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  1. Friday 9/13/13

    Friday 9/13

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board
    100 scull w/ snorkel

    8x50 @ 1:00 3/3/3 drill w/ strapless paddles

    Total: 1400

    Coming down with some sort of upper respiratory infection and had to cut my workout short to get to the weight room to make sure all our girls showed up at 5:50 for the first day of weights.
    Swim Workouts
  2. Workout 09/16/13: morning

    by , September 16th, 2013 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    4 x 50 b/c FR on :55

    kick swim pull (w/ snorkel: board/agility paddles/buoy)
    150 200 400
    100 150 300
    050 100 200

    100 loosen and out
    (Solo/Rec/2550 yds

    Nice stretch-out swim before work, on my wife's birthday

    I notice a mobile version of the website as I type, which is probably related to the forums being down for a bit on Friday. I don't see the column of recent comments to the right anymore, and I can't add categories to this post. I'll play around with this for a bit ...
    Swim Workouts
  3. Monday, September 16, 2013 9:20-10:15am

    by , September 16th, 2013 at 03:36 PM (Fast Food Makes for Fast Swimming!)

    500 Free
    300 Flutter Kick w/ board
    300 Free Pull

    8 x 50 SDK w/ short fins @ :50

    100 Free @ 1:30
    4 x 25 Fly Fast @ :30
    100 Free @ 1:30
    4 x 25 Back Fast @ :30
    100 Free @ 1:30
    4 x 25 Breast Fast @ :30
    100 Free @ 1:30
    4 x 25 Free Fast @ :30

    200 EZ Kick w/ board

    6 x 50 Fly @ 1:00ish, depending on lane space with my lanemate

    200 EZ

    3000 Yards

    I'm really changing into doing my "sprinty" type workouts lately. Oh well, it's easier for me mentally do only a few 50s/100s vs. grind out long distance reps. IF I ever get into a meet, I'm sure I'll still be in the 200 Fly and 500 Free though.
  4. Week 51 - Monday

    by , September 16th, 2013 at 01:35 PM (After a long rest)
    My coach was back from his week in the wilderness fishing so I was back to not knowing what the workout was. After a week of having the workouts I can say prefer not knowing until I am told the set; this way I don't hold back. Today was a tough one and it had more speed than our usual Monday workout.

    Warm up
    400 free with snorkel and no nose clip
    6x50 catchup on 45
    12x100 descend 1-4,5-8,9-12 on 1.20

    Main set
    10x100 with fins on 1min
    100 easy
    3x200 kick on 4mins
    10x50 on 40 moderate
    5x100 on 2mins swum 25 AFAP, 50 moderate, 25 AFAP

    Warm down
    50 easy

    Total 4650scy

    i did not feel that great on the transition set of 100s holding 1.05 down to 1.01s on each round of 4. The 100s with fins was as usual a killer set for me. I definitely need to work more on my leg strength in the weight room. I did 7 and then had to miss one and then finished it out. The kick was done as recovery(I need to push these). The 50s were pretty easy. The last 5x100s I pushed pretty hard and ended up going 57s despite only swimming a moderate middle 50. I was pleased with how I felt.
    Swim Workouts
  5. It's Been Over Four Years

    by , September 16th, 2013 at 01:06 PM (TJ's Blog of Slow Swimming!)
    I haven't looked at this blog in a LONG time. And even though I got back in the water in January, I'm just now feeling motivated enough to start posting to it again. So, without further adieu:

    SCY with Lunch-Time Masters at Jamerson YMCA

    Warm Up
    300 free
    200 IM drill
    100 anything

    Main Set
    2 x through:
    5 x 50 fr pull @ 1:00
    50 fr build @ 1:45
    250 fr - every 4th 25 all out @ 4:45

    50 easy

    2 x through:
    4 x 75 fr fast @ 1:20
    2 x 50 fr @ 1:20
    2 x 75 fr (25 left/25 right/25 swim)

