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  1. Tues-Wed, Jan 6-7

    by , January 7th, 2015 at 09:52 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main Sets:

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

    4 x (25 AFAP from the blocks + 75 EZ)
    100 EZ

    Pyramid 50 frees: 9 x 50 @1:30
    -- 5/6/7/8/9/8/7/6/5 fast strokes
    250 EZ

    broken 100s w/fins (4 x 25 @ :30):
    broken 100 AFAP breast + 150 EZ
    broken 100 fly @ 100 pace + 150 EZ
    broken 100 AFAP back kick +1 50 EZ
    broken 100 fly @ 100 pace + 150 EZ

    Total: 3400



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


    Wednesday:

    60 minutes of drylands


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


    I actually felt surprisingly decent in the pool on Tuesday. Times seemed to be fairly fast too -- faster than I was going in the shallow hot pool. The pyramid 50 frees were my first fast strokes of free since early August. I finally feel like I might be able to get back to swimming free and fly more regularly. I'm not sure what my next USMS meet will be. The Albatross meet is not on the PV schedule yet ... I will likely have some anxiety about it after being injured and not competing for so long.

    I'm very excited too -- I just booked my trip to Paris to visit my BFF. I leave on Feb. 14. Can't wait. Have the list of Paris pools that Patrick kindly gave me, so hopefully I can tear myself away from the sights to go swimming a couple days! I was disheartened to read about yesterday's psychotic terrorist attack there, and hope things settle down before I leave.
  2. Week 119 - Wednesday

    by , January 7th, 2015 at 08:31 PM (After a long rest)
    I had a good night of sleep but fell asleep with my iPad on my lap and woke around 11pm with a kink in my neck. Luckily it had gone when I woke up but I had leg aches and pains from lifting yesterday. Today's workout was tough and again longer than has become typical with our race pace training.

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

    Main sets
    6x200 with snorkel and cardio cap on 2:40 descend 1-3 and 4-6
    100 easy
    16x50 on :50 swum at 200 race pace
    200 easy
    8x75 kick on 1:20

    Warm down
    10x50 perfect free on 1min

    I felt awful during the warmup but felt much better during the main sets today. I have a slight pinch in my left shoulder when I swim at slower speeds. I feel very old with aches and pains all of a sudden. On the descending 200s I went 2:10, 2:06, 2:03, 2:08, 2:05, 2:03. I was surprised how good and strong I felt based on how bad I felt during the warmup. On the 16x50s I started out on :26 on the first 2 and then held :27s until the last one where I dropped down to :26. This was much harder today dropping to a :50 send off as opposed to 1min. This is more inline with usrpt and it's one hell of a set. The kick set was pretty high tempo today and I was holding 1:02-1:03s on the 75s. The perfect stroke warm down was a very welcome surprise. I was expecting fast 100s from the block. I don't think I have been so pleased to swim slow in a long time.

    Updated January 7th, 2015 at 08:58 PM by StewartACarroll

    Categories
    Swim Workouts
  3. Workout 01/07/15: noon

    by , January 7th, 2015 at 06:17 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 IM drill
    400 free with AP
    500 Shark Swim
    5 x 100 on 1:20 (came in at 1:15)
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)
    --------------------------------

    Open lane today for the most part = good day. After the swim I went and gave blood. Might try the double red donation next time. Bitterly cold here in VT today, with the temps dipping below zero overnight. I guess it is January after all!

    I also entered the upcoming swim meet her in town into the USMS database. For those not desiring a trip to San Antonio at the end of April, the 4th Annual Monumental Masters Mini Meet might be just the event for you!
    Categories
    Swim Workouts , Planning
  4. 1|7|15 LCM

    300 easy free

    1500 drill with fins

    20 x 26 on 1:00 free with fins, hypoxic (13m area)
    • work turns, streamline, breakout, medium level sprint

    10 x 26 on 0:30 free with fins, hypoxic (13m area)
    • work turns, streamline, breakout, mild level sprint

    100 flutter kick fast
    • 1:51

    100 back with fins
    • 1:24

    250 flutter kick

    Whenever swimming near top speed, I must concentrate on form with light sprinting and forget the all-out effort, which isn't any faster for me. With the 26m stuff, as soon as I worked my form and streamline, the time dropped an entire second!

