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  1. Great meet and tried to do a recovery day but...

    by , January 12th, 2015 at 08:44 AM (Mixing it up this year)
    This weekend my 100, 200 and 500 Free were about average but my 1000 Free yesterday was reminicent of 2011 times with a 13:17.57.

    Today was a recovery day or was it?

    500 free
    500 free kick w/zoomers
    10x50@:45 free w/paddles & bouy went 40, 40, 40, 40, 39, 39, 38, 38, 38, 38
    500 free kick w/zoomers
    10x50@1:00 free w/snorkle

    Total 2500 yards
    Swim Workouts
  2. 3600 yards

    by , January 11th, 2015 at 11:18 PM (Alex's swim journal)
    3600 yards in about 65 minutes, felt ok...

    400 fr on 7:00
    4 x 100 fr on 1:45
    4 x 50 fr on 1:00
    4 x 25 fr on :30
    1:00 rest

    3 x 200 fr on 3:30 (2:56-3:04)
    6 x 100 fr on 1:45 (1:28-1:33)
    12 x 50 on :50/:55
    100 bk recovery

    4 x 50 bk on 1:00
    100 ez fr recovery
    4 x 50 bk on 1:00
    100 ez fr recovery

    Left shoulder was starting to tug a little on the 50s, need to pay real close attention to holding form as my body starts to fatigue. Third day in a row with 2+ miles of swimming, so the body is tiring out... not adapted to the yardage yet.
  3. Sat.-Sun, Jan 10-11

    by , January 11th, 2015 at 07:10 PM (The FAF AFAP Digest)
    Saturday: Drylands

    Was at the gym for an hour. Stretched 20 minutes after.


    I decided not to go to the Y meet. It would have been along drive, and I didn't see the point. Instead, I went for a swim and to yoga.

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

    8 x 25, SDK @ 100 pace to 15m then cruise @ :45
    100 EZ

    16 x 25 fly w/fins @ 100 pace @ :45
    250 EZ

    -- did a few backstroke starts, working on entry and then 50 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    extra 50 EZ

    Total: 2550

    I was home for about an hour and then went to the 75 minute vinyasa flow class. No need to stretch tonight.

    I need to start thinking about my meet plan for the spring. The Albatross meet is not on the schedule yet, but I'm hoping it will be. I will swim at the Y league meet at the U of W Va on Jan. 25. At least there I can be assured of not crashing on the bottom on my backstroke start.
    Swim Workouts , Yoga
  4. New Year, trying to get back on track...

    by , January 10th, 2015 at 08:27 PM (Alex's swim journal)
    Couldn't believe it when I opened up my BLOG yesterday and found my last entry was dated more than two months ago. I've lost a lot of fitness since then as we went through our second move in four months (this one across town to the "new" permanent home).

    Between the…
    ...craziness of this move,
    the adjustments to the rhythms of the new job,
    the holiday travels,
    and the fact that I still haven't managed to figure out how my new YMCA's pool schedule is going to mesh with my own schedule in something like a routine…
    … I have missed a lot of days.

    I swam less than 10 miles in all of December, and ended the year with my worst total mileage year since I started keeping track in 2011. Still averaging more than 400 miles/year for the last four years. My weight is still down in the mid 160s and the vegan diet is still pretty much in place (there was a lot of accidental dairy during the holidays, if you know what I mean, sometimes it's best not to ask… as long as it isn't a steaming carcass).

    So I'm trying to get back on track. Set my GTD goal at 365, mile-a-day pace, and have still managed to fall behind! I'm slowing ramping up the yardage though and hope to start training for long distance free and middle distance back and fly on a more regular basis. Yesterday I did 3500 and today 3600 and I feel pretty good. Here were the workouts, nothing too intense (and paces way off where they were even earlier this fall), just getting the body used to the yardage again:

    Friday, 1/9/15:

    3 x thru
    --8 x 100 fr on 1:45
    --1 x 200 bk on 4:00
    100 fr recovery
    6 x 50 bk on 1:00
    100 fr cool-down

    Total: 3500 SCY/64 mins

    Saturday, 1/10/15:

    400 fr + 100 bk on 9:00
    4 x 100 fr on 1:45
    100 bk recovery
    2 x 200 fr on 3:30
    100 bk recovery
    2 x 200 fr on 3:30
    100 bk recovery
    4 x 100 fr on 1:45
    100 bk recovery
    400 fr + 100 bk on 9:00
    6 x 50 bk on 1:00 (:47-:50)
    200 EZ fr
    100 bk cool-down

    Total: 3600 SCY/66 mins

    My pace on the free intervals was between 1:30 and 1:36 per, I really only pushed it a few times, not building up any lactic acid on the 200s but managed to keep them in the 3:04 to 3:06 range nonetheless… lots of rest in those sets when I was going on 3:30.
  5. Thursday-Friday, Jan. 8-9

    by , January 10th, 2015 at 03:57 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ Pitt

    I was super bummed when I walked in and saw the competition pool was closed. Had to swim in sh*tty shallow hot pool and thus wasn't motivated to do much.

    Warm up:

    700 various

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    7 x 50 breast @ 1:30
    -- 5/6/7/8/7/6/5 strokes fast
    150 EZ

    10 x 25 flutter kick w/board @ 100 pace @ :45 (mostly 17 highs)
    200 EZ

    5 x 100 DPS backstroke w/fins & paddles @ 1:45
    50 EZ

    8 x 25 w/chute @ 1:00
    100 EZ

    Total: 2800

    -- Went home and did stretching/yoga/foam rolling and rehab ex for 45 minutes


    Friday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ ;45
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    5 x (50 AFAP + 150 EZ) w/fins
    breast (27), 3 x fly (23s), 1 x dolphin kick (23 high)
    extra 100 EZ

    6 rounds:
    4 x 25 IM order @ 100 pace @ :40
    1 x 25 EZ @ :40

    100 EZ

    Total: 3200


    I was pretty happy with the AFAP 50 flys. My turnover get ever so slightly slower than usual, but times were on par with what I've done pre-RC tear. I'm off the to gym today. Supposed to swim in a Y meet tomorrow, but not sure if I will bother since the pool sucks and is over an hour away. You must swim in 3 Y meets to qualify for the championship meet, but I'm not sure whether I'm planning on that one either, though it is at Spire.
    Swim Workouts
  6. Week 119 - Saturday

    by , January 10th, 2015 at 11:41 AM (After a long rest)
    I had another good nights sleep but again was achy when I woke up. I suspect this is the new norm for me. In particular my quads, lats and tris were sore. I also have a knot in my back which I can visibly see and suspect I am due a massage to pound on it.

    Today was our 16x100 race pace set.

    Warm up
    500 free with snorkel
    400 IM stroke drill by 25
    300 free with snorkel
    200 IM
    100 kick in back
    200 easy

    Main set
    16x100 on 2mins swum at 500 race pace. If you miss your pace skip 1 and get back on it.

    Warm down
    400 easy

    On the race pace set I held 55/56s through the first 9 then slipped to 57s which I held the rest of the set. This was the second time I have made this set and suspect we need to reduce the send off to cause failure. There is no other way to describe this set as hellacious. I hate it I hate it I hate it. It takes everything I have to stick to it and not rest or back off when I am tired. I mentally break the set into 4x4x100 and try as best as I can to only think of the 4 I am on. This helps not thinking too far ahead and getting overwhelmed but it's still really tough. Without my team mates around me I am sure this set would not be possible for me.

    After swimming I was supposed to lift but it was pretty pathetic today. I did some vasa swim trainer for about 5mins. My lats hurt after the swim today so I did pat pull down with lighter weights really slow to try to stretch out and then did some abs. Not really a workout today but I was happy with my effort in the swim so I will take it.

