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  1. Tuesday, Nov. 4

    by , November 4th, 2014 at 06:11 PM (The FAF AFAP Digest)
    I swam an easy 2000 last Friday and did 3200 with some 100 pace work on Sunday. I took Saturday and Monday off with driving back and forth to NoVa. Just chocked it up to a few days of recovery, though I didn't feel particularly recovered after the travel and poor sleep. I hadn't swum in a rec center pool in a long time. My times were slower than usual and I think part of it was the 5 degree temperature difference. I'm now habituated to 79-80 degrees after years of swimming at rec centers ...

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    The usual 900

    Main Sets:

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

    5 x (25 AFAP + 75 EZ)
    100 EZ

    6 rounds: Broken 125s
    5 x 25 w/fins @ 100 pace @ :30 + 125 EZ
    3 x breast, 3x back with only 3 strokes

    100 EZ

    Total: 3400


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

    There is a new meet on the PV calendar. It's being pitched as a battle between the north and south of the Colonies Zones to take place on the same weekend. NE Champs will be the northern version. And a meet in Manassas at the Freedom Center (nice pool) will be the southern version. http://www.usms.org/comp/event.php?MeetID=20141212zoneS. I think I will attempt to swim this meet. Not sure what I'm going to enter though ... 50s seem risky, but I have no arm endurance for 100s ... Hoping the shoulder will continue to improve in the next 6 weeks, though it is definitely taking it's bloody time. Even if I only swim a couple events, it may be worth attending. This is the longest stretch in my masters career that I've had without a meet with my LCM meet being cancelled and not being able to attend the Sprint Classic. My motivation is already low, and if I don't swim in a meet pretty soon, it may really plummet.
    Categories
    Swim Workouts
  2. 11|4|14 SCM

    by , November 4th, 2014 at 05:32 PM (Blog)
    Sunday
    7:00 am reserves fit test, ran 1.5 miles in 10:54 a PB but have done a 10:40's in practice. Maxed out the pushups, situps, and waist measurment - scoring me a 98.3, but when I turn 50 in 17 months I am going for a 100 score. The air was cold and my allergies kicked in. My lungs screamed and when finished was left with aching teeth and a headache. That's because I went out too fast. I am still happy with what I did considering running less than 20 total miles entire year. This is proof USRPT helped my run despite that I structured it for a 400M run instead of a 2400M.

    Had to work after signing out for the weekend, so Sunday I worked 19 straight hours .

    Today
    In SCM pool without markings or lines
    3 x 50 on 1:00 free with fins
    • sighted every other stroke


    16 x 25 on 0:40 with fins
    • odds - head-up dolphin kick free / evens - fly
    • this got the aching lungs back in aqua format


    500 kick without fins
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/05/2014

    by , November 4th, 2014 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    4 X 100 2:15
    odd: easy
    even: @ 85/90%

    1 X 200 3:30
    4 x 25 sprint :40
    1 X 150 2:45
    6 X 25 sprint :45
    1 X 100 2:00
    8 X 25 sprint :50
    1 X 100 easy --

    1 X 50/blocks

    WARM DOWN: 4 X 50 easy

    3000Y
    Categories
    Swim Workouts
  4. Election Day - Tues Nov 4th

    by , November 4th, 2014 at 10:20 AM (Trying to Train Smarter, Not Just Harder)
    Go Vote everybody!!

    So for some reason I've decided to log my actual dryland routine here - I suppose for the possible benefit of others - not sure why
    Didn't get to the pool afterward, because I had to vote before work. Also, because as the weather gets colder, I generally go down to 3 mornings a week, and then pick up Saturday around lunch, instead of 5 mornings a week like I do in the late Spring and Summer.

