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  1. Wed., June 4

    by , June 4th, 2014 at 03:51 PM (The FAF AFAP Digest)


    Was in the gym for a short 50 minute session and spent the rest of the day on my power landscaping blitz.

    Wednesday: Swim/SCY/Solo

    Warm up:

    600 various
    3 x 50 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    4 x 25 burst + cruise @ :45
    50 EZ
    5 x 30 burst + cruise from the blocks
    100 EZ

    1 x 50 fly @ 100 pace @ 1:00
    1 x 50 EZ @ 1:00
    2 x 50 back @ 100 pace @ 1:10
    2 x 50 EZ @ 1:10
    3 x 50 breast @ 100 pace @ 1:15
    3 x 50 EZ
    4 x 50 free @ 100 pace @ 1:20
    4 x 50 EZ

    3 rounds:
    8 x 25 kick w/fins @ :30
    -- 4 fast dolphin kick on back, 4 EZ
    1 x 100 smooth free w/paddles @ 2:00
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3500


    Managed to get myself to the pool today. With my vacation looming, my mind is not terribly in the game.

    Fort Son is home from college today!
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/05/2013

    by , June 4th, 2014 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Five times

    8 X 50 1:20--choice
    Descend 1-4/5-8
    #4 and #8 are fast

    6 X 50
    odd: build to race finish
    even: blocks--sprint 25

    $$$$$$$$ RACE PACE $$$$$$$$$$$$

    1 X 100 blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  3. Just not feeling strong today

    by , June 4th, 2014 at 07:29 AM (Mixing it up this year)
    I did not feel like I had any speed today but I seemed to swim ok. It's just a feel for the water I guess. The breast kick hurt at first but my knee loosened up toward the end.

    400 free
    12x100@1:45 free w/paddles & bouy descend 1-3,4-6,7-9,10-12 went 1:44, 1:41, 1:39, 1:41, 1:39, 1:37, 1:40, 1:37, 1:34, 1:39, 1:37, 1:32
    400 free kick w/zoomers

    twice thru
    100@2:15 as 50 fly/50bk
    100@2:15 as 25 fly/50bk/25 br
    100@2:15 as 50 bk/50 br
    100@2:15 as 25 bk/50 br/25 fr
    100@2:15 as 50 br/50 fr
    1 minute rest

    400 free EZ

    Total 3400 meters
    Swim Workouts
  4. Workout 06/03/14: evening

    by , June 3rd, 2014 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    Had a great time last night with S'mores at our house for some of the international students and their families. It was funny that as I was getting the fire going the kids were hovering close to the house to gobble up the internet ...

    Spent the day with my wife preparing and putting in the vegetable garden today before the thunderstorms rolled through. I was going to try to sneak off to Lake George for Americade, but decided to make use of the time to work on things around house.

    Masters tonight:

    200 Swim/200 Kick/200 Pull (did extra 100)
    4 x 50 Burst and Cruise

    4 x 125 pull breath control: 3/5/7/5/3 (did extra 100)

    2 x
    - 100 Free on :20sr (did IM, IM)
    - 75 build on :15sr (did Fly, Back)
    - 50 EZ on :10sr
    - 25 FAST (did Fly, Back)

    200: Alt 50 swim/kick: ez/fast/fast/ez
    200 loosen and out
    (Masters/Rec/2400 yds/55 min)
    I always look forward to swimming with the team and catch up with happenings in between swims. I was tired after sweating out in garden, but the water felt great.

    I've been looking at a couple of LCM meets in the region this summer. Jenny Thompson meet in NH in a few weeks, and also a meet at Springfield College (MA). Not sure if either will work, but I have never competed in a LCM pool so the opportunity has my attention.
    Swim Workouts
  5. Week 88 -Tuesday

    by , June 3rd, 2014 at 07:37 PM (After a long rest)
    I had a good nights sleep and was looking forward to my swim this morning. I used local places on the website and found a pool just north of Grand Rapids where I was staying at the Rochester high school. The pool was great and since I was a visitor they did not charge me to swim. Even if they had charged me the $2 fee would have been well worth it; the pool was an 8 lane 25 yard pool with good depth, cleanliness and pace clocks. Tom emailed me I a workout and I had a good time. This one was tougher than it looked but with less yardage I felt pretty good at the end.

