The pool was setup LCM today.
400 free no snorkel(my snorkel snapped Ė this is my 3rd snorkel in about 12 months)
6x50 catchup on :50
3x200 backstroke on 3:30
3x200 IM on 3:10
3x200 on 2:40
12x50 kick on 1min
4x(50 drill on 1min, 50 done as 25 underwater and 25 easy on 1min, 100 at 400 pace on 2mins)
I felt very off this morning; tired and not motivated! As the workout went on I felt better and better though. I had a hard day related to a melt down from my daughter at a swim meet yesterday and it affected my interaction with my daughter and wife, and as a result I was not in the right place mentally. I worked the 200ís back and descended the 200s back going 2:41, 2:37, 2:35. The IMís I held 2:45s. On the 200s free I went 2:23,2:22, 2:22. I was pooped after this set. The kick set I held consistent :50s. On the 100s race pace I went 1:07,1:06,1:06,1:05. I felt hideous and tired but dug deep to hold this time. I was really happy with the times on the race pace 100s but I was beat and feeling sorry for myself today!
I have a big week this week at work. I just heard that my travel this week has been postponed which is awesome.
Getting back to normal I hope.
6x100@1:45 free w/paddles & bouy
300 free w/paddles & bouy
200 free w/paddles & bouy
100 free w/paddles & bouy
2x50 free w/paddles & bouy
3x100@1:40 free w/paddles & bouy
2x50@1:00 free w/paddles & bouy
2x100@1:40 free w/paddles & bouy
2x50@1:00 free w/paddles & bouy
100@1:40 free w/paddles & bouy
2x50@1:00 free w/paddles & bouy
2x50@1:00 free w/paddles & bouy
100 free w/paddles & bouy
200 free w/paddles & bouy
300 free EASY w/paddles & bouy
Tptal 3500 meters
Felt like poo today. Had the Big D x 3 this am, no surprise as my stomach was upset so much last night that I didn't take my usual pills, including my Celebrex. Didn't notice too much during dry lands, as I was taking it rather easy, it having been 3 weeks since my last visit to the gym (2 weeks taper for YMCA Nats followed by a week of pure laziness) however once I got to the pool, OMGoodness, I felt so sluggish! Did a slow 1100 and then bailed. Middle daughter and her sweet babies are visiting this weekend, so they met me at the pool to play in the "pool playground" as they call it. They are so cute!
I fell asleep watching Jupiter Ascending last night and my wife woke me and told me to go to bed which I duely did. I slept hard and woke up feeling pretty good. My daughter was diagnosed with strep yesterday and when I woke up I too had a sore throat but I think mine was snoring rather than strep or at least that's my hope. Today the pool was setup LCM and it was our annual Indy 500 set which is a derivative of our typical 100s at 400/500 race pace set. Tom gave everyone a goal time which you are supposed to beat and based on the number of seconds under the goal time you get points. If you go slower than the goal time he adds points. The team swims this as a group and Tom adds up the points each round from everyone. It's fun!
400 free with snorkel
12x50 alternating 50 fast on :40, 50 drill on 1min
Indy 500 - 100s on 2min
8x50 back kick with fins on 1min working underwater
We did 12 rounds of 100s in the Indy 500 and my goal time was 1:10. One of the senior racers who is a stud and is going to swim D1 next year swam this set with us. He and I had the same goal time and Tom gave him crap about keeping up with the old man as he often does with the kids when they swim with us or I swim with them; it's quite funny to watch the kids either step up or shrink. The kid today is a good kid and we know each other quite well having both trained and competed against each other for the past 3 years and he is quick. We decided to swim in adjacent lanes and put on snorkels which I believe was his intent to block me out however since we were so close I could see him out of my peripheral vision and I am sure he could see me. On the first 100 we went 1:03s and then held 1:05s until 10. I dropped to a 1:06 on the last 2 while he kept the 1:05 pace. It's amazing how much harder it is dropping a couple of seconds per 100 on this set from last week. I was quite pleased with how I felt and for the first time in a few weeks my left shoulder felt good. On the kick set I really worked my underwaters and was holding :29s which is the fastest I recall going on a kick set even with fins. All around a fun workout with a little different spin on the main set. The hardest part was not really knowing how many you were actually going to do so it was hard holding anything back and in the end i was just swimming and not worrying about the next one.
After swimming i did my normal basic yoga class where we did shoulder stretching which was awesome.