    Plan to accomplish weight training tonight
    Categories
    Uncategorized
  5. 100%

    by , January 7th, 2015 at 01:50 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    “Dear Rob, I received a swim cap, bag tag and desk statue from USMS for my $100 contribution to the Swimming Saves Lives Foundation. By my math, you probably spent $30 on all this stuff (including postage). I expect when I make a donation that the contribution will go toward the cause and not be wasted like this.”

    So went an email I received recently. This writer brings up a good point, one that other Swimming Saves Lives Foundation donors may have wondered about.

    The good news is, 100 percent of donations to SSLF go to its core objectives: raising awareness and providing funding for adult learn-to-swim programs. Allow me to explain.

    In 2010, we established the Swimming Saves Lives Foundation as a structured committee under the USMS nonprofit umbrella. By establishing SSLF as a committee under USMS, rather than a standalone nonprofit, we avoided the time consuming and expensive process to set up and maintain a nonprofit: monthly, quarterly, and annual tax filings, independent CPA firm audits, insurance, legal, seated board of directors, bylaws, etc. These processes are already in place for USMS as it was incorporated in 1978 as a 501(c)3 nonprofit.

    This model allows USMS to absorb 100% of the costs to operate SSLF, which includes presenting donors with thank-you gifts and building the SSLF brand with bag tags, swim caps, and other items that can be displayed; as well as providing goggles, caps, and banners to program partners who are doing the core work: teaching adults to swim.

    Thus, 100% of contributions made to SSLF go to a dedicated account for the benefit of SSLF. Our hope is that once adults learn to swim or improve their swimming skills, they’ll have the confidence and desire to continue swimming in a Masters Swimming program and experience the lifelong benefits of swimming.

    Over the past two years, SSLF has awarded $110,000 in grants to more than 30 partners who are teaching adults to swim and providing opportunities for those adults to continue swimming once they learn. Each year the demand for grant support grows—the number of applications totaled more than 50 this past year.

    The $110,000 provided was received from more than 6,000 USMS members who have generously made contributions to SSLF the past two years. If SSLF wasn’t under the USMS nonprofit umbrella, the costs to operate it as a standalone nonprofit would be so high that our ability to give and make a difference would be greatly diminished.

    Experts have advised us that this model—SSLF under the USMS umbrella with USMS absorbing the costs—is the best strategy to make the greatest impact on our cause. Once SSLF reaches a base of about $2 million in its account, when it can potentially be self-sustaining, it would then make sense to review SSLF becoming a standalone nonprofit. As of January 1, 2015, the SSLF account has accumulated a balance of approximately $260,000.

    There’s one other important point that should please donors and reinforce our support for SSLF: 100 percent of the USMS Board of Directors and 100 percent of the USMS National Office staff contributes to the Swimming Saves Lives Foundation.

    Updated January 7th, 2015 at 01:57 PM by Rob Butcher

    Categories
    Staff Blogs
  6. Sarasota Y Sharks Masters 5:30 AM Workout 01/08/2015

    by , January 7th, 2015 at 11:50 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    One hour workout today.

    SCY
    3 X 100 1:40 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 50 swim

    32 X 50 1:00
    1-8: 2fly/2 back/2 breast/2 choice-no free
    1 fast
    1 easy
    2 fast
    1 easy
    3 fast
    1 easy
    4 fast
    1 easy
    5 fast
    5 easy--swim down
    $$50's 9-32 are choice
    Categories
    Swim Workouts
  7. Worked a little harder than planned

    by , January 7th, 2015 at 09:37 AM (Mixing it up this year)
    The least number of people were in the fastest lane so I kicked it up a notch.

