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  1. Sarasota Y Sharks Masters 5:30 AM Workout 06/16/2015

    by , June 15th, 2015 at 03:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    This will my last post until I return end of June.

    WARM UP:
    2 X 100 2:00 1:45
    1 X 250 4:30 4:15
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    4 x 50 kick 1:20

    2 X 100 build 2:00
    3 X 50 fast 1:20
    Four rounds--choice

    8 X 100 free 2:10
    Strong on all 8--85/90%

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Post call, Monday June 15, 2015

    Finding time to train on a call weekend can be challenging; I missed the Saturday morning practice at the Texas Swim Center but managed to swim on my own yesterday afternoon at Life Time Fitness. I don't particularly like the indoor poor because it is poorly lit with narrow lanes, but the outdoor pool is too warm in summer (and unheated in winter, so in reality it is suitable for training only in May and September). I am planning to join Pure Austin next month as they have a quarry for open water swimming and a heated outdoor pool in addition to the gym. Anyway, I did a long slow warm up outdoors (2000 total) then went indoors for a set of 10 x 100 @ 1:30 (scm) holding 1:20-1:21, which is a set I use periodically to gauge my endurance mid-season. The weekend overall was very demanding physically, so 3000 meters was more than adequate considering that I would need time to recover before Monday morning practice.

    This morning I shared a lane at UT with Mark, Jim (who dropped down a lane to rest for his 10K tomorrow), Kristy, Taylor, Colin, Joe. Whitney coached. I slept all of four hours last night due to a late case followed by endless phone calls, so I was happy with my performance in the pool.

    Warm up:

    500 swim as 100 free/25 breast
    400 swim as 75 free/25 back
    300 free as 50 free/50 fly drill
    200 kick drill (10/3/10)
    100 with eight breaths total (made it)
    I missed half of this answering a page

    Main set:

    4 x (5 x 100, 1-4 aerobic, 5 strong), rounds 1-3 @ 1:30, round 4 @ 1:25. In the first three rounds I averaged 1:21s on the aerobic repeats, 1:19s on the strong ones; in the fourth round I went 1:19, 1:19, 1:20?, 1:21, 1:21 (caught the lane leader on the last two--he was beginning to fade) and felt strong

    1 x 800 with fins as 25 fast with no breaths/75 kick on back--missed half of this answering another page

    5 x 100 @ 1:25--skipped this since I was already out of the water

    Planning to lift weights later today (and take a nap at some point)
  3. Do you supply the spark?

    by , June 15th, 2015 at 12:00 PM (Questions from Coaches)
    Q: Do you supply the Spark?

    A: I always look forward to the fireworks display on the Fourth of July. The brilliant explosion of colors and the sounds that follow ignite my memories of displays I've enjoyed with family and friends in the past. While the public displays with their lengthy and large bursts of colorful lights are fascinating, it's the fireworks my friends and family detonated ourselves that make me smile the most. Maybe it's because you strike the match, you light the fuse, and you anticipate the outcome of your actions.

    Sometimes I get the same feeling when I light a spark in one of the Masters swimmers I coach. The shouts and smiles of success and accomplishment renew my passion for our profession.

    Ask yourself: Do you deliver a spark to each of your swimmers every day? Do you teach them a new skill, create a new challenge, or help them establish a new goal? Do you display a passion for coaching by not just writing a good workout, but by delivering it with a smile and burst of energy?

    Disney and hundreds of other theme parks conclude each day with a magnificent fireworks display as they send us out their gates smiling happily, albeit tired, looking forward to our next visit. Well, I think we all know a few Masters swimmers who are really just grown-up kids loving the energy and excitement of the fireworks a Masters coach brings to every practice and leave yearning for more.

    I challenge you to be the spark!

    Updated July 6th, 2015 at 10:43 AM by Bill Brenner

  4. Week 142 - Monday

    by , June 15th, 2015 at 08:21 AM (After a long rest)
    My daughter swam in the bill Nixon invitational in lewisville, tx this weekend. This 4 day meet is a great meet and is generally very fast. My daughter is in the lower end of the 11-12 age group and did great. She got her first AA time in the 200m back which she was very proud of. It's a hard leap from being AA and AAA times in 10 and under to struggling to make A times in the 11-12 but she is having fun and still enjoying her swimming which is all that matters. Each meet at this age brings its own challenges but she is doing great. I took Friday off work and hung out in lewisville all weekend. I was pooped when I got home yesterday afternoon and can only imagine how tired my daughter was.

    Despite having a good good night of sleep I was still tired when I woke this morning and like the past few days my throat was raw. On Friday before heading to the meet I went and got a strep test which was negative and the doctor thought I had a cold; it does not mean my throat does not hurt though!