    Cool Down

    The first half of the workout went pretty well. The 250s hurt a bit, especially that first 25 after the all-out 25s. Plus, I probably held back just a bit on the all-out part.
    The 75s fast started off pretty poorly since I was still tired from the 250s and I finished them in ~ 1:10. The second time around, they felt much better and I finished them in ~ 1:00. The one-armed swims are starting to help my significantly weaker left side. My stroke is starting to feel a bit more balanced.
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/17/2013

    by , September 16th, 2013 at 01:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:45
    3 X 100 1:50
    1 X 100 kick 2:30
    1 X 200 3:30
    3 X 100 1:45
    1 X 200 kick 5:00
    1 X 200 3:20
    3 X 100 1:40
    1 X 300 kick -

    4 X 50-descend 1-4-1:15
    4 X 25 sprint :40 #4 on 1:20
    Three rounds. Round 1 fly, 2 back, 3 breast

    7 X 200
    1-3: Find a good pace 3:30
    4-7: Descend and negative split the last 4 swims

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. 10 x 200 IM

    by , September 16th, 2013 at 08:43 AM (Alex's swim journal)
    After two days of drill and recovery swimming (Friday and Saturday) in which I only logged 4500 total yards; I was anxious to get in something a little harder on Sunday, but not too hard.... my body doesn't feel ready yet. Scotty and I chose a set we had done last Spring: 10 x 200 IM on 5:00. I forgot to check what times I was swimming these in the last time we did it, so I had no idea what to expect or if there would be any improvement evident. As it turns out, I was bringing in the 200 IMs in 3:25-3:30 in April, so my performance yesterday was an improvement (though it didn't feel like it at the time).

    I swam the first four reps in about 3:18-3:19, then I was in the 3:22-3:24 range, and I ended the set with a 3:26. I feel pretty good about this, falling into the range I did these 4+ months ago only on the last rep. Fly and Back have gotten stronger; free and breast, maddeningly, are about the same.

    I think my body is starting to adapt to the drylands routine, so hopefully I'll be able to get my daily yardage back up again (to where it was last spring). Sunday's workout, with warm-up and coll-down, was 3500. I like to be putting in 4K+ on the weekends when I have a little more time. Today is a recovery day.
  8. Great start to the week

    by , September 16th, 2013 at 07:37 AM (Mixing it up this year)
    A good solid effort. My sprinting still stunk but I did manage a consistant effort that I felt good about.

    Was a little sore from weight lifting last night but didn't let that phase me.

    500 free
    14x50@:55 free every 3rd fly held 45's on the free and 50's on the fly
    8x100@1:40 free w/paddles held 1:23's
    20x25@:40 odds free evens fly every 3rd FAST my free was 18's for fast and fly was 20's not good but as fast as I could muster
    20x50@:55 free w/paddles & bouy
    100 free EZ

    Total 3600 yards
    Swim Workouts
  9. Sunday, September 15, 2013 1:00-1:50pm

    by , September 15th, 2013 at 06:15 PM (Fast Food Makes for Fast Swimming!)
    It was a warm day, and I should've figured it would be a busy day at the pool today. When I arrived at the pool, there was a line of kids waiting to get in. Well, on the good side, they're not trying to occupy my lap lane space!!


    500 free
    400 Free Pull
    300 SDK w/ short fins
    200 IM
    100 Free

    10 x 50 Free @ :45
    10 x 50 Free Pull @ :40

    w/ short fins:
    4x (75 SDK cruise @ 1:15/25 SDK Fast @ :30)

    100 EZ

    3000 Yards

    A bit wavy, but not bad. Had the ball come over to my lane a couple times, but didn't get the chance to run anyone over...though I probably didn't have the energy to do so even if I wanted to. My job is nice for the income, but my body is really tired and sore daily.
  10. Lunch Swim, after weights 9/14/13

