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  1. Sarasota Y Sharks Masters 5:30 AM Workout 05/06/2015

    by , May 5th, 2015 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT--MEET STARTS THURSDAY

    LCM
    WARM UP:
    2 X 200 3:45
    3 X 100 1:45
    2 X 100 kick 2:30

    2 X (3 X 100 free 2:00
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    SCY
    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  2. Very tired today

    by , May 5th, 2015 at 07:40 AM (Mixing it up this year)
    After a day of heavy fruit I just had no energy today. I have to admit I really do better after high protien days or mixed protein/fruit/veggie days. This is week 6 of whatching what I eat. Bread is a no no for me. I just hate that I can't have it without my sugar getting too high in the mornings.

    Today I did my long swim and it was more relaxed rather than pushed. Went 3750.

    Oh well.
    Categories
    Swim Workouts
  3. Workout 05/04/15: evening

    by , May 4th, 2015 at 09:20 PM (Maple Syrup with a Side of Chlorine)
    Took the week off from the pool last week, and finally went to the doctor to get my neck checked out. Was probably more serious than I originally figured, but I was given a small supply of anti-spasm meds that have really done the job of loosening it up and increasing my range of motion. Still a little tender, but overall much better. I also had the motorcycle serviced (and Lena picked out a riding jacket, so more rides with her this summer ) and most of the outside yardwork done.

    I went to the pool tonight and didn't have to share the lane. The fact that we had our first 80-degree day since September likely contributed to the empty water ...

    200 free/200 back/200 im drill
    600 shark swim with snorkel
    10 x 50 on :50 descend in pairs
    50 easy
    4 x 50 IMO sprint down,25 easy back
    50 easy
    100 loosen and out
    (Solo/Rec/2100 yds/40 min)
    ----------------------------------

    I felt pretty good in the water. With my improved focus on nutrition, I have dropped another 5 pounds so I have about 15 pounds to go. I should be able to start jogging again and also riding my bicycle to work as other ways to get some aerobics in.

    It is looking like I am 95% in for swimming my first Nationals this summer as I have the time off for an Ohio college visit/road trip to Cleveland with my son. We are also looking at catching an Indians game and maybe a trip to the Football Hall Of Fame on the way home. I also am planning to swim the OW Nationals at Lake George at the end of August, so a few meets. I am bummed that I have to work during the Baystate Games, which are at Harvard in July.
    Categories
    Swim Workouts , Planning
  4. Week 136 - Monday

    by , May 4th, 2015 at 09:02 PM (After a long rest)
    I had a terrific weekend in East Texas. For those who have not been to Texas the image of tumbleweed and 1960s movies is very much west Texas. Just east of Dallas all the way to the Louisiana border is east Texas and it's beautiful; tall pines, hardwoods, rolling hills, and some of the neatest old towns. My boss has a ranch between Athens and Palestine in the heart of East Texas. The ranch is about 300 acres with a 25acre pond that is fed by Bushy Creek. It's very secluded and the accommodation is setup as 4 houses; the bunk house, the guest house, my bosses house and the main house. Each house is luxurious and as my wife told me one time better than our house, and to think this is one of his get away houses. It's really awesome. I had asked my boss if I could take some of the guys down to fish and he not only said yes, he told us to spend the night which was great fun. As hard as I tried my wife and kids did not want to go so it was just 4 guys. We left after practice in Saturday arriving in east Texas around 3pm. By about 3:30 we started fishing and did not stop until 7:30. We cooked burgers and bratwursts on the grill and then headed back out to the pond and fished until midnight. I am not a big fisherman but two of the guys were and they came prepared with night lights. On Sunday we were up before dawn and fished from 5:45 until 3pm. Over the weekend we caught in excess of 100 fish made up of bass, crappy, and the biggest blue gills you will ever see. We had a blast and other than a little sun burn it was an issue free weekend and something I will most definitely do again.

    This morning I was physically tired but mentally recharged and looked forward to swimming. Today's workout was LCM and was an aerobic workout with a couple shorter fast 100s for good measure.

