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  1. Sarasota Y Sharks Masters 5:30 AM Workout 04/17/2015

    by , April 16th, 2015 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30. 3:30
    2 X 100 1:50 1:40
    4 X 50 faster 1:10 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick--25 fast/25 easy-- 1:20
    1 x 100 easy swim

    6 x 100 free 2:30
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 easy
    #5 100 fast
    #6 easy

    6 x 100 best stroke 3:00
    Same pattern as above

    5 x 50 blocks
    25 sprint and turn/easy return

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  2. Another easy day I thought

    by , April 16th, 2015 at 08:46 AM (Mixing it up this year)
    Tried for an easy day because tomorrow is going to be try to keep up with the guys.

    500 free
    500 free kick w/zoomers
    10x50@:50 free w/paddles & bouy
    200 torque drill w/paddles, snorkel & bouy
    200 angel arm fly w/snorkel
    200 fly scull drill w/zoomers
    200 1 arm fly
    200 fly in 3:35
    500 free EZ

    Total 3000 yards
    Swim Workouts
  3. Workout 04/15/15: morning

    by , April 15th, 2015 at 03:47 PM (Maple Syrup with a Side of Chlorine)
    My plans for a swim were dashed on Monday as I cut my left pinky finger while opening the windows in the bedroom (thus continuing my usual oddball injury in the weeks before a swim). I was able to bandage it up really well this morning for a quick dip ...

    200 free/200 back
    3 x (100 kick into 100 DPS)
    4 x 50 (25 sprint IMO into 25 easy)
    200 loosen and out
    (Solo/Rec/1400 yds/35 min)

    I'll be dry tomorrow as I take the boys and some of the other exchange students to visit Howe Caverns about two hours from home. I went as a kid, and also a chaperon 15 years ago or so. Should be a fun adventure!
    Swim Workouts
  4. Wed., April 15

    by , April 15th, 2015 at 03:05 PM (The FAF AFAP Digest)
    I took a full two days off on Monday and Tuesday and did NOTHING. This is highly unusual for me. Can't remember the last time that happened ... But I haven't had a single hive today and am feeling a little better. Still working on catching up on some sleep.

    Today, I went to what I thought would be a heated vinyasa flow class. Instead, the instructor treated us to an Ashtanga Rocket class. I liked it so much better -- lots of handstands, forearm handstands, headstands, splits, etc. Here's a description:

    I've decided not to go to nationals. I'm not feeling amped to fly 2000 miles to compete right now. And Mr. Fort is having a procedure late next week after Boston. He had some bad blood work, which we hope is due to his marathon training. So I want to be here for that, and that's much more important. I will enjoy following along and seeing how my RAM teammates fare. I feel a little bad about the empty lanes in my heats since it's too late to scratch ... I wish there were more SCY meets in late May; I'd consider popping in to one. I might try to get a long course meet in before going on vacation on June 26. But, as chowmi says, long course is a big commitment.
  5. Week 133 - Wednesday

    by , April 15th, 2015 at 02:35 PM (After a long rest)
    I had another solid night of sleep but woke up like I had been snoring(the drool is the give away sign). I know, gross, but that was my reality!

    I once again felt much better in the water and each day I seem to be getting my strength back and with the week off work next week I am thinking I may hit my taper perfectly for Nationals. That's not what I was thinking 3-4 weeks ago or even last week, but its funny how just a little rest with no drylands or weights can make a big difference. We are finally backing off on yardage but I am looking forward to some 2k workouts between now and next Friday.

    Warm up
    4x100 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x100 kick on 2mins
    50 easy
    8x50 on 1:15 swum at 200 race pace
    50 easy
    2x400 IM done as easy swimming with 1 min between IM's

    Warm down
    8x50 perfect stroke on 1min

    I cruised the 100s kick and held 1:25-1:28s. On the 50s I started out at 25 and then held 26s on the rest. These were pretty high tempo and by no means easy speed however I felt strong throughout. This was the first time I have felt strong on a race pace set for about a month.

    I think Tom threw in the 2x400 IM's because he wanted some aerobic work but knew I would swim these easy as opposed to a free set where I tend to be my own worst enemy. I did fly drill and then swam easy back, breast and free.
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 04/16/2015

    by , April 15th, 2015 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    YMCA Nationals starts three weeks from today. We will begin our taper with this workout. There may be times when we are swimming some LC and some SC.