    by , September 15th, 2013 at 04:22 PM (Trying to Train Smarter, Not Just Harder)
    I think I'm going to begin doing weights in the evening after work rather than in the mornings. Two advantages, one I am certain of, the other will tell; by going to the gym after work on MWF, I will get to sleep in on T & Th, plus, perhaps be a bit more productive those nights - currently I come home & generally veg out. (OR, I could go to the gym after work on T & Th & then in the afternoon/evenings on Saturday) - and hopefully by not doing weights immediately before I swim, I won't be so darn exhausted when I swim. I would like to be able to have more quality in my workouts every day I swim.
    I have strained my right rotator cuff - not too badly - but enough that I bothered me so much that I took a flexeril on Friday night. Wish it had only been 5mg instead of 10mg, because I was blitzed Saturday morning & couldn't drag myself out of bed until about 10am. Went to the gym ~11 & then to the pool for a solo swim - I picked a Dave Salo workout for a change & was mentally up for it, but not physically. My muscles were just too tired (plus I didn't have the motivation of my team mates around me). I'm happy to say that I did do the majority of it well, even though I did not do the goal times for each set.

    400 back/free
    4 x 100 P (no paddles)
    4 x 50 kick
    100 easy
    The next is done 3 times through:
    2 x 25 P sprint on :30
    2 x 50 P on 1:00; P200 - which means you go the pace you want to be on the 2nd 100 of your 200
    100 @ 1:45; P200 again
    Then: 3 x 100 @ 1:30; P500
    Repeat the entire bit from the 25's through
    300 breast/free

    This was a thinking set as well as a doing set - plenty of rest, and time to think about why in the world I wanted to do this set today!!! But seriously, I had to sit down before I got out of the car & actually figure out what my P200 and P500's actually would be. Lots of rest - was still pooped by the end anyway.
  11. 9|14|13 SCM, O2, LT, LP, and some speed

    by , September 15th, 2013 at 02:00 PM (Blog)
    11 x 50 on 2:00 fr, target a 1 sec descend for each from 45 to 35
    • was within 2 sec on all, some were on but undershot most

    5 x 50 on 3:00 fr, 1 sec - each from 34
    • ended up 34, 33, 32, 33, 36, any available speed was lost in the prior set
    • not sure if this set was productive, form and speed lost, but hurt factor definitely there. Is there anything worthwhile here?

    3 x 200 (4 x 50 on 1:00) on 5:00 as 15 AFAP/35 easy
    • 15m AFAP parts were fr - bk - br - kick, easy portions as fr

    7 x 100 on 3:00 as 15 AFAP/35 easy
    • 15m AFAP parts were fr - kick, easy portions as fr

    9 x 50 on 0:50 fr with snorkel
    • 43's
  12. How do I find a coach for our Masters program?

    by , September 15th, 2013 at 12:00 AM (Questions from Coaches)
    Q: How do I find a coach for our Masters program?

    A: Finding a qualified Masters coach takes time and patience. Before you begin your search, it's important to define the job description. More importantly, you should determine the goals of your program.

    Once you have your program identity and goals defined, you can search for a coach with the same values. It's critical to hire a coach who understands that swimming needs to be fun while helping swimmers and the program meet stated goals and objectives.

    Programs can advertise for a Masters coach in the USMS Discussion Forums, in the local print media, or any number of online employment services. Contact local age group, high school, and college swim teams; they often have swim coaches interested in additional coaching opportunities. The more irons you put in the fire, the greater the chance the most qualified coach will apply for the position.

    Applicants should be required to send a résumé and cover letter. I recommend having applicants write a one-paragraph statement of why they want to coach Masters swimming--give applicants an opportunity to do some homework on Masters.

    After reviewing the applications, determine which applicants are worthy of further review. Schedule phone interviews with out-of-town applicants and in-person interviews with local candidates. Make your final selection and negotiate the compensation and benefits. Both parties should sign a letter of agreement outlining each other's responsibilities.
  13. Workout 09/14/13: morning

    by , September 14th, 2013 at 08:58 PM (Maple Syrup with a Side of Chlorine)
    Nice to sleep in a bit this morning, then head to Masters practice after a delightful raspberry smoothie. The guard was a few minutes late, so Greg, Kevin, and I took a quick sauna before practice. The dry-erase boards that I write workouts on were found, and I skipped the planned one for today when I saw the hybrid stop-watch workout from just before shut-down and thought it would be fun to do again. Note that Vanna White was not available, but we have a satisfactory replacement here in SoVT:

    So the sets are predetermined, but the number of reps is not. Since I don't have the time to make a full stop-watch plan out, we just used Greg's watch and the hundredth spot to determine that. I was able to sneak in an extra 50 kick before heading into the main set of 9 x 100 and 61 x 25's! I did 150s's, and announced some mercy for the crew IF we could all descend #4-6 of the 100's. I did them as 100 IM into 50 Free, and went 2:05, 2:00, 1:55, joining them in success and dropping the 25's to just 50. We had to move the last 8 to :30 in order to complete the set on time, and we got out just at noontime.
    (Masters/Rec/3700 yds/85 min)

    A fun workout! I got home in time to help the girls with peeling apples (from our yard) in preparation for pies, which we devoured tonight. I also finished digging the potatoes up, and picked some grapes. Not a good year for grapes, but these seasons happen. After mowing the lawn I was able to join my neighbor for a motorcycle ride, capping a busy day.
    Swim Workouts
  14. HOORAY! Back to SCM and the Routine!

    by , September 14th, 2013 at 08:28 PM (Chowmi's Blog)
    Hooray school has started, our new assistant is working out great, and Baylor is open again and hopefully things will settle into the noon workout routine again.

    I've been quite tired but the good news is I don't feel like I am completely starting over again. Here are the highlight main sets from this week. Of course I am modifying most things, and it's all about the 4 x 50's!

    4 rounds, 1 each stroke:

    4 x 25's on :45
    37.5 fast
    12/5 fast
    pushoff + 4-6 strokes fast (which is actually at or past the 12/5)

    then a fast 50 from the block

    fly: 33
    back: 35 high
    breast: 40
    free: 29

    I made myself do this set. For each set, the actual workout was 2 x 100 IMs, then a 200 IM descend the 200 IMs (3 sets). I stayed and did the 4th set as the free.

    8 x 50's on 1:10
    Odd: Fast no-breath on last 12.5
    Evens: Fast 1 breath on last 25
    I did these all free

    misc. bits then

    8 x 50's on 1:10 again
    Odd: First fast no breath 12.5
    Even: First 25 fast 1 breath
    I did odds stroke and evens all free

    This set I liked because there is no truth like the truth of speed play. It's one thing to plod along at 80%, but very different to get up and go go go, especially on the last bits.

    I'm going to focus on the 4 x 50's and it makes it funner to train because I can mix up the strokes.

    I plan on swimming 3 USA meets in the Fall (Oct, Nov, Dec)
    our local DAMM SCM meet (11/16)
    and a very outside chance of a masters travel meet to Az for the Ron John, 11/23.

    But I just don't know for sure. I may not feel like it. But I would like to visit my sister!
  15. Sept 12-14

    by , September 14th, 2013 at 07:30 PM (The FAF AFAP Digest)

    Spent the day getting our border collie puppy! She's snuggly and adorable. And she even slept from 12-8 last night, was up once the night before. She seems to prefer the kitchen floor to her doggy bed in the pen.


    RC/scap, 15 min
    core, 15 min
    spin, 30 min

    Swim/SCY/Solo @ Pitt after masters practice

    600 various4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins @ :40
    50 EZ
    3 x
    5 x 50, descend to 200 pace + 50 EZ
    at this point, I knew I felt awful (tired and stressed) so reverted to recovery
    5 x
    50 scull + :10 + 100 DPS free w/paddles
    100 EZ

    Total: 2800


    Swim/SCY/Solo @ Pitt

    Warm up:
    600 various
    4 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    Did a modified Tall Paul workout:

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

    4 x (25 free @ 100 pace + :5 rest + 75 DPS free
    100 EZ

    4 x 50 stroke, descend to 200 pace @ 1:10
    1 x 50 EZ
    100 kick fast, no fins (awful)
    150 EZ

    4 x 50 stroke, descend to 200 pace @ 1:10
    1 x 50 EZ
    100 kick fast, no fins (awful again)
    150 EZ