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

    main sets
    10x50 with snorkel on :40
    3x(500 alternating kick, free by 100, 300 pull descend by round, 100 fast free) 30 seconds between swims
    6x50 with fins catchup concentrating on high elbow on 1min

    warm down
    200 easy

    this was the longest workout I have done in a while and the taper is a distant memory from Nationals. I will be sore tomorrow.
    Categories
    Swim Workouts
  5. 5|4|15 SCM

    Didn't feel like swimming so I just grabbed the snorkel and flutter kicked without fins

    59 x 25m on 0:40
    • 32's - 35's
    Categories
    Uncategorized
  6. Monday, May 4

    by , May 4th, 2015 at 03:38 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 free w/paddles @ :50
    50 EZ

    Main sets:

    30 x 50 w/fins @ 1:00
    -- done as 25 fly @ 100 pace + 25 EZ
    100 EZ

    2 x
    4 x 50 hold best average @ 1:00
    -- did this 1 kick, 1 swim. The kick hurt after the double drylands yesterday.
    100 EZ
    extra 100 EZ at end

    5 x
    50 free w/paddles @ 200 pace @ 1:00
    50 free w/paddles @ 100 pace @ 1:00
    50 EZ @ 1:00

    150 EZ

    Total: 4200 x Karl's multiplier of .944 = 3,964.8


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

    I didn't have time to get to Pitt today. I had a dermatologist appt, just for a baseline skin cancer screening. I didn't think I had any terribly suspicious spots. But with fair skin/fair hair/blue eye and lots of time in the sun/lifeguarding slathered with baby oil in my youth, I thought it was prudent to go. And now I know I'm all clear. After the appt, I just went to LA Fitness. Next time I do that 30 x 50 set, I think I need to cut back the interval. Looking forward to Pitt tomorrow!
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 05/05/2015

    by , May 4th, 2015 at 11:25 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM
    WARM UP:
    2 X 200 3:45
    3 X 100 1:45

    1 X 300 choice
    Rest :20 @ 150
    Fins optional

    10 X 50 1:30
    Choice, #3-6-9 are fast

    SCY
    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  8. Not a bad meet

    by , May 4th, 2015 at 07:37 AM (Mixing it up this year)
    This meet was just ok. Considering my diet and weightlifting this week I am not surprised that my times were just so so. I accomplished what I wanted which was to motivate two of my older girls to beat me. They did finally.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy holding 1:23's
    200 free easy
    200 fly in 3:34
    100 free easy
    400 free kick w/zoomers
    100 free easy

    Total 3000 yards
    Categories
    Swim Workouts
  9. Sat-Sun, May 2-3

    by , May 3rd, 2015 at 08:15 PM (The FAF AFAP Digest)

    Saturday:

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 smooth free w/paddles
    50 EZ

    Main Sets:

    16 x 50 @ 1:00
    -- Note: I am just referring to 50s as a 50, not 47.2 yards. I'll whack some yardage off when I flog it. Way too hard to figure out what my sets actually were in a 23.6 yard long pool ...
    odds = 100 pace
    evens = EZ
    100 EZ

    3 x (10 x 25 @ w/fins 100 pace) + 100 EZ
    -- dolphin kick, flutter kick, breast

    4 x 25 @ 100 pace
    -- I was going to do another set, but one of my swimmers showed up, so I stopped to chat.
    50 EZ

    8 x 25 w/chute, paddles & fins @ 1:00
    50 EZ

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3450

    Then, I went home and did a 3 mile walk jog on the treadmill.


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


    Sunday:

    Drylands:


    rehab ex
    deadlifts, 65 x 4 x 8
    seated row, 70 x 4 x 12
    tricep press, 70 x 4 x 12
    bulgarians in a streamline, 2 x 10 each leg
    eccentric fall backs, 50 x 3 x 12
    straight arm dips, 80 x 3 x 25
    hib adductors, 100 x 43 x 8
    power wheel roll outs, 2 x 15
    planks, 5 x :30


    Vinyasa Flow, 75 minutes

    Thankfully, this session didn't have an interminable amount of lunges. Today's nugget: something about chakras and the belly being the source of self esteem. Huh.


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


    Today, I managed to get two workouts in sandwiched around Lil Fort's soccer game. It was pretty exciting -- she scored the only goal and game winning goal with about :20 left in the game. I'm not sure weights and yoga are the best combo; swimming and yoga might be better. I feel pretty beat from all the drylands.
  10. Week 135 - Saturday

    by , May 3rd, 2015 at 07:10 PM (After a long rest)
    I organized for 4 of us from swimming to spend the weekend at my bosses 300 acre ranch with 25 acre stocked lake. As such I made arrangements with one of my friends to pick him up before practice so we only needed to take one vehicle. I woke up 30 mins earlier than normal and was a little tired after the week of travel to New Orleans.