I got got the go ahead for our meet in Rockwall the week after Nationals so will be completing the sanction form and paperwork for the meet. It's the 15-16 August. Should be fun! Hopefully it will show up online this next week after it's been sanctioned.
30 min available to swim. Shared lane with triathlete going 1:46 pace throughout so I had unusual intervals
6 x 50 fr on 0:53 with fins (20 - 15 sec rests)
6 x 19.5m fr on 1:46
hypoxic, work breakout
50 fast / 50 easy with fins (fr / bk)
Did weights earlier, worked chest back and arms.
400m run barefoot
1.6 mile run
weights, working legs
May will only provide 5 days off from work, hoping my LCM ability won't suffer. Two LC meets in June/July
Updated May 16th, 2015 at 02:10 PM by __steve__
Swim/SCY/Solo @ LA Fitness
5 x 50 free w/paddles @ :50
4 x 25 burst + cruise @ :45
14 x (25 AFAP + 75 EZ) @ 2:30
-- 7 swim, 7 kick
-- some with fins and some w/o
1 x 50 smooth free or back w/paddles @ 1:00
1 x 50 kick @ 100 pace
50 EZ at end of 5 rounds
Total: 3150 x .944
I had a dr appt this am, so only had time to get to the 23.6 yard pool. I wasn't terribly motivated so decided to do some blasto 25s, which I hadn't done in awhile anyway.
Now for the surprise. Pitt is re-opening on Monday! I can hardly believe it; we had all been gearing up for the worst. I haven't heard what the exact problem was, but it might be as innocuous as a water leak. That definitely makes me and all my masters swimmers happy.
I am planning to lead drylands tonight for 30 minutes before practice, so will get some core work in. I plan to use Stewart's 90/45/15 leg lifts!
As is quite often the case the day after next to no sleep I was really hurting when I woke up this morning. I was really tired!!
Today we swam lcm and after the warmup swum ok but I felt really crappy during the warm up.
4x100 free with snorkel
6x50 catchup on 1min
4x(300 swim on 3:45, 200 kick on 4mins, 100 IM on 1:40)
4x(100 free with fins on 1:05 straight into 25 underwater, 25 easy)
I was anticipating the main set to be brutal but other than the first 300 where I went from warm up to main set(mainly in my head) it was tough but not ugly. I went 3:35 on the first 300 and then dropped to 3:30-3:32 on the next 3. The kick I was getting about 30 seconds rest and about 20 seconds in the IM. On the 4x100s with fins I whimped out in the first two and despite making the send off went a comfortable 1:01. On the third 100 the guy behind me in our lane decided he was going to move over a land and he really went for it. I was about a body length down and 50 and the inner me kicked in and I came back at him going :57 and on the last one I went for it going a :54. The underwaters were a nightmare and I only managed about 15m underwater.
We went to breakfast as a group this morning which was fun. I was also given approval for our masters meet the weekend after nationals so I will be filling out USMS paperwork and signing up for club assistant. Watch this space for more info.
i forgot to write that my daughter was diagnosed with strep this morning. She seems to get sick a lot. Hopefully she is getting it all out of her system while she is young.
Q: What should I be doing to successfully "coach beyond the workout" for a Masters program?
A: In many cases, developing a successful Masters program is more than writing good pool workouts. Good coaches take the time to familiarize themselves with their athletes, learning their names, abilities, goals, motivations, outside interests, and a little about their families. Each piece of information can be used to create the most positive environment and outcome possible for your athletes every day on or off the pool deck.
Your workouts will be more impactful if you can customize the delivery of the workout to each individual. Are you going to write 30 different workouts for 30 different swimmers? Probably not. However, you can make it a point to speak to athletes individually during practice and ask them to work on something specific to their needs. This could be technique, pace, speed, or effort. Acknowledge success and commitment. Provide feedback. Point out something done well before addressing something that needs to change.
Take the time to further your coaching knowledge. Read, research and write.
