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  1. 1|17|14 SCM

    by , January 17th, 2014 at 04:42 PM (Blog)
    10*25@0:30 free
    10*25@1:00 free

    10*50@2:00 25 DFS free fast/25 bk, br, dr, or kick
    20*25@0:30 free F, burst to a good roll, then easy

    20*25@1:00 FK 12.5 fast/12.5 easy

    3*50@2:00 free F
    • breath 3X, 2x, and once

    50 free fast F
    • 25

    Updated January 17th, 2014 at 09:43 PM by __steve__

  2. Greater Southwest Invitational Day 1 Prelims / Finals

    by , January 17th, 2014 at 02:37 PM (After a long rest)
    I did not swim as fast as I had hoped I would swim but I still did masters best times so I can't complain too much. I also qualified for the A finals in the 100 but I am currently first alternate on the 500. I am kicking myself on the 500 because I did not stick with the two fast kids in my heat and as a result i missed out on the final. I really think I can swim much quicker than my time this morning. I got into a rhythm and could not pick it up when I needed to. Despite this I was pleased with the consistency of my splits in the 500. The 100 I did not go out hard enough but had a good back half and qualified for tonight so will get a chance to drop time.

    100 free - 49.01 - splits 23.68, 25.33
    500 free - 4.55.20 - splits 55.64, 59.86, 59.81, 1.00.25, 59.64

    I had hoped to go 48.0 in the 100 and under 4.50 on the 500 so not as fast as I had hoped, but I am still pleased and have a lot more fast swimming still to do at this meet. Fingers crossed someone will drop out of the final of the 500 and I will get another shot.

    Finals update

    This was fun despite struggling a little. I don't know whether it was swimming in the evening or if it was just a bad swim but my legs were very heavy this evening. I was out a little quicker turning in 23.5 but the second 50 my legs were very heavy and I ended up going 49.46. It's hard to get upset when I made the final in an off event. We videos my swim so I will try to upload some video after I get done with the meet. All the kids showed up for the 500 so I had no opportunity to swim the 500 again.

    Updated January 18th, 2014 at 02:17 PM by StewartACarroll

    USA-S Swim Meets / Events
  3. A Personal Best At Practice

    The other day I wasn't feeling it for practice. I didn't feel like I had had anything particularly awesome about the swim itself afterwards, either. But, today. I had awesomeness. Today was the first Friday we were given the chance to do a long swim after our normal Masters practice to prepare for our 1 Hour Postal swim at the end of the month. So, we did 3300 yards for practice. It wasn't too demanding of a practice because we have several swimmers competing in a meet this weekend. But, it was still work. I tried to be very realistic about what I'd be able to do after the practice. I didn't want to completely fall apart, physically. So, I asked our Coach, Sue, to set her watch for 30 minutes. I decided I wanted to see how I'd do at that point. My hopes were that I would be at a mile or a little over. And, I felt really pretty good. I kept a pretty steady pace for the first bunch of 100s. I ended up with 1750 yards in 30 minutes! I'm so happy and proud of myself. I did a 250 yard cool down after for 2000 extra yards, which, added to the 3300 practice yards, is the most I've logged in a single practice in my adult swimming life. I am really excited to see how I do next week. I'm going to have Sue set the clock at 45 minutes for me. Hour Postal, here I come!! ~AngieKozblogs
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/20/2013

    by , January 17th, 2014 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 x 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 400 6:40 6:00
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 x 100 1:40 ---
    Two rounds. Round 1 intervals left, 2 right.
    Swim or pull.

    16 X 50 1:05
    odd: easy even: fast
    #13-16 are easy swim down

    Swim Workouts
  5. Backstroke on tap and work those legs

    by , January 17th, 2014 at 08:07 AM (Mixing it up this year)
    There is a new set I am doing frequently 10x50@1 kick w.zoomers maintaining 47 really makes my thighs burn good! I will incorperate that into my workouts atleast 2 or 3 times per week.

    I am starting to see the weight coming off now. The team tried to get me to go to breakfast this morning and I did but I did good. I ordered a bagel, egg, cheese and bacon had them cut it in half. At half now and will have the other half for lunch today.

    warm up
    500 free pushed on this thanks to swimming next to Jerry. He always pushes me.
    500 free kick w/zoomers

    main set
    5x100@1:45 back w/paddles went 1:38, 1:38, 1:35, 1:35, 1:35
    10x50@1:00 back kick w/zoomers held 47's

    the end mix
    200 free w/snorkle
    4x50@:10RI torque drill w/paddles
    4x100@1:30 free w/paddles & bouy held 1:22

