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  1. Week 76 - Saturday

    by , March 15th, 2014 at 11:28 AM (After a long rest)
    My son slept over at a friends last night and my daughter used it as an excuse to sleep with us. I should not complain because we don't have many of these left I am sure. That said she is a very restless sleeper and almost does somersaults in her sleep, which makes it almost impossible to sleep. My wife gave me "the look" when I got up this morning like it was my fault.

    Swimming was fun today. We did much shorter stuff than I am used to, swum at either AFAP or at 200 pace, with both being very tiring. I still feel like my turns need some work but generally me focusing on them seems to also solve my position in the lane challenge where I tend to circle swim during races. I think I go over with my legs to one side and then come off the wall diagnol. This is all small stuff but it's this kind of thing that makes all the difference. Tom told me today that my kick and hand entry are much better on my free which are two other parts of my stroke I have worked on over the past year.

    Warm up
    800 with snorkel swum as 75 free, 25 back
    100 easy

    Main set
    10x50 with fins swum 25 under water, 25 perfect stroke on 1 min
    12x50 free on 35
    100 easy
    20x25 swum as 3x6x25 on 25 at 200 pace, 2x25 AFAP. All 25s in a round except the last were swum to the feet(turn)
    200 easy
    2x(2x50 kick AFAP on 1min, 50 AFAP no breath as far you can go then shut it down on 1min

    Warm down
    300 easy

    Total 3400scy

    This much lower yardage than we typically do but at a higher intensity. This was fun. I held 29-30s throughout the transition set of 50s on 35. I generally find it hard to get going on 25s but both enjoyed the set and swum great. I was holding 13 middle as best as I could tell on the 25s at 200 pace. I went 12s on the last 2. I generally felt very strong and did not seem to die on this set. On the kick 50s I held 35s which was awesome for me. The 50 after the kick was not so hot and I struggled making a 25 holding my breath.
    Swim Workouts
  2. Q: What to charge members to swim in a Masters program?

    by , March 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: How much should I charge my members to swim in my Masters program?

    A: Most USMS programs are self-sustaining or generate a profit. To be self-sustaining, or to break even, monthly program dues or fees should be calculated by subtracting the program's monthly expenses from the monthly revenue generated from hosting events, fundraising, grants, sponsorships, and dues paid by the swimmers.

    Monthly dues must be competitive with the local Masters market, the availability of pool lane space, and be considerate of regional economic factors such as wages, employment, and cost-of-living figures. You don't want to have excessive fees, nor do you want your fees to be insufficient and not generate the revenue needed to pay your bills.

    Adopt a philosophy that "everyone swims who wants to swim" regardless of their ability to pay. You can do this by offering incentives and alternate fee schedules for different groups. For example, consider offering discounts to young adults aged 18 to 24. Encouraging these adults to swim and reducing the barrier of cost will pay dividends over the long run. Remember, these adults may swim with you for a lifetime and will appreciate your generosity.

    Another group that may benefit from a reduced rate is senior citizens living on a fixed income. They will appreciate the accommodation. You can also consider offering family discounts to encourage all adult members in the family to swim together.

    One group that seems especially deserving of a discounted rate is veterans. You can thank the women and men who have served our country in the armed forces with a veteran's discount.

    You may also want to provide discounted dues for coaches, assistant coaches, support team members, and key volunteers. Discounting fees for these key individuals can create value for your program and the members your program serves.

    Lastly, create a scholarship fund from fundraising efforts or excess program revenue to enable those who can't pay a monthly fee a place to swim for free. In exchange for this benefit, scholarship recipients may serve as volunteers at local events to promote your program as a community sponsor and supporter.
    Whatever your program decides to charge, make sure your members are getting a quality product. Very few members will complain about a fee for a product or service that exceeds their expectations.
  3. Accupuncture, Day 1 (3/14/14)

    by , March 14th, 2014 at 04:56 PM (Trying to Train Smarter, Not Just Harder)
    So I had my very first accupuncture tx today, and I was totally amazed -- you don't feel the needles going in at ALL. We shall see if this helps the old shoulder, and other things. He told me a lot of stuff that I'm not sure I buy into, but hey, if it helps, why not?

    very few kids this AM, Spring Break officially begins this afternoon, I guess, so workout was optional.(?). Had my own lane, as Jenna & Sela weren't there either. finally got my distance back up to 5000, in part because I was in the mood, and in part because my arm was only slightly achy this morning - hurt a bit during the first 1200, but then I was fine.

