed into a sunny outdoor pool!). The age-group kids finishing up their practice as I was starting were complaining about it, so I knew the first few laps were going to be on the chilly side and that I'd better keep moving if I wanted to retain my body heat. I had planned a bunch of drill anyway, so I just did everything continuously.

    3500 SCY/65 mins

    5 x thru
    --200 free
    --200 back
    --100 kick w/ board
    --200 pull w/ buoy

    My kick is feeling stronger and my back stroke is pretty relaxed. Overall I feel a lot stronger now than I did even at the beginning of last week. I'm pretty psyched about getting through 3500 in only 65 minutes even though 500 was kick (no fins) and 1000 was backstroke.
    Categories
    Uncategorized
  5. 3|2|15 LCM

    LCM

    1200 warmup with fins
    4 x 50 fr with fins on 3:00 (29's)
    2 x 50 fr with fins on 1:30 as 15M fast / 35M easy


    weights yesterday:


    • 40/10/4 deadlifts with 135/185/235lb (on smith rack)
    • 25 DB snatches with 35's
    • stiff leg deadlifts


    Legs started to fade quickly during the swim. I am exhausted today, plan to just stretch this evening.
    Categories
    Uncategorized
  6. Sun-Mon, March 1-2

    by , March 2nd, 2015 at 03:53 PM (The FAF AFAP Digest)
    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 80 x 3 x 8
    rear delt flys, 60 x 3-4 x 8
    skull crusher + straight leg raise combo, 40 x 3 x 12
    cable twist w/yoga ball, 30 x 3 x 8 each side
    saxon side bends w/plate, 3 x 15
    kneeling ab crunches, 140 x 3 x 12
    straight arm dips, 75 x 3 x 25
    hip abductors, 110 x 4 x 5
    ?? something else, can't remember

    Too tired to go to yoga.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly

    Main sets:

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on belly
    100 EZ

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on back
    100 EZ

    8 x 50 free w/paddles @ 200 pace @ 1:00
    100 EZ

    8 x 50 back w/paddles & fins @ 1:00
    150 EZ

    Total: 3450


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

    I am not feeling so hot. Last week, I was very tired and headachy, and I attributed it to sleep deprivation and jet lag. But I seemed to get worse over the weekend, even with Saturday off. I am just really dragging, and didn't do anything fast today. It occurred to me today that it might be a sinus infection as I've been congested for some weeks. If this relentless headache isn't gone tomorrow am, I am taking myself to the doctor. I would go tonight, but I have to drag myself back to the pool to coach. The timing for this is very poor as this is a key training time for my upcoming meets.
  7. Sarasota Y Sharks Masters 5:30 AM Workout 03/03/2015

    by , March 2nd, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    8 X 25 sprint kick :45

    10 X 100 2:00
    #1: easy
    #2-10: 50 fast + great turn and breakout/50 easy

    6 X 200 2:40 or 3:00--Pull
    #1-5: negative split
    #6: swim down

    4700Y
    Categories
    Swim Workouts
  8. Workout 03/02/15: morning

    by , March 2nd, 2015 at 10:33 AM (Maple Syrup with a Side of Chlorine)
    After church yesterday I went to the nursing home for the service there, then stayed home for the night. There was a concert a couple of towns east from me, but the snow made a return and I decided to stay put. I was able to catch up on some reading for class, and get in two shoveling before hitting the pool this morning for an easy swim.

    200 free/200 back/200 im drill
    600 Shark Swim
    100 easy and out
    (Solo/Rec/1300 yds/25 min)

    I will miss town meeting day today sure to work, but will hit the voting polls tomorrow morning before work.
    Categories
    Swim Workouts
  9. Week 127 - Monday

    by , March 2nd, 2015 at 09:36 AM (After a long rest)
    I had a fun weekend watching my daughter swim at her meet. Unfortunately as an 11 year old she is still some way off her 11/12 TAGS. Times but had a great season despite all her challenges and get 4 more best times this weekend. I even managed to get a nap yesterday afternoon.

    This morning was a longer distance aerobic workout and it was tough. I did not have my mojo today and everything took more effort than normal. I suspect the last week of strange schedules and weather related delays played into how I felt today. Fingers crossed this week will be more normal.

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

    Main sets
    10x300 pull with paddles on 3:30
    12x75 back kick with fins on 1:05
    10x50 two turn 50s focusing on tight turns on 1min

    Warm down
    100 easy

    I started out at 3:10 on the 300s and descended to 3:06 by the last round but this felt quite tough today as opposed to hitting a rhythm and feeling good throughout as I have done before. I worked the kick set pretty hard and was coming in on :43s. The two turn 50s I was pleased with my turns and actually felt good going over tight.

    7 weeks til Nationals! Hard to believe it's March already.
    Categories
    Swim Workouts
  10. Distance work today

    by , March 2nd, 2015 at 08:24 AM (Mixing it up this year)
    This was a good one, thank goodness for my Garmin counting for me.

