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  1. Sarasota Y Sharks Masters 5:30 AM Workout 06/27/2016

    by , June 24th, 2016 at 12:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:20
    #5-8: fast

    4 X (3 X 100 2:15 #3 on 3:00
    Choice. #1/2 are moderate--#3 is fast

    4 x 300 pull 4:30
    Negative split

    WARM DOWN: 4 x 50 easy

    4200M
    Categories
    Swim Workouts
  2. Ask a Lead ALTS Instructor

    by , June 24th, 2016 at 09:59 AM (Ask the ALTS Experts)
    This issue's entry is answered by Lead ALTS Instructor Lisa Brown. Lisa is the aquatics director at Zionsville Aquatics Center in Zionsville, Ind.

    Q: I want to add adult lessons to our facility’s schedule, but my aquatics director doesn’t see the need. What can
    I say to convince her?

    When discussing any programming idea with a director, always think, “What is in it for the facility?” What income opportunities are there with adult learn-to-swim programs? Be sure you know what other adult programs exist, as this would appeal to a similar crowd. The swim lessons might compete with other programs, or they might be a natural addition – how many people taking water aerobics need swim lessons? Very likely, many of them.
    Remind the aquatics director that adult lessons bring in the heads-of-households that have the decision-making power to bring in more family members for income opportunities such as children’s lessons and other programming.
    Inform the director about studies that show that many adults who do not know how to swim, also have children who do not know how to swim. In fact, only 13 percent of children of nonswimmers will ever learn to swim, according to the USA Swimming Foundation. It’s a vicious circle that your facility can help stop, making a difference in the community.
    Tell the director about ALTS marketing assistance from USMS -- banners and printed materials, as well as the searchable database for the public to find certified instructors, and the searchable Places to Swim page on USMS.com. The ALTS program can be listed on the facility’s Places to Swim entry, as well as other programming. The ALTS program will drive people into the facility. And once the customers are happy with their lessons, they will share their experience with friends and family.
    What would it cost to add adult learn-to-swim? Just a little pool space, and the benefits will pay off for years to come.


    Q: How can I convince my aquatics director to send some of my co-workers to get USMS-ALTS certified?

    The ALTS certification provides the instructor proven training and strategies tailored for adult learners. Once certified, the ALTS instructor is part of a nationally recognized program that is standardized across the nation. Having this education and training boosts the success rate of the lessons, and if the lessons are more successful, more people will sign up, bringing in more business and income to the facility.

    Q: I have a student who has learned the basics, and wants to swim for exercise. He doesn’t want to join our Masters team. What should I teach him first?

    Teach him how fun it is to swim with another person. Swim with him, as an instructor and as a friend. In the water, you can show him the techniques that will help refine his stroke.
    Teach him how to use a pace clock to train, how to circle swim, how to work on a powerful kick and how to do flip turns. Remind him that swimming is ever-changing: as you perfect one part of your swimming there is always something else to improve upon. Make sure he knows he does not have to be a “master” swimmer to be part of a Masters team, and that sometimes swimming with a group can help you get better. If your student is still not interested, that is fine, just teach them the fun points of lap swimming.
    Categories
    Uncategorized
  3. Week 195 - Thursday

    by , June 23rd, 2016 at 06:05 PM (After a long rest)
    I had a day trip to Minneapolis today and up until late last night thought I would be unable to workout. I realized my flight did not leave dfw until 8am and this afforded me time to lift, drive home and shower with enough time to get to the airport. To say this morning was a rush is an understatement but it worked. My son joined me at the gym and getting him motivated at 4:15 was part of the challenge. Still, I applaud him for going even if it was reluctantly.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    I felt pretty decent on the abs today. We also face timed one of our training group who was traveling which was geeky fun!
    Categories
    Swim Workouts
  4. 6|23|16 SCM

    Outside Pool:

    400 ez drill with fins

    4 x 50 fr on 4:00 from block 90 - 95% (+100 easy)
    • 34, 32, 31, 31

    50 fly from block
    • 31

    1 x 50 fr from block 95% again
    • 31

    25 fl with fins

    300 easy fr with snorkel

    Was expecting the fly to not be so fast. Converts to be faster than my PB scy. I even breathed every stroke except the last two. As I learn the strokes, it becomes more evident that freestyle might not be my strength.
    Categories
    Uncategorized
  5. Wed-Thur, June 23-24

    by , June 23rd, 2016 at 02:01 PM (The FAF AFAP Digest)
    I was stuck at home all day Tuesday waiting for Verizon (5 hours late ...). I tried to go swim at Bethel Park at night, but there was a swim meet there. I've been having bad luck with pools lately. So I missed another workout.

    I did a double yesterday to make up for it. I haven't been back to the gym since before Nationals, so have probably some strength. I have been doing some core-focused dryland at home. With three vacations before my target meet, that has kind of killed ramping up the gym work. But I did do some light weights yesterday.

    Wednesday:

    Drylands:

    rehab ex
    face pulls, 40 x 3 x 20
    explosive leg extensions, 75 x 3 x 15
    deadlifts, 45 x 2 x 8
    russian twists on incline, 25 x 3 x 20
    DB rows, 30 x 3 x 8 each side
    good mornings, 45 x 4 x 6 each side
    lateral raise, 50 x 4 x 5
    hip abductor, 100 x 4 x 8
    single leg stand on bosu in streamline, 1:00 each leg
    captains chair leg raises, 3 x 15
    altitude drops, 5

    Then I went to Pitt at night ... It was fly night. I am not terribly fond of doing SCY with 5 people in a lane so modified.

    Swim/SCY @ Pitt

    Warm up:

    300 various
    6 x (25 shooter + 25 EZ) @ 1:10
    8 x 25 single arm fly @ :35
    50 EZ

    Main sets:

    8 x 25 power kick to 15m @ :45
    50 EZ

    3 x 100 fly with fins
    -- no, did 4 x 50 burst SDK + cruise
    100 EZ

    6 x 100 IM @ 2:00
    -- no, I did 6 x (25 AFAP + 25 EZ) @ 2:00
    100 EZ

    6 x 50 fly w/fins @ 1:00 w/10 SDKs per length
    -- no I would be UW the whole way
    -- I did 5 x 50 fly-back w/8 SDKs each length + 1 x 50 EZ and I was super fatigued after this
    100 EZ

    4 x 100 IM @ 1:50
    -- no, I did 3 x (25 AFAP + 25 EZ) @ 1:50 & 1 x 50 EZ
    100 EZ

    8 x 25 fly w/fins @ 100 pace @ :45
    200 EZ

    Total: 2900


    Thursday:

    I was tired from yesterday's double and late workout, but still wanted to make it to adult swim at Lebo. Have plans to see Chicago later and wanted to get the swim out of the way.

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free)
    5 x (50 @ 100 pace @ 1:00 + 50 EZ @ 2:00)
    100 EZ
    5 x (50 @ 100 pace @ 1:00 + 50 EZ @ 2:00)
    50 EZ

    6 x 50 DPS free w/paddles
    50 EZ

    Total: 2200 m


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I signed up for the Terrapin Cup in MD today. Just one day, Sunday July 10, and only 2 events (50 fly, 50 back). I may not go, might be sick of traveling after Trials. But I wanted to give myself the option.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 06/24/2016

    by , June 23rd, 2016 at 11:08 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Due to Sharks meet we only have 1 hour this morning.

    LCM
    WARM UP:
    2 X 150 3:00
    3 X 100 1:45
    6 X 50 1:00--Descend 1-3/4-6
    1 X 200 kick

    4 x 50 1:15
    1 X 100 3:00
    Choice--4 times through.
    50's: odd: strong even: easy
    100's: swim @ 100%

    WARM DOWN
    Categories
    Swim Workouts
  7. Week 195 - Wednesday

    by , June 22nd, 2016 at 09:10 PM (After a long rest)
    My wife is painting my daughters bedroom this week and as a result her bed is in the hallway. The past couple of nights she has decided to start the night in her bed but to finish it in ours. This morning I woke up with my daughters head wedged squarely between my shoulder blades; I was sore as a result. I slept really solid which was good since I did not know she had come down but when I woke up I felt like she had been there a week.

