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  1. Sarasota Y Sharks Masters 5:30 AM Workout 07/16/2015

    by , July 15th, 2015 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 --

    4 X 150 2:45
    Build last 50

    1 X 400 kick
    1 X 50 easy swim

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00 #4 on 1:30
    Two rounds--choice

    4 X 50 build 1:00 #4 on 1:30
    1 X 100 @ 85/90% 2:30
    Three rounds--choice

    WARM DOWN: 4 x 50 easy

    3950M
    Categories
    Swim Workouts
  2. Still managing the distance

    by , July 15th, 2015 at 07:26 AM (Mixing it up this year)
    Still managing to do a lot of distance work. Tomorrow may be a long swim again but I'll play it by ear.

    300 free
    6x50@1 free
    3x100@1:45 free w/paddles & bouy
    12x25@:30 free

    500 free w/paddles & bouy
    5x100@1:45 free w/paddles & bouy
    10x50@1 free

    4x50@1 free 11 strokes fast then easy
    4x100@1:45 free w/paddles & bouy
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  3. Charging a fee to swim in your Masters program

    by , July 15th, 2015 at 12:00 AM (Questions from Coaches)
    Q: I help organize a swim practice for a group of adult swimmers during lap swim at our pool. I recently registered our group as a club with USMS so we could swim on relays together in a local swim meet. As we grow and become more organized, I foresee the need to begin charging a monthly program fee. How do I transition our group to paying a fee when lap swimming is free?

    A: Many Masters programs have evolved over the years from a small group of lap swimmers enjoying each other's company to an officially registered USMS program. Often, the most skilled or dynamic swimmer gets elected the quasi-coach and leader. As more swimmers join the group, more lane space is needed. For the aquatic or facility director, this can be both a positive and challenging metamorphosis. Those swimmers who are participating with the group are happy--which means increased membership and retention rates at the facility--but more often than not, the remaining lap swimmers who may not feel included in the structured workouts can become disgruntled about diminished lane space at critical and convenient workout times.

    At this point, establishing a defined USMS registered Masters program gives validity and direction for your adult swim program and the aquatic facility. The key to success will be how open and welcoming your program is to swimmers of all abilities who come to the pool with a variety of goals and motivations. The aquatic facility management likely will not view exclusion practices kindly.

    Program fees are a usual and customary expense of participating in an organized Masters practice. The fee you charge should be determined by the expenses the program incurs and the benefits the program provides to its members. While lap swimming is a benefit provided by your facility, is it really free? Countless times I've visited aquatic facilities when lap swimmers are in the pool while many are waiting on the pool deck for a lane to clear. Rarely, if at all, do lap swimmers share a lane with more than one other swimmer. Clearly this waiting for a lane is a waste of time. More importantly, if this wasted time happens too often, it becomes a deterrent for the swimmer returning to the pool.

    Sharing a lane with another lap swimmer can have its costs as well. It may not be a monetary cost, but a mental or even physical cost. Sharing a lane with a lap "swimmer" who has no concept of lane etiquette can be extremely frustrating and even dangerous. I generously use the term "swimmer" when referring to the lap lane occupants. On several occasions, I've witnessed more people positioned vertically than horizontally while inhabiting space in the lap lanes. Although many lap swimmers welcome the opportunity to make the lane they share safer and more enjoyable, some may not be willing to take the suggestions offered to practice basic lane etiquette. Swimmers participating in an organized Masters practice with a coach on deck are less likely to incur these lap-swimming costs.

