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  1. Mon Nov 16

    by , November 16th, 2015 at 04:19 PM (Senior Sprinting)
    425 warmup

    8 x 25 from the blocks, 6 free, 2 fly. On some of them I will sprint all out the first 25; others, easy down/AFAP back; on a couple, fast start and breakout, a few easy strokes, and then sprint thru the turn and halfway back. My turns need work. I practice starts a lot but for some reason dont like to do turns practice.

    75 easy
    50 nb
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2015

    by , November 16th, 2015 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    4 X (8 X 50)
    Round 1: kick on 1:10
    Round 2: free :45
    Round 3: stroke 1:05
    Round 4: 25 sprint/25 easy(choice) 1:05

    6 X 250 3:45
    1-4: last 50 fast
    5-8: last 100 fast

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  3. Week 164 - Monday

    by , November 16th, 2015 at 10:53 AM (After a long rest)
    We had storms last night and my poor wife was kept awake by one of our dogs and an amber alert that went off around 1am. I slept through the whole thing. On one hand I feel very guilty but on the other I love being a heavy sleeper. I honestly think the swimming makes me an even deeper sleeper since I am tired from the physical exertion.

    I woke feeling good this morning. I felt a little short of breath in the pool on the warmup and pull set but did just fine. The kids meet at our pool this weekend always leads to poor air quality; if only they would stop peeing in the pool

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

    Main sets
    8x200 pull on 2:30 done as odds breathing every 5, evens descend
    100 easy
    8x125 kick on 2mins
    100 easy
    10x50 free with snorkel on :35

    Warm down
    200 easy

    I was holding 2:02/2:03 on the breathing every 5 200s, and went 2:02,2:00,1:59,1:55 on the descending 200s. The kick set was rough with my quads burning from the end of #1 to the end. Luckily one of my training partners is an awesome kicker and he kept me honest. We were coming in on 1:40-1:43. This was very fast for me and my legs were screaming at the end. I am likely going to feel this one for a few days. I was not anticipating an aerobic set of 50s but did fine on these. I held :30s throughout and even backed off my kick a little because my legs hurt so bad. Probably not what Tom wanted but I made the send off times. After he said I should have gone on :32.5s which would have been hideous today. By the end of the workout today I felt like mush but was happy with my feel for the water. I feel like the drop taper kicked me up another gear which is awesome. Another week or so of hard pushing and then a full taper for Boston.

    We are going to do a sanctioned inter-squad relay meet before Christmas followed by a team Christmas party at my house. Should be fun!
    Categories
    Swim Workouts
  4. Sun Nov 15

    by , November 15th, 2015 at 08:42 PM (Senior Sprinting)
    Bridge Athletic

    200 warmup
    5x50 drill
    7x20 on :35 kick @90%, float in
    4x12 1/2 SDK, cruise in
    50 nb
  5. Botch/Tear/PR, Miami Redfin Meet, Nov 14

    by , November 15th, 2015 at 09:58 AM (The FAF AFAP Digest)
    I travelled to Miami University of Ohio (nice pool, see pic below) for the Miami Redfin Meet. Kind of a mixed day, but never a waste for me to get racing experience in my "comeback."


    50 free, 28.7

    Not a great time. I decided to experiment more with my Lochte turn. I thought that I would do 13-14 kicks on my back and try to spin more quickly to my belly. This idea was intellectually appealing, but impossible to execute. I couldn't spin quickly enough and I was too deep before starting to spin. So I literally had to yank myself out of the water breaking out on my side to avoid a 15m violation. Really a horrible breakout, took forever, and must have cost me .5-.7. In retrospect, I should just have done a graceful breakout, taken 17-18 kicks and blasted by the 15m mark. In any event, this is good feedback for me. I need to allow 3 kicks when moving from back to belly and can't be too deep when I start the process. I did it exactly right at the Sprint Classic and botched it here trying to push the envelope.


    100 free, N/S

    I signed up for the 100 free on a whim, hoping perhaps to just get a TT time. I had planned to do all Lochte style turns @ 100 pace to amuse myself. Unfortunately, the strap of my Speedo suit exploded when I was pulling it up over my shoulder right before my heat. I had no time to change, so missed the event. I've never had a suit malfunction like that before ... And I think that was only my 4th meet or so with the suit. Oh well, I had a spare -- very ancient -- tech suit with me and put that on. As is often the case after a bad swim, I went on to have a really good one.