    300 free
    6x50 free
    300 free w/paddles & bouy
    12x25 free

    400 free as 75EZ/25F/50EZ/50F/100EZ/100F w/paddles & bouy
    4x100@1:30 free w/paddles & bouy holding 1:22's
    50 free EZ
    8x50@1:05 free sprint held 40's
    200 free EZ
    300 free moderate w/paddles & bouy
    3x100@1:30 free w/paddles & bouy holding 1:22's
    6x50@1:05 free sprint held 39's
    50 free EZ

    Total 3600 total
    Categories
    Swim Workouts
  8. Week 119 - Tuesday

    by , January 6th, 2015 at 09:19 PM (After a long rest)
    I continued to watch the "Search for Lost Giants" series on the History channel app on my iPad last night. Last nights episodes were as equally as interesting but unfortunately I fell asleep towards the end of episode 4 so will re watch it tonight and hopefully watch the last two episodes. I slept great but was tired when I woke this morning. Today was my lift and easy swim day. This week I am doing 10,8,6 reps by round and trying to lift heavier than last week. I once again primarily focused on my legs.

    10 mins of vasa swim trainer
    3x(leg press, lunge, leg curls, leg extension, squats)
    10 mins abs done as 2x(flutter kick, crunches, leg extension, plank, flutter kick)

    I managed to get back to my lifting weight from before SPMS today. My legs were fried by the time I did my easy swim today.

    400 swim with snorkel
    6x50 catchup on :45
    4x100 kick on 1:45
    6x100 with snorkel on 1:30
    300 easy

    I am tired.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 01/07/2015

    by , January 6th, 2015 at 01:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sixty minutes only today

    SCY
    WARM UP:
    3 X 100 1:40
    1 X 150 2:30
    3 X 100 1:30
    1 X 250 3:45
    3 X 100 kick 2:15

    10 X 200 pull 3:00
    1/2:Long and strong
    3/4/5: Descend
    3/7: Long and strong
    8/9/10: Descend

    WARM DOWN
    Categories
    Swim Workouts
  10. January 5th 2015

    by , January 6th, 2015 at 10:56 AM (Trying to Train Smarter, Not Just Harder)
    Dropped my son off at Tampa this weekend & got to watch a silly relay meet they helod - funniest one was a SNARF - it was a 500 free, and swimmer #1 dove off the block, and then quickly #2 and #3 dove it on each others heels. Every 50, they would rotate who was leading the lane, until the end, and then they were supposed to try and finished almost simultaneously, as the last swimmer to the wall in the lane was when we stopped the clock. It was just "horrible" (lol) temperature of 82, got a little bit of sun on my nose while timing - had to roll my pants up & take off my shoes so I didn't get soaked on the deck from all the flip turns!! Hahaha - it was nice to be at a meet again.
    Workout this morning:
    800 back/free
    300 kick
    2 x 300 pull
    6 x 100 alt 1:30 & 1:45
    4 x 150 stroke/free/stroke
    200 easy
    Reverse 400 IM, drill/swim by 50's (except on the fly, it was fly/free by 25)
    12 x 50 @ :50
    100 easy
    Total: 4200 LCM
    Categories
    Uncategorized
  11. A Little dizzie today but that is par for the course

    by , January 6th, 2015 at 08:36 AM (Mixing it up this year)
    Still battling a cold but managing to swim.

    500 free
    500 free kick w/zoomers
    200 breast pull w/paddles & zoomers
    200 accordian drill w/snorkle
    200 breast scull drill w/bouy
    200 breast kick
    200 breast in 3:52 not too good but ok for how I feel
    200 free
    200 free kick w/zoomers
    100 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  12. Workout 01/05/15: morning

    by , January 5th, 2015 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    Had a fun time on Saturday night, as Lena and I treated my workmates and spouses to a few games of bowling as a Christmas gift and we had a great time.