    Warm up
    10x100 on 1.20

    Main sets
    4x(2x25 AFAP on 30 with a turn, 4x50 kick on 1min fast, 2x100 build on 1.40)
    100 easy
    8x75 on 1.10 swum as catchup, finger tip drag, aeroplane drills

    Warm down
    100 easy

    Total 3600scy

    I felt pretty decent during the warmup. The main set was intended to be swum at a pretty high tempo on everything. The AFAP 25si was holding 13s. The kick I was holding 40s and build 100s I held 57 and 58s. I felt really smooth today with pretty decent easy speed.
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/04/2013

    by , June 3rd, 2014 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45
    3 X 100 kick 2:30
    1 X 100 swim --

    1 X 400
    50 stroke/50 swim
    Fins optional

    4 X 50 1:20 choice
    Descend 1-4 #4 @ 100%

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds, choice

    4 X 50
    odd: easy
    even: blocks @ 100%

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  7. Distance day

    by , June 3rd, 2014 at 07:29 AM (Mixing it up this year)
    My elbows are causing me issues and I just need a new body all together. This getting old stinks. I did manage an unintentional descend set.

    400 free
    400 free kick w/zoomers

    4x500@8:30 free w/paddles & bouy went 8:21, 8:08, 7:57, 7:51 not intentional

    200 free EZ
    300 free kick w/zoomers
    100 1 arm fly w/zoomers
    100 free EZ w/zoomers

    Total 3500 meters
    Swim Workouts
  8. Monday, June 2

    by , June 2nd, 2014 at 09:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull w/paddles
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    100 EZ

    10 x
    50 @ 100 pace @ 1:00
    50 EZ @ 1:30

    100 EZ

    8 x 75 done as
    odds = 3 x 25 AFAP kick w/fins @ :30
    evens = EZ

    6 x 25 w/parachute & fins & paddles
    100 EZ

    Total: 3050


    I went to the pool with no workout in mind and feeling slothful and disengaged. With no meet in sight, I am apt to take up another sport! Still, I feel like I got some solid work in. Took a break from USRPT. I like it, but just can't do it every day. Plus, I still like HIT, though it is a more difficult way to train for 100s.
  9. June 2nd - I've been run over by a freight train

    by , June 2nd, 2014 at 09:13 PM (Grandma Got Run Over By A Swim Team)
    First ATAC practice in over a week, and of course, the team is out in full force, causing the lanes to be extra crowded with kids who aren't used to seeing an old lady in their lane - and of course, I'm swimming like dog meat. Arggh!
    Survived the "warm up" hour, of about 3000 LCM, and then moved to the "leisure" lanes & did the next 1700 "solo". There was no way I was going to be able to keep 400's on the 6:30 - in fact, today I was lucky to come IN at the 6:30! So I modified it as you will see. Nonetheless, it was awesome to be in the pool, the water was delightfully cool & felt "crisp" if you know what I mean. Weather was beautiful as well, so I have nothing to complain about.

    600 back/free
    2 x 300 pull w/20 sec rest btwn ea
    600 reverse IM - drill/swim/drill by 50
    12 x 50 @ :50, desc in groups of 4
    6 x 100 pull @ 1:30
    100 easy
    4 x 400; swim, back/free, breast/free, pull w/20 sec rest btwn ea
    100 easy
    Total: 4700 LCM
  10. Week 88 - Monday

    by , June 2nd, 2014 at 07:46 PM (After a long rest)
    I had an awesome Sunday with the family. My wife and I spent the morning working in the garden followed by a swim with my kids. The weather in Dallas was awesome and it was so nice getting stuff done around the yard and spending time with my wife and kids.

    After a long day in the sun we all went to bed early and I felt great when I woke up for practice today.

    Today's workout was long course.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets
    12x200 pull with paddles on 3mins descend 1-4,5-8,9-12. Instructions were to have a big descend hence the send off.
    100 easy
    10 min kick done as 20 seconds fast 10 seconds easy
    4x50 doggy paddle concentrating on catch on 1.15

    Warm down
    200 easy

    Total 4200lcm

    I was under instructions to really descend the 200s and did as instructed going,
    round 1 - 2.25, 2.20, 2.17, 2.16,
    round 2 - 2.24, 2.20, 2.17, 2.15,
    Round3 - 2.24, 2.19, 2.17, 2.12.

    I felt strong the whole way.

    On the 10 minute kick I went just under 600m which equated to a 1.40 average which I was very pleased with. I thought the idea of doing doggy paddle a little odd at first but after Tom explained that he wanted us to work on our catch it made more sense. The challenge I found was not dropping my elbows which was exacerbated because I was told to keep my head up. By the end however I got it and i found it a surprisingly good drill for high elbow.

    I am traveling to Michigan this week and will be training on Rockford tomorrow and then Dearbourn Wednesday and Thursday. Wednesday and Thursday will be outdoor at a 50m pool with the Michigan masters while tomorrow will be short course on my own.

    It's looking like I won't be doing the south central long course zone meet due to the fact that my daughter has a meet on the same dates and her swimming takes priority. Tom mentioned doing an inter squad meet before worlds at our pool which will be good so we can practice our relay starts. I think we will have a very good 160-180 year relay at worlds in both the medley and free relays. We also will have both a medley and free mixed relay so everyone who is going will get the opportunity to do at least one relay. I can't wait!
    Swim Workouts
  11. Workout 06/02/14: evening

    by , June 2nd, 2014 at 06:14 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but the weather was delightful when I was able to enjoy it. Today after work:

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull (board/AP/buoy)
    050 100 150
    100 150 300
    050 100 150

    100 easy and out
    (Solo/Rec/1850 yds/35 min)

    Campfire and s'mores tonight
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/03/2013

    by , June 2nd, 2014 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    1-4: long and smooth
    5-8: Descend to fast

    3 x 200 3:30
    Negative split

    8 X 50 kick 1:15
    #5-8: 25 fast/25 moderate
    1 X 100 swim

    6 X 50 build/choice 1:15


    1 X 50 blocks @ 100%
    5 x 50 easy swim down 1:10
    Swim Workouts
  13. Sprint Day? What is that?

    by , June 2nd, 2014 at 07:43 AM (Mixing it up this year)
    If this was a sprint day it was not good by any stretch of the imagination. I just can't seem to get moving at that kind of speed. But I will keep trying.

    Did 20 minutes weight lifting yesterday and did not use paddles at all today.

    400 free
    8x50@1 free
    8x50@1:15 free kick w/zoomers
    8x50@1 free descend 1-4, 5-8 went 51, 50, 50, 49, 53, 51, 51, 47
    4x100@2 free as 75 mod + 25 sprint went 1:41, 1:42, 1:42, 1:43
    3x100@2 free as 50 mod + 50 sprint went 1:40, 1:41, 1:41
    2x100@2 free as 25 mod + 75 sprint went 1:39, 1:40
    1 minute rest
    100 free for time went 1:31
    8x50@1:05 free odds fist drill evens easy swim
    100 kick w/zoomers

    Total 3100 meters
    Swim Workouts
  14. 5|31|14 and 6|1|14 SCM

    1500 yesterday - drills, hypoxic free, UW goofing around

    1625 today -
    500 warmup
    10 x hypoxic free 25's / 25 easy kick with fins on 1:00
    7 x 25 kick on 0:50
    450 kick

    Haven't blogged drylands for awhile but been doing them, just not as much with approaching meet, back problems, knee problems and stuff.