    100 breast, 1:22.0

    This was a huge PR for me, besting my previous (and only) time by 2.6 seconds. I haven't competed in a 100 in any stroke since March 2014, so was a bit apprehensive. I tried to swim it like the USRPT type sets I've done in practice. Seemed to work well, though I think that I could have wrung a few more tenths out of the race. And I had some fairly glidey turns. This time would have been #2 last year and, looking ahead, is more than a second under the 55-59 NR. I made a couple changes in my stroke starting this summer, and it seems to have paid off. I think it's time to stop thinking of breaststroke as "evil." It's a strong stroke for me.


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


    After the 100 breast, I had thought about asking to jump into another event unofficially just for practice. But I decided I'd rather get home at a decent hour than wait around any further. Having only rested 3 days (and I'm not sure a 9 hour round trip to NoVa can be considered rest), I was pretty happy with the times. And it should be relatively easy to drop time in the 50 free. I think I need to start prioritizing the 50/100 breaststroke more in my meet lineups. I almost never swim them tapered.

    I'm having brunch with some friends soon, then off to the gym.
    Categories
    Swim Workouts
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  6. Other Strokes During a Freestyle Event

    by , November 15th, 2015 at 12:00 AM (Rules Committee Blog)
    The Coach Asks: One of my swimmers did the 800 freestyle, alternating freestyle and breaststroke. The official warned my swimmer that he was almost DQed because his head had to stay above the surface when doing the breaststroke during a freestyle event. Is it a DQ if the head goes under water during a cycle of breaststroke? I also thought that once another stroke is chosen for freestyle, you could only do that one style of stroke for the rest of that freestyle event.

    Answer: "The swimmer may swim in any style" during a freestyle event (101.5.2). There is no requirement to do only one style of stroke. If the swimmer is doing the breaststroke, the style of that stroke is that some part of the head breaks the surface of the water during each stroke cycle. Swimming in the style of breaststroke, with the head breaking the surface during each stroke cycle, during a freestyle event does not violate the rule prohibiting a swimmer from completely submerging after the 15-meter mark, since the swimmer is still swimming on the surface. That satisfies "Some part of the swimmer must break the surface of the water throughout the race..." (101.5.2); briefly dipping the head below the surface during each stroke is that swimmer's style of stroke during breaststroke. That is different than being completely submerged for 15 meters. If the swimmer completely submerged again after the 15-meter mark to do another underwater breaststroke pullout, that would be a disqualification. Caution the swimmer that during freestyle, when using the underwater breaststroke pullout after the start and turns, the swimmer's head must break the surface at 15 meters since it is a freestyle event (101.5.2). A second caution is that a swimmer cannot do breaststroke (or butterfly or backstroke) during the freestyle portion of an individual medley event or a medley relay event (101.5.2).

    Kathy Casey

    Updated November 20th, 2015 at 12:24 PM by Rules Committee

    Categories
    Uncategorized
  7. Do I need to let any USMS member swim in my program?

    by , November 15th, 2015 at 12:00 AM (Questions from Coaches)
    Q: If I register a USMS club or workout group, do I need to let any USMS registered member swim at my facility and in my program?

    A: Registering a USMS club or workout group does not mandate access to your facility or require you to allow participation in your Masters swimming program. For example, many private clubs, YMCAs, and Jewish Community Centers hosting USMS programs have strict membership requirements and restrict access to their facilities to members only. Guest memberships and drop-in day memberships are at the discretion of the club. Other examples of facilities hosting USMS programs that may have restricted or limited access are military installations and college campuses.

    If you have access restrictions, please note them on your Places to Swim listing to eliminate confusion. If your facility allows for potential new members to visit the facility on a trial basis, note this on your listing as well.

    Even if your facility has restricted access, you can't keep nonmembers of your facility from affiliating their individual USMS membership with your USMS club or workout group. Once again, you are not obligated to grant access to these USMS members.

    Updated December 21st, 2015 at 02:57 PM by Bill Brenner

    Categories
    Uncategorized
  8. 11|14|15 SCM

    by , November 14th, 2015 at 11:43 PM (Blog)
    26 x 25 drill on 0:40
    • kick about 10x each stroke while recovering arm slowly, used snorkel

    26 x 25 drill on 0:40
    • kick about 5x each stroke while recovering arm slowly and breathing each stroke, used fins

    10 x 30M on 1:00
    • 15M fast free / 15M back / at least one good bubble ring while resting

    9 x 30M sprint free on 1:00
    • 15M fast NB then flip, sprinting back, breathing every 2 strokes

    a few sonic flutter and dolphin kicks while holding wall

    Did light effort weights again, working mostly everything

    Built a compost bin, wrists and arms are sore

    Updated November 16th, 2015 at 09:35 AM by __steve__

    Categories
    Uncategorized
  9. Sat Nov 14

    by , November 14th, 2015 at 06:32 PM (Senior Sprinting)
    Dallas SCM meet:

    50 fly: 29.2, not very good.
    50 free lead off: 26.11, ditto. Our mixed 200 free relay did set the record in the 240-279 age group. The guy next to me looked kind of out of shape. I was close to him the first 20 or so then he had a terrific turn and smoked me on the second lap. Later on I found out it was Ben Michaelson, 3rd behind Phelps and Crocker in the 2004 OT 100 fly.
    50 free anchor leg: 25.5, also slow, but with a body length and a half lead, managed to hold off (barely) a charging Michaelson.