    600 back/free
    600 pull, speed play by 50s
    300 kick, 75 hard, 25 easy
    100 easy
    4 x 200 pull @ 3:05. -was supposed to be 3:00, but that's where I was coming in, so . . . . .
    100 easy
    12 x 50 @ 1:00, descend 1-3
    100 easy (kids got out here)
    10 x 150, free/stroke/free
    400 warm down
    5100 LCM
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/17/2013

    by , March 14th, 2014 at 04:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:15 3:00
    2 X 150 2:30 2:15
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 400 IM 7:00
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM --

    4 X 300 pull 4:00
    Negative split all 4

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  5. 3|14|14 SCM 55 minutes of various

    10 x 50 fr on 0:50 S
    • 9 sec rest on the first, down to 2 sec rest on last

    100 easy kick, F

    50 FK for time, S
    • 42.mid (PB)

    SET 1
    20 x 25 free on 0:40, S
    • relaxed pushoff, B/O and 5 strokes, build to full sprint

    250 various, F

    SET 2 (pursuit for 12s on 1:00)
    10 x 25 free on 1:00, S, F (fins)
    • 12 - 13

    20 x 25 free on 0:30, S, F


    Loaded two of the better block starts I did on 3|12|14. Slowed them down to 0.125 speed:

    Next on on comments

    Updated March 15th, 2014 at 11:21 AM by __steve__

  6. Week 76 - Friday

    by , March 14th, 2014 at 12:21 PM (After a long rest)
    I had a good nights sleep last night and was at the pool early eager to get in and swim. Oh how I am enjoying my swimming right now. Todays workout was tough with some fast broken swims after doing our 15x100 test set.

    Warm up

    400 free with snorkel
    10x50 catchup on 45

    Main Sets

    15x100 swum 5,4,3,2,1 starting at 1.20 and dropping 5 seconds per round
    200 easy
    3x(50 AFAP to feet straight into 4x50 kick on 55)
    100 easy
    1 Broken 500 swum as 200,100,200 with 20 seconds after the 200 and 10 seconds after the 100
    200 easy
    1 Broken 100 swum as 25,50,25 with 5 seconds after 25, and 10 seconds after the 50

    Warm down

    300 easy

    Total 4350 scy

    On the 15x100 I was holding 1.02s until the last 3 and went 1mins on the two on 1.05 and 57 on the last 100 on 1min. I was very happy with this. On the broken 500 and broken 100 we went from a push and did turns at each distance and finished with a hand finish. I went 5.02 on the 500 and according to Tom I was 1min per 100 throughout. I was very happy with how I paced this. On the broken 100 I went 49.7 and felt strong throughout.

    I really enjoyed this workout. The 500 was tough mentally but in a sick way I enjoyed it and was pleased with my pace on this. The 100 was a nice surprise.
    Swim Workouts
  7. Long Course Friday

    by , March 14th, 2014 at 08:10 AM (Mixing it up this year)
    We are having more long course fridays now. This is a nice change of pace and with the kids gone to Sectionals I used one of the GCAT lanes today. I didn't want to scare off the guy that was apparently intimidated by me last week. Next week he'll just have to get over it and join me or go home like he did last week.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy held 1:34's
    4x200@4:30 w/zoomers #1 fly, #2 back, #3 free, #4 breast as 50 rt/50 lt/50 kick/50 swim on br 100 pull/50 kick/50 swim
    200 free w/snorkle

    Total 3000 meters
    Swim Workouts
  8. Wed., March 13, 2014

    by , March 13th, 2014 at 09:35 PM (Trying to Train Smarter, Not Just Harder)
    Oddness, my shoulder doesn't hurt today. Very odd
    500 back/free
    5 x 100 pull @ 1:30
    4 x 100 kick @ 2:15
    100 easy
    5 x 300 @ 5:30 or 6:00, alt stroke/free by 50
    200 easy
    3 x 500, pull no paddles, pull w/paddles, and breast/free (cool down)
    total: 4700 LCM
  9. Its coming back

    Between my work beat downs and being busy with our children's activities, I am finally getting back I shape. This workout had some generous intervals but I swam well for me. Finally!