U.S. Masters Swimming publishes SWIMMER magazine bi-monthly, delivers monthly electronic newsletters, and maintains a website - usms.org - that's constantly updated with articles that provide the reader with valuable information.Attend the USMS National Coaches Conference and learn from several of our organization's most successful coaches. Several LMSCs host regional coaches' clinics for the benefit of their coaches and members. If you're a coach, make sure you're included on email correspondence for information on all LMSC coaching activities.Become a USMS-certified Masters coach. The USMS certification course was developed by Masters coaches specifically for coaches who work with adult athletes. The course is presented in a classroom setting and student participation is encouraged.Consider becoming a member of the American Swimming Coaches Association, the leading advocacy group for all echelons of swimming coaches. Member benefits include a monthly magazine and newsletter. ASCA hosts a yearly World Clinic that brings the leading authorities of swimming to one location. Presentations are given throughout the clinic including several by Masters coaches. ASCA also hosts regional clinics several times a year.Research other successful Masters coaches, make contact and ask if you can visit during a practice. Observe how they manage the deck and look for ideas you can bring back to your program.Write an article and submit it to the USMS Coaches Committee for review and possible publication. Nothing cements an idea more solidly than having to explain it in writing. Share something you're doing successfully so that others can duplicate. The Masters community grows stronger from sharing ideas and stimulating creativity.Read online articles published by services such as SwimSwam and Swimming World magazine.
Other suggestions for activities outside the standard pool workout:
Host a clinic. I recommend a series of clinics each lasting no more than 2 hours. Stroke technique, starts, turns, and open water are all good topics you can cover. Consider a videotaping session for your swimmers. Many swimmers haven't seen themselves on film.Take members of your program to a swim meet. Swim meets can be fun and a great way to measure the progress of each athlete. Make sure you market the meet as a social event with a team sitting area, relays, and a social event for athletes, friends, and family at the conclusion of the meet. Encourage 100% participation.Host a swim meet. If you've never hosted a meet before, start with a 1-day meet with limited events. As you become savvier at hosting meets, you can expand the number of days and events. Developing a support team and group of dedicated volunteers is imperative to running a successful meet. Be in charge but delegate certain responsibilities to others you can trust.Hold open water practices. If you don't have access to open water, take the lane lines out, put makeshift buoys in for turns, and hold an open water practice in the pool.Celebrate accomplishments. Take time during practice to recognize the accomplishments of your athletes. Everyone is a winner even if they don't win a race. Maybe someone did well at a triathlon, swam butterfly for the first time, or competed in a first swim meet. It's up to you to know your athletes and their goals and when they achieve those goals. Having a year-end banquet is another social activity that includes everyone and their families. Don't underestimate the power of celebration and fun. If you don't have the time to organize social activities, appoint a social director. Depending on your program's practice schedule, celebrate birthdays and anniversaries after practice by going out to breakfast, lunch, or dinner.Develop and maintain a website and use social media to attract and retain members. Your program should either have its own website or a page on a group website. Develop a Facebook page, use Twitter, and send pictures through Instagram. Contact the USMS marketing department for more information on how to maximize the benefits of social media.
Don't limit yourself to this list only but use it as a springboard to becoming a better coach on and off the pool deck. Use your ingenuity and creativity to enhance your program for the benefit of your members. The key is to have fun in a positive environment. Once you know your athletes and meet their needs on and off the pool deck, you'll have more fun coaching than ever before.
Updated June 19th, 2015 at 11:35 AM by Bill Brenner
The Coach Asks: We saw backstroke ledges at nationals in San Antonio and tried them out during warm ups. What are the rules for using backstroke ledges? What else do we need to know about the ledges?
Answer: The backstroke ledge start rule reads: "When using a backstroke ledge at the start, the toes of both feet must be in contact with the end wall or face of the touchpad." (101.1.2B). Many swimmers are unaware that the rule requires the toes to touch the wall or the face of the touchpad, not just the ledge itself. If swimmers remain unaware of this rule, officials will have to instruct most swimmers in every backstroke heat on the correct placement of the toes when using a backstroke ledge.
There are several different models of backstroke ledges; some models require manual placement in and removal from the water by officials or timers for every backstroke heat. The model at San Antonio retracted automatically to the deck after the start, causing some swimmers difficulty keeping the ledge in place before securing their feet to it. At this point, not all starters and officials are trained in using and officiating backstroke starts with ledges. See article 107.12 for the dimensions of the backstroke ledge.
A swimmer is not required to use a backstroke ledge if ledges are available for use in competition. Backstrokers should take advantage of any opportunity to learn to use a backstroke ledge, either in practice or during warm up in a sprint lane, whenever ledges are available for use.