    200 free EZ

    Total 3000 yards
    Swim Workouts
  6. Thursday 1/16/14

    Thursday 1/16

    AM only SCY

    300 swim every 3rd 25 scull
    8x50 @ 1:00 drill/swim by 25
    3x100 @ 1:20 AE

    40x25 @ :40 FL w/ fins (5 rounds w/ mono-fin, 5 rounds w/ normal long fins)
    #1 - "flick" drill
    #2 - 3K/1P
    #3/4 - under H2O kick

    200 EZ

    Total: 3200
    Swim Workouts
  7. Week 68 - Thursday

    by , January 16th, 2014 at 04:27 PM (After a long rest)
    I headed to the pool at 11am aiming to get wet by doing my meet warm up and then planned on heading to my daughters school to have lunch with her. I did a little more than my meet warmup with extra 400 at the end; I felt good. When I got out my wife had texted me to say my daughter had been sent home from school sick. I suspect she has allergies based on her headache, runny nose and itchy eyes, but for whatever reason the school decided she need to go home. So I ended up having lunch with her but at the house.

    Today's swim was

    500 swim with a snorkel
    8x50 drill on 1 min
    8x50 kick on 1 min
    4x50 smooth and long on 1 min
    4x25 open close easy moderate
    400 easy

    Total 2000scy

    I was under orders to get a feel for the water but nothing fast. I felt really good on the 4x50s going 30s with no effort. The 4x25s I really went easy.

    I am getting excited about the meet and look forward to the feeling of being shaved and tapered in the morning.
    Swim Workouts
  8. 1|16|14 LCM after 2 day's off

    by , January 16th, 2014 at 03:30 PM (Blog)
    500 free FSP

    100 back F

    100 drill F
    MAIN (12.5 wide dive section)
    8 starts from a block

    5 x 25 on 1:00 free

    • focus on turns

    1 start from the block

    10 x 25 on 0:30 free F

    • focus on the turn and the finish

    1 start from the block

    10 x 25 on 1:00 free F

    • focus the turn, speed on last several strokes, and the finish

    1 start from the block

    10 x 15M AFAP FK on 1:00
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/17/2013

    by , January 16th, 2014 at 01:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:45
    1 X 200 kick 5:00
    4 X 150 50 free/50 stroke/50 free 3:00

    8 X 50 kick 1:15

    2 X 100 strong 1:45
    1 X 200 fast 4:00
    Three rounds, pull or swim.
    Negative split the 200's

    1 X 200 IM 4:00
    4 X 50 1:05 #4 on 1:45
    Three rounds.
    50's: round 1 fly, 2 back, 3 breast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Thu Jan 16th, 2014 LCM

    by , January 16th, 2014 at 10:45 AM (Ande's Swimming Blog)
    Thu Jan 16th, 2014 LCM

    Pool is set up for the 2014 Arena Grand Prix at Austin that takes place Fri Jan. 17 - Sun Jan 19th.

    Lifted yesterday Tue

    Whitney Coached
    6:30 to 8:00 dove in at 6:38
    swam with AlleyCat, Jim, Chris, Paul, Ned & Jeff
    Beside Larry & Gull

    Warm up
    assigned: 10 min swim
    did: 2 & went 150

    Main Set

    everything was on a 1:25 base NO breaks
    3 x 800 on 11:20 desc right into
    3 x 400 on 5:40 desc right into
    3 x 200 on 2:50 desc right into
    3 x 100 on 1:25
    started out 4th behind jim, chris & alley cat
    think I went
    around 10:20 for my 3rd 800,
    5:04 on the 3rd 400,
    2:30 on 3rd 200 &
    1:08 on last 100
    swam them free and backstroke

    200 warm down

    Next Meet:
    not sure
    probably zones, maybe Nats
    Swim Workouts
  11. A Breaststroke day that went well

    by , January 16th, 2014 at 07:30 AM (Mixing it up this year)
    Yes today was that evil stroke breaststroke and my knees held up ok.

    warm up
    500 free
    500 free kick w/zoomers

    main set
    10x50@1:00 breast pull w/zoomers held 52
    10x50@1:10 breast kick w/br fins held 59
    200 free EZ
    8x25@:05 breast accordian drill w/snorkle
    4x50@1:00 breast held 51

    warm down
    400 free w/snrokle maintain 6 beat kick

    total 3000 yards
    Swim Workouts
  12. Wednesday 1/15/14

    Wednesday 1/15

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    4x50 @ :50 200 PACE
    4x25 @ :30 100 PACE
    100 EZ
    RD1: FL - 28.6, 29.0, 29.0, 29.1/13.1, 14.0, 13.4, 13.6
    RD2: FR - 27.7, 27.1, 26.7, 27.0/12.6, 13.1, 12.9, 13.4

    4x :10 push-up
    25 @ :15 rest FAST w/ running start to feet
    25 @ :40 rest FAST

    100 EZ

    4x12.5 @ 1:00 FAST w/ power tower (heavy)
    1:00 V.K.
    25 under H2O FL kick
    1:00 V.K.
    25 under H2O FL kick

    100 EZ

    Total: 3300

    PM swim:

    400 swim every 4th 25 scull
    8x25 @ :10 rest drill/under H2O kick w/ fins
    4x75 @ 1:10 D1-4 pull w/ buoy + paddles + snorkel

    8x25 @ :40 V.S.
    100 EZ

    1 @ 1:45 AE MAKE
    1 @ 2:05 STRONG
    1 @ 2:25 FAST (1:29, 1:29)
    1 @ 2:45 FASTER (1:26, 1:25)

    1 @ 1:05 AE MAKE
    1 @ 1:15 SMOOTH
    1 @ 1:25 STRONG
    1 @ 1:35 FAST (:57, :56, :56)

    1 @ :40 AE MAKE
    1 @ :50 STRONG
    1 @ 1:00 FAST (28.0, 27.5, 27.5, 27.4)
    1 @ 1:05 FASTER (26.9, 25.8, 25.9, 25.9)

    400 AE swim w/ fins
    600 float

    Total: 6300
    Swim Workouts
  13. WeeK 68 - Wednesday

    by , January 15th, 2014 at 08:55 PM (After a long rest)
    I woke up feeling good again this morning and this was my kind of taper workout today. Low yardage with a little intensity; I felt great throughout.

    500 free with snorkel
    10x50 catchup on 1min
    7x100 kick with fins
    500 swim with snorkel
    4x25 open close easy fast on 40
    8x50 drill swim on 1 min

    Total 2700scy

    I descended 1-3 and 4-7 on the kick with fins and dropped from 1.05 to 55s on both descends. My turns felt strong today and On the fast 25s I was able to get my turns over quickly which bodes well for my shorter events this weekend. Being such a tall guy sometimes its hard getting over on my turns in a tight turn.

    Another really cool thing today was being the last swimmer in the pool and the first out. I almost felt like a sprinter!!

    Tomorrow I will go for a meet warm around noon and then I will shave down. I am going to shave my head which will probably freak some of the kids out who know me on our club team, but it sort of adds to the fun of my taper meet. I have done this for all my taper meets since I was a Freshman in college and it's now part of the taper experience for me. When I did this for Spring Nationals I got some very strange looks when I got back to the office; when you combine the look with my dramatic weight loss last year I am sure people thought I had the big C. Thank goodness I am just a crazy old swimmer!
    Swim Workouts
  14. Wed., Jan. 15

    by , January 15th, 2014 at 03:59 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull w/paddles
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    -- I felt so sore and tired that I almost got out of the water at this point. But I soldiered on, and am glad I did.

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    1 = breast, 26 high
    Say what?! I was shocked to see this time on the clock. I've only been in the 27s a few times. Had to do another to see if it was a fluke not!
    2 = breast, 26 high
    3 = fly, 23
    4 = dolphin kick w/board, 24 high
    5 = backstroke kick, 15+ UW, 23

    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 3:00
    2 x breast, 12s
    free, 10
    shooter, 9
    flutter kick w/board, 10 high

    150 EZ

    Total: 3000


    Today, I was sore and sluggish from the massage, which was great btw. I've been dragging the last few days. I looked back at my training from last week and I realized I failed to take a pure recovery day while doing a lot of speed, USRPT type training and weights. I don't agree with Rushall that USRPT can be done every day without fatigue. Not correct. Masters sprinters are just a different category, at least ones my age. And it makes sense that high race pace volume, even at 25 distances, could wear you down.
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/16/2013

    by , January 15th, 2014 at 01:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    6 X 100 1:50 1:40
    1 X 200 kick 5:00 -
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:10
    Choice. Odd: easy even: fast

    1 X 150 cruise 2:30
    1 X 100 fast 2:30
    Four rounds, choice

    4 X 250 4:15
    swim or pull
    #1/2: last 50 fast
    #3/4: last 100 fast

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  16. Wednesday, January 15, 2014 6:50-8:00am

    by , January 15th, 2014 at 12:08 PM (Fast Food Makes for Fast Swimming!)
    Another morning of being a little ambitious and getting to the pool in the morning early. On these days if I want to swim before working on the house with my dad, I have to get done before 8:00am. That's when the water aerobics class takes over the whole pool! At my Y, you either swim before 8am, or after 9am. Never arrive at 5:30am...those people are crazy psychos with "lane ownership" problems. I got in one of "their" lanes one day, and she just about had a fit! hehehe


    1000 Free
    The first 500 of this was really slow and all my muscles hurt...probably from not resting enough overnight...after that though, I began building to a strong pace by the end of it.

    10 x 50 Flutter Kick w/ board @ 1:00

    4 Rounds:
    • 150 Free Pull @ 1:55
    • 125 Free Pull @ 1:35
    • 100 Free Sprint (no toys) @ 2:00 (went 1:06/1:05/1:05/1:04 by rounds)

    The trick to this is swimming the 125 fast enough that you have time to get the paddles and buoy off before the sendoff. If you're lucky you have enough time for another breath before leaving!