    My daughter has a meet today so no yoga. I am swim dad instead
    Swim Workouts
  7. January 9th, 2015

    by , January 9th, 2015 at 02:01 PM (Trying to Train Smarter, Not Just Harder)
    So I was a lazy butt on Wednesday, and just slept in! Didn't even go to the gym! DID go on Tues & Thurs, however.
    Frigid temperatures here in Northern Florida this week, low of 21 yesterday morning, and this morning and Wednesday it was low 30's. Went to Meyers Park today, where they have a bubble over the pool - unfortunately it is also SCY.
    600 warmup
    2 x 300 pull w/agility paddles
    4 x 100 kick
    20 x 100 - they wanted to go on a sorta slow interval, so I adjusted it.
    5 @ 1:40 - I used pull buoy only to slow myself down
    5 @ 1:35 IM
    5 @ 1:30 normal swimming
    5 @ 1:15 w/fins (Chuck showed up & challenged me!)
    3 x 150 IM twitch
    2 x 200 moderate swim
    300 easy
    Total: 4750 SCY in 80 mins.
    Air Temp in the bubble was great, Water temp was probably 83, but felt like 85
  8. Day before the meet feeling so so

    by , January 9th, 2015 at 12:41 PM (Mixing it up this year)
    Not sure how this will go. Still having issues with sinus drainage.

    500 free
    500 free kick w/zoomers
    10x50@1:15 free with mid pool flip turns and end flip turn
    5x100@1:45 free w/snorkle
    500 free kick w/zoomers
    4x50 from block fast breakout then easy

    Total 2700 yards
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 01/12/2015

    by , January 9th, 2015 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 1:40
    2 X 150 2:30
    2 X 100 1:30
    2 X 250 3:45

    1 X 500 Kick

    1 X 100 moderate 2:00
    4 X 50 1:00
    Four rounds, choice.
    50's: odd: fast even: easy

    9 X 150 free 2:15
    Swim or pull.
    1-4: negative split
    5-8: 100 strong/50 fast
    #9: best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Week 119 - Friday

    by , January 9th, 2015 at 09:57 AM (After a long rest)
    I had another solid nights sleep(this must be a record for me because I have not had a bad night in weeks now). I awoke muscularly sore but nothing I can't live with. It was a little warmer this morning with temps right at freezing and I bundled up in my Parker, hat and gloves which helped. I felt pretty crappy on the warmup once again but loosened up and by the main set I felt pretty darn good.

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

    main set
    12x50 with fins, no breather with a turn and first stroke followed by one breath on second 25 on 1min
    3x(2x100 fly fast on 1:45, 200 free fast on 2:40, 100 easy on 2mins)
    100 easy
    12x25 no breathers fast on :30
    100 easy
    12x50 kick on 1min

    warm down
    100 easy

    the no breather with a turn and first stroke 50s were quite a tough transition set and I was winded after this set. On the flys I was holding 1:05s and tried swimming these as relaxed as possible and maintaining a long stroke. The 200s I went 2:07,2:03,1:59 by round and felt awesome on the last 2. In fact I swam these trying to even split each 100. The fast no breather 25s were to a hand touch and I held 13s. The kick was good today and I was holding :37/:38s throughout and again felt good. I wish I could bottle the good feeling today and use it tomorrow on the 16x100 race pace set.

    I am tired but the lifting and easy swimming on Tuesday and Thursday seems to be working and I generally feel really good in the water.
    Swim Workouts
  11. Week 119 - Thursday

    by , January 8th, 2015 at 09:46 PM (After a long rest)
    I had a good night of sleep last night and slept pretty heavy. It's cold in Dallas this week and it was hard getting up knowing I was going to have to leave the warmth of the house. Today was lifting and a recovery swim.

    10 mins of vasa swim trainer
    3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside)
    10 mins abs done as 2x(flutter kick, crunches, leg extension, plank, flutter kick)

    My legs were still hurting this morning and I decided to give them a rest so went upper body today. I was again like mush when I hit the water.

    20x100 with snorkel on 1:30
    200 easy
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 01/09/2015

    by , January 8th, 2015 at 01:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today is our last day of 1-hour workouts. Beginning Monday we will be back to regular workouts.

