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  1. Easy like Sunday morning

    Just a quick 2 mile jog and a bit of abs.

    Running is not my sport but if I see anyone else out on the road, the race is on.
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  2. Back to the basics, streamlines

    Apparently our team had some lack luster turns at the meet last weekend. Today was dedicated to remedy that.

    500 mix up
    20 x 25 @ ~ 40 (coaches whistle)
    5 SDK on back
    5 SDK on front
    5 easy swim choice
    5 SDK on back
    100 pull cruise

    8 x 50 @ 1:15 work walls and breakouts
    odds, 25 fast choice, 25 free easy (went IMO)
    evens, breaststroke fast
    100 pull cruise

    8 x 75 backstroke @ 1:20 work walls
    100 pull cruise

    3 times through
    50 free @ 50
    25 fly/25 back @ 55
    200 pull cruise @ 3:15
    25 fly/75 back build @ 2:00

    100 float

    3600

    We had minimal clean up from our friend Hermine coming through last night. These storms always seem to come through at night. Chores all day and a little bit of abs before calling it a day.
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  3. 9|3|16 SCM

    by , September 3rd, 2016 at 08:31 PM (Blog)
    Couldn't swim yesterday due to the storm. But I went for a night bike ride and swam for about 1500 scy in the neighborhood pool I never used

    Today was SCM:
    100 easy drills

    500 easy fr with snorkel

    200 drills

    4 x 150 as (25 fl with fins, then on 0:30 25 fr with fins, 100 easy no fins) on 4:00
    • 25s were fast
    • the easys were either br, kick, or drills

    8 x 25 flutter kick on 0:50 - 22-24's

    6 x 25 frog kick on 0:60 - 30-31's

    2 x 25 UWDK
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  4. Week 204 - Saturday

    by , September 3rd, 2016 at 10:41 AM (After a long rest)
    I went to bed early and very unusually remembered my dreams; I was back in college swimming. I guess Deanna is right that I think about swimming a lot!!! Despite a lot of sleep I was still tired this morning.

    The pool was setup LCM today. We will be swimming LCM Friday-Monday each week until December when the bulkhead has to be moved for the end of year prelims and finals meets.

    Warm up
    400 left arm pull free with snorkel
    6x50 left arm finger tip drag drill with high elbow on 1min

    main sets
    8x50 done as 25 afap over kick, 25 streamline kick on 1min
    12x100 streamline back kick with fins on 2mins
    8x100 kick on 2mins

    warm down
    200 easy

    my elbow was aching today and the streamline position hurt my elbow for some reason; this is the first time this has happened. I held 1:06/1:07 on the kick with fins. On the 8 without fins I held 1:43/1:44s. I was whooped after this practice.

    I love long course but I don't like long course in pain
    Categories
    Swim Workouts
  5. Week 204 - Friday

    by , September 3rd, 2016 at 10:32 AM (After a long rest)
    I slept ok but was tired this morning.

    Pool setup scy

    Warm up
    400 left arm free with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    Main sets
    8x50 kick on 1min
    16x25 as 12.5 streamline kick afap transitioning to left arm with over kick afap for 12.5 on :40
    6x100 kick on 1:30
    4x(100 streamline back kick on 1:15, 75 streamline back kick on :50, 50 streamline back kick on :35, 25 streamline back kick on :20)

    Warm down
    200 easy

    Despite doing well on the first few sets this kicking is getting really old. To make matters worse, despite the no arm use my elbow is still hurting. I see the surgeon on Tuesday.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 09/05/2016

    by , September 2nd, 2016 at 11:06 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    1 X 400 negative split

    1 X 100 kick 2:15
    6 X 50 kick 1:10

    1 x 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    5 X 25 sprint :40 #5 on 1:20
    Three rounds. Round 1 fly, 2 back, 3 breast

    6 X 250 pull 3:45
    150 cruise/100 fast

    WARM DOWN: 4 X 50 EASY

    4550Y
    Categories
    Swim Workouts
  7. Week 204 - Thursday

    by , September 1st, 2016 at 06:17 PM (After a long rest)
    I realized that my sleeping challenges are again related to my allergies. I took some allergy meds before going to bed and slept much better, but woke up tired. No win I guess!