    After dropping the kids off to school this morning I was able to get another quick swim in, still just trying to reestabish the habit of swimming:

    200 Free/200 Back/200 IM drill
    400 with AP
    100 easy
    4 x 50 quarter's strong
    200 loosen and out
    (Solo/Rec/1500 yds/35 min)
    --------------------------------

    Updated January 7th, 2015 at 06:20 PM by rxleakem

    Categories
    Swim Workouts
  13. 1|5|14 LCM and yoga / drylands yesterday

    yesterday

    Squats on machine - standing calf raise like squat machine (easier)
    2 x 30 reps of 190
    • first set in 2 minutes
    • 2nd set in under 1 minute


    LCM (28 minutes)

    100 drill with snorkel
    300 drill with fins and snorkel
    100 drill with fins

    7 x 100 as 50 fast / 50 easy on 2:00 with FINS and snorkel
    • fasts: 30, 29, 29, 30, 30, 29, 31

    20min yoga stuff

    Updated January 5th, 2015 at 10:39 PM by __steve__

    Categories
    Uncategorized
  14. Jan. 3-5

    by , January 5th, 2015 at 04:52 PM (The FAF AFAP Digest)

    Saturday Jan. 3


    60 minutes of drylands and 20 minutes of stretching/yoga


    Sunday:

    Swim @ Sewy with 5 other Sewy masters

    I was pretty tired, so cruised most of it. I also wanted to go to yoga later, so saved up some energy.

    600 various
    8 x 50 @ :50
    8 x 25, SDK to 15 m and cruise @ :45
    Jim's silly pyramid set:
    lengths: 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1 @ :30 per 25
    -- I did them with fins. First length of each segment fly@ 100 pace then cruise backstroke kick
    100 EZ

    Total: 2900


    Vinyasa Flow, 75 minutes

    I haven't been to a yoga class in simply ages. I rather prefer the bikram poses, but I just can't stand the bikram heat. The vinyasa temp of 85-90 is just so much nicer. And this studio is only 5 minutes from my house. I can do the bikram stretches on my own. Several of those are really good for opening up the chest and pecs.


    Monday:

    I was due for a day off after 7 days in a row. And I welcomed a day home alone in my house after all our holiday company. I did stretch and do my rehab exercises for 45 minutes. I feel better since I recommenced stretching, and I'm going to try to get to yoga once a week. My left shoulder is finally feeling better too. I am really psyched to swim in a cold deep pool tomorrow at Pitt. It's been along three weeks of crap pools.
  15. Week 119 - Monday

    by , January 5th, 2015 at 02:17 PM (After a long rest)
    I stayed up a little later than usual last night watching a history channel show on my iPad called "Search For Lost Giants". I still had a great night of sleep and woke up ahead of my alarm this morning. Todays workout was longer than usual and probably the most yardage I have done since worlds.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    100 easy

    Main Sets
    3x(3x300 pull descend 1-3 on 3:45)
    300 IM
    6x100 kick on 1:45
    6x50 swum as 25 fast no breath free, 25 drill on :50

    Warm down
    200 easy

    This was basically our 10x300's set swum slightly differently. I struggled getting going today but after the first 2 I seemed to get into a rhythm. On round 1 I went 3:15, 3:10, 3:06, Round 2 I went 3:07, 3:05, 3:03 and on Round 3 I went 3:06, 3:04, 3:02. I was pretty sore after these and basically swam through the IM although 75 fly after all the pulling was kind of interesting. On the kick I held 1:25-1:27s. The 25 fast no breathers I was going 14's. This workout was swum in about 75 minutes so 5k is a lot of swimming in a short time.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 01/06/2015

    by , January 5th, 2015 at 12:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sixty minutes only today.