    If your adult swimmers have been swimming as a group during lap swim and are now being asked to pay a program fee, make sure they understand the benefits of your program. You may need to increase the benefits the swimmers currently enjoy to justify the program fee. Most adults are willing to pay a fee equal to the benefits they receive. Knowing what's important to your customer/swimmer will help you determine which benefits to provide. These benefits may include:

    • Paid professional Masters coach on deck
    • Preferential workout times at the aquatic facility
    • Increased lane space
    • Lane space in the competition pool (80 degrees F) verses the recreation pool (much hotter!)
    • Additional practice times and facilities
    • Access to open water venues
    • Additional or upgraded pool and workout equipment
    • Digital pace clock
    • Dryland training program
    • Yoga instruction
    • Seminars with professional nutritionists, physical therapists, and sports medicine physicians
    • Swim clinics
    • Videotaped stroke analysis
    • Organized team travel to swim meets, open water events, and other team identified outings
    • Team website
    • Team e-newsletter
    • Team logo and merchandise
    • Sponsor discounts
    • Organized cross training opportunities with local triathlon, cycling, and running clubs
    • Volunteer opportunities
    • Recognition and awards

    Once you've established your fee, give your current swimmers a reasonable amount of time before the fee goes into effect. I recommend at least 30 days. You may choose to offer new swimmers a free trial period. After the 30 days or trial period is over and a swimmer decides against paying the program fee, politely point them in the direction of the lap swimmers.
  4. Workout 07/14/15: OW

    by , July 14th, 2015 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    The rain held off so I was able to get my double in. I rode over to Wilmington with Melissa and Tim, meeting Greg there. The sky was a mix of overcast clouds interspersed with bright blue patches and the sun trying to shine through. We did a one mile loop in about 40 minutes, and after finishing enjoyed some raspberries that I picked from my backyard. Another delightful evening for a mid summer swim!

    Categories
    Swim Workouts , Open Water
  5. Back from Vaca

    by , July 14th, 2015 at 07:11 PM (The FAF AFAP Digest)
    Finally got back from our long vacation. I'm feeling fairy dazed and jet lagged. Had a lot to do today, but managed to get to LA Fitness for 2200 easy. After almost three weeks, I'm seriously out of swimming shape (though my shoulders feel great!). But I have 3 months until my next meet to reverse that situation. And I've done it before. Next year, I told Mr. For that I'm opting out of a long summer vacation since it's my age up year. But, happily, I will go to the Olympic Trials for a week with Teen (Now 20) Fort. Very excited about that!

    The vacation got off to an abdominal start -- delayed flights, missed connection to Copenhagen, torrential rain, iPhone breakage, distraught teen etc. But it was worth the horrendous start. Norway is just stunningly beautiful (fjords, mountains, lakes) and we had great weather there. Iceland was fabulous to visit, but I wouldn't want to live there. It is simultaneously a frigid craggy moonscape and a lupine-covered green mountain landscape. It reminded me of both Mordor and the Shire. It was light until 11:00 pm most nights in northern Europe, and Mr. Fort and his buddy went on a few late night runs. The Orkney Islands in northern Scotland were also lovely. We ended with a few days in London, which was packed with tourists. We were in a great location on Park Lane, having pricelined rooms. The morning before we left Mr. Fort and Lil Fort ran in the London 10K with 28,000 other people. I think Lil Fort liked being in such a big race in a foreign country. And today she went to her first high school cross country practice.

    Onward!
    Categories
    Swim Workouts
  6. Workout 07/14/15: noon

    by , July 14th, 2015 at 03:52 PM (Maple Syrup with a Side of Chlorine)
    Plans for an open water swim fell apart last night, but we will try for this evening. Humid weather and pop-up storms make for an interesting yet frustrating summer.

    Was able to sneak in a quick swim before taking my son to a dentist appointment.

    200 free/ 200 back/ 200 im drill
    8 x 50 on 1:00 free with snorkel, even split
    50 easy on 1:30
    6 x 50 on 1:00 free, descend
    50 easy
    4 x 50 on 1:10 back, descend
    50 easy
    2 x 50 on 1:00 free fast
    50 easy
    100 warmdown
    (Solo/SM pool/1900 lcm/45 min)

    Borrowed the idea from Water Rat, basically trying to find some easy speed with pace work. I'll need that for the 800 at Nats.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 07/15/2015

    by , July 14th, 2015 at 12:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    8 x 50 1:00
    50's: 1-4 long and smooth
    5-8 descend to fast

