View RSS Feed

All Blog Entries

  1. Week 116 - Wednesday

    by , December 17th, 2014 at 07:46 PM (After a long rest)
    I had a long day yesterday and finished the day by driving from Atlanta to Birmingham. I slept really well as a result. When trying to find a place to swim in Birmingham I was amazed that unlike Atlanta where there are literally 100s of places to swim, Birmingham had two choices in the usms local places database. I made arrangements last night to swim with Birmingham Swim League Masters. The pool was pretty straight forward to find and looked like an outdoor pool that at some later point they enclosed with a dome. Inside the pool had covers and once they were off I was pleasantly surprised. After jumping in I thought the water was a little cold but our pool is cold and I like this once I warmup. As I was doing the warmup I noticed that some people jumped in and then immediately got out and subsequently disappeared. After the warm up I discovered that the water heater had stopped working and the pool was a brisk 70F and many of the masters had decided it was too cold. I stuck with it and with about 8 others made the workout. the particular workout was a little confusing with quite a lot of chopping and changing but I am glad I swam and the group was very friendly and made me feel very welcome. Thanks Birmingham Swim League Masters.

    Warm up
    200 free easy
    300 swum as 3x(50 kick with snorkel, 50 swim with snorkel)

    Main sets
    50 fly on :45
    1x100 breast/fly by 50 on 1:30
    1x100 back on 1:30
    200 IM on 3mins
    200 free with snorkel on 2:45
    50 fly on :45
    1x100 back/breast by 50 on 1:30
    1x100 breast on 1:40
    200 IM on 3mins
    200 free with snorkel on 2:45
    50 fly on :45
    3x100 fly/free by 50 on 1:30
    1x100 free on 1:30
    200 IM on 3mins
    200 free with snorkel on 2:45
    200 easy

    Warm down
    300 easy

    Due to a lot of swimmers leaving I had a lane to myself and ended up swimming the sets on comfortable times for me rather than the suggested times. A couple of the swimmers joined me and we managed to talk a little between swims which was nice.

    I had fun again today.
    Swim Workouts
  2. 12|17|14 LCM

    by , December 17th, 2014 at 04:23 PM (Blog)
    Did weights yesterday

    1000 of warmup strictly consisting of drills

    12 x 50 fr on 1:00 with fins and snorkel, as 20M AFAP / 30M drill
  3. Sarasota Y Sharks Masters 5:30 AM Workout 12/18/2014

    by , December 17th, 2014 at 01:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    4 X 100 1:40 1:30
    4 X 50-descend- 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:05
    odd: easy even: fast---choice

    2 X (4 X 100
    Round 1: IM on 1:45
    Round 2: Reverse IM on 2:00

    1 X 100 fast 2:15
    1 X 150 cruise 2:15
    Four rounds, choice.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Workout 12/16/14: evening

    by , December 16th, 2014 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    Had a great time at the Men's group last night at the college. It happens on the third Monday of each month, with a meal at 6pm then worship with music and a message at 7, and for those that can stay later the football game. I have been able to get to the past three meetings, but due to work it'll be a few months until I can make it again.

    I had an easy day today around the house, with some appointments to take care of. Tonight I made it to Masters ...

    200 swim/100 kick/100 pull (+100 IM drill)
    100 (skull/swim)
    4 x 25 burst and cruise

    8 x 50 on :10sr ~80% (+100 easy)
    50 kick into 50 pull (+50 pull)
    6 x 50 on :15sr [1,6 = even split, 2-5 = quarter strong] (+50 easy)
    50 pull (+ 50 pull) into 50 kick
    4 x 50 on :20sr best average (I did 100 and got out here)
    50 kick
    2 x 50 on :30sr FAST
    150 loosen and out
    (Masters/Rec/2000 yds (I did 1950 yds in 45 min)

    Carol, Greg, Melissa, and Rachel finished out the workout. I talked with a buddy in the locker room; he started running a couple of years ago and was motivated by my 300 miles last year in the water to shoot for 1000 miles on land this year. He is less than 10 miles away! Even though I probably won't hit 150 miles this year, it is neat that I provided him with a crazy goal for this year. You never know who you may spur on!
    Swim Workouts
  5. Catch up, Fri-Tues, Dec. 12-16

    by , December 16th, 2014 at 03:36 PM (The FAF AFAP Digest)

    Friday: Did the hour practice with Sewickley masters

    7 x 50 warm up
    8 x 25, SDK 15m @ :45
    4 x 25 burst + cruise @ :45
    100 EZ

    3 rounds w/fins of:
    5 x 50 back @ 200 pace @ 1:00
    1 x 50 EZ @ 2:00
    1 x 50 fast back kick @ 1:00
    1 x 100 EZ

    8 x 25 burst to 15 m dolphin kick w/board & cruise @ :30
    100 EZ

    Total: 2400


    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x4 x 5
    seated row, 80 x 3 x 8
    deadlifts, 85 x 4 x 6
    tricep press, 80 x 3 x 6
    kneeling ab crunches, 140 x 4 x 12
    bulgarians in streamline, 2 x 10 each leg
    HS hi row, 130 x 4 x 6
    streamline crunches, 2 x 50
    V ups, 10

    stretching, 15 min


    Monday: Swim/SCY/Solo @ Sewickley

    Warm up:

    usual 900

    Main sets:

    5 x 50 single arm fly @ 1:00
    50 EZ

    5 x 100 flutter kick, descend @ 1:45 (to 1:05)
    50 EZ
    8 x 25 free, 1 breath @ :30
    50 EZ
    5 x 100 backstroke kick, descend @ 1:45 (to 1:01)
    100 EZ
    8 x 25 dolpin kick w/board @ 100 pace @ ;40
    100 EZ
    5 x 100 free, descend @ :145-2:00 (to :59)
    100 EZ
    8 x 25 smooth breast @ :40
    100 EZ

    Total: 3800

    Didn't realize I did this much. I was dead from weights, so didn't do much fast stuff. My upper back was really sore. I was looking at my blog from past years and realize I am much weaker now than previously. It's due to the long layoff when I moved and the shoulder problem, but still, I need to make some progress in this area.


    Tuesday: Swim /SVY @ Sewy w/Jim & Bill

    Warm up:

    10 x 100 @ 1:45
    -- I mixed up strokes and kick

    Main sets:

    8 x 25 shooters @ 1:00
    -- missed one of these due to losing nose clip
    50 EZ

    8 x 50 controlled speed backstroke @ 1:00 (31s)
    100 EZ @ 3:00
    8 x 50 @ 1:00
    -- 2 x 3 fast + 1 EZ
    -- did backstroke kick, 27s
    100 EZ @ 3:00
    8 x 50 controlled speed backstroke @ 1:00 (29-30)
    -- a little faster than the first round
    100 EZ

    Total: 2750


    Before we started the workout, Jim and I were opining that 200 fly was probably the hardest event for most masters. Bill disagreed, and proceeded to do the entire workout fly, except for the shooters. He must have bionic shoulders. I'm pretty pooped after that effort, but it was so nice to have company for the workout. I would never have done that main set on my own.

    Interesting article on call to move next Worlds out of Russia:

    Updated December 16th, 2014 at 03:52 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. Week 116 - Tuesday

    by , December 16th, 2014 at 02:36 PM (After a long rest)
    Yesterday I travelled to Atlanta and despite trying to swim with Dynamo Masters was unable to make the evening workout work. This morning I swam with Georgia Mastes at the Westminster High School. Islam with this group earlier this year and really liked the pool and the group. I saw many familiar faces and the workout was different from what I have been doing but was great fun noen the less.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    200 easy

    Main sets
    4x100 kick IM order by 25 on 1:45
    4x75 drill fly, back, breast on 1min
    4x50 free drill on :45
    4x25 fly on :30

    4x100 free on 1:20
    4x75 back on 1:10
    4x50 breast on :50
    4x25 fly on :30

    4x100 pull with paddles on 1:20
    4x75 pull no paddles on 1min
    4x50 free on :40
    4x25 fly on :30

    4x50 back on :45
    3x50 back on :40
    2x50 back on :35
    1x50 back on :30

    Warm down
    200 easy

    I was holding 1min per 100 pace on most of the free sets today and felt great. On the pull I was holding 58 pace. I always feel great in the water at the end of a taper but was expecting to feel crappy based on the length I held this taper. It makes me wonder if I need even more rest.
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 12/17/2014

    by , December 16th, 2014 at 01:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 4:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    4 x 25 stroke--fast-- :40 #4 on 1:00
    Three rounds. Round 1 stroke:fly, 2 back, 3 breast

    5 X 250 pull 4:00
    #1: long and smooth
    #2-3: 150 strong/100 fast
    #4-5: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. 12|15|14 LCM

    by , December 15th, 2014 at 02:04 PM (Blog)
    (wore a sleeveless wetsuit)

