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  1. Sat-Mon, Aug 15-17

    by , August 17th, 2015 at 06:23 PM (The FAF AFAP Digest)
    Saturday: Heated Vinyasa, 90 min

    It was really more like an 80+ minute class. I would love some 60 min classes. That really would be plenty for me with my other training.

    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    6 x (25 scull + 25 free w/paddles)
    4 x (25 fast @ 100 pace + 25 EZ)
    10 x 50 various
    8 x 50, 2x IM order drill
    8 x 100 kick w/fins
    100 EZ

    Total: 2800 m

    -- After attempting to do some 100 pace work early on, I decided I was still too tired to do any sprinting and went into recovery mode. I haven't yet shaken off the fatigue from overdoing it with the weights, etc.

    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    4 x (25 fast kick + 25 EZ @ 1:15)
    50 EZ
    20 x 50
    odds = fast @ 100 pace
    evens = EZ
    50 EZ
    6 x 50 DPS free w/paddles
    50 EZ

    Total: 2350


    rehab ex
    straight ar dips, 90 x 3 x 15
    deadlifts, 80 x 4 x 6
    captains chair leg raises, 3 x 20
    seated row negatives, 100 x 4 x 4
    explosive fly pulls on double cable machine, 22.5 x 3 x 5
    explosive leg extensions, 120 x 4 x 5
    glute isolator, 60 x 3 x 5e ach side
    kneeling ab crunches, 150 x 4 x 8
    bulgarians in streamline, 1 x 10 each leg
    -- my thighs were screaming at this point and I didn't do anymore


    I felt tired in the pool again this am, but pepped up this afternoon and went to the gym. I only stayed 50 minutes instead of the 70 I did last time. I think that works much better or me as I'm building strength again. Looking at my blog, I am substantially weaker than I was back in 2012. Lots of injuries (labral tear, elbow tear, subscap tear, broken finger) have impeded any forward progress. I really hope I can stay healthy and injury free for awhile. With Lil Fort now in high school, I should also have more time to do things like rehab exercises, stretching and yoga than I have in prior years.
  2. Post-meet loosen up swim

    by , August 17th, 2015 at 02:09 PM (Alex's swim journal)
    Didn't feel as stiff as I thought I would this morning. Just tired. I did 3000 SCY/53 minutes with a lot of backstroke at the end.

    6 x 200 fr on 3:20 (alt. fr/pull w/ buoy)
    6 x 100 kick on 1:40 (used long fins and alt: front w/ board, side, back streamline)
    4 x 250 on 4:40 (250s swum as 200 BK + 50 pull recovery--200s averaged mid 3:20s)
    4 x 50 fr on 1:00 (asc. :40-:43--this was my cool down)
  3. Breathing pattern

    Swimming saturday was great!! I had the entire pool to myself, which made it so much easier to focus on my breathing pattern. I'm working on breathing every 3rd stroke alternating right and left. Last week worked with a kick board to get familiar with the feel of breathing on my left, worked well. Also working with pull buoy and able to comfortably swim 1000m scy with new breathing pattern😊🏊🏼 .. It has taken some time off my swims!!
    800 w/u
    8;50 kick build,30 sec rest
    100 easy 2:00 rest
    1000 pull buoy
    200 cool
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 08/18/2015

    by , August 17th, 2015 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    1 X 200 3:00 --
    Two rounds, round 1 intervals left, 2 right.

    8 X 50 kick 1:10
    #5-8: 25 fast/25 moderate

    10 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is easy

    8 X 200
    odd: IM 3:30
    even: free 3:00

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. I am actually going to post a workout…

    I was wide awake at 4AM and all I could think was “Go to the 5:30 AM Aquatic T2 Masters Workout.”

    So I did:
    600 Swim
    1x150 Kick
    4x50 Drill Swim r;20—Reverse IM order
    500 pull 4x25 Drill r:15 –1 of each stroke
    Rest 20
    3x50 Drill Swim @ 1:15

    12x25 @:50 Kick- Build,Blast,Easy,Fast x 3

    6x50 Pull @ 1:00
    3 x 100 Pull @ 2:00 with flippers, yes my favorite!

    3 x 100 Free descending
    75 mix stroke
    50 mix
    25 mix

    4x75 underwater 25/50 easy
    Approximately 3500
    Blogging gets me doing. Don’t know how or why it just does. Thank you Blogworld!

    The people at 2T are extremely friendly, patient, and encouraging.
    I hope I keep going....
  6. back at it

    by , August 17th, 2015 at 08:32 AM (Mixing it up this year)
    I have been swimming just not blogging my workouts last week. Last day using paddles was Friday. Now I am paddleless until my swim. I have one more week of on-call which means this week is sets of 500 so I can check my pager frequently enough. I know this really bites for a distance swimmer.

    500 free
    500 free kick w/zoomers
    10x100@1:40 free holding 1:27's
    500 free kick w/zoomers
    500 free w/snorkel as kick to 15m then swim the rest of the 100

    Total 3000 yards
    Swim Workouts
  7. 200 miles ytd, 1500 LCM (RAM meet)

    by , August 16th, 2015 at 08:56 PM (Alex's swim journal)
    According to my GTD FLOG, I went over 200 miles for the year today (probably at some point during my 1500 at the meet in Rockwall).

    Really enjoyed the meet... they have a beautiful facility there and it's pretty convenient to Dallas. I drove up early this morning (leaving Waco around 5:30) and was able to pick up my son north of Dallas (can't believe he's now a sophomore at UT-D), he's been my reliable lap counter and company on so many drives to meets over the last 4 years, it was a great excuse to see him again. I had to pay him back by taking him grocery shopping afterwards.

    From UT-D it was only a 30-minute drive over to Rockwall. I got in for my warm-up around 8:10 and took my time, since I knew I'd have a break before my first event anyway... did about 900 and worked on starts.

    GOGGLE SAGA... My old vanquishers, which I'd been using since the start of 2013 SCY season, vanished earlier this summer. I've been experimenting with a couple of other models over the last couple of months because every time I run across a sporting-goods store I run in to check and inevitably they don't have "my" vanquishers... today it was the Dick's Sporting good, for example, which had a bunch of different models but somehow only carried the vanquishers and vanquisher 2.0s in "women/femme/damas." Alas, Pink is not my color. Sigh. Anyway, I tried some starts with the Nike remora I've been using for practice... not too bad, but there was a lot of leaking. They just don't fit my face like a well adjusted pair of vanquishers.

    100M... So I got to the start of the 100 (after doing some 25 bursts in the warm-up pool, and another practice start off the blocks during the 10-minute break), and half expected to have an eyeful of water coming into the first turn. I was resolved just to suck it up and swim with one eye open if need be. As it turns out, the start went off and the goggles stayed firmly in place. The aura of the remora? Would I be a sucker for the suckerfish-named goggle in symbiotic relationship with my eye sockets? Final verdict to come. My 100-meter free felt pretty good until about 75 m... then, pain fest. Anthony got video of it (accidentally in slow motion mode), so I got to see it... I held form pretty well, but the thighs were screaming for mercy by the end... I'm not used to swimming that pace after a year of "fitness" swimming. I eked out first in the heat and swam 2 seconds faster than my seed time with a 1:19.xx, which converts to around 1:10 SCY (according to the converter on the Swim-Swam site). This is not bad for me at all; it's basically where I started my last (2014) SCY season.

    1500M... Long story (and event) short: 26:29. I would have been happy with anything under 27:00. It wasn't a PR, but it was by no means the worst I've done in the last 2-3 years. My son Anthony said I looked smooth throughout. When I finished Stewart said I was mr. Consistent... can't wait to see the splits. It's something to build on; and now I know where I am after a year out of competition.

    Great to finally meet Stewart and some of his teammates; they had some great swims... really fun to watch!

    FINAL VERDICT on the suckerfish goggle? Well, for me it just sucked! It probably works great for some, but I had all kinds of trouble in the first 500 of the 1500 with it (as I have in practice). Had to roll over on my back a couple of times to clear them out and adjust on the fly (using some open water skills here). So I'm going back to vanquisher. I know Nike and Speedo were lining up for my endorsement (not!)... in good conscience I'll have to turn down that big offer I know Nike was going to make for this middle- to back-of-the-packer. Ha, ha. If it's any consolation, Remora, you were the best of the rest of the goggles I tried this summer, and whose names I won't mention here. Of course, as my wife always says... "sounds like a user error to me." Hmm... saga continues.
  8. RAM Summer Long Course Meet - Day 2

    by , August 16th, 2015 at 06:20 PM (After a long rest)
    After the meet yesterday we went for a team lunch I had arranged at a local Italian restaurant with a few of our out of town visitors. It was a lot of fun! After lunch I had a nice relaxing afternoon and evening with my wife and went to bed pretty early. I woke up a little later than I had hoped this morning and seemed to be running 15minutes late all the way upto the meet, however it all worked out just fine. I was a little sore this morning but nothing bad. I usually feel a little stiffness on a multi day meet and today was no better or worse than usual.

    Once again I did my normal meet warmup and felt good in the pool.

    400 free
    8x50 catchup on 1min
    4x50 open,close, easy,fast
    2x50 at 400 pace
    200 easy

    First up today was the 400 free and my goal was to beat my good friend Mr Unruh's #1 time of 4:28.91. I felt strong the whole way and other than a bad turn at 250 felt great. I finished really strong and was happy with my 4:28.05. looking at my splits, my 2nd 100 was too slow but my second 200 was great. I credit a lot of my consistency to the race pace work we have been doing and will definitely continue to work on this. I may add one more aerobic workout this fall on either Tuesday or Thursday morning but I will speak with Tom.

    Next up up was supposed to be the 100 breast but at the last minute I decided to skip it. My legs, and my right one in particular was very sore and stiff and I took the extra time to stretch ahead of the 50 fly. The challenge when you have a meet with low numbers(we had 85 swimmers) the meet goes really fast.

    The 50 fly is another off event for me and my real reason for entering this one was to push one of my team mates in the lane next to me, Scott Carpenter. we had a great race and he got me on the finish, going 28.5 vs my 28.6. I had a lot of fun on this one despite my time being a few tenths slower than I went a couple months ago.

    Last up up we had the 400 free relay and once again I was the anchor. Step Stone did the 200 back in a new best time the event before the relay so we were able to delay the relay start 5 minutes but it was always going to be a tough record. we needed our first two swimmers to be out in 58.5 and 1:04.0 but unfortunately they were both off. Our young ringer had a great swim but there was too much left for me to do to get the record but my 54.9 split was the best I have done as a master and I felt awesome the whole way. It was disappointing to not get close to the record but it was still a lot of fun and our team did awesome.

    I really enjoyed our meet and my team mates had a great time. One of our team held a short after meet party which was a nice conclusion to a great weekend. I am already looking forward to doing the meet again next year.

    Updated August 17th, 2015 at 03:22 PM by StewartACarroll

    Masters Swim Meets / Events
  9. Viking River Cruise & Swimming

    by , August 16th, 2015 at 03:58 PM (Chowmi's Blog)
    I had no where else to post this. shut me out for some reason, and tripadvisor was surprisingly not very good about a dedicated Viking thread. So i'll add some swimming stuff and post it all here:

    Viking Longships do NOT have pools! FYI there is a very close pool where you might be docked, Piscine Keller (google it for info. there is a good blurb that tells you exactly where to go and how to get from the front through the lockers to the pool). It is about 7 minute walk from the dock and open to the public, 3 Euros.

    Viking River Cruise, Paris to Paris & Normandy (P2PN) 07/19-07/26/2015

    My review is tailored for the Paris to Paris and Normandy (P2PN) on Viking, the same principles apply to any of the inclusive river cruises of this category (Viking, Uniworld, Tauck, AMA Waterways, Grand Circle, A-Rosa etc). I will stay away from boat specific comments, because the Viking Pride (along with Neptune, Spirit, and Legend) will be retired after this year. Welcome to the age of the Viking Longships (more on that later)!

    Do you whisper to friends, “I hear it’s all really old people. Like 70!”, and that is one of the only limiting factors (not price, or time)? The answer is, “Yes, pretty old!” But, you can still have a ton of fun!!!!

    Before the specific stuff and helpful hints, this entry will focus on general stuff you need to know about river cruising:

    River vs. Ocean cruising: Ocean cruises have 700-5,000 people on board. They are usually a destination in themselves, with multiple restaurants, activities, spa, pools, theatres, etc. A river cruise is essentially a floating hotel (150-200 on European rivers). It’s not intended to have a lot of entertainment on board, just to get you from one place to the next. I’m paraphrasing from other sites, but here are two examples: You go on an ocean cruise to drink yourself silly. You go on a river cruise to enrich your mind with the culture of the locale. You can workout on a cruise ship in the gym, pool, or deck space. On a river cruise, there are limited amenities on board, but all of Europe is your gym. Viking in particular has refrained from adding bikes, pool, gym, spas to their Longships. They do a have a walking track on the deck.

    If you read various reviews and the bad ones, you should realize that what they are complaining about are things (1) you would have known if you bothered to read any of these reviews; (2)not Vikings fault, and/or (3) haters gonna hate.

    What happens if your cruise is interrupted or cancelled??!!! Why does this happen??? River cruising IMO has very little margin for error. If the river levels are too low/too high, then you simply can’t sail in certain areas. You must be bussed, housed in a hotel, or do the river cruise Chinese fire drill (switch ships!) The ship will either be lightened enough without passengers and baggage to sail and meet you, or you will literally switch ships on the other side of the bridge/lock/low water level. The Viking Longships are identical, so they will literally take one ship and swap with the other, you get your same room number, and everyone goes on their merry way! (ie, your boat can’t fit under a bridge due to high water. the cruise going the opposite direction also has this problem. So you switch ships, since theirs is on the other side of the bridge in the direction you want to go, and vice versa!) You also get to meet an entirely new crew!!!

    River levels and conditions change on a dime, so that is why they don’t cancel them with much notice. If the river conditions are not conducive to sailing, then yes, it’s a real challenge to all 150 of you plus Uniworld, Tauck, and AMA W’s passengers a nice hotel room in a quaint little village, not to mention the complains about hotel quality.

    One of the benefits of river cruising is you literally dock by the small towns. All you do is step of the ship and you are there. In Andeley, it took about 50 steps from the ship to the center of town. But on the flip side, you will have other ships dock right alongside you and your window may be 6 inches from the other ship, or that quaint pub you saw from your window – yep, they are drinking and singing in your ears at nighttime. (And I heard other passengers complaining to Viking staff about this – but I think the passengers should have known this happens – and brought earplugs!)

    I would not get a verandah room on Viking Longships. I hear you get a bit more space inside with the french balconcy rooms. Always go for the bigger room at the cheaper price (ie, 2nd floor vs. 3rd floor, go with 2nd floor cheaper room). It’s a crap shoot whether you’ll get a good view from your room or not. My girls almost never got a good view. They were docked along the pier or had another ship next to them the entire time. If you are traveling with others, get rooms on opposite sides so someone may have a view! The top deck is the very best place to watch, anyway!

    People complain a lot about other ships docking by yours and having to go either over the top deck or through your lobby to get to their ship (and vice versa). River cruising 101 – you should have known about this! I thought this was fun and part of the comraderie of river cruising! Waving like an idiot to other ships, especially another Viking ship, where they will toot their horns, wow, that was fun!!! Plus you get a sneak peak at other cruise line ship!

    Trip interruptions happen periodically, not rarely- this is why it’s so important to read up on your exact itinerary before you go. I would go so far as to map out and identify hotels in the areas you would be going, and see if there are rail service or other means of transportation. This is the apocalypse scenario where you get to the cruise only to find out it’s cancelled.

    Our room was 170 square feet, 2nd floor. On the Longships, the comparable priced room is 150 square feet. The room size met my expectations – we asked for 2 twin configuration. I still had just enough space to have my yoga mat fully placed, albeit at an angle towards the doorway. I was too shy to do yoga on the top deck. I was able to do yoga everyday if I wanted, but I did a routine about every other day. In the future, I would have no qualms about taking my mat and going to the top deck – I don’t think it would fit in a 150 square foot room.

    I didn’t see the lowest level rooms, but from what another passenger told me (and snarky reviews), those rooms are tight. But I don’t have any sympathy for those that write bad comments – you were too cheap to upgrade, and weren’t able to transition to a positive attitude of just enjoying the outside space. Next time, pony up for a better room size! It’s right there on the website for you to see the deck plan and room size! That all said, I’m actually interested in staying in one of the lowest class rooms to find out if the price differential is worth it. I think it would be fun! I’d just be mentally calculating how many more souveniers I could buy with the room savings. Maybe that cockoo clock on the Rhine Getaway!

    There were ample free toiletries; shampoo, conditioner, lotion, soap, shower cap. You could steal a bunch and they'd just bring you another set. It got tedious after the first three days of stealing 2 sets a day, so I gave up after that. Plus it was getting too heavy for my luggage.

    Viking Air/Viking Transfers:
    If you buy air through Viking, the transfer is free. We booked independently, and bought the Viking transfer. The transfer was more expensive than other options, but totally worth it. They were very reliable, a price we pay a premium for in a foreign country. I may try booking with Viking air at some point, but will probably try to use miles and get biz class seats. That still costs plenty for a family of 4 in the required taxes, etc. I just priced DFW – AMS return on BSL – DFW (Rhine Getaway) for 4 and the taxes/fees are about $2,000 USD even with miles. The bad reviews using Viking are that they won’t tell you until very close to the flight what your exact flights are, and the connections are too tight. I worry about short connections so that is why I would chose to book air early and on my own for a family of 4. If I were a solo traveler or just with one other adult, and/or having a few days pre-cruse in the departure city, I may try booking through Viking air.

    We all know there isn’t such thing as full price. It’s always ½ price of the brochure. The specials are when there is free air (or a surcharge based on departure city). However, the fine print also says you can’t get frequent flyer miles. I suppose you can always ask, but who knows. For free airfare, it may be worth it, but also depends on what fees/taxes/charges you still have to pay, even with “free airfare”. Your transfers are free when you book with Viking air. We paid 120/PP

    Big Box, travel agent, or through Viking directly? In the future, I may try the big box or a travel agent. But for now, the trips and confidence in the booking is too important, so I would book directly through Viking. The finer point is that if you book anywhere else, you aren’t really booking with Viking. You are paying someone who hopefully is going to turn around and buy it from Viking on your behalf. Your contract is with them, not with Viking. God forbid that person, business, or big box goes out of business. And it does happen. I’d rather pass on the onboard credit and gift card extra to make sure my next several trips are booked directly with Viking and to have that peace of mind.

    If possible, I would book pre and post extensions, and on my own. We simply didn’t have the time. But the P2PN trip was a good one for getting flights right when the cruise started, because you were in port the first night, and sailed at midday the next day, so worst case is you could probably still catch the boat in Paris before it started sailing. For any other cruise in the future, I would always book a pre-cruise extension. The ones through Viking are really expensive and so I’d do that part on my own.

    I'll post more on the details of the excursion, probably something on food, and day-by-day commentary, particularly how to fit in exercise/swimming if possible.
  10. Workout 08/15/16: morning

    by , August 15th, 2015 at 08:08 PM (Maple Syrup with a Side of Chlorine)
    Vacation is slowing coming to an end much too quickly. Yesterday I officiated the marriage of my sister-in-law to her fiance in a beautifully small ceremony at a friend's church. A great day that was made a bit longer due to clean up afterwards.

    200 swim/100 kick/100 pull
    4 x 25 Burst and Cruise
    8 x 50 pull on :10sr (breathe 3/5 by 25)
    8 x 50 kick on :10sr (25 fast, 25 easy)
    200 on 3:30 neg split (did 250)
    100 on 2:00 (drill/swim by 25)
    400 (breathe 3/5/3/5 by 25)
    100 as 50 easy, 50 timed (went :28)
    100 easy and out
    (Masters/Rec/2200 yds/70 min)
    Masters practice this morning, with Greg swimming with me and Matt on his own. My last practice with the team before the Rec shuts down for a two week cleaning. I will be preparing an open water list to offer folks which the pool is dry. Two of our swimmers are competing in the IM Mont-Tremblant tomorrow so we'll be cheering on Melissa and Rachel!
    Swim Workouts
  11. RAM Summer Long Course Meet - Day 1

    by , August 15th, 2015 at 05:26 PM (After a long rest)
    I had another good night of sleep and my chest infection is a distant memory. I think my day off on Thursday was a big help. I woke feeling pretty good. I reshaved last night, so pretty much got up, ate, and headed to the pool.

    I helped Tom print and post heat sheets and generally helped with the pool and meet setup. I did my normal meet warmup:

    400 free
    8x50 drill
    4x50 open, close, easy, fast
    200 easy
    4 dives

    On my program today was the 50 free, 50 breast and the anchor leg of the 800 mixed free relay. I was hopeful of going under 25 on the 50m free today and was also confident I could swim faster then my time at the Frisco meet on the 50 breast. The real goal however, was to beat the National Record on the Mixed 160-199 800 Free Relay.

    First up up was the 50 free and I went 25.39 which is a good time but not as fast as I had hoped. I somehow got into breathing like it was a 100 instead of a 50 and took 4 breaths including one inside the final 10 meters. I had a good start and felt smooth but my tempo is so not a 50 swimmer. If only I could get my tempo up a little I would have a great 50. This was slightly faster than I went in the individual 50 at worlds last summer so I can't be upset. However, this feels like a race where I made so many basic mistakes and any one would have got me my goal time. This one is so frustrating. Oh well!!

    I made the decision earlier this year to swim some off events this long course season and the 50 breast was most certainly one of these. I felt really good the whole way and never died but somehow I just spin on breaststroke. I went 34.40 which is a pretty decent time and likely will be a top 10 time. Tomorrow I do the 100 breast and think I will have a good one based on how good I felt on the 50 breast.

    Last up was the big relay. We have been planning this one for quite a while and I was confident we would beat the National Record and we did. The record was 8:54.37 and is a suite era record, and our team went 8:50.2 which is a great time and a new National Record!!!

    Yesterday I had false started 50% of the time in practice so decided to play it very safe. Despite a very safe takeover I had a good swim and my split was 2:04.x my wife said I was 2:03 but maybe she got it wrong. Either way I am pretty stoked and this is my first National Record. We have another shot tomorrow with the 400m free record although it will be much harder.

    I am off for a long nap and an easy evening. Tomorrow I have the 400 free, 100 breast and 50 fly before doing the anchor leg on the 400m free relay. Should be a lot of fun again!

    Updated August 15th, 2015 at 05:44 PM by StewartACarroll

    Masters Swim Meets / Events
  12. Someday I wil get it together to show a kayking video!

    I so enjoyed watching the Worlds swimming and reading the discussions of the Mastered Masterer’s threads of the events on USMS.
    But did anyone see the replay the 2013 Worlds Freestyle Kayaking. Check it out at . If it weren’t for swim team training from the age of 5 to 20ish mixed in with summers bodysurfing six foot wave in the Atlantic Ocean I might not have become a kayaker. It was my love of water that made me fearless in my 30’s to stick with learning how to kayak. I wasn’t afraid to come out of my boat and the boats were big, long boats in the early 90’s. I finally got a bomb proof roll that would allow me to kayak rivers from Canada to Ecuador and Maine to Utah. This is basically how I spent every week-end in my 30’s, 40’s and even now I would go. But my favorite thing to do is to ride a stationary wave in the river. What they do on the water today in short boats is amazing.
    I remember seeing a man with his 7 year old son paddling down the New River, West Virginia. They werelike a momma duck with her baby chick waddling behind her. The big duck was EJ Jackson, builder of Jackson kayaks and the little boy was his son Dane. Now as a young man Dane Jackson took home the Gold in 2013 for Freestyle kayaking!
    I truly believe it was my early swimming experience that allows me to enjoy such a wonderful outdoor sport even today. Gosh so many great times on the river. So go try it if you love water and looking for some excitement and adventure no matter what your age!

    Oh yes, back to this week’s training. Two days I rode 15-20 miles and swam approximately a mile in the Gulf. Today was perfect day weather wise. Cooler days are comin’ to Florida! I’m still trying figure out if I can do the postal 3 miles challenge. If I do, it won’t be for speed but for distance. That’s just were I am right now. I gotta accept that.
  13. Friday, Aug 14

    by , August 15th, 2015 at 03:02 PM (The FAF AFAP Digest)
    Went on a 6 mile walk with the dog during the day. She usually runs with Mr. Fort, but he's been cycling instead of running bc of a hamstring strain. The I went to the Sewy practice at night:

    Swim/SCY @ Sewy

    Warm up:

    700 various

    Main sets:

    7 x 50 @ :50
    -- I alternated swim & kick with fins
    8 x 25 1/2 SDK + 1/2 EZ @ :45
    4 x 25 1/2 sprint + 1/2 EZ
    100 EZ
    5 x 50 done @ 1:30 as:
    1 x 50 +3 from fastest sprint time
    1 x 50 +2
    1 x 50 +1
    1 x 50 EZ
    1 x 50 AFAP
    100 EZ
    16 x 25 w/fins
    odds = UW to flags
    evens = sprint @ 100 pace
    100 EZ
    8 x 50, sprint 35 y @ 1:30
    -- NO! I can't go all out that far on that rest
    -- I went at the back of the line and did 25 backstroke kick fast + 25 EZ pull w/paddles, skipped one of them altogether
    100 EZ

    Total: 2750


    I took Thursday off. I was just blasted and extremely sore from weights. I had shifted some of my weights to high intensity/low volume. That change plus staying in the gym longer than usual did me in. I should never stay longer than 60 minutes; it always backfires. I was still feeling a bit rough at practice last night. I am not at all used to swimming with 4-5 people in a lane -- so wavy! I'm going to go to yoga later today, a 90 minute session with music.
    Swim Workouts
  14. Strength train

    Great strength this week, 8/10,8/12,& 8/14

    Deadlifts 135#10x2rps
    S/A row 35#15x2rps
    Knl r/o 10x wheel
    w/carry 30#20yds 2rps
    Astd pull up 8x2rps
    ktl/sqt 40#12x2rps
    k/chs/prs 40#15x2rps

    had a great 90 min massage later that day and fell asleep during session.. My body has changed so much in the past 7 month. a significant time in yards/length of pool has also decreased. My training with RITTERSP has improved my swimming, each stroke is stronger in reach, catch and pull, and kicking is stronger from core, hips thighs with relaxed ankles.. great range of motion..
    Swim Workouts
  15. Is the Masters coach certification class for me?

    by , August 15th, 2015 at 01:00 AM (Questions from Coaches)
    Q: I'm an avid Masters swimmer who has an interest in coaching. Is the Masters coach certification class something I should consider or is it only for professional coaches?

    The USMS Masters coach certification program was developed by Masters coaches to provide an educational product for enhancing the Masters coaching experience. Over time, the program has grown to meet the needs of not only professional Masters coaches, but also volunteer and part-time Masters coaches, age-group swim coaches, aquatic instructors, triathlon coaches, club leaders, and individual swimmers.
    The objective of the certification program is to provide education centered on seven pillars:

    • Technical competence. The construction and correction of the four competitive strokes, starts, and turns.
    • Experience. Making the most of what you experience.
    • Performance. Metrics for effectiveness and efficiency.
    • Community involvement. Program partnerships and volunteerism.
    • Business management. The business of adult aquatics.
    • Risk management. Safety and insurance.
    • Leadership. Mentoring and contributing.

    There are four levels of the USMS Masters Coach Certification Program.

    Level 1 instruction includes:

    • History and institutional organization of U.S. Masters Swimming
    • Benefits and resources of USMS membership
    • Developing a coaching philosophy
    • Understanding the adult learner
    • Working with the open water and multisport athlete
    • Writing workouts
    • Marketing your Masters program

    Level 2
    instruction includes:

    • Understanding the universal truths of swimming
    • The development of all four competitive strokes, turns, and starts
    • Analysis of all four competitive strokes, turns, and starts

    Level 3
    instruction is for the individual who is a full-time coach or someone interested in exploring the opportunity for a career in adult aquatic sports. Instruction includes:

    • Leadership skills development
    • Club development
    • Seasonal planning and workout delivery
    • Marketing
    • Budgeting
    • Club administration and event planning
    • Safety and risk management
    • Nutrition
    • Injury prevention

    Level 4
    is a certification awarded to Masters coaches who have:

    • Demonstrated excellence in contributing Masters Swimming in the following categories:
    • Contribution
    • Achievement
    • Growth & Retention
    • Leadership
    • Education
    • Successfully completed Levels 1, 2, and 3 of the USMS Masters Coach Certification program
    • Applied for Level 4 status
    • Submitted the necessary documentation to satisfy the requirements of Level 4 certification

    Levels 1 through 3 are taught in a classroom setting, maximizing the opportunity for students to interact and network with the instructors and the other students in the class. Questions and the sharing of ideas are encouraged during the classes. Level 4 requires no classroom participation; rather, candidates submit documentation supporting their application for Level 4 certification.

    So what kinds of coaches and athletes take USMS coach certification classes?

    Experienced coaches. One of the strengths of the certification program is the diversity of students in each class. Seasoned Masters coaches share valuable insight, institutional knowledge, and years of experience with less-experienced coaches. Although many seasoned coaches enter class thinking they won't learn anything new from the course, they're often surprised at the varied and creative way adults are being coached and recruited to Masters programs, namely from open water and triathlon. Many of the more experienced coaches say they leave class with a renewed enthusiasm for coaching Masters.

    New coaches.
    Many part-time and volunteer Masters coaches have no coaching background other than how a Masters coach has coached them or how they were coached as an age-group swimmer. The certification course gives each participant the skills and confidence needed to become a better coach, thereby providing an enhanced experience for themselves and the athletes they train.

    Age-group coaches.
    More and more age-group swimming programs are adding a Masters component to their programming for a variety of reasons, including additional revenue, increased on-deck hours and pay for coaches, retention of age-group swimmers, and an increased volunteer base. Age-group coaches with no previous knowledge or experience working with adults find the Masters coach certification course helpful in understanding the differences in teaching and coaching an adult verses a child.

    Triathletes and triathlon coaches.
    It's not uncommon to have professional triathlete coaches account for 25 to 35 percent of the students in a Level 1 and 2 class. Most triathlete coaches come from a triathlon background, meaning they participate or have participated in triathlons. Very few are experienced track or cross-country coaches. Very few are experienced track or road cycling coaches. Even fewer are experienced swim coaches. Although swimming might be the shortest distance in a triathlon, it might be the most difficult discipline to learn, perfect technique, train, and compete in. Triathlon coaches who take USMS certification courses continue to offer positive feedback as to the overall value the course provides to their professional development.

    Club leaders.
    Does your Masters program have a good coach? Many club leaders attend the certification course to learn what the traits are of a successful coach and program. In Level 1, club leaders gain knowledge of how they can evaluate and provide support to their coaches for the betterment of the program and its members. Although many Masters coaches manage all facets of their program, many rely on others to provide leadership and support in areas of administration, marketing, volunteerism, and social functions. The sharing of responsibilities provides a sense of ownership to more members and strengthens the club.

    Many Masters swimmers are self-coached and don't swim with a club or workout group. For these swimmers, attending the Masters coach certification gives them the tools and resources to become better swimmers and feel connected to the Masters Swimming community. Many seasoned athletes attend the class to learn modern stroke technique, drills, workouts, rule changes, and the use of training devices such as the snorkel.

    Attending the Masters coach certification class might help you decide if you want to consider coaching Masters swimming. As an avid swimmer, the class will enhance your swimming knowledge and help make you a better athlete.

    Updated December 12th, 2017 at 02:26 PM by Bill Brenner

  16. Sarasota Y Sharks Masters 5:30 AM Workout 08/17/2015

    by , August 14th, 2015 at 01:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    This will be our last day of LCM...sorry to say.

    WARM UP:
    4 X 100 2:00 1:45
    6 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    100's: last 25 fast

    1 X 100 moderate 2:00
    3 X 50 fast 1:10 #3 on 1:30
    Four rounds--choice

    5 x 200 pull 3:00
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Week 150 - Friday

    by , August 14th, 2015 at 01:34 PM (After a long rest)
    I had another good night of sleep last night and finally seem to have kicked the chest crud. Today we did a meet warm up ahead of this weekends meet in Rockwall. Greg Streppel who is in from Canada swam with us this morning. Greg is a really nice guy and it was fun talking with him.

    400 free with snorkel
    6x50 catchup on 1min
    6x50 build on 1min
    4x50 open, close, easy, fast
    200 easy
    4 relay starts

    I felt ok in the water today which is good, but I false started 2 of the relay hand offs which is a real concern. I wish I was leading off but alas one of my team mates wants a split so I will anchor. I will make sure I do a safe start!!!

    I did breakfast with everyone after practice this morning which was fun.
    Swim Workouts
  18. 50's on a Wed

    300 choice (snorkel and buoy)
    10 x 25 (kick/swim build by 25) r/10
    10 x 25 (scull/pull by 25) r/5
    16 x 25 kick with fins on side @ 30
    6 x 50 kick with fins descend @ 40

    5 x 50 @ 55 cruise
    50 sprint @ 60
    4 x 50 @ 60 cruise
    2 x 50 sprint @ 1:05
    3 x 50 @ 60 cruise
    3 x 50 sprint @ 1:10
    2 x 50 @ 60 cruise
    4 x 50 sprint @ 1:15
    50 @ 60 cruise
    5 x 50 sprint @ 1:20

    200 warm down

    A quick 3200

    This one was kind of fun although I would have liked to mix in some stroke instead of it all being freestyle.

    I have a meet next weekend in The Charleston area that I have been looking forward to since last summer. Outside and SCY's! The even have "fun" relays where the winning team wins a growler of beer.

    Swimming some off events
    Sat-> 100IM, 50FR, 100BK, 2FR and 100BR
    Sun-> 500, 2BK, 2IM, 2BR and 100FR

    This a low key meet and I'll use it as a training meet. Plus, I just want to get away from work for a bit.
  19. The Joy of Masters Swimming

    by , August 13th, 2015 at 05:15 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    Tuesday, August 4, was a busy and important day for us. Many of our staffers and volunteers were traveling to Cleveland for the 2015 USMS Summer National Championship to support the 963 Masters swimmers who would be competing.

    Nationals week is both fun and stressful for our staff. On the fun ledger, we get to spend time with our volunteers and sponsor partners, cheer for the first-timers, and share inspiring stories and images via social media. Of course our Spring and Summer Nationals come with stress: Livestreaming is an all-day, manually operated job that can have unexpected delivery challenges, and most of the physical set up and breakdown starts daily before dawn and goes well into the nighttime hours.

    Something else happened on August 4. I got the first glimpse of its impact when my phone buzzed at 5:15 a.m., with an image of the front page of the Wall Street Journal Health & Wellness section headline “The Joy of Masters Swimming.” With a 2,400,000 circulation, WSJ is the largest printed newspaper. Throughout the day, as I was driving to Cleveland for the Summer Nationals, I received a steady stream of texts and phone calls. Coaches, partners, and members who saw the story offered congratulations and praise for the article’s message.

    Although I had spent a good deal of time on the phone with the reporter Kevin Helliker, I didn’t know what he was going to write and I didn’t know that the piece would be on the front page. During our conversation, Kevin observed that the USMS business model is distinctly different than other participation sports such as triathlon, Tough Mudder, and Color Runs. Those organizations have seen large participation increases due primarily to an event growth strategy.

    USMS, by contrast, still offers relatively the same number of events at about the same level of participation as we did 10 years ago. In fact, the number of USMS open water sanctioned events is down from just five years ago. Yet, since 2005, USMS membership has increased from 42,490 to more than 63,000 members. Which provoked Kevin to ask this question: “Has USMS growth been intentional or by accident?”

    Well, the answer is intentional, but with the long view, and without compromising the experiences we are providing to our members.

    With resources provided by our Board of Directors and House of Delegates, we’ve made sustained and conscious investments into areas that are creating a more inclusive USMS. We rebranded in 2009 with an identity welcoming to any adult who wants to swim. Content in SWIMMER magazine and at resonates with all swimmers: those new to swimming, triathletes, those rediscovering swimming after a long break, and competitive swimmers. Nearly 1,500 coaches and instructors have attended our Masters coach certification teachings in the past four years. Our Adult Learn-to-Swim Instructor Program, launched this year, has certified 230 instructors. The past two years, our Swimming Saves Lives Foundation program partners have served nearly 5,000 adults with introductory swim lessons.

    So yes, it’s our intention to grow, but to do so mindfully with inclusive programs for our members, and by supporting our coaches, instructors, and aquatic directors—the influencers who are having a direct impact in the daily experience that our members have through our 1,500 local Masters Swimming programs across the country. By doing so, we hope to foster a welcoming culture so more adults can experience the joy of Masters Swimming, as shared by the excellent Wall Street Journal piece, and as narrated by Rowdy Gaines in “Masters Swimming is a Journey." .”

    Updated August 13th, 2015 at 05:31 PM by Editor

    Staff Blogs
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  20. 3000 more

    by , August 13th, 2015 at 04:42 PM (Alex's swim journal)
    Felt slow and a bit more ragged today...

    3000 SCY/59 minutes

    WU (1200/23:00):
    1 x 400 fr on 7:00
    4 x 100 fr on 1:45 (1:31-1:35)
    4 x 50 fr on 1:00 (:43-:44)
    4 x 25 fr on :30 (:20-:21)
    1 x 100 EZ BK on 2:00
    1:00 rest

    MS (1500/30:00):
    10 x 100 fr on 2:00 (desc. 1:31-1:27)*
    10 x 50 fr on 1:00 (mostly :43)

    CD (300/6:00):
    6 x 50 EZ (BK, BR, FR, BK, BR, FR)

    *These actually felt pretty smooth and not difficult, which is a good thing since that was my previous pace for 1650. I felt stronger as I went along, but during the 50s afterward, I did not have that feeling I had the other day of relative ease. My body needs a break I think.

    Updated August 13th, 2015 at 11:03 PM by mcnair