    500 free

    4xrest 1:30 between each set
    5x100@1:30 free w/paddles & bouy Round1 held 1:29, Round 2 held 1:27, Round 3 held 1:25, Round 4 heald 1:23

    500 free kick w/zoomers moderate
    500 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  11. 4000 SCY

    by , March 1st, 2015 at 06:07 PM (Alex's swim journal)
    I thought I was going to be really sore the day after sprint work, but felt pretty good and (BONUS) my normal 1650 pace didn't feel like a hard slog... it felt comfortable and relaxed by comparison. Here's what I did:

    8 x 100 fr on 2:00 (desc. 1:32-1:26)
    200 BK on 4:00
    8 x 100 fr on 1:50 (1:27-1:30)
    200 BK on 4:00
    8 x 100 fr on 1:45 (1:29-1:35)
    200 BK on 4:00
    8 x 100 fr on 1:40 (1:30-1:36)
    200 BK on 4:00

    4000 SCY/1:17:00

    Toward the end of the third set of 100s I was starting to feel pretty icky, but recovered my pace after a few reps in the final set of 100s. I didn't miss any intervals in the final set, like I did earlier in the week, so I felt pretty good about that, but I'd really like to find 1:25-1:27 and be able to hold it for a whole set or two.
    Categories
    Uncategorized
  12. How Can We Help?

    by , March 1st, 2015 at 01:00 AM (SWIMMER Editorials)
    We receive a variety of correspondence at the U.S. Masters Swimming National Office, located in Sarasota, Fla. Sometimes readers write about articles they’ve read here in SWIMMER. Sometimes it’s a “reply-to” directly from our eNewsletter series, STREAMLINES. Members and potential members also contact us through our website, usms.org. There’s even a field where one can leave a general comment when registering or renewing USMS membership.

    Some of the comments are compliments; some are not. This is a good thing, as we need your honest feedback to do our jobs well. Regardless of where you live or why or how much you swim, you deserve the best membership experience possible.

    So, who’s on the other end of that keyboard when you press “send”?

    I’ve written about our amazing publications staff here before, and our executive director, Rob Butcher, and education director, Bill Brenner, and their activities and respective insider and coach education blogs. Kyle Deery works closely with Rob and with our passionate USMS sponsors, in addition to working behind the scenes on our National Championship events. Marianne Groenings supports Bill with our rapidly expanding educational products in coach certification and adult learn-to-swim instructor certification.

    But the entire USMS staff works together on your membership.

    Anna Lea Matysek, a longtime swimmer, volunteer, and engineer in Kansas City before she became our membership director, is the one who receives all those comments from the registration software. She and Tracy Grilli, our longest-tenured staffer and a member of the Mighty Mermaids (an impressive sextet of open water swimmers who tackle big swims), go out of their way every day to answer questions large and small from our members. They have literally heard it all—I’m not sure there’s a question they can’t answer, given their combined total of 57 years experience inside USMS.

    Our chief financial officer, Susan Kuhlman, is a new swimmer and triathlete. She comes from a cycling background, but her passion for USMS is contagious. She runs the financials to meet the strictest levels of professionalism and transparency. In the nonprofit world, this is a monumental task. Kathy Anderson supports her in this effort, handling our bank accounts and payables with such humor and good cheer that she brightens the entire office. Claudia Woods, a lifelong swimmer, is our office manager. She keeps us in line and supports us, in equal measure, so that we can support you. There isn’t a single staffer she doesn’t assist in some form or another. Claudia is a superhero.

    Jim Matysek, creator and architect of usms.org, leads the information technology staff. He’s another lifelong swimmer and longtime USMS volunteer. As with Anna Lea and Tracy, his institutional knowledge runs deep. From repelling hackers to helping recover lost passwords, he’s done it all for usms.org users. Jeff Perout, a lifelong swimmer and scholar, has a broad background in software development, including accounting software packages, and spearheads the financial end of our registration software tools. Longtime Minnesota swimmer and volunteer Nancy Kryka and her husband, Jim Kryka, retired to Sarasota after successful software development careers at a Fortune 500 company. But to our distinct advantage, they couldn’t stay retired—they’ve joined the staff and are hard at work modernizing the back-end architecture of usms.org and will be contributing to exciting new features.

    So the next time you write to us, if you want to know who will be answering your question or resolving an issue for you, take a peek at our staff bios and pictures.

    We love swimming and we love working for USMS. How can we help you?

    Updated March 2nd, 2015 at 11:50 AM by Editor

    Categories
    Staff Blogs
  13. Workout 02/28/15: morning

    by , February 28th, 2015 at 09:11 PM (Maple Syrup with a Side of Chlorine)
    The basketball game on Tuesday was fun, and I was only mildly sore the next couple of days despite not having played in about a year. We were up at halftime, but the whippersnappers wore us old folks down to take the win. Yesterday I was able to join the kids as a chaperon for ski day at Mt. Snow. It was cold (high single-digits to mid teens), but the sun was bright and there was not a cloud in the sky. It was great to get out on the snowboard again! Here is a pic of one of the kids behind us...


    Headed to Masters workout this morning ...