I landed at love field at around 11:30pm after my delayed flight home from Minneapolis via Kansas City. By the time I got home it was after midnight. Despite being very tired I had a hard time getting to sleep and this morning came about 4 hours too soon. I hauled myself out of bed and headed to the pool for my dry land and swim this morning.
5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside, lower back extensions)
2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
4x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds
400 free with snorkel
10x50 catchup on :50
The 90/45/15 leg lifts are still very difficult for me and I will continue to work on this one. As a result of over 20minutes of abs I did not have much time to swim but at least got a nice loosen up swim.
I was able to get many errands completed today, including the pre-buy for pellets for next winter. Hit the pool before dinner ...
200 free/200 back/200 IM drill
600 shark swim
200 free with AP
2 x 100 (50 easy into 50 fast)
100 back build
200 back with AP
8 x 75 on 1:15 with snorkel (kick/IMO swim/fr pull)
100 loosen and out
(Solo/Rec/2600 yds/45 min)
Working through Monday. Preston has the Junior Prom on Saturday, so that should be fun. It is interesting how for him (and for me years ago) prom is not all that grand of an event, but my wife is really into it and not altogether happy that he is not so excited. Different perspectives I suppose.
Unmotivated day today
500 warmup with fins doing drills
20 x 25 on 0:40 breakout drill then eay free
20 x 25 on 0:40 kick
flutter / dolphin / flutter / frog
Thu May 14, 2015 DOUBLE
Lifted weights yesterday
AM practice SCY
6:00 - 7:30
scy main pool : ) & diving well : (
PM Practice LCM main pool
NOON - 1:15
swam with Bob, Boris, &
drop down 50's (pull or kick with fins)
AM: SCY started at 1:00 did em FL kick, no fins no board got down to 40
Noon: LCM started at 1:05 did em 25 fl kick, 25 bk then switched to all back got down to 38 or 7
20 x 50 on 1:00 go 2 or 3 sec faster than the 50 time you got down to
AM: SCY kicked no board FL and did 37's, 6's & 5's went 32 on last one
Noon: BK went 35's & 6 ( done )
Assigned 1000 ? choice (no garbage yardage)
Did: 25 easy, 50 skip, 25 FAST IM order
July 10 - 11, 2015
South Central Zone Summer Long Course Zone Championships
The Woodlands, TX
Fri 08/14 - Sun 08/16
SPMS and Southwest Zone Summer Championships
Mission Viejo, CA
Did massive amounts of landscaping and gardening again.
core exercises, 15-20 min
explosive leg extension, 105 x 3 x 15
overhead tricep press + eccentric fall back, 60 x 3 x 12
good mornings, 65 x 3 x 12
deadlift, 65 x 3 x 8
seated row, 80 x 3 x 8
rear delt flys, 65 x 4 x 8
calf raises, 75 x 3 x 8
Thursday: Swim/SCY/Solo @ small Pitt pool
10 x 25 shooters w/fins @ :40
odds = right side
evens = back
4 x 25 burst SDK + cruise @ 1:00
4 x 25 stroke @ 100 pace @ :30 (fly, back, breast by rounds)
4 x 50 free, descend @ 1:00
1 x 50 fast flutter kick @ 1:00
1 x 50 EZ @ 1:30
3 rounds w/fins:
10 x 25 SDK to 15m + cruise @ :30
1 x 50 EZ @ 1:00
100 EZ at end
8-10 x 25 no breath free @ :40
I tossed and turned all night last night. I woke up tired and with a very sore neck. I didn't have much energy in the pool. I did an aerobic set that I had assigned my team last night and then shifted to hypoxic work. I notice that, for me, underwater work is easier in a warm pool. I guess the cold water doesn't agree with my lungs. I can SDK on my side and on my back from the deep end. But belly SDKs don't work in there.
The small pool at Pitt is pretty much like Sewy: rather ancient, 6 lanes, warm, 3 feet in the shallow end with an abrupt drop to deep at the 15 meter mark. The only advantage is that it does have digital clocks. The latest update on the competition pool is that the engineers are going to assess whether they can patch the ceiling or have to replace it. They brought in a lift to do that, but it didn't reach the center part of the ceiling. So they need to bring in a bigger lift onto the outside balcony, remove some windows to get inside and then build a ramp to the center ceiling. I think it's fairly inevitable that they will find other problems. I know the college coach is already looking for other pools. Good luck -- there aren't any in Pittsburgh. I'm fairly resigned to swimming in crappy pools all summer, given that I'll be gone for 2 1/2 weeks. Once school is out, the Mt. Lebanon long course pool (very shallow) is open for adult swim from 11-12. So I will probably try to go there and sometimes to North Park, though North Park is about a 40 minute drive. I don't see anything on the Mt. Lebanon site that indicates whether the new high school public is open to the public this summer .... I will call. It still pains me that the public has extremely limited access to the pool that they paid for via taxes ...