    WARM UP:
    3 X 100 1:40
    2 X 200 3:00
    1 X 300 4:30
    6 X 50 kick 1:10

    8 x 250 pull 3:45
    1-4: 200 cruise/50 fast
    5-8: 150 cruise/100 fast

    Swim Workouts
  13. An easy day or was it

    by , January 8th, 2015 at 08:35 AM (Mixing it up this year)
    Have a meet this weekend so nice and easy does it.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/paddles held 1:40's
    500 free w/snorkle
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy relaxed work the turn held 1:25's
    200 free EZ

    total 3200 yards
    Swim Workouts
  14. Tues-Wed, Jan 6-7

    by , January 7th, 2015 at 09:52 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    usual 900

    Main Sets:

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

    4 x (25 AFAP from the blocks + 75 EZ)
    100 EZ

    Pyramid 50 frees: 9 x 50 @1:30
    -- 5/6/7/8/9/8/7/6/5 fast strokes
    250 EZ

    broken 100s w/fins (4 x 25 @ :30):
    broken 100 AFAP breast + 150 EZ
    broken 100 fly @ 100 pace + 150 EZ
    broken 100 AFAP back kick +1 50 EZ
    broken 100 fly @ 100 pace + 150 EZ

    Total: 3400



    60 minutes of drylands


    I actually felt surprisingly decent in the pool on Tuesday. Times seemed to be fairly fast too -- faster than I was going in the shallow hot pool. The pyramid 50 frees were my first fast strokes of free since early August. I finally feel like I might be able to get back to swimming free and fly more regularly. I'm not sure what my next USMS meet will be. The Albatross meet is not on the PV schedule yet ... I will likely have some anxiety about it after being injured and not competing for so long.

    I'm very excited too -- I just booked my trip to Paris to visit my BFF. I leave on Feb. 14. Can't wait. Have the list of Paris pools that Patrick kindly gave me, so hopefully I can tear myself away from the sights to go swimming a couple days! I was disheartened to read about yesterday's psychotic terrorist attack there, and hope things settle down before I leave.
  15. Week 119 - Wednesday

    by , January 7th, 2015 at 08:31 PM (After a long rest)
    I had a good night of sleep but fell asleep with my iPad on my lap and woke around 11pm with a kink in my neck. Luckily it had gone when I woke up but I had leg aches and pains from lifting yesterday. Today's workout was tough and again longer than has become typical with our race pace training.

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

    Main sets
    6x200 with snorkel and cardio cap on 2:40 descend 1-3 and 4-6
    100 easy
    16x50 on :50 swum at 200 race pace
    200 easy
    8x75 kick on 1:20

    Warm down
    10x50 perfect free on 1min

    I felt awful during the warmup but felt much better during the main sets today. I have a slight pinch in my left shoulder when I swim at slower speeds. I feel very old with aches and pains all of a sudden. On the descending 200s I went 2:10, 2:06, 2:03, 2:08, 2:05, 2:03. I was surprised how good and strong I felt based on how bad I felt during the warmup. On the 16x50s I started out on :26 on the first 2 and then held :27s until the last one where I dropped down to :26. This was much harder today dropping to a :50 send off as opposed to 1min. This is more inline with usrpt and it's one hell of a set. The kick set was pretty high tempo today and I was holding 1:02-1:03s on the 75s. The perfect stroke warm down was a very welcome surprise. I was expecting fast 100s from the block. I don't think I have been so pleased to swim slow in a long time.

    Updated January 7th, 2015 at 08:58 PM by StewartACarroll

    Swim Workouts
  16. Workout 01/07/15: noon

    by , January 7th, 2015 at 06:17 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 IM drill
    400 free with AP
    500 Shark Swim
    5 x 100 on 1:20 (came in at 1:15)
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)

    Open lane today for the most part = good day. After the swim I went and gave blood. Might try the double red donation next time. Bitterly cold here in VT today, with the temps dipping below zero overnight. I guess it is January after all!

    I also entered the upcoming swim meet her in town into the USMS database. For those not desiring a trip to San Antonio at the end of April, the 4th Annual Monumental Masters Mini Meet might be just the event for you!
    Swim Workouts , Planning
  17. 1|7|15 LCM

    300 easy free

    1500 drill with fins

    20 x 26 on 1:00 free with fins, hypoxic (13m area)
    • work turns, streamline, breakout, medium level sprint

    10 x 26 on 0:30 free with fins, hypoxic (13m area)
    • work turns, streamline, breakout, mild level sprint

    100 flutter kick fast
    • 1:51

    100 back with fins
    • 1:24

    250 flutter kick

    Whenever swimming near top speed, I must concentrate on form with light sprinting and forget the all-out effort, which isn't any faster for me. With the 26m stuff, as soon as I worked my form and streamline, the time dropped an entire second!