    WARM UP:
    1 X 250 4:45 4:15
    1 X 150 2:45 2:30
    1 X 100 1:45 --
    Two rounds. Round 1 intervals left, 2 right.

    8 x 100 free 2:15
    Swim 1-6 @ 80/90%
    #7 @ 100%
    #8 is easy

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    1 x 100 easy swim

    8 X 50 1:30
    swim @ 80/90%
    IM'ers: 2 fly/2 back/2 breast/2 choice

    8 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  7. A Backstroke kind of day

    by , April 15th, 2015 at 11:41 AM (Mixing it up this year)
    Wanted to take it easy today.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50 free/50 back w/paddles
    5x100@2:00 free to back
    500 free kick w/zoomers
    5x100@2:00 free w/snorkle

    Total 3000 yards
    Swim Workouts
  8. Listing your ALTS program on the USMS Website

    by , April 15th, 2015 at 01:00 AM (Questions from Coaches)
    Q: Can I list my Adult Learn-to-Swim (ALTS) program on the USMS website?

    A: Yes. USMS strongly encourages you to list your ALTS program as a community resource for adults researching swimming lesson options. Individuals will be able to search your listing by geography and proximity to your program's zip code.

    To add your program, visit the website's Places to Swim page and click on the region on the map where your program is located. This will direct you to a listing of pools your Local Masters Swimming Committee. Make a note of the LMSC you'll be affiliated with, as the LMSC is the local organizing subsidiary of USMS.

    Click the Add a Place to Swim link on the lefthand side; this will take you to a page where you can enter the information about your ALTS program.

    • Your name and email address must be entered in the first two fields, but this information will not be published. The USMS database administrator needs your contact information if there are questions about your listing. Only the contact information you enter in the Contact Information or Miscellaneous fields will be published with your listing.
    • Use the drop-down feature to find and select your LMSC.
    • In the optional fields for USMS Club Name and USMS Club Abbreviation, enter your club's information as it appears in your official USMS club registration.
    • If you have a registered USMS program listed on the Places to Swim page, you may add a separate listing for your ALTS program. Separate listings may be entered for multiple locations offering your ALTS program.
    • In the LapSwim/Workout Times or Miscellaneous fields, enter the times when you'll be offering swim lessons.
    • If you have a website, enter the link in the Website field.
    • In the Map URL field, enter a link for your facility's location. Use an online map service such as Google Maps or Yahoo Maps to generate this URL.
    • In the Miscellaneous field, you can add up to 255 characters worth of specific information about your ALTS program, such as:
      • Instructors and their credentials. If the instructors are USMS-certified ALTS instructors or hold other certifications, list this information. If instructors have special talents, such as working with fearful swimmers, add it to the instructor's bio.
      • Lesson schedule.
      • Cost.
      • Invitation. Invite the new student to call and speak with you or a representative of your program. Many adults need to know they will be learning from somebody who exhibits empathy, trustworthiness, and friendliness. You may want to also consider offering the option for potential students to meet with the instructor prior to scheduling their first lesson; this may help fearful students feel more comfortable.

    Once all the fields are filled in, click the "submit new listing" button. Your information will be sent to the USMS database administrator for review. After the review process, which normally takes less than 24 hours, your listing will appear on the Places to Swim page. If you need to change or update any of your information, click on the "Modify" link located below your listing.

    Updated June 12th, 2015 at 03:24 PM by Editor

  9. Mixed Relays

    by , April 15th, 2015 at 01:00 AM (Rules Committee Blog)
    The Coach Asks: I have always been under the impression that when only a mixed relay is offered for a particular distance and stroke, then a swimmer can swim one relay but it can be either a mixed relay or a single-gender relay. So one could swim a valid men's 200 free relay during the mixed 200 free relay event on the program, as long as the men's 200 free relay isn't also a separate event. Is that correct?