    200 w/buoy and snorkel
    200 IM drill/swim by 25
    Add fins for the following set
    2 times through (round 1 bk, round 2 free)
    4 x 25 fast kick @ 35
    50 swim @ 60
    4 x 25 fast kick @ 30
    2 x 50 swim @ 60
    4 x 25 fast kick @ 25
    3 x 50 swim @ 60

    50 ez

    4 x through choice (went IM order by round)
    50 drill @ 1:15
    50 build to sprint @ 1:15
    3 x 25 sprint @ 45

    50 ez

    7 x 200 @ 3:00
    #1 neg split by 5
    #2 neg split by 7
    #3 neg split by 10
    4-6 descend
    #7 all out for time

    100 float

  10. Thursday, March 13

    by , March 13th, 2014 at 04:09 PM (The FAF AFAP Digest)
    Easy 1200 with a couple up tempo 25s. I sent more time in the hot tub than in the pool! Off to VA. Looking forward to seeing all my PV friends!
    Swim Workouts
  11. Week 76 - Thursday

    by , March 13th, 2014 at 01:53 PM (After a long rest)
    My trip to Houston was cut short and I got home last night and ended up getting in early enough to have dinner with the kids and then hangout with my wife and daughter before I went to bed. Todays workout was good in that it had a much longer warm-up than we usually have and after spending over 10 hrs in a car the past two days I was sore and stiff; particularly my lower back.

    Warm up
    3x(3x100 with snorkel on 1.20, 4x50 kick on 1min, 1x200 IM on 2.45)

    Main set
    8x200 on 2.25 descend 1-4 and 5-8
    2x250 kick with fins stream lined with snorkel on 3mins

    Warm down
    100 easy

    Total 4200scy

    I enjoyed the long warm up and was holding 1.10s on the 100s, 45s on the 50s kick, and 2.30s on the IMs. On the 200s in the main set I felt good and descended as instructed going 2.10, 2.05, 2.02, 1.58 or round 1 and 2.07, 2.04, 2.00, 1.58 on the second round. We were supposed to do 4 rounds of the 250s kick but I ran out of time so had to cut it short.
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/14/2013

    by , March 13th, 2014 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Due to the Sharks meet we only have 60 minutes this morning:

    1 X 400 6:00
    2 X 200 3:00
    4 X 50 descend 1:00
    2 X 100 kick 2:15
    1 X 300 4:30
    2 X 150 2:15
    4 x 50 descend 1:00
    2 X 100 kick 2:15
    1 x 200 3:00
    2 x 100 1:30
    4 X 50 descend 1:00
    2 X 100 kick 2:15
    4 X 50 easy swim down 1:00

    The 50's are choice, swim them strong. 3200Y
    Swim Workouts
  13. the evil stroke day

    by , March 13th, 2014 at 07:40 AM (Mixing it up this year)
    Yes this was a planned breaststroke day today and my left knee held up fine.

    The friday flyer may reappear if it chases people out of my lane tomorrow!

    500 free
    500 free kick w/zoomers
    200 breast pull w/zoomers
    200 breast scull w/snorkle
    200 breast accordian drill w/snorkle
    200 breast for time 3:42
    500 breast kick w/br fins
    200 fly for time 3:29
    500 free broken

    Total 3000 yards
    Swim Workouts
  14. 3|12|14 LCM and drylands

    500 fr, F (fins)
    • 7:10

    500, F
    40 x 10 sec FK @ 95% with 20 sec static rest, S (snorkel) and board
    500 FK moderate, form S and board
    • low 13 min

    4 dives from block filmed
    • noticed fairly ugly flaw

    10 x 13m light and snappy sprint free with 23 sec rest

    My dives seem OK then it collapses near the finish of the air time - like Wile e Coyote does when gravity defeats inertia.
    Click image for larger version. 

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    My arms then enter flat and downward, then the entry becomes:

    Click image for larger version. 

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    legs with weights
    4 x 200m run with 20 sec rest
    20 broad jumps, each every 5-7 seconds

    Need to maintain a mild running program in the background to stay in decent running shape for my weekend warrior requirement. Furthermore, gravity, the stress of being a parent, life and age seems to have suddenly made my build sag in many places - running might help.

    Updated March 13th, 2014 at 10:00 PM by __steve__

  15. More sprint stuff

    by , March 12th, 2014 at 07:24 PM (Chowmi's Blog)
    I am continuing with sprint stuff. Yesterday I was focusing on doing IM sprints, and today is a day off and yoga. But not until I digest some of this panang, pad thai, and tom yum something or other. You know, the tart chicken soup with coconut milk.

    Fly set (it's fraternity of flyers month!)
    16 x 25's
    Odd smooth free
    even alternate drill/swim fast

    IM set.
    I customized a boring 12 x 75's into
    1 fast broken 75 IM (3 total) 25/5 seconds
    easy swim
    so roughly, about every 4:30 i'd be going a sprint 75 IM.


    You can extrapolate and say, maybe between 16-18 seconds for a 25 free to get a 100IM time. But it's not exact. Sometimes i'd be short/long on the 5 seconds. But roughly there. Well under 1:00 but well over :50. This is a great set for me. I was able to really dig deep on the last one. Was able to really engage sprinting, especially on the breastroke. But still off from doing a race-pace IM - i'd like to be closer to :50. Maybe aim for holding this set :55 to :50 as a goal in the future, without compromising the 5 seconds rest.
    I'm feeling a lot better, more energy but I can tell my body isn't rested to it's peak swimming prowess just yet. Have to be careful to really rest my legs!
  16. Wednesday, March 12, 2014 12:20-1:00pm

    by , March 12th, 2014 at 04:38 PM (Fast Food Makes for Fast Swimming!)
    3 full days out of the water since the meet on Friday/Saturday for me. It felt like an eternity, but was good to get in today, even if it was just 40 minutes.

    500 Free warmup - felt a bit sluggish on this

    8 x 50 Flutter Kick w/ board @ 1:00 (:50s)

    22 x 75 Free @ 1:00 (held most of them around :55-:57, the last few (6) were at :55 down to :52)
    Not bad for a broken mile on a 22:00 total interval. I'd guess I was around a 20:20ish total add up time. Not bad considering it was little to no effort.

    50 EZ was all the time I had left for
    got the boot from the pool at 1:00pm!!

    2600 Yards
  17. Wed., March 12

    by , March 12th, 2014 at 02:31 PM (The FAF AFAP Digest)
    1500 with some bursts and up tempo 25s.


    Psych sheets for the Albatross meet are out:

    I definitely have a bit of a cold. Had a sore throat for a couple days and now it's worse. Hopefully, it will pass. If not, I'll just stick to the 50s.
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/13/2013

    by , March 12th, 2014 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 50 build 1:00
    1 X 100 fast 3:00
    Four rounds, choice.

    3 X 50 easy 1:10
    1 X 100 blocks
    3 X 50 easy 1:10
    1 X 50 blocks
    3 X 50 easy 1:10
    1 X 50 blocks


    2 X 400 6:00/5:20
    2 X 300 4:30/4:00
    2 X 200 3:00/2:40
    2 X 100 1:30/fast
    First swim left, second swim right---alternating intervals

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  19. Week 76 - Wednesday

    by , March 12th, 2014 at 12:39 PM (After a long rest)
    I am in Houston through Thursday and tried arranging my hotel so that I would be mid way between where my meetings were and the woodlands swim pool. I guess I was either tired or not focused when I made my reservation because I did not notice that I was 45 minutes from the pool which made for a very early start this morning. Despite this I had a good workout and enjoyed swimming at the CISD Natatorium which very similar to our pool in Rockwall. The Woodlands team has an emphasis per day posted on there team calendar and today was 50s. So not exactly my kind of workout but it was good just getting wet while I am on the road.

    Warm up
    200 swim
    200 kick
    200 drill

    Main sets
    8x75 swum 50 swim on 45, 25 kick on 30
    5x(2x50 on 40, 4x25 on 30)
    200 pull on 2.45
    2x100 pull on 1.30
    4x50 pull on 45
    8x25 pull on 30

    Warm down
    500 easy

    Total 3500scy

    I held a very consistent pace throughout this workout which basically equated to 28 per 50. I felt a little stiff during the warmup which I suspect was due to the 5hr drive yesterday but loosened up after the warmup.

    The Woodlands pool is very nice and I am looking forward to swimming the zone meet at the end of the month here.

    Tomorrow ow I am going to try to swim with either Dads or Rice Masters which I think are closer to where I am staying.
    Swim Workouts
  20. Getting stronger

    by , March 12th, 2014 at 07:20 AM (Mixing it up this year)
    Normally I would not do the 200 fly on a Wednesday due to the floatilla of fins in the lane next to me but today they got out early! Broke yesterdays time and went 3:29 this time. I really like it wasn't that fast.

    500 free
    500 free kick w/zoomers

    10x100@1:45 as 50 free/50 back w/paddles & bouy so no legs on the back still went 1:35, 1:31, 1:31, 1:30, 1:30, 1:30, 1:30, 1:29, 1:29, 1:29

    500 free kick w/zoomers moderate speed
    2 minute break
    200 fly for time from push 3:29
    500 free broken

    Total 3200 yards
    Swim Workouts