    Today the the pool was setup scy. I am sick of swimming scy already and hope we go back to lcm soon. The pool should be switched each night but the water polo team don't seem to be holdi up to the agreement in place with the aquatic Director.

    I seem to to be the only one in training group who prefers real course to short course.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x100 build by 25 free with snorkel on 1:30 descend 1-4 and 5-8
    16x50 on :50 at 200 race pace
    200 easy
    12x75 kick on 1:15 descend 1-3,4-6,7-9,10-12

    warm down
    200 easy

    i was swimming great on the build and descending 100s set and descended from 1:04-1:00 and 1:04-:59. I then had a great set of 50s holding :26/:27s on the faster interval. The kick set I descended from 1:05 to 1min which was also a good set for me. My swimming was all good today but my elbow still hurts and is taking the shine off my outlook.
    Categories
    Swim Workouts
  8. 6|22|16 SCM

    Outside Pool:

    10 x 50 fr on 1:00 warmup
    7 x 125 on 3:00 as 75 flutter kick / 50 fr
    2 x 25 fly on 1:00 with fins
    50 fr (100 pace) from block


    Drylands:

    19 x 0:17 - 0:18 run on 0:40, easy walk on rest. Covered about 1.4 mi



    I did swim at a meet last weekend. Made two consecutive no-brainer mistakes on both 50fr attempts destroying the swims. Following that, I felt physically and spiritually drained, did a 50 back, then decided to ditch the following swims for the next day. Learned my mind needs to be at the meet to swim properly. I shouldn't have gone, but I was registered and did plan for this event for a year, so I made the trip.

    The first mistake was recovering my arm fully UW thinking I was at the surface. The second attempt I did it again, and it was just as bad! This happened because I was deeper than I go at practice. I was deeper because my legs weren't flexed enough on the block (a problem I fixed already). My relative center mass to height ratio is high, so I tend to go at too steep of trajectory, so I've learned to crouch more to nail the starts - forgot to do that. My improper block form was because my mind was preoccupied with things other than racing, both positive and negative.

    I need to train the brain more somehow.

    I DID get a nice shirt however, though it was much more expensive than what I paid.

    Next meet is SCY late summer. My team will be there to keep swimming properly.

    Updated June 22nd, 2016 at 08:47 PM by __steve__

    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout 06/23/2016

    by , June 22nd, 2016 at 11:30 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    3 X 100 kick 2:30
    1 X 50 easy swim

    1 X 200 IM 4:00
    4 x 50--1 of each-- 1:15 #4 on 1:30
    Two rounds

    2 X (5 X 150 2:30 2:15
    Round 1 interval left, 2 right.
    Pull--last 50 fast on all 10

    WARM DOWN: 4 x 50 easy

    4200M
    Categories
    Swim Workouts
  10. Week 195 - Tuesday

    by , June 21st, 2016 at 09:38 PM (After a long rest)
    Work has been rough yesterday and today but I had a decent night of sleep. I woke up tired but got going pretty quick and was looking forward to my workout this morning.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :50
    20x50 with snorkel at 1000 race pace to my feet on :50
    300 easy

    i had to cut my swim workout short today so the pool could be flipped. I was able to hold :29/:30s on the 50s and finished with a :27 to my hand.