    Our workout out today was lightly attended with many of the nationals team taking some time off. The pool was setup LCM and I felt really good.

    Warm up
    500 free
    6x50 catchup on 1min

    main sets
    5x100 kick fast on 2mins
    12x100 at 400 race pace on 2mins

    warm down
    400 easy

    i decided to use my snorkel for the 100s at race pace. I find sometimes I can relax with the snorkel despite not being quite as quick. I wanted to hold 1:06s and managed to do this which I was happy with. I had one slow 100 which was number 7 but other than that I held my goal time. Tom told me I kept slipping to a 4 beat kick so tried focusing on this and doing a 6 beat kick. I was very pleased with how I felt and the level of effort required to hit the goal time today.

    i am still trying to decide my meet line up and at this point would like to do nationals and the SPMS lcm meet but have not spoken with my wife yet. I am also trying to do 2 kids meets this summer along with two other local luck meets.

    The fishing trip was great fun despite getting sun burned on my knees(I even applied and reapplied sun screen). We must have caught 100+ fish and some really nice sized fish. I hope we can do this again with more of the guys from our team. It was a lot of fun!
    Categories
    Swim Workouts
  11. 5|3|15 SCM fins on

    Fins stayed on for entire swim

    Breakout drill:
    Push off to 3 or 4 dolphin kicks, transition to flutter kick (without pause) taking only one powerful stroke while holding a solid flutter kick with leading arm stuck to ear in streamline (for about 6 flutter kicks), complete cycle by taking next stroke and hold again (example: breakout drill with 2 fr strokes).

    This drill reinforces stremline at breakout, I found a common mistake is opening up at breakout and know I am guilty of this.

    20 x 25 on 0:30 breakout drill with 2 strokes + 2 fl strokes (snorkel)
    40 x 25 on 0:30 breakout drill with 5 strokes (snorkel)
    5 x 25 on 1:00 UWDK
    100 rollover drill
    100 back - 1:14 (rested)
    6 x 25 on 0:40 HUDKF (snorkel)
    Categories
    Uncategorized
  12. 5|1|15 LCM

    10 x 50 on 1:00 fr with fins/snorkel
    • 38 down to 32

    26 x 12.8 on 0:30 breakout drill
    • 4 dolphins + 8 flutter with one arm stroke, then 6 more flutters with another stroke
    • to avoid opening up by keeping one arm stuck at ear while fluttering

    6 x 50 kick on maybe 1:30
    • did flutter, frog, dolphin, flutter, side dolphin, side dolphin


    ran yesterday: 10 x 84m on 0:40 ( 21 -22 sec rest)

    then did weights / stretching

    also did weights today
    Categories
    Uncategorized
  13. 23.6 Yards?? Thur-Fri, April 30-May 1

    by , May 1st, 2015 at 03:20 PM (The FAF AFAP Digest)

    Thursday:


    I had a million things to do yesterday with friends coming into town. I contented myself with 45 minutes of yoga, stretching and RC exercises.


    Friday: Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull

    Main sets:

    2 x (25 AFAP + 50 EZ)

    30 x 50 w/fins @ 1:00
    done as 25 fast fly @ 100 pace + 25 EZ
    150 EZ

    4 x (50 AFAP kick w/fins + 100 EZ) @ 4:00
    -- 23 flats
    150 EZ

    8 x 50 smooth free @ 1:00
    50 EZ

    Total: 3700

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

    My times on the kicks were a little fast. And it seemed like I was hitting the wall a little early on the 25 flys. On a hunch, I asked the lifeguard if the pool was in fact 25 yards. Turns out, it is 23.6 yards. Who builds a pool that length?! Crazy.

    I've enjoyed not driving around so much the last week. But I am still looking forward to Pitt re-opening on Monday. I don't want to forget how to SDK!
    Categories
    Swim Workouts
  14. Volunteer—You’ll Change More Than One Life

    by , May 1st, 2015 at 02:20 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    USMS has become the leader in the adult aquatics movement because of the secret ingredient in our sauce: our volunteers.

    Last week, more than 400 volunteers in San Antonio gave of their time as officials, timers, greeters, on-deck coaches, and awards liaisons so Masters swimmers could enjoy a first class Nationwide USMS Spring National Championship.