    4 X 200 free 3:30
    Negative split

    8 x 50 kick 1:20
    #5-8: 25 fast/25 easy

    8 X 50 choice 1:30
    odd: @ 100%
    even: easy

    1 x 150 cruise 2:30
    1 X 100@ 85/90% 2:00
    Four rounds--swim or pull

    WARM DOWN: 4 x 50 easy

    3900M
    Categories
    Swim Workouts
  8. Week 146 - Tuesday

    by , July 14th, 2015 at 10:18 AM (After a long rest)
    I was congested yesterday buthad an ok night. I took an allergy pill this moning and hopefully I can get on top of my allergies before they affect me too bad. I was on my own this morning and it was hard to stick with it(but I did).

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    12x50 open,close, easy, fast on 1min with fins
    200 easy

    We have three more tough workouts and then we start to taper. I can see the light at the end of the tunnel. Bring on the taper!
    Categories
    Swim Workouts
  9. I hate ant bites

    by , July 14th, 2015 at 07:34 AM (Mixing it up this year)
    I especially hate ant bites on my toe that cause me not to be able to use my zoomers. Shoulders were sore so tried to do an easy one today.

    500 free
    5x100@2 free w/snorkle as 15m kick/20m swim/15m kick/15m swim/20m kick/15m swim
    500 breast kick
    1000 free

    Total 2500 meters
    Categories
    Swim Workouts
  10. 7/13/15 Monday blahs

    200 free
    200 kick
    4 x 75 k/d/s
    -went IM order

    Descend everything & 50 ez's @ 1:30
    4 x 25 fly @ 40
    4 x 50 back @ 50
    200 IM @ 3:00
    50 EZ
    4 x 25 fly @ 40
    4 x 50 breast @ 1:10
    2 x 100 IM @ 1:45
    50 EZ
    4 x 25 fly @ 40
    4 x 50 free @ 45
    4 x 100 IM @ 1:45
    50 EZ
    (used my tempo trainer for the following free swims for 500 pace)
    4 x 75 @ 1:20
    2 x 200 @ 3:10
    50 EZ
    4 x 75 @ 1:20
    4 x 25 sprint @ 1:15 went IM order
    100 float and outta there to pick up one of our girls

    4000 scy

    This was definitely my kind of workout however my stroke began to fall apart too soon. I blame it on being a Monday. The free intervals were generous enough that I should have been able to swim faster than I did. Again, I blame it on being a Monday.

    Against my better judgement, I started jogging (not running) last week and my legs are still adjusting. My lungs can handle more than my lower extremities.
    Categories
    Uncategorized
  11. Monday July 13, 2015

    I plan to begin tapering later this week; I will not lift again until after I return from San Jose.

    On Saturday I shared a lane in the main pool at the Texas Swim Center with David and Ande; attendance was light because of the early start time (0530). Whitney coached.

    Warm up:

    200 free, drag fingertips/100 right arm/200 free, catch up, with a buoy out in front/100 left arm/200 10-3-10 drill/100 IM

    Main set:

    8 x 400 @ 6:00, descend 1-4 then maintain the same pace 5-8; I went 5:52, 5:47, 5:46, and 5:42 on the first four, then 5:37, 5:35, 5:35, and 5:34 on the last four

    Final set:

    8 x 50 @ 1:00 as 25 stroke fast IM order/25 easy

    4500 meters

    This morning I shared a lane with Larry, Taylor, Ben, Kristy, Sharon.

    Warm up:

    500 swim as 75 free/25 stroke
    400 pull, same as above
    300 kick with fins
    4 x 50, breath control

    Main set:

    4 x 200 @ 3:00; I led the lane on this round and held 2:53
    1 x 400 as 75 easy, DPS/25 fly fast
    4 x 150 @ 2:10; held 2:06
    1 x 400 as 75 easy, DPS/25 back fast
    4 x 100 @ 1:25; felt strong on these and held 1:19-1:21
    1 x 400 as 75 easy, DPS/25 breast fast

    Final set:

    8 x 50 @ 1:00 with fins, breath control (8/7/6/5/4/3/2/1 total breaths/50)

    4800 meters
    Categories
    Uncategorized
  12. Week 146 - Monday

    by , July 13th, 2015 at 01:59 PM (After a long rest)
    I had an early night last night and woke feeling pretty good this morning. In fact I was surprised I was not stiff and sore like yesterday, but I was not. I did a nice long warm down after my swims yesterday and I am pretty sure that helped. Today was a longer aerobic workout.

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

    Main sets
    3x(400,300,200,100 on 1:20 pace)
    16x50 kick with fins on :45

    Warm down
    100 easy

    I got into the main set and was able to hold about 1:12 pace throughout. On the kick I held :34s kicking on my back and felt pretty good.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 07/14/2015

    by , July 13th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 250 4:30
    5 X 100 1:50
    4 X 50-faster- 1:00

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    Build each 50

    7 X 100 2:15
    #1&7 are easy
    #2-6--swim at 85/90%--choice

    8 X 50 1:30
    odd: easy even: @ 100%

    12 X 100 pull
    1-5 on 1:30
    6-10 on 1:25
    11&12 are swim down on 2:00

    4000M
    Categories
    Swim Workouts
  14. Some days

    by , July 13th, 2015 at 07:19 AM (Mixing it up this year)
    Friday was one of those workout I just couldn't remember what we did since there were so many short sets. Today was easier to remember.

    600 free
    300 free w/paddles & bouy
    8x50@1 free w/paddles & bouy as 25 catchup drill/25 swim
    200 free w/paddles & bouy
    4x50@1 free w/paddles & bouy as 25 catchup drill/25 swim
    2x100@1:40 free w/paddles & bouy
    4x50@1 free w/paddles & bouy as 25 catchup drill/25 swim
    400 free w/paddles & bouy
    2x100@1:40 free w/paddles & bouy
    16x50@1 free w/paddles & bouy
    300 free w/paddles & bouy
    200 free easy

    Total 3600 meters
    Categories
    Swim Workouts
  15. USAS Meet Day 2

    by , July 12th, 2015 at 04:04 PM (After a long rest)
    I decided to scratch the finals last night and focus on being a dad. As much as I like racing I also thought this is a lot of kids main summer meet and as such me taking a finals spot was not the right think to do. Instead I had fun watching my daughter swim and have fun. Despite being slightly slower in her final she had a lot of fun.

    I had a good night of sleep but this morning seemed to come too early. I did my normal warmup with some pace 50s and felt a little stiff. I notice this as a master when I swim multiple days where I get stiffer as the meet goes along. When I was younger I could do day after day with little to no ill affect. The mind still says I can do it but the body is fighting as hard as it can. Never mind. From here on out its a battle of mind over body.

    Today I swam the 100 back and the 50 free. I felt really strong on the 100 back until about 85 meters and the last 15 hurt pretty bad. My splits were good although I think the second 50 could have been .5 or so faster if I had not tired. I went 1:05.6. I was pleased with this. Some rest and it will be interesting to see how fast I can go at Nationals. I have not swum a LCM back since I have been back, so I have nothing to compare this against which is actually kind of fun!

    I was looking forward to the 50m free and thought I would have a good race. I had a great start and felt strong the whole way but when I looked up I went 26.2 which I was disappointed with. Tom said I had a great first 25 but my tempo dropped on the second 25. Despite the slower time I still had fun. Like last night I scratched the finals and will be dad again at finals tonight. My daughter is swimming the 100 back.
  16. USAS Meet

    by , July 11th, 2015 at 09:47 PM (After a long rest)
    This weekend I am swimming in a USAS meet with my daughter. I am swimming Saturday and Sunday while my daughter swam all three days. I must admit I was jealous of her and would have loved to do the 100m free and the 400m free yesterday; alas I had to work.

    My daughter who is 11 has had an awesome weekend so far doing best times on everything she has swum; 50 back, 100 free, 400 free, 200 free, and 200 back. In particular her 2:46 LCM 200 back was awesome dropping another 3 seconds from her entry time. It was great seeing her have fun with her friends with about 10, 11-12 year old girls dancing on the bulkhead ahead of finals.

    I swam the 200free and the 200 back and did masters best in season times on both going 2:07.1(I thought I saw 2:06.9). Amazing how just the wrong side of 2:07.0 makes such a difference. I would have really like 2:06.9. My splits were great. My 200 back I went 2:21.7 which was over 3 seconds faster than I did at the this meet last year and again my splits were strong. I am swimming the 100 back and 50 free tomorrow. I plan on really attacking both events!

    I start my taper at the end of next week which I am looking forward to. My endurance seems pretty good right now and I am really looking forward to some fast swims in a few weeks.
  17. Sat 7-11-15

    200 w/bouy and snorkel
    100 back
    200 IM drill
    200 free
    8 x 25 build
    -went IM order

    400 even split
    300 pull negative split
    300 done as
    -25 kick/50 free/25 kick/50 back/repeat
    300 w/bouy only negative split
    300 kick/swim like above
    300 pull negative split
    400 even split faster than the first

    Broken 75's
    4 x 75
    -50 stroke moderate r/5, 25 free sprint r/10
    4 x 75
    -50 free moderate r/5, 25 stroke sprint r/10

    200 w/d

    4000 scy

    My pool time has been sporadic this summer so I was glad to have some pace work this morning. We have slowed it down a little with quite a bit of technique work. I have registered for the Dixie Zone LCM meet two weeks from now. Since I haven't been in a LC pool in over two years it should a interesting experience. My goal is to see if I can race with my improved technique or if I'll fall back into my bad habits.

    Sat line up 2IM, 2BK, 400
    Sun line up 50 BR, 2BR, 800
    Categories
    Uncategorized
  18. Breath-Holding

    Morbidity and Mortality Weekly Report (MMWR) from the Centers for Disease Control and Prevention recently published an article: Fatal and Nonfatal Drowning Outcomes Related to Dangerous Underwater Breath-Holding Behaviors — New York State, 1988–2011. http://www.cdc.gov/mmwr/preview/mmwr...cid=mm6419a3_e
    This report identifies “dangerous underwater breath-holding behaviors” (DUBBs) that increase the risk of “breath-hold blackout” and drowning. Three DUBBs included: intentional hyperventilation before submerging/swimming; attempting breath-holding for as long as possible while underwater; and hypoxic training (prolonged underwater swimming or extended breath-hold intervals. Hyperventilation and hypoxic training were seen mostly in experienced swimmers.
    Swimmers and coaches need to be aware that these DUBBs are associated with blackout and drowning and so should be avoided.

    --Jane Moore
  19. Exercise, Weight Loss, and Inflammation

    A recent study focused on the effect of exercise or caloric restriction on weight loss and certain metabolic markers. 80 abdominally obese middle-aged Asian men were either put in a group where they reduced their caloric intake by 500 calories a day, or in a group that exercised (200-300 minutes a week) where their goal was to increase their caloric expenditure by 500 calories a day. After 24 weeks both groups lost approximately the same amount of weight. However the exercise group showed a greater decrease in overall inflammation, improved insulin sensitivity (important in preventing diabetes), and a better adipokine (hormones secreted by fat) profile. This study is interesting in that it was able to separate the effects of exercise and diet.

    --Jessica Seaton
  20. Fast Friday July 10, 2015

    Shared a lane at the Texas Swim Center with Taylor, Kristy, David, and Max. Whitney coached. The pool was set up as an eight lane 50 meter competition course with touch pads for Sectionals this weekend.

    Warm up:

    5:00 swim
    4 x 50 @ 1:15
    5:00 pull
    4 x 50 @ 1:15

    Main set:

    20 x 100 @ 2:15 as 4 x (1 each @ 70%, 80%, 90%, 100%, easy); felt tight on the first two rounds, then on rounds three and four went 1:25, 1:20, 1:16, 1:13

    5:00 recovery swim

    1 x 100 fast from a dive in heats; I went 1:08 (:33/35), a practice PR.

    Very solid week of training.
    Categories
    Uncategorized