    Not rested, not shaved, early morning, average pool and blocks--lots of excuses but still should have been .2-.4 faster on all my races.
  10. DAM SCM Meet

    by , November 14th, 2015 at 05:38 PM (After a long rest)
    I got back from coaching a little later than I hoped last night but was able to eat and get to bed before 9pm. I slept really well and woke as my alarm was about to go off. Today's meet is about 45minutes from my house at the Tom Landry center which is an indoor 25m rehab pool. It's a nice pool but the water is hot(I was going to write warm but it's beyond that) so not ideal for distance swimming. My original plan was to swim the 1500 at this meet but they changed up the meet format from 2014 and added some relays at the expense of the mile. When I registered I knew we would be back up yardage and intensity in training, and my prior experience with this meet was that it's run fast so I registered for the 50 free and 800 free. I know this sounds like an odd combination of races but my logic is that over the SCM season I am going to swim these events 3 times. Of the free events these are my weakest and in the case of the 50 most competitive. For this meet they also worked well order wise with the 50 at the beginning of the meet and the 800 at the end.

    Unlike the 50 last weekend I had a much better start and the turn felt good. The electronic timing in the lane I was in was not working so I asked for the timers time, who said :24.7 which I was happy with. The biggest challenge with this pool for the 50 is that it's quite choppy so the second 25 was a little wavy. At the end of the meet I found out that my official time was :24.9 which was .1 slower than last week. I think rested I will be quicker so I am looking forward to Boston.

    Next up up today was the 800. My hope last week was to be between 9:05-9:10, while today I was hoping for 9:00-9:05. My time was 9:00.3(sorry Patrick)which I was very happy with. I went out faster than last week going out in 4:26.xx and was back in 4:33.xx. I held :33 and :34s throughout the middle of the race and other than my heading feeling like it was going to explode due to the heat I felt strong the whole way. I am really looking forward to swimming this event rested and think I will have a great swim in Boston. Hopefully the meet will be a fast meet.

    I still can't figure out how I feel so much better this weekend than last despite going back up in yardage and intensity. All my teammates swam well today and many of those I train with felt the same way. It must be that yucky feeling between the start of the drop and a full taper last weekend.

    Updated November 14th, 2015 at 08:52 PM by StewartACarroll

    Categories
    Masters Swim Meets / Events
  11. Fri Nov 13

    by , November 13th, 2015 at 10:15 PM (Senior Sprinting)
    400 warmup
    10 x 12 1/2 (4 free, 4 fly, 2 kick)
    3 x 25 fins (e/f, f/e, build)
    50 ez
    25 nb

    Swimming tomorrow (8 a.m.!) at the Dallas SCM meet: 50 fly plus a couple of 200 free relays, men's 200-239 and a mixed 240-279 team that is loaded. Not many SCM swims to my name, and no shave and no taper (from what?, attentive readers ask), so will be interesting to see times.

    Updated November 14th, 2015 at 06:26 AM by Doug Martin

    Categories
    Swim Workouts
  12. Week 163 - Friday

    by , November 13th, 2015 at 10:07 PM (After a long rest)
    Despite having a really long week I woke feeling much better this morning and this feel good feeling continued into the pool this morning. It's weird how I felt bad when we start to rest and as we are building back the intensity I have started to feel better in the water. Don't get me wrong I am achy but somehow my stroke felt smooth and strong today. Weird, but I will take it.