    We have 52 Local Masters Swimming Committees throughout the United States, operated by hundreds of volunteers making sure sanctions are approved and Top 10 times are recorded and countless other tasks. And many Masters clubs and workout groups would cease to exist were it not for the numerous volunteer coaches giving of their time so other adults can benefit.

    If you feel a desire to volunteer but haven’t yet found the right opportunity, I encourage you to consider helping another adult learn to swim. While our adult learn-to-swim campaign is most visible during the month of April, teaching adults to swim is a year-round cause.

    On the center of the usms.org home page are four words: Encouraging adults to swim. The CDC estimates 37% of American adults can’t swim the length of a swimming pool. If we’re going to encourage adults to swim, we have a responsibility to help those who can’t by creating opportunities to learn.

    Teaching adults is different than teaching kids. Often, adults have to overcome longtime fears or self-doubt just to make it to the first lesson. Putting a bathing suit on for the first time and placing their trust in another adult is a big commitment, for both the adult learner and the instructor—teaching an adult to swim requires empathy and patience.

    USMS has free resources to help Masters Swimming programs that want to participate in the adult learn-to-swim initiative. We also have a professionally taught adult learn-to-swim instructor certification program, which is available to any USMS member who wants to experience the rewards of sharing our sport.

    Every month, my inbox is filled with emails and pictures from adults expressing gratitude and a renewed sense of self worth because they’ve learned to swim. I read the letters and feel the empowerment and victory in their words. It’s a gift that wouldn’t have been possible without Masters swimmer volunteers.

    If you know how to swim and want to give back—if this message has stirred you—then please volunteer to teach another adult. As much as the adult learner will benefit, you, too, will receive the gift of making a significant difference in someone’s life by sharing the opportunity to experience the lifelong benefits of swimming.
    Categories
    Staff Blogs
  15. Sarasota Y Sharks Masters 5:30 AM Workout 05/04/2015

    by , May 1st, 2015 at 11:41 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM:
    2 X 200 3:45
    3 X 100 1:45

    1 X 400 choice
    Rest :20 @ 200
    Fins optional

    4 X 50 kick 1:30

    4 X 100 choice 2:30
    5 perfect/25 fast

    SCY
    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    Choose 1 of following 2 sets:
    SPRINT/MIDDLE DISTANCE:
    10 X 50 1:15
    odd: perfect
    even: descend 2-4-6-8 to fast

    OR
    DISTANCE:
    14 X 50 1:00
    odd: perfect
    even: race pace

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  16. May 1, 2015

    by , May 1st, 2015 at 11:33 AM (Trying to Train Smarter, Not Just Harder)
    I used to be so faithful, writing in here. I guess my life has gotten busier! Getting myself back up to doing 5000/day - today we did 4700 LCM. Still recovering from bronchitis/pneumonia - finished the Levaquin on Wed., but still coughing up a lung for about an hour this morning.
    400 back/free
    300 pull
    200 kick
    100 easy
    10 x 100 alt free and stroke/free by 100's on fairly easy intervals of 1:40 & 2:00
    10 x 50 pull @ :50
    4 x 150 free/back/free @ 2:45
    100 easy
    200 pull no paddles
    6 x 50 hard/easy @ :55
    200 pull no paddles
    600 pull w/Nike paddles
    100 easy

    *YMCA Masters Nationals are next week in Sarasota - I am excited to go, even if I don't swim well, I am in need of a vacation from my hectic life - PLUS, I get to pick up my youngest son from college that weekend, and then I get trained in Botox and Juvaderm on the 12th! Gonna soak up the sun, slather on "self tanner" and get caught up on my sleep!!
    Categories
    Uncategorized
  17. Race Day, just did a mild warmup this morning for workout

    by , May 1st, 2015 at 07:50 AM (Mixing it up this year)
    Nice and easy. I did work on my backstroke turns some too.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy
    500 free easy w/15m back into and out of the turns at race pace
    200 free kick w/zoomers


    Total 2200 meters
    Categories
    Swim Workouts
  18. Week 135 - Thursday

    by , May 1st, 2015 at 12:09 AM (After a long rest)
    I am in New Orleans with a business leadership group I belong to called Vistage and the group likes to eat late and stay up late. I had dinner at 8pm last night and did not get back to the hotel until 11pm. This morning came very fast and I had a long day although I did get to spend the afternoon at Jazz Fest which was great fun. Some seriously good bands. Despite the name the music choices were very broad ranging from gospel to country. I spent quite a lot of time in the Blues tent and heard some really awesome bands. Robert "Bilbo" Walker and the Jerry Brown Band in particular were really good.