    1000 of drills/back/kick

    4 x 100 fr on 2:00 as 50 fast / 50 easy with fins and snorkel
    • 28, 28, 28, 29

    2 x 100 FK on 4:00 with snorkel
    • 2:10, 2:03
  9. Sarasota Y Sharks Masters 5:30 AM Workout 12/16/2014

    by , December 15th, 2014 at 11:52 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 600**150 kick+50 swim X 3**

    8 X 125 IM 2:15
    Cycle 50's thru in IM order

    7 X 200 pull
    1/2: 3:00
    3/4: 2:50
    5/6: 2:40
    Rest 2 minutes and do #7 best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Getting your Masters program listed on Places to Swim

    by , December 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: Will my program automatically be added to Places to Swim on the website when I register a new club?

    A: No. The Places to Swim database is organized by facility and a request for each facility must be made by a club or facility contact. If your program uses multiple facilities, you'll want multiple entries.

    To submit or modify a listing:

    • Go to the Places to Swim web page
    • Enter the city and state or zip code of your location
    • Add a new listing by clicking on the link under the map
    • Modify your listing by clicking on the link under your current information

    Places to Swim is one of the most visited pages at Viewers looking for pools with Masters programs include:

    • New swimmers
    • Swimmers relocating to a new area
    • Swimmers looking for pool or club options
    • Traveling swimmers
    • Triathletes and open water enthusiasts
    • Adults interested in taking swimming lessons

    Places to Swim should serve as a marketing tool for attracting new members to your pool and Masters program. Highlight your strengths and include the following information in your listing:

    • Location. Add the specific street address that viewers can input into their GPS devices.
    • Club name. List the club name registered with USMS.
    • Workout times. If times vary, refer to your program's website listed below.
    • Contact. Coach's name, credentials, phone number, and email address. Or, the pool contact information.
    • Website. If your program has a website, list it here for more information.
    • Miscellaneous info. This can include fee information, though I recommend referring to the website for your current fee structure. If you offer an adult learn-to-swim program, mention it here. Also, list the types of athletes your program welcomes.
      1. New swimmers (if you offer free trial memberships, list the information)
      2. Swimmers of all abilities
      3. Fitness swimmers
      4. Competitive swimmers
      5. Triathletes
      6. Open water swimmers
      7. Social group swimmers (list typical social activities)
      8. Visitors (include drop-in fee information and required USMS membership notice)

    Below each listing is the date the information was added or last modified. I recommend updating the listing as soon as new information is available or every six months if the information is the same. Why update if there are no changes? You want the modification date to be relatively current so the viewer knows that the listing is more likely to be accurate.

    In the future, USMS will be adding more features to the Places to Swim webpage to provide enhanced information for our clubs, coaches, instructors, and new and current members.

    Updated March 18th, 2015 at 10:56 AM by Bill Brenner

  11. LPA USAS Meet

    by , December 14th, 2014 at 05:33 PM (After a long rest)
    I swam the LPA meet in our home pool today. Linda Price Applewick was a coach in Rockwall and masters swimmer at Rockwall Aquatic Masters who passed away from Pancreatic cancer 5 years ago. The meet is very special to all those who knew Linda and is very well attended. This year Linda's mother and husband attended and they received a terrific reception.

    Today ii was signed up to swim the 200 free, 50 free and the 1650 free. I ended up withdrawing from the mile due to having been gone the past two weeks, and then traveling this week, and not wanting to be a sore zombie before heading out of town again.

    I showed up a little late for warm up but still managed to get my normal meet warmup and actually felt pretty good in the water. The meet ran very quick and before I knew it the 200 was up. I was seeded with my 1:48.05 from my shave meet in January and this was the fastest seed. I was not nervous this week and felt good ahead of the race. I had a great race and won the heat by about 6 seconds going a masters best time of 1:46.90. My splits were right where I hoped they would be, going 24.97, 27.13,27.41,27.39.

    I just about had time to grab a quick warm down and then I had the 50 free. Technically this was a bad race with a slow start, bad streamline, crappy turn and another bad streamline, but still a masters best of 22.51. If I ever want to really be competitive on the 50 short course I need to work on some fundamentals like reaction time and streamlining on my starts and turns. The same thing happened today that happened at worlds and my hands separated on my entry. I think I have a lot more I can do to improve on this but I am likely not going to focus on this event for nationals.