    Plan to accomplish weight training tonight
  18. 100%

    by , January 7th, 2015 at 01:50 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    “Dear Rob, I received a swim cap, bag tag and desk statue from USMS for my $100 contribution to the Swimming Saves Lives Foundation. By my math, you probably spent $30 on all this stuff (including postage). I expect when I make a donation that the contribution will go toward the cause and not be wasted like this.”

    So went an email I received recently. This writer brings up a good point, one that other Swimming Saves Lives Foundation donors may have wondered about.

    The good news is, 100 percent of donations to SSLF go to its core objectives: raising awareness and providing funding for adult learn-to-swim programs. Allow me to explain.

    In 2010, we established the Swimming Saves Lives Foundation as a structured committee under the USMS nonprofit umbrella. By establishing SSLF as a committee under USMS, rather than a standalone nonprofit, we avoided the time consuming and expensive process to set up and maintain a nonprofit: monthly, quarterly, and annual tax filings, independent CPA firm audits, insurance, legal, seated board of directors, bylaws, etc. These processes are already in place for USMS as it was incorporated in 1978 as a 501(c)3 nonprofit.

    This model allows USMS to absorb 100% of the costs to operate SSLF, which includes presenting donors with thank-you gifts and building the SSLF brand with bag tags, swim caps, and other items that can be displayed; as well as providing goggles, caps, and banners to program partners who are doing the core work: teaching adults to swim.

    Thus, 100% of contributions made to SSLF go to a dedicated account for the benefit of SSLF. Our hope is that once adults learn to swim or improve their swimming skills, they’ll have the confidence and desire to continue swimming in a Masters Swimming program and experience the lifelong benefits of swimming.

    Over the past two years, SSLF has awarded $110,000 in grants to more than 30 partners who are teaching adults to swim and providing opportunities for those adults to continue swimming once they learn. Each year the demand for grant support grows—the number of applications totaled more than 50 this past year.

    The $110,000 provided was received from more than 6,000 USMS members who have generously made contributions to SSLF the past two years. If SSLF wasn’t under the USMS nonprofit umbrella, the costs to operate it as a standalone nonprofit would be so high that our ability to give and make a difference would be greatly diminished.

    Experts have advised us that this model—SSLF under the USMS umbrella with USMS absorbing the costs—is the best strategy to make the greatest impact on our cause. Once SSLF reaches a base of about $2 million in its account, when it can potentially be self-sustaining, it would then make sense to review SSLF becoming a standalone nonprofit. As of January 1, 2015, the SSLF account has accumulated a balance of approximately $260,000.

    There’s one other important point that should please donors and reinforce our support for SSLF: 100 percent of the USMS Board of Directors and 100 percent of the USMS National Office staff contributes to the Swimming Saves Lives Foundation.

    Updated January 7th, 2015 at 01:57 PM by Rob Butcher

    Staff Blogs
  19. Sarasota Y Sharks Masters 5:30 AM Workout 01/08/2015

    by , January 7th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    One hour workout today.

    3 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 swim

    32 X 50 1:00
    1-8: 2fly/2 back/2 breast/2 choice-no free
    1 fast
    1 easy
    2 fast
    1 easy
    3 fast
    1 easy
    4 fast
    1 easy
    5 fast
    5 easy--swim down
    $$50's 9-32 are choice
    Swim Workouts
  20. Worked a little harder than planned

    by , January 7th, 2015 at 09:37 AM (Mixing it up this year)
    The least number of people were in the fastest lane so I kicked it up a notch.

    300 free
    6x50 free
    300 free w/paddles & bouy
    12x25 free

    400 free as 75EZ/25F/50EZ/50F/100EZ/100F w/paddles & bouy
    4x100@1:30 free w/paddles & bouy holding 1:22's
    50 free EZ
    8x50@1:05 free sprint held 40's
    200 free EZ
    300 free moderate w/paddles & bouy
    3x100@1:30 free w/paddles & bouy holding 1:22's
    6x50@1:05 free sprint held 39's
    50 free EZ

    Total 3600 total
    Swim Workouts