    Answer: No. If only a mixed relay is offered at a meet, a single-gender relay cannot compete during that event for an official time. For example, a men's 200 free relay competing during a 200 mixed free relay would be disqualified for the following reasons:
    • A mixed relay is defined in the rules as follows, "Mixed relays shall consist of two men and two women who may swim in any order." (101.7.3G)
    • The mixed free relay is a separate event from the single-gender free relays. (102.5 and 102.9.8)

    Kathy Casey
  10. 4|14|15 LCM and a run


    500 of drills and fr

    4 x 50 fr on 3:00, with fins, about 95%

    • breathed right every 4
    • breathed left every 4
    • 2 x with snorkel
    • were 28 - 29's

    6 x 50 on 2:00

    • dolphin kick with board / snorkel
    • flutter kick with board / snorkel
    • dolphin kick on left side with snorkel
    • dolphin kick on right side with snorkel
    • dolphin kick on left side (bottom arm front /upper arm aft) while breathing
    • dolphin kick on right side (bottom arm front /upper arm aft) while breathing

    Dolphin kicking LCM without fins is a beast for me. But I need to get good at them because I am almost as fast from block, not kicking at all lol

    Run (3rd run over a half mile in 6 months):

    1.6miles in 12:02

    Recently noted that my left foot's arch almost touches ground. My right foot is the opposite. One of the legs is definitely longer, I think it's my left, but my left foot seems to be the oddball. It was the foot that was envenomated from a triple strike by a copperhead several yrs ago, it also has a ganglion cyst under the arch, and oddly, it just may have a more propulsive kick, even with a weaker leg lol. Anyhow, I bought some arch supportive shoes, using them this run (had been wearing those light naturalist shoes that strengthen the feet, and have minimal padding or support) and took off 21 seconds from my 2nd mid distance run (4|13), but the 2nd run was 10 sec faster than the first one (4|9).

    Updated April 14th, 2015 at 10:48 PM by __steve__

  11. Week 133 - Tuesday

    by , April 14th, 2015 at 07:30 PM (After a long rest)
    I had a massage last night and felt like mush when I was done. I was awesome.

    I slept well and since I have stopped my dry lands I had an extra 30 minutes of sleep today. I woke feeling good.

    Today I did an easy swim with a few get my heart rate up sets.

    4x100 free with snorkel on 1:30
    6x50 catchup on 1min
    16x25 on :40 open, close, easy, fast
    8x50 with fins done as 25 underwater on back fast, 25 back easy on 1min
    100 easy
    50 fast with fins
    100 easy

    I went :21 on the 50 with fins from a push and messed up the turn. I felt much better today and suspect with another week of rest I am going to be ready to swim fast at Nationals. A week ago I was feeling hideous and it's been like night and day.
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 04/15/2015

    by , April 14th, 2015 at 12:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:50
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 negative split

    4 X 150 kick 3:30
    Last 50 fast

    12 X 50 1:15
    odd: easy even: fast--choice

    8 X 150 2:30
    Swim or pull.
    Build to 100/last 50 fast
    #8 swim is your swim down//easy

    Swim Workouts
  13. Much better swim today

    by , April 14th, 2015 at 08:16 AM (Mixing it up this year)
    Intended to swim easy today but swam much better than expected.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy went 1:26, 1:26, 1:25, 1:24, 1:23, 1:22, 1:21, 1:20, 1:19, 1:19 talk about a descending set that was unintentional
    500 free kick w/zoomers fast
    200 1 arm fly
    200 free w/snorkle
    100 back EZ

    Total 3000 yards
    Swim Workouts
  14. 4|13|15 SCM

    SCM (This pool has no bottom markings. I just used a handfull of available extending aluminum pipes, linked together and sunk to the bottom for most the length to keep me swimming straight)

    4 x 25 free on 0:20 with fins

    SET 1:
    6 x 50 on 2:00 as 25 fast / 25 easy
    • odds with fins / evens no finsfasts were hypoxic

    At this point the pool maintainer showed up looking for the pipes, had to forfeit my line and adjust set
    SET 2:
    20 x 12.5 AFAP / 12.5 easy
    • odds fins / evens no fins

    6 x 50 on 1:30 with board and snorkel
    • 25 dolphin / 25 flutter

    Ran 1.6 miles Sat in 12:23

    Lifted weights today and Saturday
    DB BP 1 x 23 with 60's
    DB ovhd snatches - one 50 reps set with 10 each of 10's, 20's, 25's, 35's, 40's