    SCY
    12 X 100
    4 on 1:40
    4 on 1:30
    4 on 1:25

    3 x 100 IM 1:45
    4 X 25 FAST :30 #4 on 1:15
    Three rounds.
    25's: choice--no free--

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  17. Feel like crud but still swimming

    by , January 5th, 2015 at 08:29 AM (Mixing it up this year)
    As always I stay in the pool if I can. I can actually breath in the water for some reason.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy holding 1:24's
    8x25@:45 free hold paddle with fingertips
    2x200@4:00 free w/snorkle maintain 6 beat kick
    500 free kick w/zoomers
    100 free EZ

    total 3200 yards
    Categories
    Swim Workouts
  18. 1|3|15 drylands - SCM - drylands

    Weights:

    BP, 12" wide grip
    • 3 sets of warmup, one set, 9 x 165

    Iso chest press
    • ?? x 90 each arm

    Iso lat pull (row)
    • 2 sets of warmup, one set 20 x 90 each arm

    With dumbells at thighs, swing them to overhead position
    • one set, 20 x 35 DB's



    SCM:

    pool with no markings. I did the convenient head-up dolphin kick free drill, with snorkel and fins

    • 30 x 25 on 0:40 (0:17's)
    • this is an excellent drill



    Drylands:

    20 minutes of hip movements, stretching, RC, and abdominal and side stuff

    Updated January 4th, 2015 at 04:18 PM by __steve__

    Categories
    Uncategorized
  19. Week 118 - Saturday

    by , January 3rd, 2015 at 05:36 PM (After a long rest)
    We had friends over for dinner last night and I had a late night by my standards; 9:30pm. Despite the late night it was fun for all but my kids in particular had a great time, having a nerf war.

    We had thunder storms roll through last night and my wife took care of my dogs, one of whom gets really freaked out by thunder and lightening. My poor wife had a terrible night but I did not even know it had rained let alone had thunder and lightening until I woke this morning.

    I have been lifting hard this week with focus on legs and my legs are really sore and tired as a result. I had been dreading the 16x100s swum at 500 race pace and to,my great pleasure Tom decided to do something slightly different today but in hindsight it may have actually been harder than the 16x100 set.

    Warm up
    600 free with snorkel

    Main sets
    4x100 kick on 2mins best average
    4x100 free on 1:30 swum aerobically
    4x100 free on 1:45 swum as 500 race pace
    4x100 kick on 1:50 active recovery
    4x100 kick on 2mins best average
    4x100 free on 1:30 swum aerobically
    4x100 free on 1:45 swum as 500 race pace
    4x100 kick on 1:50 active recovery

    Warm down
    400 easy

    The main set was hard. On the first round of the fast kicking I held 1:20s but my legs were really tight. On the aerobic 100s I held 1:05s. On the race pace I held 57s. On the second round of fast kick I held 1:22s and again 57s on the race pace 100s. Overall a good workout but I think in hindsight I was damned no matter the set today. Both the 16x100 and the 32x100 were hard.
    Categories
    Swim Workouts
  20. Workout 01/03/15: morning

    by , January 3rd, 2015 at 02:49 PM (Maple Syrup with a Side of Chlorine)
    New year means busy days in the pharmacy as insurances change, new deductibles go into effect, and the "why didn't you bill it last year" or "I didn't want it billed last year" choruses ring out. The joy of retail, which I was able to experience New Year's Eve, Day, and the day after! Be kind and patient to your healthcare professionals! I went to a Men's Breakfast with the boys this morning before heading to practice for ...

    "2015" Workout today with the group ...

    200 Swim/100 Kick/100 Pull
    4 x 25 drill together

    20 x 50, done as 5 x [50 kick/50 choice/50 pull/50 FAST]
    15 x 25, done as 5 x [easy/burst and cruise/FAST]
    1 x 25 easy
    1 x 15yard streamline

    100 loosen
    (Masters/Rec/2015 yards/75 min)
    -----------------------------------------------

    A fun workout to ring in a new year of swimming. Greg, Melissa, Rachel, Lena (yes, my wife swam today! ) swam the workout while Marie and Kevin did their own thing. As a team we will be transitioning to laying an aerobic base towards swimming the One Hour Swim at the end of the month, then speed work through the April meet at our home pool. Oh, the the team spoiled me with a nice treat: GoPro camera, which I will be able to put to use with underwater taping for stroke technique. Thanks, guys!
    Categories
    Swim Workouts