    ~100 crunches on the exercise ball
    3 x 15 pull up's on the TRX (so I am semi-horizontal or parallel to the floor, and about 12" off the floor as well & I pull myself up)
    3 x 12 arm pulls (kinda like using stretch cords, but with weights) each arm - 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Then I do this thing where I put my feet behind my head to stretch out the back of my thighs which I really enjoy & spend waaay too much time doing, followed by ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec; then repeat:
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec
    Funny little yoga stretch I saw on-line for swimmers, twice both directions
    Then to weights - each station I do generally 3 sets of 12-15 reps
    Triceps machine (70lb)
    Inner thighs (80lb)
    Leg Press (250lb)
    Shoulder Press (70lb)
    Back Press (100lb)
    Twisty-Turnie Waist Thingie (50lb)

    Had to leave out one of my favorite core exercises, but will do it next time, I hope
    Total ~45 mins.
    Categories
    Uncategorized
  5. Still having neck and shoulder issues...light day

    by , November 4th, 2014 at 08:15 AM (Mixing it up this year)
    Nice and easy today. Even did kicking with no fins!
    Time for my Compex Muscle Stim workout. Get those muscles loose.


    500 free
    500 free kick w/zoomers
    200 free w/snorkle
    200 free kick w/snorkle
    200 free
    200 free kick
    200 free EZ

    Total 2000 yards
    Categories
    Swim Workouts
  6. Mon 11/3/14

    300 swim
    4 x 100 free @ 1:45
    6 x 50 @ 55 breathe 3,5,7,9,3,5
    8 x 25 @ 40 sprint
    100 EZ

    -50's strong
    -100's at about 80%
    8 x 50 fly @ 1:05
    4 x 100 free @ 1:45
    8 x 50 back @ 1:05
    4 x 100 free @ 1:40
    8 x 50 breast @ 1:15
    4 x 100 free @ 1:35
    8 x 50 free @ 60
    -I used the last 4 as a warm down

    4100

    i liked this one and felt pretty good. My backstroke felt extremely long and powerful. Actually, everything except free felt good.

    I am am trying to decide if I want to head to our SCM state meet in about a month. I have plans with our oldest daughter that Friday and Sat which means I would only swim that Sun. Thinking about signing up for the 2IM, 2BK and the 400.
    Categories
    Uncategorized
  7. How Did This Happen?

    by , November 3rd, 2014 at 08:57 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    Ambassadors

    Instinctually, I knew it. Surveys and feedback confirmed it: coaches have great impact on the tens of thousands of adults who are members of USMS.

    Coaches who are welcoming, knowledgeable, and have empathy will retain and attract more adults to their Masters Swimming programs. Coaches who are aloof, inattentive, or unwelcoming will likely find their Masters Swimming programs headed toward extinction. We seek to support coaches and give them the tools they need to become better coaches and ambassadors for U.S. Masters Swimming.

    USMS Takes Responsibility


    In December of 2008, Chris Colburn, the Coaches Committee Chair at the time, Mel Goldstein, a past USMS president and current USMS coach educator, and I went to visit the American Swimming Coaches Association at its offices in Ft. Lauderdale. ASCA had administered a USMS coach certification program, which was offered as a self-study. The self-study course was written in 1997 by a group of USMS volunteers. Unfortunately, it hadn’t been updated in a decade and was no longer relevant. ASCA didn’t have the knowledge or resources to create a new Masters coach certification program, so we made the decision to take responsibility for the Masters coach education program.

    John Leonard, ASCA’s executive director, imparted some sage wisdom as we embarked on the project: “Teach your coaches how a USMS program can generate revenue and teach pool operators how offering a Masters Swimming program can be beneficial to them.”

    Three Days in Indianapolis


    In the spring of 2009, USMS coaches Mel Goldstein, Lisa Dahl, Susan Ingraham, and Jim Halstead; and Mark Gill, USMS business development manager at the time, and I bunkered in a conference room in Indianapolis. We ate pizza, drank diet cokes, debated, scribbled thoughts on the white board, and planned. Over the course of three days we drafted a set of expectations, a blueprint, and a timeline for a new USMS coach certification program. We envisioned five levels to the program, with a goal of teaching the first two levels at the 2010 ASCA World Clinic.

    We made an important decision that we continue to abide by today: our certifications would only be taught in live, classroom environments. USMS was prepared to make significant time and financial commitments to a traveling coach education program, believing that not only would the coaches receiving the education benefit more, but also that we would realize value in networking with Masters Swimming coaches—we knew the information needed to flow both ways and the most beneficial method would be face-to-face.