    I am swimming my first LCM meet on Saturday in frisco. I signed up for the 200 and 50 free. I would have liked to have swum more events but my daughter has a meet and I need to be back in rockwall to be dad.
    Categories
    Swim Workouts
  11. Week 195 - Monday

    by , June 21st, 2016 at 09:33 PM (After a long rest)
    My daughter swam at the Bill Nixon invite, a 4 day AA level meet in Mansfield which is about 50 miles from our house and about a 90 minute drive in traffic. We ended up staying in a hotel so that we did not have to go back and forth. I was on deck being dad and also coaching the seniors. Across the board we had an awesome meet with one of my swimmers get an Olympic Trials cut in the 4IM. I also had 4 kids get Junior Nationals times and another 10 or so Futures cuts. We had an awesome meet across the board. My daughter swam 7 events and did 7 best times including another 13 second drop in the 200 back(she is 12 and just missed the sectionals time). Air quality in the pool got bad as the meet went on and she had a tough finals session and final day at the meet but I think she could get the sectionals time this season.

    As as a result of being on deck and away from rockwall I was unable to swim so had a few days off. Despite sleeping ok on Sunday night this morning came too early and I felt the time out of the pool. Luckily the pool was setup scy so I sort of got off easy.

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

    Main sets
    9x300 free on 3:30 descend 1-3,4-6,7-9
    6x125 kick on 2:15

    Warm down
    200 easy

    I took forever to get loose and despite the time off over the weekend my elbow hurt like heck until I got warm. On the 300s I descend from 3:15-3:05. By the end I felt pretty good. On the 125s I was coming in on 1:50s
    Categories
    Swim Workouts
  12. Week 194 - Thursday

    by , June 21st, 2016 at 09:24 PM (After a long rest)
    This is a catchup blog entry from last week.

    My Elbow was still hurting so I kept the swim portion short.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :50
    5x200 easy free with :15 rest
    Categories
    Swim Workouts
  13. Sun-Mon, June 19-20

    by , June 21st, 2016 at 12:54 PM (The FAF AFAP Digest)
    Sunday Drylands:

    I ventured to the Lebo pool for adult swim, but the pool was closed for a swim meet. Shut out again! Because of Father's Day, I didn't have time for a long drive to swim elsewhere. So I contented myself with a couple miles on the treadmill and some drylands at home before dinner.

    rehab ex
    double rope slams, 3 X 10
    alternating rope slams, 2 X 50
    med ball slams, 15
    single leg stand on bosu in streamline, 1:00 each leg
    supine flutter kicks in streamline in bosu, 2 x 100
    hammers, 20 X 2 X 30
    overhead press, 20 X 3 X 10
    kettleball swings, 2 X 15
    power wheel roll outs with knees on bosu, 3 X 10
    extreme angle ISO squat, 4:00
    TRX knee ins, 2 X 10
    TRX squat jumps, 10
    TRX windmills, 25


    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 X 25 scull + 25 free with paddles
    4 X 50 burst + cruise
    50 EZ
    5 X (50 AFAP + 150 EZ)
    50 EZ
    10 X 50 with paddles
    odds = free
    evens = back
    150 EZ

    Total: 2650 m


    ~~~~~~~~~~~~~~~~~~~~~~~~~



    Whew, the long course all out 50s were tough. The one that I did fly seemed interminable.

    I was hoping to swim long course again today, but I am stuck at the house waiting for a repairmen who is already quite late. While we were at the beach, there was a power outage. That outage apparently fried our Verizon Fios box because we've had no internet, wifi or TV since Saturday. It's like the stone ages here! I think my only swim option is to go to Bethel Park tonight.

    Starting to get excited about going to the Olympic trials with my daughter.

    Updated June 21st, 2016 at 08:12 PM by The Fortress

    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout 06/22/2016

    by , June 21st, 2016 at 11:34 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    8 X 50 kick 1:20
    1-4: moderate 5-8: fast

    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 x 50 fast 1:15
    1 X 100 easy 2:15
    Four rounds--choice/ easy swims:free

    6 X 200 pull 3:00
    negative split all 6

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 06/21/2016

    by , June 20th, 2016 at 12:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    1 X 100 faster 2:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    Two rounds

    2 X 100 IM 2:00
    2 X 50 stroke 1:15 #2 on 1:30
    Four rounds--50's are choice

    5 X 250 pull 3:45
    Build final 50 to fast

    WARM DOWN: 3 X 50 easy

    4400M
    Categories
    Swim Workouts
  16. Friday June 17

    by , June 17th, 2016 at 09:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Wilmington Y