    This evening I swam with the Elmwood sharks masters team. The workout was a little long for my liking and my left shoulder seemed to hurt tonight. Nothing major just a little pinch.

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

    main sets
    2x500 swim in 6min
    4x200 on 2:45 alternating IM and back
    5x100 free with snorkel on 1:10
    8x50 fast on :40

    warm down
    2x300 with :15 seconds rest

    i felt tired today; like my taper is wearing off or I hit it too hard the other day.
    Categories
    Swim Workouts
  19. Planet Swim

    by , May 1st, 2015 at 12:00 AM (SWIMMER Editorials)
    The other day, some friends and I were talking about how different our lives were since we’d started swimming. Everyone had a different story about how they’d come to join our local Masters group. I started because I wanted to do a triathlon but I hadn’t swum competitively since childhood. Someone else said his wife, an accomplished swimmer, had introduced him to it. Several joined because they saw adults in the pool when they took their kids to swim practice and thought, “Hey, that looks like fun.”

    Regardless of how we came to be part of our local club, everyone agreed: Even if they couldn’t remember the exact moment or reason they decided to join, it was one of the best decisions they’d ever made. And they weren’t referring to winning medals or being in the best shape of their lives—they were referring to the people they’d met along the way.

    In U.S. Masters Swimming’s annual push to have April recognized as Adult Learn-to-Swim Month, much is made about the physical health benefits of swimming. Not only because learning to swim can literally save your life, but also because once you learn, you can use it as a lifelong form of healthy exercise. With more adults jumping in the pool for the first time, it’s important for this information to get out.

    But it’s really exciting to think about what these new swimmers will be talking about a few years down the road. Sure, if they stick with it, they’ll get healthier— that part’s inevitable. But if they’re fortunate enough to have a fun group of likeminded adults in their community, they’ll find out soon how the social benefits of swimming come into play.

    For many, joining a Masters club is like a reunion—as if all the people from your planet have been waiting for you to arrive, but your ship was delayed, and then it took you a while to find them on Earth. I still haven’t figured out why this phenomenon persists, despite thinking, reading, and writing about it a lot.

    The camaraderie thing is understandable for the lifelong swimmers—shared memories of green hair, predawn workouts, and wearing pajama pants to school—but what is it about discussions during the morning kick set on topics such as the welcome-to-50 colonoscopy that makes people open their homes and their hearts to people they’ve just met?

    At the risk of too much navel-gazing, I continue to believe that there’s something special about the people who are attracted to this sport. Or maybe chlorine creates some sort of covalent bond, in which swimmers with completely different backgrounds share the awesomeness and generosity-of-spirit electrons. Who knows?

    Regardless, I continue to enjoy meeting people from Planet Swim, even by just reading about them in the pages of SWIMMER and at usms.org. In this issue, we meet two swimmers, Mark Grashow (page 9) and Taylor Krauss (page 18), who both, for different reasons, felt pulled to the African continent. There they’ve made significant differences in the lives of those affected by extreme poverty or violence.

    We also meet swimmer Nancy Prouty (page 30), a scientist studying deep-sea corals to unlock the mysteries of Earth’s oceans—a world farther away, in terms of understanding, than the moon.

    At usms.org, you’ll meet swimmer Tselane Gardner, whose learn-to-swim journey led her from personal trauma to teaching others.

    If you’re new to Masters Swimming, welcome; we’re glad you’re here.
    Categories
    Staff Blogs
  20. Sarasota Y Sharks Masters 5:30 AM Workout 05/01/2015

    by , April 30th, 2015 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    WARM UP:
    LCM
    4 X 200 3:45

    1 X 600 break :20 @ 200's
    Choice
    Fins optional

    6 X 50 kick 1:30

    4 X 50 swim 1:20
    Descend 1-4--#4 @ 100%

    SCY
    6 X 25
    odd: build to race finish
    even: blocks sprint 20 yards

    $$$$$$ RACE PACE SWIMS $$$$$$$$$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
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