    Here We Go


    At the 2010 ASCA World Clinic, we unveiled our Level 1 and Level 2 certifications, taught by USMS coaches Frank Marcinkowski, Lisa Dahl, Susan Ingraham, Scott Bay, and Mel Goldstein. Those of us involved in developing the curriculum were bleary-eyed from months of looking at it and we asked the class to make recommendations for improvements. The 30 or so coaches in attendance provided great feedback with an overarching theme that resonated loudly: Masters Swimming coaches crave education and resources that will help them become better coaches and more successful at running their programs.

    What’s Next


    Since 2010, under the direction of USMS Education Director Bill Brenner, we’ve offered more than 90 teaching weekends and nearly 2,000 coaches have completed the Level 1 program. We followed up with Level 3 in 2012, and the first round of Level 4 coaches has just been certified in 2014.

    Back in 2009, we thought the primary audience would be coaches who were with established USMS programs—we thought we’d be preaching to the choir. But we found that participants have diverse interests and reasons for attending. We get current Masters coaches, Masters Swimmers who don’t want to coach but want to make their swimming experience and programs better, triathlon coaches, aquatics directors, people and corporations curious about USMS, people with an interest in starting USMS programs, USA Swimming coaches, and LMSC volunteers, to name just a few.

    Our coach education programs are a commitment to the USMS vision to be the premier resource for adult aquatic fitness—they are living, breathing products that we update to ensure continued accuracy and relevance.

    Based on demand created during our inaugural “April Is Adult Learn-to-Swim Month” campaign, we’ve been back in the conference room—although this time with healthier food—writing the curriculum for a USMS Adult Learn-to-Swim Instructor Certification Program. The ALTS instructor program will be a one-day, in-classroom learning experience with a required in-water test, in which attendees must pass the Red Cross five basic water competencies to achieve USMS ALTS instructor certification. The first two ALTS instructor teaching weekends are scheduled for January 3 in Indianapolis and January 17 in Great Barrington, Mass. ALTS Instructor Certification is being lead by Bill Brenner with additional teachings being scheduled for 2015.

    We’ll continue to listen to participants who have attended our education programs. Their feedback is what leads us to develop future education products in support of the USMS vision of being the premiere resource for adult aquatic fitness and making swimming for fitness available for as many adults as possible.

    Updated November 3rd, 2014 at 11:09 PM by Rob Butcher

    Categories
    Staff Blogs
  8. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2014

    by , November 3rd, 2014 at 01:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00

    2 X 100 kick 2:30
    4 X 50 kick 1:15

    4 X 100 2:15 choice
    odd: easy
    even: @ 85/90%

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    8 X 25
    odd: build to race finish
    even: sprint 20 yards

    WARM DOWN: 4 X 50 easy

    3200Y
    Categories
    Swim Workouts
  9. Brrrrr! 37 outside! Nov 3, 2014

    by , November 3rd, 2014 at 09:55 AM (Trying to Train Smarter, Not Just Harder)
    Would have gotten more in today, but one of my swim buddies was sad, talking a lot about her failing marriage, moving in and out of her house, etc., etc.

    600 back/free
    300 kick
    3 x 200 pull on 2:50
    3 x 150 rotating a 50 kick
    200 easy while above friend went potty
    3 x 150 rotating a 50 kick
    100 easy
    300 swim
    3 x 100 kick no fins
    100-150-200-250 pull
    300
    300 cool down
    Total: ~5000SCY

    Just a note (to self) how GRATEFUL I am for such a sweet, supportive husband!

    Updated November 3rd, 2014 at 10:01 AM by Celestial

    Categories
    Uncategorized
  10. Week 110 - Monday

    by , November 3rd, 2014 at 09:53 AM (After a long rest)
    I spent yesterday watching my daughters meet. She swam great again; 6 swims, 6 best times. The only downside to the Loos pool in Addison is the air temperature; it's always so hot. After the meet we ate southern fried chicken(a rare treat) at Bubbas on the SMU campus. We ate like royalty and ended up not eating dinner as a consequence. I also was pretty tired so went to bed really early. In fact it was so early I did not even make it to 7pm. To my surprise I slept all night and felt really good when I work up. Today was ,a now rare, aerobic day.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    6x100 alternating surf drill and free by 25 on 1:30