    200 Swim/100 Kick/200 Pull (plus 50 drill)

    2 x
    4 x 50 on :55 descend (I did 5 @ :45)
    2 x 100 hard on 1:55 (I did 3 @ 1:30 with snorkel)
    200 DPS (I used snorkel and AP)
    50 easy back

    1 x 50 kick :15sr
    1 x 100 pull :15 sr
    1 x 50 kick :20 sr (I did 100 here)
    4 x 75 on 1:10 (easy-build-fast)
    50 easy
    Work on butterfly as a group (~200 yds)
    out
    (Masters/Rec/2950 yds/90 min)
    -------------------------------------

    Great workout that I found in the my binder. We had a full pool with Greg, Luiza, Rachel, Meg and Kevin, with Tim on his own. I enjoyed a little sweat in the sauna after practice as well.

    This afternoon Lena and I went to a memorial service for Marion C, a 96 year old saint that I first met when I started going to church in 1998. She and her husband (a retired Pastor) welcomed me as I entered the sanctuary with my family, and served as spiritual role models when I accept Jesus as my Savior. They loved each other with a love that I never witnessed before, and also shared that with the lives of anyone that they came into contact with. She continued to play the piano when I later helped with Sunday evening services, and even earlier this year at the nursing home where she resided. At the fellowship time after the service we were able to meet up with friends from years ago and share with each other all the ways that Marion spoke into our lives. Amazing woman of God.

    Updated March 1st, 2015 at 03:11 PM by rxleakem

    Categories
    Swim Workouts
  14. Week 126 - Saturday

    by , February 28th, 2015 at 07:40 PM (After a long rest)
    The DAM Sring Meet was cancelled yesterday due to snowy weather in the Dallas metroplex, so alas I did not get to swim the 400,200 and 100 IMs I had entered. I am not sure if the meet will be rescheduled or it's just cancelled for this spring. I suspect the later.

    instead I got to workout in Rockwall and watch my daughters swim meet. She swam 3 out of 4 best times and this is the second meet where she seems back to her normally happy self.

    Todays workout out was pretty all attended but not many of the guys and girls I train with were there for a variety of reasons. We did our normal race pace set but instead of dropping the send off Tom had everyone go on 2mins which was fine by me today.

    Warm up
    400 free with snorkel
    10x50 kick on 1min

    Main set
    16x100 on 2mins at 500 race pace

    Warm down
    10x50 free perfect stroke
    200 easy

    I felt ok on the 16x100s holding 56/57s the whole way but felt pretty tired on the last 5. Last week although done on a faster send off for sure felt better.
    Categories
    Swim Workouts
  15. first sprint day in a while...

    by , February 28th, 2015 at 06:08 PM (Alex's swim journal)
    Haven't had the motivation or the company to do sprints in a long time, but figured I better start if I'm even going to try to do a meet at some point this SCY season. I am so slow and out of shape! I just did back and free today.

    WU (1000/20:00):
    200 fr
    100 kick
    200 pull
    200 fr
    100 kick
    200 pull

    1:00 rest

    MS 1 (1000 BK/27:00):
    20 x 25 bk on :40 (:21-:23)
    :40 rest
    10 x 50 bk on 1:20 (:45-:48)

    200 recovery (pull/bk)

    MS2 (1000 fr/25:00)
    20 x 25 fr on :40 (:16-:18)
    :40 rest
    10 x 50 on 1:00 (:36-:41)--occasionally took an extra :10-:20 rest if I was really winded, maybe after 3-4 reps.

    CD:
    300--mixed bk, pull, kick

    3500 SCY in about 1:20:00.

    Met some of the kids from the Baylor Swim Club, who came in to use the 2-3 lanes next to me when I was in the middle of my Back set. I thought they might be some random high school swimmers, but they looked a little older, so when I finished I asked them if they were on a team and they mentioned the BU swim club. I told them since they were all college age, they should consider doing the nationals in San Antonio (only about a 3-hour drive for us). Maybe I'll start joining them on Saturdays for their sprint day... it's really hard for an endurance guy like me to get up for sprints without teammates to help push me.
    Categories
    Uncategorized
  16. Friday, Feb. 27

    by , February 28th, 2015 at 03:13 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    800 various

    Main sets:

    5 x (75 smooth fly w/fins + 75 EZ)
    -- smooth fly is basically my 100 pace these days
    -- I seem to have zero fly endurance at the moment, having only started swimming fly again in Jan.
    50 EZ

    5 x (75 back kick w/fins + 25 EZ)
    -- UW 15m+ each length
    50 EZ

    5 x (75 breast @ 100ish pace + 75 EZ)
    50 EZ

    5 x 75 free w/paddles @ 200 pace @ 1:15
    125 EZ

    Total: 3450


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

    I was feeling zonked yesterday and still very sore from weights. Times were all fairly slow. Maybe the body is in shock from the abrupt jump back into training after a layoff and time change. It was really more of an aerobic workout than a race pace workout. I'm going to take today off and then try to regroup with weights and yoga on Sunday.
    Categories
    Swim Workouts
  17. 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!
    Categories
    Swim Workouts
  18. 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)
    SCY
    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
    Pull
    250's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  19. 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
    Categories
    Uncategorized
  20. 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
    Categories
    Uncategorized
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