    Worked 17 hours Sunday. tired

    Updated April 27th, 2015 at 05:46 PM by __steve__

  15. Week 133 - Monday

    by , April 13th, 2015 at 02:52 PM (After a long rest)
    I felt pretty rested when I woke this morning which is a good sign at this phase of the preparation for Nationals. Unfortunately this feeling did not transition into the pool. I think a lot of this is due to swimming LCM. I really like LCM but itís definitely more tiring than swimming scy and makes my back quite sore. Todayís workout was a lot of aerobic work with a couple of fast 200s thrown in for good measure and I was not feeling fast! We are swimming scy the next three days and I am looking forward to feeling better in the water.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    5x(300 pull on 4:30 descend 1-5, 100 kick fast on 2:10)
    2x200 on 5mins, broken at 50,100,50 on round1 and 50,50,50,50 on round2 with 5 seconds rest at 50 and 10 seconds at 100

    Warm down
    12x50 working DPS on 1min

    I descended from 3:40 to 3:30 on the 300s and held 1:45s on 100s kick. The times were great but was quite tired. I need to really back off on the yardage the rest of the week and focus on some quality scy swims.

    The broken 200s I went 2:15 and then 2:16. Weird how my first 200 was quicker than my second because despite not feeling fast I felt pretty strong on the second one. Since I was going off a visual time on the clock there can be a lot of variance between what I saw and what I swam.

    I jumped in the hot tub after the workout which helped with loosening up my shoulders and back which are both quite sore. I am going for a deep tissue massage tonight and hope I loosen up.
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 04/14/2015

    by , April 13th, 2015 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    6 X 100 1:50
    4 X 150 2:40
    1 X 400 --

    1 X 100 kick 2:30
    8 X 50 KICK 1:15
    1 X 100 easy swim

    4 X 5 --strong/80%-- 1:20
    1 x 100 @ 100% 3:00
    Three times/choice

    5 X 200 pull 3:20
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Colonies zone meet report!

    by , April 13th, 2015 at 11:16 AM (Chowmi's Blog)
    Ok, here are my results!

    50 free (split request) 25.6
    50 breast 33.99
    50 fly 27.4

    100 IM 1:03.56
    50 back 29.6
    100 fly 1:03.2

    Best swim of the meet: 50 breast. It is the only swim I did faster than last year, and the .99 is always nice to get under the next second up.

    The second best swim was the 100 IM, which I went out in 28.8, so quite speedy but got the hammer on the freestyle, but still, a very solid time, especially for my age group.

    I didn't bother doing another 50 free. I got a split request because I didn't have a full 100 free in me. Plus I was kind of out of it, and needed the shock of a fast 50 free to get my head into the meet. After that, I didn't think I have a 24.99 in me at this point, and even going an inspired 25.01 didn't motivate me to get up off my squishy mat for the 50 free the second day.

    These should all make top ten, the only wait and see is the 50 breast - usually low 34 will make it in, but at nearly that, you never know, and there are quite a few bunched in the mid to high 33's.


    I was strangely unmotivated for this meet, other than to make top tens and it seemed to take the edge off of swimming really inspired. At my own zone meet, I am motiivated to swim against the zone records. Here, it was fun to race, but knowing if you aren't going to be #1, then #10 is just as good as #2. I think you can't be 100% all the time, and in this case I just wasn't truly, entirely engaged and swimming with a sense of purpose, other than getting through a respectable number of events. I was also not in the best of conditioning, so I limited myself to 3 events a day, and even then, I was running on fumes for the 100 fly. For as bad as it hurt, I thought I did a 1:01. But I was out in 29.2, which is shockingly slow, and if I am that slow going out, then there is no way I had anything left to go my usual 33, and it was a whopping 34 2nd 50, although I didn't really die, I just wasn't very fast!

    It was so great to see Fortress. She is so much fun to talk with and also to watch swim. I sat with Team Pittsburgh, YEAH! And I met Laurie Hug and Susan Williams. They are both so funny! Laurie is an inspiration - she swims so many events, coaches, puts the relays together, and has a great positive attitude. Susan was GREAT to swim next to on the 50 back (SW 28.1, me at 29.6). The biggest takeaway is the mental image of just how much faster she was on the underwaters. It is really a huge wake up call that she was so much faster and that it is possible, though very, very difficult to be that fast. It just takes a true commitment to doing these and going through Fort's workouts and seeing how she make huge stairstep improvements in the sprints by truly committing to underwater work.