    Main set
    5x3x200 free.
    Round 1 was at 500 pace on :3mins
    Round 2 was at 1000 pace on 2:50
    Round 3 was at 1650 pace at 2:40
    Round 4 was at 1000 pace on 2:50
    Round 5 was at 500 pace on 3mins
    8x50 kick on 1min

    warm down
    100 easy

    i did not feel bad in the warm up but my shoulders were still sore from Saturday. This feeling did not go around until the last couple of 200s. Despite trying to stick to the pace I was given I was holding right around 2:01-2:02 throughout the 15x200s. This workout was a lot longer than we have swum in a while and overall it felt pretty good. It was nice to finally loosen up.
    Categories
    Swim Workouts
  11. Neck and shoulder not loose

    by , November 3rd, 2014 at 08:30 AM (Mixing it up this year)
    Had issues with the next and shoulder muscles on my right side but did manage a good bit of swimming today.

    500 free
    500 free kick w/zoomers
    3x200@4:00 back w/paddles went 3:20, 3:17, 3:10
    400 back kick drills by 100 streamline/fashion model/arms perpendicular/partial recovery
    5x100@1:45 free w/snorkle maintain a 6 beat kick
    200 free kick w/zoomers

    Total 2700 yards
    Categories
    Swim Workouts
  12. Week 109 - Saturday

    by , November 1st, 2014 at 04:22 PM (After a long rest)
    I was late home from work last night and ended up missing my kids leaving to go trick or treating and ended up staying in the house handing out candy. I turned the lights off around 8pm and headed to bed before my team returned. I woke this morning having not heard my kids or wife come home. I guess I had a solid night of sleep!

    todays practice was race pace 100s at 500 pace.

    Warm up
    3x(200 swim with snorkel on 3mins, 100 kick on 2mins)
    12x50 surf drill on 1min

    main set
    16x100 on 1:45 swum at 500 race pace(57). At failure miss one and go again.
    100 easy

    warm down
    6x50 on 1min drill swim

    today I felt pretty tired and really had to mentally dig deep on the main set. I usually feel ok through 8 where as today I hurt from 5 on. I got to number 12 before failing, just like two weeks ago, however this set really hurt. Maybe the last one hurt just as bad but it's a distant memory at this point. I skipped one and finished out the set. I was holding 56s through number 4 and then 57s until number twelve where I went 59. I finished out the set on 57s. I was hurting so bad I had to roll out of the pool at the end and it took about 20minutes for the light headed was to go away.

    After swimming i did did swim bench for 10minutes followed by Abs for 10 minutes.

    After dryland and I headed to yoga which again was great to stretch out. When asked for suggestions I asked for stretching on lats, tris and pecks. I felt much better after yoga.

    As I write I am at a meet with my daughter and she just got her first A time in the 11/12 age group on the 200 back. Fingers crossed she will get a couple more today and tomorrow. She only turned 11 in September so she is making great progress.
    Categories
    Swim Workouts
  13. Swim Index

    I wanted to collect links to the OW swims I've done over the last few years in one place. Here they are:

    2010 swims


    2011 swims




    2012 swims:




    2013 swims
    After a couple of busy seasons I took a break from marathon swimming and focused on something completely different: springboard diving! My first-ever competition was at the IGLA championships in Seattle. But I still did a few shorter OW swims:



    2014 swims
    I dipped a toe back into marathon swimming this year, and was part of some really wonderful events. I took a break from the blog—but feel free to PM me if you’re looking for details about any of these swims:

    • Bay Bridge to Golden Gate swim (6 miles)
    • 2 Bridges 5K swim, Hudson River, Poughkeepsie, NY (results)
    • Stage 6 of the 8 Bridges Hudson River Swim (Tappan Zee Bridge to George Washington Bridge, 15.7 miles) (results)
    • Swim the Kingdom Week--45 miles in 8 lakes over 9 days in Vermont and Quebec: Crystal Lake, VT (5 miles), Island Pond (4 miles), Echo Lake (12K), Lake Seymour (10K), Lac Massawippi (9 miles), Memphremagog (10K), Lake Willoughby (5 miles), and Caspian Lake (3 miles) (DNOWS article)
    • September: CIBBOWS Triple Dip 10K (results)

    Updated November 2nd, 2014 at 07:58 AM by swimsuit addict

    Categories
    Uncategorized
  14. Milestones

    by , November 1st, 2014 at 01:00 AM (SWIMMER Editorials)
    To say that 2014 has been a banner year for U.S. Masters Swimming is a bit of an understatement.

    Our Swimming Saves Lives Foundation launched the inaugural “April Is Adult Learn-to-Swim Month” campaign, gaining national attention from articles in USA Today and the New York Times, coverage by TV news stations, and radio interviews broadcast in hundreds of markets. Although we’re beyond excited about the publicity, what truly motivates us is the impact that learning to swim has had upon thousands of adults across the country.

    Take Richmond, an ethnically diverse community in Northern California that sits on more than 30 miles of waterfront. Coach Benicia Rivera of the Richmond Plunge Masters used SSLF grant money to fund an adult learn-to-swim program. She documented its progress, interviewing her new swimmers about what learning to swim has meant to them—how it’s affected their lives on a day-to-day basis. Although she sent us the video as a thank-you for the grant, we’re deeply grateful for her dedication, as well as the accomplishments of all the coaches and instructors who are enabling significant, positive change in the lives of many.

    Our coach certification programs continue to help coaches develop their skills and inspire their swimmers. Certification is also helping aquatics directors and instructors create new Masters Swimming programs in their facilities. By the end of 2014, we’ll have certified more than 680 new coaches this year alone. In addition, the Coaches Committee certified the first 10 Level 4 coaches this year—a significant accomplishment for the experienced coaches who met the stringent requirements for advanced certification.

    New educational opportunities are coming in 2015. Adult learn-to-swim instructor certification will provide education for anyone who wants to teach adults the fundamentals of swimming.

    And in 2014, we crossed the 60,000 mark in membership for the first time. More than 16,000 of you are first-time USMS members this year. Welcome to what the SwimToday campaign has dubbed the #FunnestSport! USMS is proud to be part of this inaugural campaign, which is headed up by USA Swimming and leading industry sponsors and organizations.

    All of these milestones are important, and the best way we can think of to celebrate them is to continue to share the stories about the swimmers and coaches behind the milestones.

    We’ll also continue to bring you technique articles, relevant health and nutrition information, product reviews, training advice from competitive and experienced swimmers and coaches, and much more in SWIMMER. Back issues can be read online and on mobile devices via your MyUSMS account at usms.org/myusms. Our STREAMLINES eNewsletters are archived at usms.org/admin/nycu, and you can find us on Facebook, Twitter, and YouTube. And newly organized this year, three staff blogs, including these editorials, can be found in the blogs section of the USMS Discussion Forums at usms.org. Our executive director shares behind-the-scenes information about USMS, and the education director’s blog is a treasure trove for coaches and club administrators.

    So whether you’ve registered for your 20th year or are new to USMS, we’re honored to have shared this exciting year with you and we can’t wait to see what 2015 brings.
  15. 10/31/14: nsr

    by , October 31st, 2014 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    Well, slightly swimming related ... My jack-o-lantern this year ...

    Categories
    NSR
  16. Week 109 - Friday

    by , October 31st, 2014 at 02:56 PM (After a long rest)
    I had another good night of sleep, but woke tired but surprisingly not as sore as earlier this week.

    Today we did another brutal workout.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main set
    4x(2x50 back on 1min, 200 free on 2:05, 100 kick on 1min)
    200 easy
    20x25 no breathers with 10 push ups at one end and 10 dips at the other on 1min

    Warm down
    8x50 drill swim on 1min

    On the 50s back I was holding 33-35s, the 200s I went 2:00,2:200, 1:59, 1:58 by round. The kick 100s I was using as active recovery and was holding 1:40s. The 200s hurt. I worked on my second 100 and tried 6 beat kicking(as best as I could). This was not the hardest part of the workout. The 25s were horrible and after 110 push ups and 110 dips my shoulders were toast. Couple this with no breathers(which hurt more than they should) and I was beat. I made the comment that I thought I was in good shape, but after these 25s I realize I have a lot of room for improvement.