    I am stoked about the 200 free and all the pain I went through training to do this swim and last weekends swims was worth it. That all said I am dreading the thought of more of the 16x50s at 200 race pace and 16x100s at 500 race pace. I plan on swimming some longer yardage aerobic swims while in Atlanta this week and then sitting down with Tom next Friday and discussing Christmas training and starting to think about training for Nationals. Scary to think we only have 4 months til Spring Nationals. I suspect we will do some base building over Christmas and then start building up on the race pace work again. I am not excited about the thought of the training but if it pays off its going to be worth it.

    Never ever thought I would be excited about aging up, but I am.
  12. Meet 12/13/14: 2014 New England SCM Championships

    by , December 13th, 2014 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    After a quiet summer and fall in the pool training, I came to the realization that I rather enjoy the opportunity to compete and decided to drop in on one of the three days of this annual December meet at the great facility at Boston University. Planning to just drive in the for the day, I signed up for four events knowing that the first would likely not start before noontime, allowing me to sleep in a little before heading out this morning for the big city around 7:30am. Here are some pictures (no filters) from the ride over the Green Mountains (about fifteen minutes from home) as we started our three hour trip):

    I warmed up in the four scy lanes in the diving well of the pool after checking in for my events, logging my standard 1500 yards. No starts or sprints but that's ok. I waited for about an hour before getting in another 200y before my first event ...

    100scm Back: 1:06.70 (33.04, 33.66). About a second off my fastest time a couple of years ago. I felt that I was slipping a bit on the second lap, so really tried to think about hand position on the last fifty. Solid time. Warmed down with 200y and sat down to wait for the relays and the afternoon's swims.

    50scm Breast: 39.40. A personal best time by .18! Good start and turn with a fluid-feeling stroke. I've never been a fan of this stroke, but know that I need to keep working on it. I then did an easy 200y to relax before the ...

    200scm Fly: 2:40.37 (34.33, 40.64 [1:14.98], 44.15, 41.24). Another PB by a just under 3 seconds! I did DPS fly for the first 175m, then swimming full stroke on the last length. With my lack of swimming I was struggling with the aerobic side of the 200, plus the thought behind the blocks that I always have ("why did I sign up for this?") After an easy 200y and a quick chat with my wife, I hopped in for another easy 100y before my final event ...

    100scm Free: 59.78 (29.45, 30.33). I was happy to get under a minute and felt tanked. Again the lack of solid base training lead to me being very tired (and in turn, sloppy) for a sprint to end the meet. I capped off the day with and easy 400y, bringing my totals for the day to: 450scm + 2800yds.

    So as I complete another day of competition, I am thinking that I will need to make training more consistent in the future especially for the meets that have multiple events over a number of days. I am also swimming with an extra 15 pounds over last year, so I'll need to commit to some tweaks in my nutrition as well to get my waist back in line. Overall, I am very satisfied with the meet, in particular the extra time spent with Lena talking about her trip to Germany and our family - twenty years ago we used to hop in the car and drive around and talk; it's nice to have opportunity to do that together again.

    Updated December 14th, 2014 at 12:31 AM by rxleakem

    Tags: boston, bu scm
    Masters Swim Meets / Events , Open Water
  13. Week 115 - Friday

    by , December 12th, 2014 at 08:09 PM (After a long rest)
    With the bad weather that hit california yesterday my trip was hit. I ended up taking almost 3 hours to get from San Francisco airport to Oakland which should have been a 23-30 minute drive. Rain was so heavy that parts of the interstate were closed and traffic was diverted off the interstate. There were also mud slides in the Bay Area. I decided to cut my losses and not drive from San Francisco to Sacramento as planned today and instead decided to just fly home. The bad part as it relates to swimming was I was unable to swim yesterday and today had to swim when I got home. Today I did an easy 2k swim and felt ok. I am not sure how I will swim with the lack of sleep I have had the past two days.

    400 free with snorkel
    6x50 catchup on :50
    4x100 kick on 1:45
    6x100 pull on 1:20
    300 easy

    It's really nice to be home.
    Swim Workouts
  14. Workout 12/12/14: noon

    by , December 12th, 2014 at 01:53 PM (Maple Syrup with a Side of Chlorine)
    My wife made it home safely from her adventure in Germany, and brought home a lot of chocolate and baked treats! We learned that flying through Newark, while a little cheaper, is not a great option due to delays and other issues.

    The kids had a snow day on Wednesday and a two hour delay yesterday, so our current exchange son has been able to experience this fun American happening. It's actually still snowing here in Vermont, although we did not get a lot of snow. Should continue into tomorrow, but my first event at BU is not expected to go off until noon so I will have plenty of time to make the three hour drive in.

    200 free/200 back/200 IM drill
    4 x (50 kick into 50 drill)
    4 x (25 DPS into 25 FAST IMO)
    200 loosen and out
    (Solo/Rec/1300 yds/35 min)
    Stretch out swim today. Off to my son's basketball game tonight, where I will probably keep the score book again. Then an early bedtime.
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 12/15/2014

    by , December 12th, 2014 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    2 X 100 1:40 1:30
    4 X 75 1:15 1:10
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:15

    4 X 50 1:00
    4 X 100 1:40
    8 X 25 sprint :40
    Choice. 50's and 100's: Swim #4 swim at 100%

    6 X 100 pull 1:30
    6 X 150 pull 2:15
    100's: descend 1-3/4-6
    150's: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Wed-Thur, Dec. 10-11

    by , December 11th, 2014 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    4 rounds:
    100 smooth free @ 1:30
    3 x 50 kick, descend to 100 pace @ 1:00
    2 x 25 fast swim @ 100 pace @ :30
    100 EZ
    extra 100 EZ at end of set

    12 x 50
    odds = fast @ 100 pace @ 1:00 (3 swim, 3 kick)
    evens = EZ @ 1:30
    100 EZ

    8 x 25 w/chute @ 1:00
    100 EZ

    Total: 3600


    Swim/SCY/Solo @ Sewy

    Warm up:

    550 various
    100 scull
    100 chest press fly
    100 kick
    100 EZ

    Main sets:

    6 x 100 backstroke kick @ 2:00
    -- stay under 130 (went mostly 125s)
    100 EZ

    6 x 75 fly/back/breast w/fins + 25 EZ @ 1:45
    100 EZ

    6 x 100 kick w/fins @ 1:45, 100 EZ at end of set
    75 kick @ 200 pace
    :10 rest
    25 fast kick

    4 x
    3 x 50 free w/paddles & fins @ 200 pace @ :50
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3750


    Pitt is now closed from Dec. 11-Jan. 4. Depressing ... And even though the pool is closed, I still have to coach. Not that I would want my swimmers to have to take three weeks off! I'm sure this will cause me motivational issues. But I'm getting used to them, having had them for months now. My goal will be just to stay in the water, and I'll probably do more aerobic work (see today's workout).
    Swim Workouts
  17. Can One Person Make a Difference?

    by , December 11th, 2014 at 02:56 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    It was Thursday, November 13, around 3 p.m., when I received a concerning voice mail, “Rob, please call me. Laura’s been in an accident.”

    Many Masters swimmers know Laura Hamel from her editorials in SWIMMER magazine, our glossy print publication that she leads. Although her official title is Communications and Publications Director, she is so much more to us.

    I met Laura in 2008. She was a Masters swimmer and volunteer with a grassroots committee that was making the case for USMS to establish its headquarters in Sarasota. The proposal that Laura authored and submitted made a great impression. It was professionally produced and spoke to the opportunities available to USMS if it were headquartered in Sarasota. Indeed, our Board of Directors selected Sarasota, and I went on several location scouting trips with Laura.

    During that time, I learned that she was raising a son, also a swimmer, and that she had gone back to college in her 30s, earning a degree in organizational studies from Eckerd College. An overachiever, Laura graduated with a 4.0 GPA. She had then gone on to build a successful consulting practice helping small local businesses create their communications and publications strategies in an evolving business climate in which a digital presence was crucial to their success. She also wrote and edited for a variety of media and organizations.

    When Laura wasn’t working or swimming and volunteering with her local USMS program, she was volunteering as a USA Swimming official for her son’s swim meets. I also learned that prior to going back to college, she’d been a police officer—a street cop no less—for 10 years. All of this explains her attention to detail, time management, and organizational skills. (And her occasionally colorful language.)

    When Laura joined the USMS staff in 2009, our “office” was the local Whole Foods lounge, as renovations were ongoing at the USMS headquarters and we hadn’t yet taken occupancy. My dad taught me a valuable lesson that applies to my respect for Laura; you really discover someone’s true character when things are messy and unpredictable. Well, during that period, there were many unknowns, including our ability to migrate SWIMMER magazine from an outsourced publication to one that we produced in-house.

    Bringing SWIMMER in-house was the first and our most important step in our long-term plan to be in control of our content so that we could fulfill our vision to become the trusted resource for adult aquatics. The membership had provided us resources with the dues increase so that we could improve programs and services. Our reputation would, understandably, be in question if we couldn’t seamlessly transition SWIMMER to the national office while at the same time enhancing the quality of the publication that bears our name. Results were expected and excuses not tolerated.

    I’m incredibly proud, and from the comments we continue to receive from members and constituents, they are too, of the work that Laura has accomplished and continues to deliver as SWIMMER magazine is the trusted voice for the adult swimming community.

    After changes to SWIMMER were under way, Laura began to take on other responsibilities, such as creating our STREAMLINES eNewsletters, of which we produce 30 issues a year; establishing our social media programs; archiving our rich digital assets; scripting and helping produce award-winning videos that bring the Masters Swimming story to life, helping to redesign our flagship digital property,; and most recently, the PR efforts for our April is Adult Learn-to-Swim Month campaign. Her fingerprints are on creative projects that come out of the national office.

    There’s a truism that you can have great strategy, but if you have the wrong people, the strategy will fail. The reason our communications and publications programs have succeeded, and so many of our other programs for that matter, is because we have all-star professionals such as Laura Hamel.

    So, about that call from the emergency room on November 13. After a road bike crash that would have had tragic consequences if not for a good helmet, Laura is doing well but has a long road ahead of her with shoulder rehab. At a recent staff meeting, I had to chuckle to hear her say, “You know, I really don’t have time to be on the shelf. We have so much good going on and I want to continue to be part of it all.”

    So, my tongue-and-cheek advice to Laura is: stick to the water! Because we do, too, we do, too.
    Staff Blogs
  18. Sarasota Y Sharks Masters 5:30 AM Workout 12/12/2014

    by , December 11th, 2014 at 01:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    2 X 50--faster-- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    4 on 1:10
    6 on 1:00
    1 X 100 swim

    4 X (4 X 50--descend 1-4--
    Round 1: free :50
    Round 2: breast 1:00
    Round 3: back 1:00
    Round 4: fly 1:00

    5 X 300 pull 4:30
    #1-4: negative split
    #5:best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Week 115 - Wednesday

    by , December 10th, 2014 at 09:53 PM (After a long rest)
    I went to bed pretty early last night and slept solid but felt very tired this morning. I think all the driving in and around LA caught up with me because I felt mentally fried. Today's workout was at the old ucla sunset pool which is definitely older and lesser quality than Spieker. I struggled with lane lines and currents in the pool today. Today was stroke day and I did more stroke by a country mile than I am used to doing. This was once again lcm and again all aerobic.

    Warm up
    400 free with snorkel
    400 pull
    300 kick with every 50 a 25 of kick IM order
    200 IM drill
    100 IM

    Main sets
    2x(100 IM on 1:45, 4x50 IM order drill build by 25 on 1min, 100 free on 1:30)
    3x250 (swum as 150 Fly, back, breast by 50, 100 kick) on 5mins

    Warm down
    200 easy

    With the current in the pool and my sighting challenges on back I have nice bruises down my arms and back. It was still fun and as usual I felt better at the end of practice than the beginning. Off to San Francisco tonight and I hope I am able to swim with Burlingame in the morning. This part of the trip will be crazy busy with SF tomorrow and a drive to and from Sacramento on Friday before heading home on Friday night. Oh how I crave my own bed!!!
    Swim Workouts
  20. 12|05|14 and 12|10|14 LCM

    by , December 10th, 2014 at 02:27 PM (Blog)

    At about 1000M a child vomited in the pool and everyone was ordered out


    1000 warm up of drills

    5 x 100 on 2:00 with fins and snorkel as 50 fast/50 easy
    • fasts: 30, 29, 29, 28, 32

    3 x 50 fliuter kick on 1:30

    5 x 50 flutter kick on 2:00

    100 br

    Concerned about a nagging ailment. About three months ago I injured my right frontal thigh at work doing a simple activity (hopping off a maintenance stand). It immediately twinged a little, not bad, but hasn't recovered yet - probably because I am too stubborn with my dry training, even doing just high rep / low weight quad exercises. This is on the same leg that has a bum knee from an adolescent injury never medically addressed, and furthermore is about 2 cm longer. Now that I'm old, I'm at a place where I need to force myself to make the correct choice either appointment wise, doing nothing, researching, or whatever.

    Updated December 10th, 2014 at 04:38 PM by __steve__