    4 x 50 free, 1-3 DPS, 4 = 100 pace @ 1:00
    1 x 50 EZ
    50 backstroke kick fast from push, 32
    100 EZ

    4 x 50 free, 1-3 DPS, 4 = 100 pace @ 1:00
    1 x 50 EZ
    50 backstroke kick fast from a push (32)
    50 EZ

    Total: 3650


    It's been a busy few days. Lil Fort is cheerier at the moment because of her new puppy and her best friend visiting for the weekend. Mr. Fort (and best friend's dad) are in Erie for the Erie marathon, hoping to get their BQs. Mr. Fort was going along well for awhile, but his hamstring has been bothering him again. He may give up marathoning if this one is a bust. He keeps insisting that swimming is so injury free. He has no clue.
  16. Week 50 - Saturday

    by , September 14th, 2013 at 10:56 AM (After a long rest)
    Today was real pleasant surprise after yesterday's malaise. I woke up feeling better but not back to normal. I went to bed around 7.30pm last night so got about 10 1/2 hours of sleep. Today's workout was not our normal warmup and I felt great on the warmup and this feeling carried through the whole workout. I seemed to have good energy levels throughout the practice . After the swim workout three of us did some circuit weight training which was fun. My hope is to swim 6 times a week and lift 2-3 upto our taper meet in Dec/Jan and then adjust as needed.

    Warm up
    16x50 free on 45

    Main sets
    12x100 pull with paddles on 1.10
    100 easy
    6x100 kick on 2mins
    4x(2x50 free on 30, 50 back on 35, 50 on 1.30)

    Warm down
    400 easy

    Total 3800scy

    Without intentionally doing this I dropped from 35s on the first 4 to 30s on the last 4. The 100s main set I felt really good and opened with a 58 and held 56s for the next 8 and then went 55,55,54. This was by a long way the best set of 100s pull I have done. The 100s kick most people had fins, I swam without and tried using them as my target to stick with, and held 1.25s on the first 5 and then went 1.21 on the last one. The set of 50s was fun and I held 27s on the 50s on 30 free and then went 32-33 on the back. I felt great!

    After the warm down we did weights as follows:

    4x(10xbench press, 10xseated row hands inside, 10xseated row hands outside, 10xleg extensions, 10xlower back extension, 10xleg curls, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside, 10xbicep curls, 10xseated high bicep curls) with each circuit going up one plate per machine and no rest between machines or between circuits.

    If only I felt like today all the time!

    Updated September 14th, 2013 at 12:42 PM by StewartACarroll

    Swim Workouts
  17. Workout 09/13/13: noon

    by , September 13th, 2013 at 01:50 PM (Maple Syrup with a Side of Chlorine)

    Busy couple of days at work (and I went to NEBC for the last hour of class after work last night), so I was happy to get into the pool today at lunchtime after my dentist appointment this morning. Stress relief (well, the swimming bit, not the dentist)!

    Did 4 x 600, as:
    - 200 Fr/200 IM drill/4 x 50 b/c (6/8/10/12) on :60
    - 6 x 10 on 1:30 (with snorkel: 50 kick/50 pull)
    - 4 x 150 on 2:00 (agility paddles 1-3, fast on 4 (went 1:49)
    - 3 x 200 on 3:00 (loosen and out)
    (Solo/Rec/2400 yds/60 min)

    Did a fair bit of talking, including 3 x 5-7min breaks to catch up with folks I haven't seen since the end of July. I also have preliminary approval to host our third annual scy meet in April, so I am going to get rolling on that sooner than later. I hope

    This is a bittersweet time of year for me. My wife's birthday in Monday, and this is the weekend of the annual Bennington Car Show , so there are lots of activities and old cars throughout town. Plus, the apple orchards are open, and we'll get to load up tomorrow with the exchange students to experience this delicious time of year.

    Today also marks the eleventh anniversary of my dad passing away, so the rain that is falling today (it always does on this weekend!) is not doing much to help my melancholic mood. A high school friend of my dad supplies a great biography of my dad that Iove to look back on.

    My dad was a dairy farmer, so was up before the sun and home well after dark to get two milkings of our 85-head herd complete, along with planting and reaping throughout the day. He tried his best to make it to our activities, especially swimming. We used to laugh at him as he attempted to do butterfly in the pond, but looking back it was a man that wanted to be involved and took our heclking in strive, I am sure knowing that now I can look back upon it knowing that he loved us so much that he would attempt it. Even after the ALS slowly robbed him of the ability to function, he made a point to "be there" for use, including my college graduation and things for my children, the only of his grandkids he was blessed to see.

    Time to stand outside in the rain for a bit.
    Swim Workouts
  18. Friday, Sept 13, 2013

    by , September 13th, 2013 at 09:45 AM (Trying to Train Smarter, Not Just Harder)
    Water cold, not as bad as yesterday, thank goodness, but still cold. The city is getting even with us for complaining about the hot water - now the temp is around 77.5 degrees. Swam Wed "by myself" - meaning I was the only old lady in the pool with a bunch of teenagers;
    Water cold, not as bad as yesterday, thank goodness, but still cold.

    500 back/free
    400-300-200-100 Pull on 1:20 base
    500 locomotive kick
    100 easy
    18 x 100 @ 1:20
    100 easy

    I didn't do all of the 18 x 100's - did just 50's on about 6 of them - made up for it later with some breast/free - just not feeling it this morning swam yesterday by myself as well, after doing weights. RA (Rheumatoid Arthritis) flaring up again - I have aches and pains more places than I don't & it probably means I get to go on the old prednisone again. Hate that - prednisone makes you so hungry! and you don't even realize what you're doing. But my wrists and hands/fingers are really achy, as well as my ankles and feet & toes, so I'm doomed, I guess. Hopefully this flare will be short-lived.
  19. Week 50 - Friday

    by , September 13th, 2013 at 08:10 AM (After a long rest)
    Yesterday I had to be in Oakland for a meeting with a big healthcare prospect. The way my schedule worked out I could not leave on Wednesday and had to be back in Dallas for an interview for a new sales person today. Needless to say a day trip from Dallas to Oakland and back again makes for a very long day. I dread to think what my environmental footprint is when I do these crazy things. I got back to the house after midnight last night so when my alarm went off for morning practice this morning my 4 hours of sleep was not enough and I really struggled to get up" I hauled myself out of bed as my alarm was ready to go off for the second time(which is usually followed by a bark from my wife about me getting up - if the shoes was on the other foot I would complain on the first alarm so she really is tolerant. Today's workout was hard but only due to my malaise as a result of lack of sleep. Normally I would have called this an easy practice.

    Warm up

    400 free with snorkel(nose clip snapped so I swam without it for the first time in a very long time)
    6x50 catchup on 45
    4x100 descend 1-4 on 1.40 getting heart rate up

    Main set
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins
    6x100 on 1.30 strong with fins
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins
    6x100 on 1.30 strong with fins
    2x50 free with fins on 50 AFAP
    100 on 2min swum 50 strong, 50 AFAP with fins

    Warm down
    3x200 easy on 2.45

    Total 3500scy

    There was nothing quick in this workout to write about. I am just glad I made it to the pool today.

    Updated September 13th, 2013 at 08:19 AM by StewartACarroll

    Swim Workouts
  20. A little sprint and a lot of lazy-hit 400 miles today

    by , September 13th, 2013 at 08:07 AM (Mixing it up this year)
    Just didn't want to work too hard today. Doing the 100 Fly and 100 Free tomorrow in a kids meet. This is to prove to the kids I coach that I can actually swim fast and that when I say I did the same workout they realize I really did and they are not allowed to complain.

    500 free
    500 free kick w/zoomers
    10x100@2:00 free sprint thru the turns from 15m mark to 15m mark
    500 free w/strapless paddles, bouy & snorkle
    300 free kick w/zoomers
    200 free EZ

    Total 3000 meters and hit the 400 mile mark today for the year
    Swim Workouts