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    Swimming:
    Pool setup was scy
    400 left arm free with snorkel
    6x50 left arm fingertip drag drill with high elbow on :50
    12x50 kick on 1min
    12x25 underwater with fins on :40
    200 easy
    Categories
    Swim Workouts
  8. Wed-Thurs, Aug 31-Sept 1

    by , September 1st, 2016 at 01:39 PM (The FAF AFAP Digest)

    Wednesday: Swim/LCM/Solo @ Lebo


    600 various
    4 x (25 scull + 25 free w/paddles)
    10 x 50 w/fins, 25-35 m UW SDK then cruise
    100 EZ
    12 x 50 kick @ 1:30
    --mixed flutter, breast w/buoy and dolphin on back
    100 EZ
    8 x 50 DPS w/paddles, alt free & back
    100 EZ

    Total: 2500m


    I was pretty tired after 3 hard days and that 400m of fly yesterday, so went all easy. Both bicep tendons also feel a little twitchy. I need to get back to my rehab exercises.



    Thursday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    8 x 50, 25-40 m UW SDK then cruise
    8 x 50 burst dolphin kick w/board + cruise
    150 EZ
    6 x (50 AFAP w/fins + 150 EZ)
    -- 3 kick (27s), 3 breast (30)
    50 EZ
    10 x 50 DPS w/paddles
    -- alt free & back
    300 EZ

    Total: 3800


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


    It was such a beautiful day today that I didn't want to leave the pool! Only one more day of adult lap swim. It's so much nicer to have 2 hours rather than just 1 hour. Pretty bushed after that one.
    Categories
    Swim Workouts
  9. sarasota Y Sharks Masters 5:30 AM Workout 09/02/2016

    by , September 1st, 2016 at 11:49 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 x 200 free 3:00
    4 X 50--strong-- 1:10 #4 on 1:30
    Three rounds.
    50's: choice

    4 x 300 pull 4:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  10. USMS Is for Everyone (September-October 2016)

    by , September 1st, 2016 at 12:00 AM (SWIMMER Editorials)
    Three years ago, I wrote here about how we, as an organization, needed to continue dispelling the myth that “Masters” Swimming means you’ve mastered the sport of swimming before joining USMS. (“The M Word,” May-June 2013). I’ve also written about our efforts to make learn-to-swim classes available to as many adults as possible. (“Milestones,” November-December 2014, “April Is Adult Learn-to-Swim Month,” March-April 2014, and “Fear of Water,” September-October 2011).

    Diverse populations have been a topic, not only diversity in race (“The Swimming Race,” January-February 2010), but also in age (“Age Is a Whole Bunch of Numbers,” March-April 2016) and sexual orientation (“The Inclusive Sport—It’s All Good,” September-October 2010).

    I’ve written about the labels “fitness swimmer” and “competitive swimmer,” and how they don’t often make sense (“Classification,” September-October 2013). Likewise, the differences between triathletes and swimmers, which are often nondifferences (“Triathletes and Swimmers,” July-August 2012.)

    So when I write, “USMS is for everyone,” I’m really not exaggerating.

    This August, our marketing team got creative and tried a few new things to welcome potential members and generate interest in the sport of swimming. First, we lowered the price of membership by $19 for the remainder of 2016 when purchased with a full 2017 membership.

    Next, we created “Try Masters Swimming Day,” and encouraged members to invite friends and family to swim practice on August 15. And we encouraged coaches to invite local lap swimmers to try a workout. Our partner, Colorado Time Systems, is even donating a Pace Clock Pro to each of the five clubs who register the most new swimmers in the month of August.

    But it takes a village.

    At Spring Nationals I had the pleasure of meeting St. Pete (Fla.) Masters swimmer and legendary pitchman Anthony Sullivan of OxiClean fame. I asked him if he would tell his story for SWIMMER readers. He immediately turned my request for an interview around with a request of his own: “Swimming has done so much for me and I want to give back. What can I do for USMS?”

    Well, if you’ve been on our social media channels in the past month, you’ve seen he’s been busy encouraging membership in a way that only he can—with a hilarious and fun infomercial-style video touting Masters Swimming as “The Greatest Workout of Them All.” He’s also sponsored a contest in which a grand-prize winner will receive a one-year USMS membership and some cool (signed!) OxiClean and Masters Swimming swag.

    And we did land that interview; Managing Editor Elaine K. Howley’s profile on Sullivan, “As Seen on TV,” is on page 18.

    Also in this issue (Swimming Life, page 6, by Gretchen Sanders), we meet Mamenasha Tesfaye and Thaddeus Gamory, both lifelong swimmers who are passionate about helping adults—especially people of color—learn to swim. Both are recipients of Swimming Saves Lives Foundation grants. We also meet two of their students: Randa Azab and Martha Paniagua, whose lives have been forever altered by learning to swim.

    Finally, in “Olympians Among Us” (page 36), Katie O’Dair introduces us to a few of the many Olympians who use swimming to stay healthy and continue enjoying the sport they love. Although these swimmers have clearly mastered swimming, their stories, just like all of ours, originate from having taken that first leap into the pool one day long ago.

    So, ask your friends and local lap swimmers: “What are you waiting for? Masters Swimming is for everyone and the water’s fine—come on in.”

    Updated September 1st, 2016 at 10:41 AM by Editor

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    Staff Blogs
  11. 8/31/16 Fast with fins

    300 with snorkle and bouy
    200 IM drill

    3 times through
    200 free w/fins @ 3:00 descend by round
    3 x 100 kick w/fins @ 1:30 best average
    4 x 50 drill/swim @ 1:15 (went IMO)

    mini sets that followed each round above
    1. 8 x 25 tombstone kick @ 40
    2. 8 x 25 fly drill @ 30
    3. 8 x 25 @ 30 15 yards sprint, 10 cruise

    4 x 50 free @ 60 descend to sprint
    400 time trial

    200 w/d
    4000 SCY

    Everything felt great tonight. That doesn't happen very often. With my summer training being pretty much a wash, I guess it's time for a fresh start towards SCM.
    Categories
    Swim Workouts
  12. Week 204 - Wednesday

    by , August 31st, 2016 at 09:45 PM (After a long rest)
    I had a good night of sleep but struggled to get out of bed this morning. As a result I was a few minutes late getting to the pool.

    Warm up
    400 left arm free with snorkel
    6x50 left arm finger tip drag drill with high elbow on :50

    main sets
    8x50 kick on :50 getting HR up
    16x50 kick with fins best average on 1min
    200 easy
    10 minutes of vertical kicking done as 1min flutter kick, 1min fly kick
    8x25 left arm out head down kicking on :35
    8x25 right arm out head down kicking on :35
    8x25 underwater no fins on :35

    warm down
    200 easy

    i had a great kick set with the fins and held :25s throughout.
    Categories
    Swim Workouts
  13. 8|31|16 25.9 yd pool

    259 fr warmup @ 3:36 259 pace
    311 kick with MF
    3 x 51.8 with MF fast on 2:00 as 25.9 fl / 25.9 fr
    12 x 25.9 on 1:00 - o=br / e=bk (with start)
    9 min of short axis turn practicing - about 18 turns

    My short axis turns are horrible. This is good news because logic dictates my br and fl have room to improve just from working on this
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    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout 09/01/2016

    by , August 31st, 2016 at 11:21 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 150 2:45
    3 X 100 1:45
    4 X 50 kick 1:15
    1 X 150 2:30
    3 X 100 1:30
    3 X 100 kick 2:15

    4 X (4 X 100
    Descend each round 1-4
    Rounds 1/3: free on 1:30
    Rounds 2/4: IM 1:45

    1 x 200 3:00
    1 X 150 3:00
    Four rounds
    150's: 75 cruise/75 fast

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  15. Tuesday, Aug 31

    by , August 30th, 2016 at 05:03 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    10 x 50 burst SDK + cruise
    150 EZ
    16 x 50
    odds = fly w/fins @ 100 pace
    evens = EZ
    150 EZ
    8 x 100 kick
    odds = fastish flutter kick w/fins & board around 1:08-1:10
    evens = EZ backstroke kick
    8 x 50 DPS w/paddles, alt free & back
    100 EZ

    Total: 3600m



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


    It was an absolutely gorgeous day. Not a cloud in the sky and the water temperature was fine, not too warm. It was rather crowded. But I shared a lane with two swimmers from Lebo Masters. That is vastly easier than circling with the noodlier lap swimmers. I managed to make it through 8 x 50 fly. Held 29s on all of them. I was surprised I could do 8 of them, but I took a bit more rest on the last 3-4. I am anxious to get back to Pitt to see friends there after a month of closure. But it's just too nice to pass up two hours in the outdoor pool right now.
    Categories
    Swim Workouts
  16. 8|30|16 SCM

    Yesterday:
    Swam about 1200 SCM (did some all-out MF free sprints, and some slow free)
    ran 0.56 miles
    lifted weights
    ran again, 0.56 miles

    Today - SCM:
    9 x (100 flutter kick - odd / 150 MF kick - even) on 3:00
    300 more kicking
    200 drills

    Plan to stretch later, sore and need recovery

    Updated August 31st, 2016 at 03:14 PM by __steve__

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    Uncategorized
  17. Sarasota Y Sharks Masters 5:30 AM Workout 08/31/2016

    by , August 30th, 2016 at 12:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 2:30
    8 X 50 kick 4 on 1:10 4 on 1:00

    12 X 50--choice-- 1:05
    #3-6-9-12 are fast

    1 X 300 free 4:30
    1 X 100 IM 1:45
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 300 IM --

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Week 204 - Tuesday

    by , August 30th, 2016 at 09:25 AM (After a long rest)
    My training partner and best swim bud Bill moved to Fort Wayne, Indianna about a month ago and despite missing him I am very happy he and his family now have some work stability. During drylands we face timed Bill and he joined us remotely. It was actually kind of fun him doing the workout with us and us passing the phone around as we did the exercise and chatted to Bill. It's amazing how doing this pushed the pain associated with our crazy abs to background and everyone commented that it was much easier this morning. We had 8 of us including Bill at 5:00am doing crazy abs. The Rockwall contingent met at 4:30am as usual and did a warmup before joining Bill who did a run before he did crazy abs.

    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    Swimming setup scy
    400 left arm swim with snorkel
    6x50 left hand finger tip drag high elbow drill on :50
    20x50 kick on 1min best average
    300 easy
    12x25 underwater on :40

    I held :39/:40 on the kick which is by far my best average on this set.
    Categories
    Swim Workouts
  19. Monday Aug 29

    by , August 30th, 2016 at 09:14 AM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    600 various
    4 x (25 scull + 25 free w/paddles)
    16 x 50 burst kick + cruise @ 1:10-1:15
    -- 8 dolphin, 8 flutter
    150 EZ
    20 x 50
    odds = @ 100 pace @ 1:00
    evens = EZ @ 2:00
    150 EZ
    2 rounds:
    2 x 50 w/chute & paddles & fins
    1 x 100 EZ
    100 EZ at end of 2 rounds:

    Total: 3400m



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


    Happily, the Mt. Lebo pool is still open this week for adult swim despite school having started yesterday. And they've extended the lap swim to 2 hours, which is nice bc I don't feel as crushed to cram in sprint work. The sun is shining this am as well, so I am headed there again. Oh, going 50 meters with a big chute attached is hard!
    Categories
    Swim Workouts
  20. Week 204 - Monday

    by , August 30th, 2016 at 09:10 AM (After a long rest)
    I had a good night of sleep on Sunday night.

    Last week was a terrific work week(hard) with some significant business wins. Our business is really starting to see some momentum and it's exciting. All the hard work is paying off; sounds a lot like swimming!

    today was a long aerobic type workout which I choose to do with fins. I find these longer sets very boring just kicking. Somehow keeping up with everyone else and doing it with the group helps.

    Warm up
    400 left arm swim with snorkel
    6x50 left arm finger tip drag with high elbow drill on :50

    main sets
    4x200 streamline back kick with fins on 2:30
    3x300 streamline back kick with fins on 3:45
    2x400 streamline back kick with fins on 5mins
    1x500 streamline back kick with fins on 6:15

    warm down
    200 easy

    i was holding 1:05 pace throughout the kick set with fins. I tried adding one more underwater kick per wall today to make it a little harder aerobically. I felt ok!
    Categories
    Swim Workouts