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

    Main sets
    4x(100 free with snorkel on 1:10, 2x25 fast kick on :20)
    100 easy
    16x25 free at 100 pace on :30
    100 easy
    6x100 IM on 1:30
    4x(200 back on 2:30, 2x50 on :45)

    Warm down
    200 easy

    The transition set was different to how Tom typically does his sets where the free is fast and the kick is fast but done as active recovery. The 100s i held 1:02-1:03s and kept the snorkel on for the 25s kick which I held :18s. On the 25s at 100 pace I was holding :11/:12s. Tom said to use the IMs as active recovery. I went very smooth on the fly and back but still went good times holding 1:07s. On the 200s back I went 2:15-2:17s and then came in on :42/:43s on the 50s kick. This was a tough workout but I felt good on most of this. As Tom said I was comfortably uncomfortable!!!!

    tomorrow I have a SCM meet in Dallas at Baylor hospital and I am swimming the 50 free and the 800 free. I am likely to have some competition in the 50 free and will likely be next to teammates in the 800. Hopefully I will be as quick or quicker in the 50 than last week end and hope to be considerably quicker in the 800. It's fun chasing the rabbits in my age group.
    Categories
    Swim Workouts
  13. More Diet and Cognitive Function

    by , November 13th, 2015 at 07:45 PM (Sports Medicine Blog)
    Diet and Cognitive Function

    The August 12, 2015 edition of Nutrients (open access) had an interesting review article on diet and cognitive deficits. Here are some of the points I found most interesting:
    The reviewers found that mid-life BMI could be more important in predicting a decline in cognitive functioning than late life BMI. Low BMI is often associated with illness, so it’s much harder to tease out the effect of BMI in late life.
    Obesity is associated with systemic inflammation, metabolic syndrome, and reduced cardiovascular fitness. Any of these conditions affect cognition.
    Some studies have shown that a diet high in fat and refined sugars is correlated with impaired hippocampal function and the associated impaired memory. Interestingly, this impairment also reduces sensitivity to internal signals of hunger, which in turn promotes overeating and obesity.
    Other studies looked at the types of fats that people were eating. Some studies show that higher intake of saturated fatty acid is associated with impaired memory. Other studies show that a higher omega-3 to omega-6 polyunsaturated fat ratio was associated with a lower risk of cognitive decline. That would be a diet rich in fish and nuts and seeds and lower in meat and poultry.
    High intake of simple sugar has also been associated with lower cognitive function. Sugar can increase inflammation in the body and brain.
    Long chain polyunsaturated fatty acids such as docosahexaenoic acid (DHA) may help reduce the risk for cognitive decline. Studies have gone both ways, showing benefit and no benefit. When compared to animal studies, animals were supplemented for more than 10% of their (short) lifespan. For humans this would mean supplementing for more than 6-8 years for an effect to be noticed. So the time to start would be in midlife.
    Curcumin, the active ingredient in the Indian spice turmeric, has also been shown to be helpful in preventing cognitive decline, although much more research in this area needs to be done. Curcumin is sold in supplement form. However, when buying curcumin, it is important to note that absorption can be an issue. There are now various products on the market that improve absorption over eating it raw or as a spice in food.
  14. 11|12|15 drylands

    by , November 13th, 2015 at 12:56 PM (Blog)
    22 min Yoga for Swimmers Core workout (Race Club production)
    • Unable to make it through the 2/3 mark, abs just give out lol. just rest a few seconds and jump back in

    0.6 mi run

    weights (chest, back, shoulders, legs)
    • still going easy at <80% effort

    0.6 mi jog
    Categories
    Uncategorized
  15. Thur Nov 12

    by , November 12th, 2015 at 10:36 PM (Senior Sprinting)
    Bridge Atheltic mini-taper version

    400 warmup
    7x25 fly on :35 (saw 14s)
    75 easy
    50 nb
  16. Week 163 - Thursday

    by , November 12th, 2015 at 10:11 PM (After a long rest)
    I was again tired this morning but better than yesterday. It's amazing how long it takes to rest and feel good but how few tough workouts it takes to feel fatigued. Oh well I see light at the end of the tunnel and a full taper in the near future.

    Today i did abs and a short swim.

    5x(1:30 on vasa swim trainer)
    6x(5x:45 abs, :15 rest/transition) and 1min between rounds. I did my normal exercises despite Forts post, thinking I did not want to change so close to my meet in December.
    2 rounds of bands

    400 free with snorkel
    6x50 catchup on :45
    8x25 with fins on :40 done as open, close, easy, fast
    100 easy

    Updated November 13th, 2015 at 10:09 PM by StewartACarroll

    Categories
    Swim Workouts
  17. Thursday Nov 12

    by , November 12th, 2015 at 04:28 PM (The FAF AFAP Digest)
    Wednesday:

    I made a round trip drive to NoVa yesterday to see my thyroid dr. I know it sounds crazy, but I refuse to switch drs having found one that finally got me. So once a year, I have to make the trek. Blood work was all good, and I still have an HDL of 91, which sounds pretty snazzy except that Mr. Fort's is even higher. While there, I popped into a gym and did 30 minutes of core and 30 minutes of yoga before driving home.