Run (80̊F): 6 x 400m on 4:00
2:04 (barefoot)1:371:311:311:311:50 (barefoot)
Weights and stretching for 1 hour
worked torso and rear
I am off to Canadian Nationals tomorrow morning, this will be my last post until I return next week.
1 X 200 3:45 3:30
1 X 100 2:00 1:45
2 X 50 1:00 1:00
Three rounds. Round 1 intervals left, rounds 2 and 3 right.
3 X 100 kick 2:30
4 x 50 kick 1:20
3 X 50 fast 1:20
1 X 50 easy 1:40
Three rounds, choice
1 X 400 6:40
1 X 300 5:00
1 X 200 3:20
1 X 100 1:40
1 X 100 1:30
1 X 200 3:00
1 X 400 fast
WARM DOWN: 4 X 50 easy
Yesterday I caught a 6am flight to Minneapolis and as such missed my workout. With customer meetings all day I never made it to the pool and as is usually the way I felt sloth like last night and this morning. It's amazing how I have grown to live by my routine and one change causes me no end of affects. This morning I joined the Twin a Cities masters team at the University of Minneapolis pool. I swam my final big tens here and at least one dual meet as I recall from my college days. The pool was setup lcm which was nice and I really enjoyed the pool. It really is a great facility and I was amazed at how few masters swimmers there were.
2x(200 kick/swim by 100 on 4mins, 3x100 kick on 2:15 done as 25 fast, 75 easy, 50 fast, 50 easy, 100 fast, 100 easy on 2mins)
400 pull negative split on 6mins
2x200 IM on 3:30 done as 1st round drill, 2nd round build each 50
4x100 descend 1-4 on 1:45
8x50 on 1min odds easy, evens fast
4x100 on 1:45 done as 25 fast, 75 easy, where 25 fast moves from 1st-4th 25 by round
Most of this was swum aerobically. I got into a little bit of a race on the 400 and again on the 4x100s with one of the young guys. We went 2:20,2:15 on each 200 of the 400 pull, and descended from 1:10 to 1:03 on the descending 100s. The young guy got out after the 4x100s but I continued to work the even 50s and went 30s. The workout felt long but I felt good other than a slight pinch in my left shoulder which has been there for a while now and I probably need to go and see an ortho doctor.
Updated May 13th, 2015 at 02:13 PM by StewartACarroll
Water temp @ 75F
All were from the block
5 x 25 fr on 2:00
14 - 13's
2 x 25 (fr/fl) on 3:00 with fins
11 and 12 resp
3 x 25 fr on 3:00
The crisp water was almost pleasant. Maybe the added fat layers I've aged in to, is buffering the temp gradient. It did take a few to make a full 25 hypoxic. There's something about hitting cool water off the block that makes me want to breathe
Updated May 12th, 2015 at 06:02 PM by __steve__
4 X 100 2:00
1 X 200 3:30
3 X 100 1:45
1 X 300 negative split
1 X 200 kick 5:00
6 X 50 kick 1:20
1 X 100 IM or stroke 2:15
4 X 50 stroke 1:15
6 X 200 pull 3:15
1-3: establish good pace
4-6: descend to fast
WARM DOWN: 4 X 50 easy
I am making a huge effort to establish in a new lane.
I had another epiphany that I don't want to work hard most of the time, only huge effort some of the time. A very little amount of time. Like 10 minutes, cumulative.
I'm really tired (literally and figuratively!) of going in the fast lane on a 1:30 base interval. It's just harder than I want to work. And there isn't a rule that says I have to swim a certain speed with certain people just because i'm "fast".
I really like the 1:40 and 1:45 base (SCM). Instead of grinding my way through a set of 100's on 1:30 with 10 to 15 seconds rest in the funnel of faster up front people and fin wearing/pull bouy paddler people all around, it's so much nicer to go a more modest interval and descend down to great effort.
This issue is on longer sets, you end up lapping the people at the back. I think i'll just have to play around with switching to stroke or doing a broken thing when that happens.