    4 sets of hip flexor work on cable machine (anchored to shoe lace)
    side plank while 5 lb DB lateral raises

    • 10 reps each side/shoulder

    ab rollers, using chair on rowing machine
    • 10 reps

    DB bench presses
    • 10 rep w/t 20's, 30's, 45's, 50's
    • 7 reps with 75's

    hip stretching
    lunges with 50lbs on guided squat rack with band kit resistance

    • 3 sets

    vertical jumps with band kit
    rows (rt rear delt limited)
    wrist curls

    K, better start tapering the dryland too. Also, need to untaper life stress, sleep, and continue my daily couch potato régime.

    Updated June 1st, 2014 at 09:12 PM by __steve__

  15. Is that a pickle I see?

    by , June 1st, 2014 at 08:41 AM (One Stroke at a Time)
    4 x 3 x 50 on 55 drill 1 each stroke-kick-swim
    4 x 100 on 2:00 25 IM order/75 free
    5 x 200 on 3:20 25 fly/175 free
    100 easy
    2 x 50 on 1:00 1 fly/1 free
    5 x 100 on 1:50 50 stroke/50 free
    4 x 100 pull on 2:00
    100 easy
    3800 meters

    I actually swam 5 days in a row this week. There was a 1/2 and 3/4 work-out due to weather. I was quite tired by the end of this. I have forgotten that a 50 LCM fly is actually way longer than a 50 SCY fly. Near the end of practice, I noticed my friend Nicole with her fins on at the bottom of the deep end of the pool (I could have never made it down there but she plays underwater hockey and this was no problem). She was inspecting something on the bottom of the pool that was long and tubular. She decided it was a turd or a pickle, somehow managed to get it up to find it was indeed a pickle. The origin of the bottom dwelling pickle is unclear.

    After practice I stayed at the pool to watch my oldest swim in Rice's Double Up Meet. He's 10 so swam the 100-200-400 free (and dropped 7-11-26 seconds respectively). By the end of this, I was exhausted. Hopefully, I'll get back to the pool today.
  16. How I learned to swim... and found Masters Swimming

    by , June 1st, 2014 at 12:00 AM (From the Executive Director: U.S. Masters Swimming's Journey)
    I learned to swim as a youngster, playing the game “Marco Polo” with my brothers in our grandparents’ swimming pool. I also swam a couple of years with summer league programs. It wasn’t until my junior year in high school that I had my first swim team experience. I had the minimal talent required to swim four years at Georgia Southern University, and it was there that I discovered my love of swimming.

    After college, I swam on several Masters teams and ended up qualifying for the 2000 Olympic Trials at the age of 28. At the Trials, I was in an outside lane in the first heat, which is reserved for those who barely make the qualifying time. Nonetheless, I was in the big dance and my swimming dreams were fulfilled. Or so I thought.

    Inspired by Michael Jordan and the “Just Do It” era, I told my college swim coach that I wanted a career in sports marketing. Thinking I had starry eyes for what sports marketing meant, he gave me a job cleaning our football stadium. Two years later, surprised I hadn't quit, he gave me a job selling tickets via telemarketing and selling program ads by cold calling businesses on foot.

    When I graduated, my alma mater created a sports marketing internship for me and paid for my grad school. I learned that when you just won't quit, and you carry yourself with integrity, perseverance, and the right attitude, it will pay off in the long run.

    Twenty-four years later, I’m having fun leading a national governing body in the swimming industry. My swimming journey and dream of inspiring others to swim continues on.

    Today, I consider myself a fitness swimmer. Balancing a rewarding and busy career with twin toddler boys doesn't leave as much time as I'd like for training. I sit on several industry boards and I'm on a mission to make sure our favorite form of exercise is no longer the best kept fitness secret in this country.

    Updated July 18th, 2014 at 03:30 PM by Rob Butcher

    Staff Blogs
  17. Can't believe my day

    by , May 31st, 2014 at 11:32 PM (Mixing it up this year)
    I get to the Y and the guard doesn't show. By the time the aquatics director shows up we fine out the pool is cloudy and has NO chlorine in it. Off to the Aquatic center in Savannah I go. I get there and they have a short course meet.

    Lucky for me they had 4 lanes for lap swim bit I did have to deal with young kids jumping in where they shouldn't.

    So just got it done.

    500 free
    500 free kick w/zoomers
    200 torque drill
    200 scull drill w/zoomers
    3x200 @4:00 fly as 50 rt/50 lt/50 kick/50 swim
    500 kick w/zoomers
    500 free EZ

    Total 3000 yards
    Swim Workouts
  18. May 31, 2014

    by , May 31st, 2014 at 03:30 PM (Grandma Got Run Over By A Swim Team)
    Back from a nice vacation - but no swimming in over a week. Mi espalda tiene MUCHO dolor from being stuck in the car for 7 hours on Friday. Swam a paltry 3200 last night (solo) to get the kinks out, and could sorta feel my lower back hurting, but this morning, when I got up, you would think I had slipped a disc or something (in my sleep?). Tried to go to the gym, but wasn't able to do much of anything - got a massage, went to the pool, paltry 2000 thanks to my back, home again - tried to clean the pool - now I have 2 percocets in me, and I am still not only awake, but still hurting. Fortunately, I know this shall pass - I just hope it's gone by Monday, so I can get after it again. Funny, how last month, the meet in October seemed like a long ways away, but now, suddenly seems right around the corner. With all the upcoming excitement this summer (we're getting a new kitchen! and my boy comes home from the Netherlands!!) time will fly, I'm sure. So I want to get healthy, (and thinner) and drop some time! Today, however, the spirit is willing, but the body is weak.

    Updated June 4th, 2014 at 10:23 PM by Celestial

  19. Week 87 - Saturday

    by , May 31st, 2014 at 03:14 PM (After a long rest)
    I woke feeling very tired again today. We swam an hour earlier than we normally do on a Saturday due to the meet. Like yesterday we swam at the same time as the kids but unlike yesterday the masters had there own workout and it was tougher than the kids workout so I stuck with it. We swam long course today.

    Warm up
    4x200 swum by 50, free and back on 3mins

    main set
    4x(2x50 on 40, 2x100 back free by 50 on 1.30)
    10x100 swim with fins on 1.05
    200 easy
    5x100 kick on 2mins

    warm down
    300 easy

    total 4000lcm

    i was holding 33-35 on the fast 50s, 1.15-1.17 on the back free 100s. On the 10x100s with fins I was hurting big time and made the first 4 then had to take 30 seconds and then had to take another 30 seconds at 7 before finishing it up. This was really tough today. On the kicks I was holding 1.45-1.47s.

    After swimming i lifted but cut but cut it pretty short today only doing two rounds instead of 3, so I did round 1 at 80% effort and round 2 at max effort. I did the following exercises

    2x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside).
    Swim Workouts
  20. Friday, May 30

    by , May 31st, 2014 at 10:22 AM (The FAF AFAP Digest)

    Swim/SCY @ Sewickley Y

    Warm up:

    700 various

    Main sets:

    8 x 50 cruise free @ :45
    masters minute

    8 x 25, burst SDK + cruise @ :45
    masters minute

    8 x 50 @ :50
    -- I did these kick w/fins trying to hold around :30-:31 (sort of 200 pace)
    200 EZ
    4 x 50 @ 100 pace @ 1:00
    -- ouch
    -- I tried hard on all of them, but only the first one was truly target 100 pace with that interval
    100 EZ

    4 x 50 @ :50
    -- cruised them backstroke kick w/fins
    4 x 25 AFAP @ 1:00
    -- 2 back, 2 kick
    200 EZ

    4 x 50 @ :50
    - cruised them back kick w/fins
    1 x 50 AFAP (breast w/fins, 27)
    100 EZ

    Total: 3050


    It was so nice to see my Sewy buddies and swim with a team. I was a bit tired after spending the day landscaping again. Since long course is now off, I'm back to doing a lot of kicking and SDK work.

    It looks like a gorgeous day here today!
    Swim Workouts