    Thursday:

    1650 EZ @ LA Fitness with a few 25s @ 100 pace

    40 minutes of foam rolling/stretching/yoga


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


    Tomorrow, I'm going to do an easy 1000 and then drive to Miami University of Ohio for a small short course meters meet on Saturday. After trips to Hershey PA and NoVa, I am less than thrilled about getting in a car again ... Swimming 50 free and a couple off events that I haven't swum in 3 years, which should be interesting. (Sorry Patrick, no 200 IM. ) Very little time between events, unfortunately.

    Updated November 12th, 2015 at 06:20 PM by The Fortress

    Categories
    Swim Workouts
  18. 100- A thank you to my team!

    by , November 12th, 2015 at 03:17 PM (One Stroke at a Time)
    Lunch Bunch
    Rice
    400
    3 x (12 x 25 on 30 round 1 fly, #2 back, #3 breast then 300 done 75 free/25 stroke of the round on 5:00)
    12 x 25 kick on 30
    300 pull
    200 easy 50 kick/50 swim

    I enjoyed this practice. It was what I needed today. Between finishing chemo at 10:30 pm on Tuesday and recovering from a URI with laryngitis, I needed something mellow. There is a bigger reason for me posting today though.

    In the summer of 2005, I moved to Houston from Baltimore. At the time, I had a son under two and my husband and I were starting our first faculty positions. When we got off the plane at 8 pm at night in 100 degree heat with one of us holding the two year old's hand and the other carrying the two cat plane carriers, I could sense that we were entering a different place. I knew that I was going to have to balance new responsibilities but it was important to me to stay active. During that first summer, I tried out various different exercise regimens. As a person who generally doesn’t like to sweat, it became clear that first July that I would keep swimming and I joined Rice Masters. Being generally motivated by goals and carrots, over the next several years I set out a list of swimming goals. I then began slowly checking them off—swim at masters Nationals, swim in at least one meet/race a year, #1 US relay swim, #1 US individual swim, world ranked relay, world ranked individual swim, go someplace cool for an open water swim, 2 mile swim, 5 K swim, 5 mile swim, 10 K swim and 10 mile swim.

    In May of 2013, when I was diagnosed with unresectable stage IV colon cancer, there were 2 things left on this list. As I started chemotherapy that summer(which I have continued every two to three weeks since then), I assumed that was that and I wouldn’t get back to it. When I unexpectedly won the 200 breast at Masters Nationals in Maryland, there was one left. At that time, I had long since lost count of the number of chemo cycles that I had gone through but I had a renewed interest in my list. With the publishing of the preliminary 2015 LCM top ten lists, I got the last one—100 Top Ten times (I stand at 105 with these). This includes 14 Rice relays which might explain some strange requests I have made over the years (like wouldn’t it be fun to swim an 800 SCM mixed free relay by ourselves?). I wanted to take the time to thank my teammates. Not just Heidi, Kelly, Susan, Rick, Carlos, Suzy, Jen, Jennifer, Marissa F, Jami, Vicki, Leslie, Jerrah, Daniel, Ana, Matthew, Keith, Steve, Nicole, David, James, Marissa C and John (soon to have Benjamin and Michael added) who swam on those relays with me but to thank all of my teammates. It is swimming with all of them that keeps me coming back to the pool. Plus, I wanted to thank anyone who takes the time to read this blog as it is written for me but I have felt the support of the larger USMS community through it. I am tremendously grateful for your support over the last 2 and a half years.

    Onward to 200,
    Mary

    Updated November 12th, 2015 at 03:29 PM by MaryR

    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/16/2015

    by , November 12th, 2015 at 02:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    MONDAY
    LCM
    1 X 300 5:00
    6 X 50 1:00
    1 X 150 kick 3:45
    1 X 100 kick 2:30
    Two rounds

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    2 X 50 stroke 1:15 #2 on 1:45
    Three rounds.
    50's: round 1 fly, 2 back, 3 breast

    1 X 300 5:00
    6 X 100 1:40
    6 X 50 1:00
    Pull.
    300: negative split
    100's and 50's: Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/13/2015

    by , November 12th, 2015 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I will be gone this weekend so I will post Friday and Monday workouts.

    LCM
    2 X 150 2:45
    3 X 100 1:50
    3 X 100 kick 2:30
    2 X 150 2:30
    3 X 100 1:40

    15 X 100--choice-- 2:10
    #3-6-9-12-15 are strong--85/90%

    1 X 400 6:30
    2 X 200 3:20
    8 X 50 1:00
    Pull.
    400/200's: negative split
    50's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts