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  1. 6|8|15 LCM #1

    6 x 50 fr on 1:00 with fins and snorkel
    • 34's

    50 fr fast - 31-32
    50 fr fast - 33-34
    50 br med - 52
    50 bk fast - 45

    Thought these swims would be faster. The 50 back was so evil my left leg would not support my weight in the water. The LA really accumulated throughout workout, then I exploded.

    Factors which may have contributed to my experienced lack of speed:

    1. 720 lb leg presses last saturday evening
    2. The moderate 6 x 50 warmup set
    3. The fact I was wearing two raggy training jammers (*endurance jammers butt crack had ripped last week needing covering)


    Nevertheless, I really should be pushing a sub 30 here in a jammer. And 2 seconds is a long, long way from what was swam this afternoon.


    I did experience meet-like suffering which is good. Anyway, this was just the start of a series of 10 more painful LCM workout I have in store over the next 5 weeks. But I will try to avoid LA buildup next time.


    *was getting out of pool to get a board and heard a rip. Thought it was just the suit stretching over skin, butt the following day while putting them on I noticed a 5" tear behind. That means I wore it an hour like that )( hope I didn't practice block starts that day

    Did some weights today
    weighed in @ 169 - quit drinking alcohol (wine) June 1 then I loose 5 lbs

    DBBP: 1 x 23 reps x 65
    Pulldowns: 5 sets, worked up to 3 reps with 90kg
    1 set calves
    single arm cable PD's to side
    then shoulders and triceps

    Updated June 13th, 2015 at 01:42 PM by __steve__

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  2. Week 141 - Monday

    by , June 8th, 2015 at 01:50 PM (After a long rest)
    I went to bed at 6pm last night and slept solidly until 4:30am. I felt a little stiff from all the sleep but generally pretty good when I woke up this morning. The pool was setup LCM today.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    6x100 kick on 2mins
    9x300 swim descending in groups of 3 on 3:45
    8x50 on 1:10 done as 25 streamline kick with snorkel, 25 overkick

    Warm down
    200 easy

    We only have about 5 weeks until we start our Summer Nationals taper and I made a personal commitment to double down on my training the next 5 weeks. I worked the kick set holding 1:40’s. On the 300’s I went 3:35, 3:32, 3:30, 3:36, 3:33, 3:31, 3:35, 3:32, 3:30. I worked this set as hard as I could and was hoping for a bigger descend but was not expecting to go out so fast, and as I got tired it became increasingly difficult to just hold these times. I was the only one holding these times with a couple of others going off 4mins and most going off 4:30. I recall doing a set like this last summer but this is about as fast a send off I have done on this set LCM. My lats are very sore as I write this up. On the overkick we were asked to hold 8 beat kick for the entire 50 and I was whooped. The aerobic threshold set was really tough and I suspect I will feel it for a few days.

    I am off to California tonight and don’t get into San Jose until 9pm pacific. I am planning on swimming with Stanford masters tomorrow and Wednesday and then swimming with pwb at Burlingam Masters on Thursday. Should be a great week of training.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 06/09/2015

    by , June 8th, 2015 at 11:47 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout

    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20

    1 X 300--50 stroke/50 free

    6 X 100--choice--2:30
    odd: easy
    even: 85/90%

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

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. workout 06/08/15: morning

    by , June 8th, 2015 at 09:09 AM (Maple Syrup with a Side of Chlorine)
    Enjoyed a beautiful Sunday with the ability to ride my motorcycle to church and then to the nursing home service in the afternoon. I then took a cat nap on the front porch as the gently breeze helped to move the clouds effortlessly through the blue sky. After supper I again staked out options for the summertime - local music/theater/festivals to take in with the family and more planning for our Ohio trip in August as well as the LGOWS. I hope to sure up hotels and itinerary's by weeks end.

    An easy swim after dropping the boys off at school ...

    200 Free/200 Back/200 IM drill
    800 shark swim
    100 easy and out
    (Solo/Rec/1500 yds/25 min)
    --------------------------------
    Only me and Scott in the fast lane today, but I continued on with my plan to do a recovery swim.
    Categories
    Swim Workouts
  5. Challenging distance today

    by , June 8th, 2015 at 07:38 AM (Mixing it up this year)
    Some might call this boring but it was a good set. Warm down was actually a 400 but I couldn't just leave it at 3900.

    400 free
    200 as 25 drill/25 swim
    8x50@1:00 drill/swim
    8x50@1:00 free

    21x100@1:40 free w/paddles & bouy holding 1:35's

    500 free easy

    total 4000 meters
    Categories
    Swim Workouts
  6. Week 140 - Saturday

    by , June 7th, 2015 at 03:31 PM (After a long rest)
    I don't know how I would describe today's workout. Quite a few of us were pretty broken down fter 2 straight weeks of practice with no day off. This was not a recovery workout but Tom decided to do today's main set as a competition between lanes 1-4 and 5-8. The pool was setup LCM.

    Warm up
    4x200 alternating 50 free, 50 stroke

    Main sets
    8x50 kick on 1:10
    Pick a stroke 100s on 2mins
    200 easy
    4x50 free from a dive on 1:30

    Warm down
    400 easy

    Tom gave different points for different strokes and he gave a point if you made your goal time on the stroke. The points were:

    1-Free
    2-Back
    3-Kick
    4-Breast
    5-Fly

    We did 13 rounds of which I did 12 free and 1 fly. I wore paddles and no pull bout and my goal time was 1:03. I held mainly 1:02s with a couple 1:03s toward the end. On the fly I put fine on and went 1:04. I don't seem to be able to swim fly easy and have one pace. It's sort of a plod but I made it. On the 50s from the block I went free and was 27,28,28,29. I was disappointed with the last one but I was really tired.

    I had to miss yoga because we were hosting a masters pool party at our house. We have had a lot of outdoor projects we have been attempting to do this spring which have been significantly impacted by all the rain we had. One of the outdoor projects involved building two big flower beds and moving 12 yards of bedding mix. My wife had moved a few yards in the week and I had to move the rest before the party. Last weekend we worried the party would be rained out and as it turned out it was blue sky and 95F. This made moving the dirt pretty hard work and back is still hurting from all the shoveling. I got it done and the party was a lot of fun. We had a great turn out and people seemed to have a fun time. I really enjoyed the fact that all the masters swimmers brought there kids and it was a great team/family experience.
    Categories
    Swim Workouts
  7. Sat-Sun, June 6-7

    by , June 7th, 2015 at 03:04 PM (The FAF AFAP Digest)
    Saturday: Swim/LCM/Solo @ Lebo

    Warm up:


    500 various
    4 x (25 scull + 25 free w/paddles)

    Main Sets:

    8 x 50 up tempo kick
    50 EZ

    2 x (50 @ 100 pace w/fins + 50 EZ)
    fly = 30, breast = 34

    4 x (50 AFAP w/fins + 150 EZ)
    fly = 26, breast = 30, flutter & dolphin kick = 27s
    100 EZ

    10 x 50 free w/paddles
    odds = smooth @ 1:00
    evens = 200 pace, maybe one was 100 pace @ 1:10
    100 EZ

    Total: 2,750 m



    --------------------------------------------


    Sunday: Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)

    Main Sets:

    16 x 50 w/fins @ 1:00
    -- blocks of 4
    -- 4 dolphin kick, 4 back w/paddles, 4 flutter kick, 4 breast w/paddles
    50 EZ

    5 x (50 @ 100 pace w/fins + 50 EZ)
    -- did 3 x fly (30, 30, 29), breast (35), dolphin kick (30)
    100 EZ

    6 x 50 various @ 1:10
    50 EZ

    Total: 2,500 m


    --------------------------------------


    I got two long course workouts in this weekend. Yesterday felt pretty good. I could do some swimming without finger pain (though it's still quite swollen) and my times were solid. Last night, I was at the Taylor Swift concert with Lil Fort and friends. The concert itself was great, but getting in and out of the stadium and across the bridge to the parking lot with 55,000 other people was a huge hassle. We didn't get home until 12:30 and I feel asleep at almost 2:00 am. As a result, I wasn't full of energy this am. But it was still nice to swim outside on a sunny day. I'm now at Lil Fort's very last travel soccer game somewhere out in the boonies. I had thought about going to yoga tonight, but it's a basics class and those bore me.

    Updated June 7th, 2015 at 05:35 PM by The Fortress

    Categories
    Swim Workouts
  8. Swimming well (Saturday June 6, 2015)

    Swam in the diving well at the Swim Center with Dick, Larry, Stacy. Whitney coached. The water felt warmer than 80 degrees as reported.

    Warm up:
    3 x (4 x choose your distance on 1:00--we chose 75s/4 x 25 IM order on :30/1:00 vertical kick)
    Main set:
    4 x choose your distance on 3:00--we chose 225s (held 1:12 pace or better)
    4 x 50 fast kick @ 1:30
    4 x choose your distance on 6:00--we chose 450s for the first three (held 1:12 pace on these) and a 500 for the last one (went 4:52, out in under 3:30--a strong swim for me in warm water)
    200 easy
    4 x 50 stroke, IM order @ 1:00
    Final set, with fins:
    3 x (25 underwater, 25 kick, 25 fast, 25 easy, all @ :30)

    5000 yards
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    Uncategorized
  9. Sat morning 6-6-15

    300 w/snorkel and buoy

    3 rounds of
    300 @ 5:00 descend by round
    100 back @ 2:00 ascend by round
    200 pull fast @ 3:20
    3 x 50 fast kick @ 1:00
    4 x 50 IM roll strong @ 1:05
    Rest 2:00 and repeat

    100 @ 1:45 moderate
    50 @ 50
    50 @ 45
    R/30
    100 @ 1:45 moderate
    50 @ 50
    2 x 25 @ 25
    R/30
    100 @ 1:45 moderate
    25 @ 25
    3 x 25 @ 20

    300 w/d

    4000 scy

    There was actually two more "broken 200's" written before the warm down but I needed to call Omaha and cut it short.

    Water park all day with my girls and now some relaxing and hockey.
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  10. 6|6|15 SCM / drylands

    Last nights run:
    5 x 0.36 mi on 5:00
    • 2:30, 2:17, 2:20, 2:55, 2:50


    SCM today
    about 700 warmup
    5 x 25 fr on 2:00
    2 x 25 fr on 3:00
    1 x 25 fr on 2:00

    weights:
    leg press
    • 10 x 180, 10 x 360, 6 x 540, 1 x 630, 4 (half rep) x 720

    incline reverse grip bench
    • 3 x 5 x 90

    dips
    • 2 x 10 x bw
    • 1 x 20 x bw

    single arm row on machine
    • 3 sets


    Was registered to swim at meet today but I just couldn't make it

    I'll wait for jul 24/25 lcm meet
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    Uncategorized
  11. Workout 06/06/15: morning

    by , June 6th, 2015 at 01:29 PM (Maple Syrup with a Side of Chlorine)
    I missed out on a swim yesterday after my wife tricked me into a "quick" shopping trip that included a stop at my mother-in-law's house and lunch at the local bakery. All good things, but I was looking forward to a good chlorine/counseling session. Last evening we went to my niece's birthday celebration and had a great time. We'll make it to her pre-school graduation next week.

    This morning I dropped Preston off to take the SAT's, then headed to the pool after grabbing a light breakfast and was able to get in a little earlier than the rest of the team.

    200 Fr/200 back/200 im drill
    4 x
    -50 kick on 1:00
    - 100 kick on 2:00
    - 50 fast IMO on 1:00
    - 100 IM on 1:50 [descend 1->4, 1:26->1:13]

    200 pull with big blue paddles (then joined the group)
    8 x 25 technique
    400 (every 4th 25 Fast) [used agility paddles]
    300 (every 3rd 25 Fast) [back]
    200 (every 2ns 25 Fast)

    4 x 50 as a group sharing the lane (OW survival)
    4 x (20sec Vertical Kick into 50 choice)
    (Masters/Rec/3500 yds/90 min)
    --------------------------------------

    Used the extra time to work on some IM, then had a great swim with Greg, Kevin, and Marie.
    Categories
    Swim Workouts
  12. Week 140 - Friday

    by , June 5th, 2015 at 08:00 PM (After a long rest)
    My wife was not feeling so great last night when I came home from work and was already in her pj's when I got home(a virus). She and my son had already eaten and she suggested my daughter and I have a dinner date when she got home from swimming. My daughter jumped at the idea and her choice was to go to the Ghengis Grill. We spent about an hour talking and joking and having fun. When we got home my wife was feeling a little better so, my wife, son, daughter and I sat and watched a couple of episodes of Big Bang Theory.

    I had had a good night of sleep and woke up feeling pretty good. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x100 alternating kick on 2mins and catchup on 1:45
    Descending 100s holding 800 pace starting at 1:30
    6x50 perfect stroke on 1min
    4x50 on 2 mins, with #1 free from a dive and #3 fly from a dive

    Warm down
    200 easy

    I was short of breath today and wonder if I have my wife's virus working on me or if I am just congested from allergies. On the alternating kick and free I was holding 1:40s on the kick and 1:15s. My goal hold time for the descending 100s was 1:09s. I was able to hold 1:09 throughout and went down to a 1:10 send off which I made and missed the one on 1:09. On the 50s from the block I went :27 on the free and then went :30 on the fly.
    Categories
    Swim Workouts
  13. Fast Friday June 5, 2015

    Shared a lane this morning with Larry, Kristy, Christine, Ned, and Joe. Whitney coached. I was still tired from yesterday's 150s; one reason why Fast Friday is so challenging is because it falls on Friday, at the end of a tough week of training.

    Warm up--25 minutes as:
    200 free
    25 fast/75 kick
    200 pull
    25 fast/75 drill
    Main set:
    4 x (50 fast/50 easy @ 3:00); the first three weren't great, but I managed :33 on the last one
    8:00 recovery, with a buoy
    4 x (100 fast/100 easy @ 5:00); went 1:15 (ouch), 1:14, 1:13, and finally 1:12 (:35/:37) which felt smooth and was a decent swim for me
    8:00 recovery, with a buoy
    2 x (200 fast/200 easy @ 7:00); I skipped these because I had an early meeting, but I was struggling today anyway
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  14. Change Can and Does Happen... Here's How

    by , June 5th, 2015 at 02:56 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    July 10, 2015, is circled and underscored on the USMS calendar; it’s an important date for anyone who has interest in USMS’s dry side operations.

    Why? Because July 10 is the deadline for legislation and rules proposals to be submitted for consideration, discussion, and voting at this year’s annual meeting in Kansas City, Mo., to be held Sept. 30–Oct. 4, as part of the 2015 United States Aquatic Sports Convention.

    Every fall, the USMS House of Delegates convenes at the USAS Convention to conduct its required responsibilities: elect officers, adopt the USMS budget, and vote on issues within the USMS Rule Book.

    The Rule Book contains the legislation and rules of our competitions and the HOD—composed of approximately 250 USMS members—meets each year to discuss additions, changes, and deletions to the Rule Book. All USMS members can suggest legislation or rule changes to their LMSCs, which, in turn, will decide if it will sponsor the suggestion to the HOD.

    Some changes can take years to pass. For example, it took five years for the HOD to come to agreement on relay age groups for short course yards. It took two years for the HOD to vote in favor of adding the 18–24 age group.

    Last year, 25-yard swims and 100-yard relays were proposed by the Indiana LMSC and voted on by the HOD. It fell two votes short of meeting the required two-thirds vote to be adopted. Those who proposed the rule were encouraged that it had come so close to passing on its first try.

    To some, the USMS democratic process, which often includes debate among 250 or so passionate volunteer delegates, can be a frustrating process. But in this structure, lies the opportunity for any USMS member to be heard.

    Why do I bring all this up, you ask?

    My contact information is published on usms.org and I enjoy hearing from members. Many letters pay compliments to our programs and services and members write to tell me how their Masters Swimming experience has changed their lives. Of course I love reading those emails.

    But I’m also grateful and interested to hear from members offering constructive criticism: suggestions for new programs or benefits, or recommended policy changes. Whether I agree or disagree, I appreciate the feedback.

    One topic that’s been appearing with more frequency in my inbox is the recommendation that USMS implement drug testing for Masters swimmers who are competing at the highest levels. My response to these members is this:

    If you have a piece of legislation or rule that you believe USMS should adopt, please contact your LMSC representatives. They can help you with the process of submitting the suggestion. Just remember to have your submission in by July 10 if you want the House of Delegates to consider it.

    Updated June 5th, 2015 at 03:03 PM by Rob Butcher

    Categories
    Staff Blogs
  15. Sarasota Y Sharks Masters 5:30 AM Workout 06/08/2015

    by , June 5th, 2015 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    SCY

    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 X 400--choice swim

    6 X 50 1:15
    1-3: perfect stroke
    4-6: descend--#6 @ 100%

    3 x 100 2:15--choice
    Swim all 3 @ 85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  16. Bringing up the rear

    by , June 5th, 2015 at 07:27 AM (Mixing it up this year)
    For the first time in a couple of weeks I was actually bringing up the rear in the lane. No one from the slower lane decided to join us. This was a just try to keep up day.

    400 free
    4x100@1:45 free
    4x50@1:00 free

    2x100@1:40 free w/paddles & bouy
    4x50@:50 free w/paddles & bouy
    8x25@:30 free w/paddles & bouy
    200 free w/paddles & bouy

    4x50@:50 free w/paddles & bouy
    8x25@:30 free w/paddles & bouy
    2x100@1:40 free w/paddles & bouy
    200 free w/paddles & bouy

    8x25@:30 free w/paddles & bouy
    2x100@1:40 free w/paddles & bouy
    4x50@:50 free w/paddles & bouy
    200 free w/paddles & bouy

    200 free
    100 free EZ

    Total 3700 meters
    Categories
    Swim Workouts
  17. Thursday June 4, 2015

    Shared a lane with Larry, Chris, Sharon, and Colin. Still trying to shake off my cold. The pool was set up long course. Whitney coached.

    Warm up:
    3 x 300 as 100 free/100 10-3-10/100 pull
    Main set:
    5 x 150 @ 2:10, "mile pace"; averaged 1:05-1:06 which is a bit slower than mile pace, but this is a relatively tight interval
    150 easy
    8 x 50 kick, fins optional; I went without fins because I am trying to develop my kick and did them on 1:10
    5 x 150 @ 2:10; averaged 1:05-1:06 again
    150 easy
    8 x 50 pull @ 1:00, three breaths/length, no sweat
    5 x 150 @ 2:10; pulled these and again averaged 1:05-1:06, but I was leading the lane on this round so I lost my draft
    8 x 50 IM order, one @ 75% and one @ 85%

    4800 meters
    Categories
    Uncategorized
  18. Wed-Thur, June 3-4

    by , June 4th, 2015 at 04:27 PM (The FAF AFAP Digest)
    Wednesday:

    Heated Vinyasa Flow, 75 min

    -- This was one of the more rigorous vinyasa flow classes I've attended. It depends so much on the who is leading the class.



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    6 x 25 burst SDK + cruise
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 2:30-3:00
    100 EZ

    6 x
    50 @ 100 pace (mostly slower than usual)
    50 EZ
    100 EZ at end

    10 x 100 w/fins @ 1:30
    odds = free w/paddles, descend to fast (:57)
    evens = moderate kick
    100 EZ

    Total: 3650


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

    I tried doing some swimming without paddles today. It didn't hurt too much, but felt terribly odd and was slow. The only thing that feels normal at this juncture is free w/paddles since that is my main source of swimming the last few weeks.
    Categories
    Swim Workouts , Yoga
  19. Sarasota Y Sharks Masters 5:30 AM Workout 06/05/2015

    by , June 4th, 2015 at 11:46 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    1 x 100 moderate 2:15
    4 X 50 1:15
    Four rounds--choice
    50's: odd: fast even: easy

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Week 140 - Thursday

    by , June 4th, 2015 at 08:38 AM (After a long rest)
    This morning had that déjà vu feeling. I had a decent nights sleep and headed to the aquatic center for dryland and an easy loosen up swim.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick, oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming
    400 free with snorkel
    6x50 catchup on :50
    12x25 open, close, easy, fast on :40 with fins
    300 free easy

    like Tuesday the abs were brutal and particularly the last round. I think I have 5 rounds of great form down but that 6th round is hard. It probably does not help that as we go through the rounds I have started adding in some harder tweaks. Today I went down on my forearms for the planks on the last three rounds and added knee to outside of elbows on the last two rounds of these. I was also doing oblique v sits on the last two rounds instead of crunches. Long story short this hurt! I guess that's a good thing.

    After the 2nd round of abs today one of the pro trainers came in and said out loud, "good morning crazy ab guys". I guess this was meant as a joke but it's funny how people build an image in there mind. I could understand "crazy swimmer dudes" or something like that. My training group have definitely increased our core emphasis and I believe we are starting to see some body changes and I hope we will soon start to see some pool improvements. I don't have a six pack(due to the loose skin left from when I was bigger) but I have more stomach definition and I feel like I can kick stronger in the pool. I am hopeful that my underwater work combined with core work will help with my back and free.

    My my knee and shoulder still hurt in the water.
    Categories
    Swim Workouts