    Updated October 31st, 2014 at 08:13 PM by StewartACarroll

    Categories
    Swim Workouts
  17. Halloween 2014

    by , October 31st, 2014 at 02:08 PM (Trying to Train Smarter, Not Just Harder)
    Feeling stronger and stronger. Didn't use fins at all for butterfly today (of course, I only had to do 6 25's) and I'm feeling a lot better on fly, after 2 whole days of being honest with myself & not "cheating"


    600 back/free
    300 pull
    300 kick
    50 EZ
    Two times thru:
    150 IM twitch @ 2:20
    2 x 75 @ 1:10
    3 x 50 @ 1:00 hard/ez
    100 easy (Marci got out here)


    300 pull moderate effort
    6 x 100 kick/swim @ 1:50 (no fins)
    4 x 150 IM twitch @ 2:20
    50 ez
    3 x 200 pull @ 2:45
    600; 75 free/25 breast
    100 easy
    Total 5100 SCY

    Gotta find myself a couple of people to work out with on Saturdays. At lunch. In the sunshine.
    Categories
    Uncategorized
  18. A tough one today

    by , October 31st, 2014 at 08:59 AM (Mixing it up this year)
    Swam in with the Master group today, too many manatees in the lap lane.

    200 free
    200 kick
    200 free
    200 finger tip drag
    200 free
    12x50@1:00 free red line sprints

    3 times thru
    3x100@1:40 free w/paddles & bouy
    4x50@:55 free w/paddles & bouy

    2x100@1:40 free w/paddles & bouy
    4x50@:55 free

    Total 3500 meters
    Categories
    Swim Workouts
  19. Week 109 - Thursday

    by , October 30th, 2014 at 07:33 PM (After a long rest)
    My son played in the school orchestra last night and we were late home. He is playing the trumpet this year and he is actually quite good.

    I was tired when I woke up this morning and actually was woken by the alarm for the first time in a long time. Today was weights and a loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,10,10 reps per round increasing weight by round

    Swim

    400 free with snorkel
    8x50 catchup on :45
    6x100 kick with fins on 1:30
    12x50 free with snorkel easy on :45

    I planned on going easier in the weight room today, but as usual I am my own worst enemy and I am hurting pretty bad. I lifted heavier today than Tuesday!!!
    Categories
    Swim Workouts
  20. Tues-Thur, Oct. 28-30

    by , October 30th, 2014 at 05:44 PM (The FAF AFAP Digest)
    Tuesday: Drylands:

    straight arm dips, 75 x 3 x 25
    good mornings, 85 x 4 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abductor, 100 x 4 x 6
    flutter kick on bosu, 2 x 100
    russian twists on incline bench, 25 x 3 x 25
    kneeling ab crunches, 130 x 3 x 14
    deadlift, 70 x 4 x 6
    tricep press, 60 x 4 x 8
    bicep curls, 10 lb DBs x 3 x 15

    15 minutes on stairmaster
    15 minutes of stretching



    Wednesday: Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    6 x 25 burst SDK + cruise @ 1:00
    50 EZ

    20 x 25 backstroke w/fins @ 100 pace @ :40
    -- 11 high-12 low
    -- took 10 kicks & 3 strokes, so very little swimming

    200 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 13 high-14 mid

    250 EZ

    20 x 25 kick w/fins @ 100 pace @ :40
    -- 11 high-12 flat
    -- started with dolphin, but my quads were too sore to hold 100 pace, so switched to free

    300 EZ

    Total: 3350



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    same as Wed

    Main Sets:

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

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

    3 x (AFAP 50 kick w/fins, break :10 @ 25 + 100 EZ)
    -- 20-21 flat
    100 EZ

    3 rounds:

    2 x 100 backstroke kick @ 2:00
    1 x 50 breast kick on back @ 1:30

    100 EZ

    Total: 3150



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

    The legs are feeling pretty tired after the last four workouts. I'll probably need to do a recovery workout tomorrow. We're heading to NoVa to visit friends this weekend. Should be fun! With the time change Sat night, there's a chance I'll drop in on the Patriot Masters Sunday am practice.