    The pool was setup LCM today.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    400 pull breathing every 5 on 5:20
    400 pull build on 5:20
    400 pull breathing every 7 on 5:20
    400 pull fast on 5:20
    200 easy
    400 kick on 7mins(1:45 base)
    200 kick on 3:30(1:45 base)
    100 kick on 1:45
    50 kick on :50
    50 kick easy
    12x50 free, odds on :50 stroke counting, evens on :40 with same stroke count
    4x50 done as fly, back, back, fly on :50

    Warm down
    200 easy

    i felt pretty hideous on the warm up; like I had been out of the water for a week, instead of just Saturday and Sunday. I felt better on the rest of the workout but not brilliant. On the pull set I went 4:50, 4:45,4:40, 4:34. I felt good on the last 400 in particular. The kick was rough being touch and turn the whole way. The 50s free I was going 31 strokes per length and holding 33s. I held a pretty consistent stroke count throughout. The 4x50s were supposed to be fly but I switched it up due to some soreness in my shoulder.
    Swim Workouts
  5. Can you say 400's

    by , June 15th, 2015 at 07:29 AM (Mixing it up this year)
    This was a day of 400 swims. Hope to make the cut for the 800 free on friday night with the kids. The rest of the week may be on the easy side.

    400 free
    4x100@1:40 free w/paddles & bouy
    400 free free w/paddles & bouy
    16x25@:30 free w/paddles & bouy
    400 free w/paddles & bouy as 200 pace/150 build/50 fast
    100 free EASY
    8x50@1:00 free w/paddles & bouy
    400 free w/paddles & bouy
    2x200@3:20 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy red line sprints
    300 free EASY

    Total 4000 meters
    Swim Workouts
  6. Nonconforming Events at Sanctioned Meets

    by , June 15th, 2015 at 12:00 AM (Rules Committee Blog)
    The Coach Asks: We are hosting a meet soon and would like to offer 25-yard events in addition to the normal events. Can we limit each swimmer to a maximum of five events per day and allow them to swim as many 25-yard events as they wish in addition to the five individual events per day? Do nonconforming events count for the five-event-per-day limit?

    Answer: Nonconforming events count for the five-event-per-day limit at sanctioned meets. 102.6 (event limit) does not differentiate between conforming and nonconforming events (see 202.1.1F[3] for information about offering nonconforming events at sanctioned meets). 102.6 stipulates only five events per day, and 25-yard events, or other nonconforming events, count as part of the five-event-per-day limit.

    Kathy Casey
  7. 6|13|15 LCM #2

    yesterday was easy because i was still recovering from weights and block starts, about 1500 SCM

    LCM today
    10 x 50 fr WU on 1:00 with fins and snorkel

    mock meet (from push)
    50 fr - 30h
    50 br - 48
    50 bk - 42
    *50 kick - 55 (oh boy)

    All times better than last week and my legs held up fine through the bk. As bonus I added a *50 kick, and then my legs felt it. Despite having a more reasonable WU than LCM #1, I do suspect some adaptive progress.
  8. June 12. 2014

    by , June 12th, 2015 at 07:16 PM (Workout Swimmer)
    Finally got in a couple of workouts. Sorta sore from doing weights 2 days in a row, especially my quads.
    yesterday I swam with Grady & Stephanie, and we mixed it up a little - water was 78
    800 warm up
    10 x 50 pull @ :50
    4 x 100 stroke/free @ 1:00
    8 x 150 build @ 2:20
    200 choice
    500 locomotive speedplay
    300 breast
    200 easy cool down
    ~4000 LCM

    Today I swam with Bill - usually boring because he does the same thing all the time, but I hadn't swum with him in a while, so it felt different. Water was a nippy 77 degrees.
    600 warm up
    5 x 100 kick
    500 pull no paddles
    12 x 100, 4 @ 1:40, 4 @ 1:35, 4 @ 1:30
    10x 50 fast/easy by 50 @ :50
    300 breast/free
    400 pull
    and 500 whatever to make 4500 LCM

    Still not up to 5000/workout yet, and starting to not care! I'm working hard, and finishing workout starving, so I think Quality is better than Quantity. At least for me, and for right now.
  9. Week 141 - Friday

    by , June 12th, 2015 at 04:57 PM (After a long rest)
    Again I did not get back from my travels until late and I was not feeling so hot when I got home. Throughout the day yesterday my throat got more and more sore. I got about 5 hours of sleep before getting up and going to the pool. I could have done with an extra 3 hours.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    12x50 kick on :55
    4x(200 free fast in 3mins, 100 kick fast on 2mins, 50 back fast on 1min) 1min between rounds
    200 easy
    3x(6x25 on :35, open, close, easy, fast, underwater, stroke)

    Warm down
    200 easy

    Despite being tired and my throat being sore I had an incredible workout today. I was holding :40s on the kick set and then went 1:56,1:19,:30 on round 1, 1:55,1:19,:30 on round 2, 1:55,1:18,:30 on round 3 and 1:54,1:18,:28/:29 on the last round. I felt pretty hideous on the 200s but when I saw my time on the first round I knew I was going to have a killer set. Very happy with this set! On the 25 set I felt fast and really good.

    A really great week of training and now I have a day off to go and watch my daughter swim at the Bill Nixon meet. Life is good!
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 06/15/2015

    by , June 12th, 2015 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    This will be my last post until the end of the month as I am off to the Pan Am Meet in Colombia. There are over 1400 workout entries posted--check it out if you need one.

    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    1 X 50 easy swim

    1 X 100 IM 2:00
    4 X 50--1 of each-- 1:10
    Three rounds

    4 x 200 3:20
    4 X 150 2:30
    200's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  11. Fast Friday June 12, 2015

    Shared a lane with Larry, Kristy, Joe, Boris. The pool was set up long course as it will be all summer. Whitney coached.

    Warm up:

    200 free/50 build/50 with four breaths/200 pull/100 kick, for 22 minutes

    Main set:

    4 x 100 @ 8:00, in heats (2 per lane, :20 apart); I raced Kelly Williamson in the next lane and went 1:11, 1:10, 1:10, and 1:10 from a push, my best set of long course
    100s yet

    400 easy

    10 x 50 @ 1:20, holding :03 faster than the 50 pace for the 100s; I managed to hold
    :34s (not :32s)

    400 easy
  12. Wed-Thur, June 10-11

    by , June 12th, 2015 at 08:40 AM (The FAF AFAP Digest)

    I had a root canal yesterday. The timing of it precluded me from getting in a swim. So I did a 5+ mile walk/jog.


    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 50 free, descend 1-4 to 100 pace
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 2:30-3:00
    150 EZ

    10 x 25 fly w/fins @ 100 pace @ :45
    -- I had thought about doing 20, but after doing almost no fly for a month, I didn't have the fly arms for it.
    150 EZ

    12 x 50
    odds = @ 100 pace @ 1:00
    evens = EZ @ 1:30
    150 EZ

    8 x 50 @ 1:00
    odds = back
    evens = back kick
    150 EZ

    Total: 3400

    Vinyasa yoga, 60 min

    This was one of the easier classes I've been to. I went at 7:30 pm and it was absolutely mobbed. They didn't have the heat on and that made a huge difference.


    I'm leaving in a couple hours to fly to Dartmouth for my son's graduation. I can hardly believe he's been there for four years ... I'm going to be dry for three days. The pool isn't open at a time that I can go when I'm there, very limited hours during the summer. I may be able to hit the gym.
    Swim Workouts , Running , Yoga
  13. Cranking on a Friday

    by , June 12th, 2015 at 07:37 AM (Mixing it up this year)
    This was a long as some called it boring one. There were some speed changes in this but for me in order to keep up it is all one speed....FAST.

    600 free
    12x50@:55 free w/paddles & bouy
    5x400@6:40 free w/paddles & bouy
    6x100@1:40 free w/paddles & bouy
    200 free EASY

    Total 4000 meters
    Swim Workouts
  14. Week 141 - Thursday

    by , June 11th, 2015 at 05:47 PM (After a long rest)
    This morning I joined own and swam at Burlingame masters. The pool was setup scy. I was very tired this morning after a long week but I had a good practice. It always helps having Patrick pushing you.

    Warm up
    400 swim
    300 pull
    100 kick

    Main sets
    2x300 free with snorkel on 3:30
    50 easy
    3x200 pull on 2:20
    50 easy
    4x100 with paddles on 1:05
    50 easy
    6x50 swim with snorkel on :35
    50 easy

    Warm down
    1x(2x100 kick on 1:25, 2x200 pull, 300 swim)

    There were a lot of people in the lanes compared to what I am used to. The faster guys set the pace which helped thin out the lanes. 1:10 pace felt very easy today and even the 100s on 1:05 I was getting 5-7 seconds rest. Again Patrick hot on my heels and a fast younger swimmer in the next lane helped. I had to get out after an hour due to a meeting in downtown San Francisco so my warm down was really more main set and was two rounds but I did one and used it as a warm down. This was a short high tempo workout but it was a lot of fun. It has been a good training week and as usual I come back from California amazed at the facilities and how many fast masters swimmers there are at nearly every team I visit. It was great fun having dinner with Patrick and swimming with him at Burlingame this morning.

    Updated June 11th, 2015 at 06:24 PM by StewartACarroll

    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 06/12/2015

    by , June 11th, 2015 at 03:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest workout. Meets starts tonight.

    WARM UP:
    6 X 100
    3 on 2:00
    3 on 1:50
    6 x 50 1:00

    1 X 200 kick

    10 X 50 1:20
    #3-6-9 are fast--choice

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  16. Thursday June 11, 2015

    I swam Monday and Tuesday but didn't get a chance to blog my workouts. Lifted weights Tuesday night, then skipped Wednesday morning practice because of work.

    Mondays are freestyle emphasis days; I shared a lane with Larry, Taylor, Sharon, Joe, Colin, and Andrea.

    Warm up:
    3 x 400 as 75 free/25 stoke
    Main set:
    10 x 100 @ 1:35, holding mile pace. I held 1:22 which is a bit slower than I wanted (but I was leading the lane)
    10 x 50 kick
    10 x 100 @ 1:35, swim or pull, holding mile pace. I swam these and held 1:21, swimming behind Larry
    10 x 50--skipped these and left for work. I need to be holding 1:20 or better on these 100s

    Tuesdays and Wednesdays are IM days. On Tuesday I shared a lane with Larry, Katy, Taylor, Christine, Ben.

    Main set:
    8 x 50 fly @ 1:10; didn't break stroke on these
    1:00 rest
    1 x 200 IM @ 70%
    1:00 rest
    1 x 400 free @ 70%, went 5:50
    1:00 rest
    8 x 50 back @ 1:00
    1:00 rest
    1 x 200 IM @ 80%
    1:00 rest
    1 x 400 free @ 80%, went 5:37
    1:00 rest

    I skipped the third and final round because it was time to leave for work

    This morning I shared a lane with Larry, Sierra, Katy, Ben. I was a bit sore after Tuesday's practice but had recovered by today.

    Warm up:
    1 x 800 as 75 free/25 stroke/75 free/25 kick
    Main set:
    21 x 100, 3 sets of 7, 1-5 @ 1:25, 6-7 @ 1:35; averaged 1:21-1:22 for the repeats on 1:25, about the same as the 100s on Monday (which were on a slower interval)
    1 x 800 kick/swim with fins
    12 x 100, pull, 1-3 @ 1:20, 4-6 @ 1:35; I missed the interval on nos. 3 and 9.
    100 easy

    5000 meters

    Updated June 11th, 2015 at 03:39 PM by gull

  17. 6|11|15 SCM


    500 warmup as 10 x 50 fr (and one ea bk and br) on 1:00

    5 x 25 fr from block on 3:00, fast with one breath

    4 x 25 fr from block on 4:00, fast hypoxic

    10 x 12.5M fr from block on 0:42


    Ran 0.75 miles barefoot - forces one to assume proper form. Also pads feet for explosive forces off block.
    stretching for 1 hour

    Updated June 11th, 2015 at 05:26 PM by __steve__

  18. Workout 06/11/15: noon

    by , June 11th, 2015 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    Lena suggested a motorcycle ride this morning so we hopped on the bike and went cruising. The boys finished school today so I picked them up after their half day of exams and made it to the pool.

    200 free/200 back/200 im drill
    600 shark swim
    1 x Noah's Ark (with IM progression on fast ones)
    100 easy
    4 x 25 from mid-pool FR on :40
    100 loosen and out
    (Solo/Rec/2000 yds/40 min)

    Another quiet day in the pool and I didn't have to share the lane! Planning to stay dry through the weekend, unless I can make it to the lake.

    Planning to catch a play,"Time Stands Still" at our local theater this afternoon with Lena, then out to eat with the kids to celebrate the end of the school year and Emma's moving back to Philly due to a promotion.
    Swim Workouts
  19. Stronger swim

    It's been 5 months now since I've been training with Chris Ritter and oh what a challenge it's been. My swimming has improved with the strength traing and the power sets I've routinely performed. As I reach long and far in the beginning of the catch I feel the muscle groups in my shoulders and arms begin to engage, feeling the power of the catch,pull and the finish, understanding the importance of the Pull-Ups and Kneeling s/a Press. My core engages as I control my breathing through each stroke and flutter kick, at which my calf muscles, hamstrings and glutes engage propelling me through the water, I feel the importance of the Goblets Squats and Deadlifts. It all seems to be coming together. My strength traing has increased in both weights and reps and I'm seeing and feeling the progress. My coach and Chris are getting me ready for upcoming competitions telling me I'm doing great. I feel I need to be stronger and I tell coach and Chris, "I'll give it my all"!!
  20. Easy swim, work the legs

    by , June 11th, 2015 at 07:17 AM (Mixing it up this year)
    This was the day to give my shoulders a rest so the legs got to work today.

    500 Free
    500 free kick w/zoomers
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 breast as 100 pull w/zoomers /50 kick/50 swim
    200 free kick w/zoomers
    3x100@:15RI free w/snorkel as 15m kick/35m swim maintain 6 beat kick
    200 free EASY

    Total 2500 meteres
    Swim Workouts