    I'm going to goof off this week. Very busy at work the rest of April as it is reporting time for the end of my fiscal year, so I am glad to be done with racing and can just do maintainence stuff with no specific training for the next several weeks.


    The end
  18. Not a good one today

    by , April 13th, 2015 at 08:24 AM (Mixing it up this year)
    I think the fast metabolism program I am on has definitily helped with my insomnia, blood sugar and weight, but it is killiing my swimming. I only have a few more weeks of this then hopefully I can regain some of my strength.

    1 hour swim only went 3750, started out too slow. Might need to do this on a Tuesday or Wednesday rather than after my day off. I am thankful for my Garmin watch doing all the counting for me.

    250 kick w/zoomers
    200 free EZ

    Total 4200 yards
    Swim Workouts
  19. Saturday Strenght train/ Sunday swim

    Friday was a nice restful day and also enjoyed a great 90 minute massage, pretty much fell asleep through the majority of it. Totally needed it bc of the Thursday swim that whipped me out!!LOL!! And as for Saturdays strength train session.. well..

    Deadlifts 125#8x2sets
    Single arm row 30#8x2sets
    Kneeling rollout 12x2sets
    Waiter Carry 20#, 20 yd 2sets
    Pull ups 10x 2 sets
    Coblet squat 30#12x2sets
    Kneeling single arm press 20#8x2sets
    Knelling chest press cable 25#8x2sets

    Sunday swim pretty much stretched everything out with distance laps.

    1800 scy free mod/fast pace focus on stretching lats and reaching far in front of
    finger tips and hands, catch and pull through, elbows out, soft entry..
    200 kick easy
    1000 pull buoy focus on rotation, had my eyes closed barely peeking to make sure I
    was staying in alignment.. very relaxing and wonderful stretch through out
    long body, keeping back aligned as well.. total zen!!
  20. Zones, Day 2

    by , April 12th, 2015 at 09:31 PM (The FAF AFAP Digest)
    I had resolved to just enjoy watching my friends race today. And I did! My Pitt swimmers swam very well, two of them having all PRs at Zones. My PV buddies had some great swims. It was so much fun hanging out with chowmi as well. And I learned that her brother has come to a couple of my practices! (She is from Pittsburgh.) She was quite speedy today and the master of good execution (and casual napping). We lament that we cannot be training partners!

    50 free, 25.5

    I decided just to swim 50 free, and I didn't have much punch for that. Given the situation, my modest goal was to go under :26. I went 25.5. Start and turn were fairly good, though I didn't take as many SDKs off the turn as I had planned. But I felt like I was staggering to the wall after that -- tired and no legs. Chowmi said there was lots of room for improvement and that is certainly true. Like Jazz, she encouraged me to focus on freestyle more. If I can go 25.5 feeling like crap on 5 days rest, I think I should be able to go under :25 again with a full taper. Right now that time is #1, but it might get bumped down a notch at nationals. I'm glad that I have times from Auburn in a few of my best events as a back up. But no taper times for me this year.


    But the bottom line is that I am feeling mentally and physically out of it. Between the allergic reaction, poor sleep, travel, mega antihistamines and continued hives, I'm beat. And that doesn't even account for the cumulative effect of the preceding sinus infection, ear infection and back issue. I feel like I've been doing battle for 2 months and I want out! Right now, I feel that I should cancel nationals and just rest up for a few days to allow the hives to fully abate. It's disappointing, but not the end of the world. I think all masters have to expect to have unscheduled difficulties befall them at the wrong time. That's just how it works out sometimes. And it certainly makes you appreciate the moments when all things coalesce marvelously. I will continue to mull ... but it seems unlikely that I can summon up the requisite enthusiasm for a long meet in a distant locale. And as of this am, my legs are still covered in hives. I am doing nothing today! I think once your body has an allergic reaction, it is then primed to be bothered by other allergens. With spring here, those are out in full force.

    I'm also wondering in the future about planning two major travel meets less than two weeks apart. This is probably not ideal for me. Focusing on one is probably the way to go. I miss living in PV where I could roll out of bed and go to a meet!

    I must confess to a little retail therapy yesterday after the meet. The shopping in Pittsburgh is not exactly the best. So I made a concerted effort to help the economy!

    Zone results are here:

    Updated April 13th, 2015 at 02:27 PM by The Fortress

    Masters Swim Meets / Events