    100 EZ Back

    36 x 25 Flutter Kick w/ board @ :30 (held them under :25s)

    100 Free

    4000 Yards, and timed it perfect with the 8:00 onslaught of water aerobic junkies!


    I almost was going to sign up for the short course meter meet in Anacortes this Sunday, but I'm going to have to work...and it'll be overtime as well, so that'll be approximately 20 hours OT on this week's paycheck. Not bad. If I was off, I'd be over to the west side for a little SCM chlorine action though. Good luck to KNelson and That Guy though!!
  17. Distance and leg work, what a combo

    by , January 15th, 2014 at 07:54 AM (Mixing it up this year)
    After my swims this weekend I know I need my legs and the area that was burning during my 200 fly was my thighs. There are some that say I don't kick, well if I didn't my thighs would not have hurt, right?

    Today was a freestyle distance day but I did work those thighs with a strong kick set.

    Warm up
    500 free
    500 free kick w/zoomers

    Main Set
    10x100@1:30 free w/paddles & bouy went 1:23, 1:23, 1:23, 1:22, 1:22, 1:21, 1:22, 1:20, 1:20, 1:20
    10x50@1:00 streamline kick on back w/zoomers held 46's these hurt my thighs good, burn baby burn

    Warm Down
    100 free w/snorkle
    100 scull drill w/snorkle
    100 catch drill at hips w/snorkle
    100 breast kick
    100 free kick
    100 breast kick
    400 free alternate 100 breath on right/100 breath on left

    Total 3500 yards
    Swim Workouts
  18. Q: What can I do to encourage 100% membership in my program?

    by , January 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: What can I do to encourage 100% of the swimmers in my program to become USMS members?

    A: Many programs across the country require all swimmers in their programs to be registered with U.S. Masters Swimming. Most programs allow swimmers a trial period of up to 30 consecutive days. During the trial period, coaches should explain the benefits of being a registered member of USMS and explain how a swimmer can join online.

    Another option is to provide an introductory monthly fee equal to or greater than the registration fee for USMS membership and-with their permission-register the new members yourself. Make membership in USMS a benefit for your swimmers. This could be a useful tool in attracting new members and retaining existing ones. Once new members begins to see and receive the benefits of being part of a national organization, they'll be more engaged and likely to continue their participation with your program and the sport of swimming.

    Updated July 9th, 2014 at 04:36 PM by Bill Brenner

  19. Tuesday 1/14/14

    Tuesday 1/14

    PM only SCY

    300 swim w/ under H2O turns
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:15 AE

    4x under H2O returns
    8x25 @ :30 drill 2 each stroke I.M.O.
    8x50 @ 1:00 from middle of pool, 2 each stroke I.M.O.

    3x100 @ 1:10 AE breathe 4-6 by 50
    300 @ 3:45 STRONG I.M. (3:31)
    2x200 @ 2:20 AE breathe every 4
    2x200 @ 2:40 STRONG I.M. (2:20, 2:19)
    300 @ 3:45 AE breathe every 4
    3x100 @ 1:20 STRONG I.M. (1:06, 1:06, 1:04)

    500 EZ

    Total: 5700
    Swim Workouts
  20. Week 68 - Tuesday

    by , January 14th, 2014 at 10:09 PM (After a long rest)
    I had a lay in this morning and decided to swim this evening. This was another great taper workout, low yardage, mixed with some high intensity. It took me a while to get warmed up but felt back to normal on the main set. Luckily no repeat of my dizziness from yesterday. I still feel a little tight chested but nothing like yesterday.

    Warm up
    1000 free with snorkel

    Main set
    4x200 descend 1-4 down to about 90% effort on 3 mins
    8x50 kick on 1 min
    12x25 open close easy fast on 40
    2x50 kick AFAP on 2 mins

    Warm down
    200 easy

    Total 2800scy

    I started very smooth on the first 200 and was pleasantly surprised with a 2.06. I then descended and went 2.03, 2.00 and the finished with a 1.56. I felt strong throughout. Very happy with this set. My stroke felt strong on the 25s and I worked my turns. The 2x50s kick I went 34 and 33 and once again felt strong.

    I have one more day at work this week. I am taking Thursday and Friday off work. On Thursday I will sleep in, grab a mid day swim and then shave and get ready for Friday. Friday I swim the 100 and 500, Saturday I swim the 200 and then Sunday I swim the 50 and the 1000. An all free meet for me this weekend. Tom asked if I wanted to swim the 100 and 200 back but I decided to give them a miss this meet. This will also be my first heats and finals meet and I hope I swim fast enough to have the opportunity to swim finals.
    Swim Workouts