    Warm up:

    500 various
    100 scull
    6 x 50 fly drills
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:15-1:30
    100 EZ

    2 rounds w/fins:
    4 x 25 fly @ 100 pace
    :40-45 rest
    4 x 25 back @ 100 pace
    :40-45 rest
    4 x 25 breast @ 100 pace
    :40-45 rest
    4 x 25 free @ 100 pace
    :40-45 rest

    R1 done @ :45, R2 done @ :40

    200 EZ

    10 x 25 kick hold best average @ :45
    100 EZ

    Total: 2800


    ~~~~~~~~~~~~~~~~~~~~~~

    Got in a swim at the Y. Nothing too tough. I was a bit tired from sunshine and cocktails. Leaving for home tomorrow am. I don't really want to leave! But recognize that I need to do some AFAP long course 50s.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 06/20/2016

    by , June 17th, 2016 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 400 kick + 100 swim

    4 X 50--fast-- 1:15
    1 X 200 moderate 4:30
    Three rounds--choice

    12 X 100 pull
    5 on 1:35
    5 on 1:30
    2 swim down 2:00

    4100M
    Categories
    Swim Workouts
  18. Tues, Thurs, June 14, 16

    by , June 16th, 2016 at 05:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Wilmington Y

    300 various
    5 x (25 scull + 25 free w/paddles)
    50 EZ

    8 x 25 power kick to 15 m @ :45
    50 EZ
    8 x 25 burst + cruise @ :50-1:00
    50 EZ
    8 x 25 power kick to 15 m @ :45
    50 EZ
    8 x 25 burst + cruise @ 1:00
    50 EZ
    8 x 25 power kick to 15 m @ :45
    200 EZ

    2 rounds:
    10 x 25 @ 100 pace
    150 EZ


    Total: 2800



    --Tried to swim on Wednesday, but there were thunderstorms in the afternoon, which closed the pool.



    Thursday: Swim/SCY/Solo @ Wilmington Y

    Warm up:


    500 various
    100 scull
    8 x 50 free w/paddles @ 200 pace @ 1:00
    150 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    6 x (broken 50s fast + 100 EZ)
    -- break for :10
    extra 100 EZ at end

    6 rounds w/fins:
    1 x 50 free w/paddles @ 100-20 pace @ 1:00
    1 x 50 kick @ 200 pace @ 1:00
    1 x 50 EZ @ 1:15

    100 EZ

    Total: 3650


    ~~~~~~~~~~~~~~~~~~~~~~~~


    Having a fantastic time at the beach. Managed to drag myself away this am for a longish workout today, but had sunshine all afternoon afterward. Cocktail time!

    Updated June 16th, 2016 at 07:43 PM by The Fortress

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 06/17/2016

    by , June 16th, 2016 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    5 x 100 kick 2:30
    Second 50 fast

    3 x 100 strong 2:15
    1 x 50 easy 2:00
    Four rounds--choice

    2 X 400 pull 6:30
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  20. Week 194 - Wednesday

    by , June 15th, 2016 at 09:20 PM (After a long rest)
    I had a good night of sleep but my elbow hurt this morning. I think I slept on it in a weird position because it ached in a slightly different place. I have a Dr appointment tonight and I hope I walk out like last time feeling much better.

    The pool was setup scy.

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

    main sets
    5x100 IM on 1:40
    16x50 free at 200 race pace on :55
    200 easy
    12x75 kick descend 1-3,4-6,7-9,10-12 on 1:15
    16x25 odds underwater, evens no breath free/fly on :40

    warm down
    200 easy

    We had a lot of our younger masters swimmers around me this morning and somehow I always swim well when they are racing me. I descended from 1:10 to 1:06 on the 100 IMs. i held :26s on the race pace 50s but felt flat and slow despite the good times. I have been quite consistent on this set for a while but have been all over the place from a feel perspective. I was holding 1:05-1min on the kick.
    Categories
    Swim Workouts