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  1. 6|25|15 LCM

    by , September 26th, 2015 at 04:55 PM (Blog)
    10 x 100 on 5:00 as 50 fr strict (3 breaths) / 50 ez br (odd) bk (even)

    17 x 12.8M on 1:00 dive from side and 7-9 UWSDK's
  2. Fri-Sat, Sept 25-26

    by , September 26th, 2015 at 03:48 PM (The FAF AFAP Digest)
    Friday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    deadlifts, 90 x 4 x 5
    pull up negatives, 3 x 5
    supine flutter kicks on bosu, 2 x 100
    russian twists on incline w/plate, 25 x 3 x 25
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    glute isolator, 50 x 3 x 5 each leg
    med ball slams, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    resisted standing broad jumps, 30 x 2 x 5
    altitude drops, 5

    Saturday: Swim/SCY/Solo

    Warm up:

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

    Main Sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    4 x
    4 x 50 @ 100 pace intensity w/fins @ 1:30
    1 x 100 EZ @ 3:00
    -- did these IM order
    -- free hurt, was tired

    200 EZ

    8 x 50
    odds = free w/Lochte turn working on quick switch from back to belly @ 1:00
    evens = EZ @ 1:30
    100 EZ

    Total: 3050


    I'm contemplating whether to go to yoga today. It's a 90 minute class, and that's really on the long side for me. I guess I could just leave after an hour. I haven't been to yoga for over 3 weeks ... Lil Fort is off at her first overnight trip with her XC team -- big invitational today in Hershey PA. She won't be home until late.

    Teen Fort (who just turned 21 actually) had big news today. She got accepted into a medical/health services program in Delhi India in January. Then, she's headed to Adelaide Australia in mid February for a semester abroad. She'll probably swim with some masters teams there. I seem to remember Water Rat saying that Adelaide was a mecca for masters swimming. She's going to travel in Australia and New Zealand for a couple weeks before that. I am super jealous of all her international travel. I'd love to go visit her there on her spring break. But that would basically eviscerate the SCY season and my focus March SCM meet ...
  3. Week 156 - Friday

    by , September 25th, 2015 at 10:53 PM (After a long rest)
    Today I swam with Alexandria Masters at the Mt Vernon rec center. They have been swimming outdoors until this week and a number of the guys I know apparently took some time off toward the end of the summer. This week was a get back into it kind of week and today was a 50s day. It was not my normal workout but it was fun seeing old friends and it's always good swimming.

    Warm up
    200 swim
    200 kick
    200 pull

    main sets
    1x50 fast on :45
    5x50 kick on 1min
    3x50 on :45
    1x50 easy
    4x50 pull bouy on :45
    5x50 fast with paddles
    1x50 fast on :45)
    round 1 free
    round 2 back

    warm down
    200 free
    200 kick
    200 pull
    200 double arm back
    Swim Workouts
  4. The life of a traveling swimmer

    by , September 25th, 2015 at 10:39 PM (After a long rest)
    I don't know if it is my age or my circumstances but I have been having some deep thoughts recently and today I had one of these after a simple question at the end of practice. Today I am in Alexandria, Virginia and after practice I got talking to one of the members of Alexandria Masters who asked me where I swim. It got me thinking! Where do I swim? I am (for sure)by no means the most traveled Masters swimmer but I do travel a lot and I do take advantage of two member benefits that not many realize are out there; places to swim on the USMS website and the visitor drop in policy.

    When I first got back into swimming 3 years ago I would only swim at my home pool in Rockwall, but as both my confidence in my swimming ability and my work related travel grew I started dropping in on teams around the country. For those who don't know, USMS has a drop in policy that most if not all teams will honor in which any USMS member can contact any USMS coach and ask to drop in for a swim practice. Some teams charge a drop in fee while others will let you join there practices for free.

    I accidentally came across the places to swim on the front page of the USMS website after reading someone else's blog(pwb's I think). Initially I was skeptical as to how often I would take advantage of this benefit but later places to swim became one of my most active links. Initially I would use the tool to see the closest pool to my hotel and email the coach 24hrs or so before I would drop by. After a few months of doing this in places like Omaha Nebraska, Chicago, Illinois, Tacoma, Washington and Birmingham, Alabama I started to realize that this benefit was really cool and extremely useful.

    Once again, as my confidence grew, instead of finding any pool near my hotel I instead looked for the programs and pools I wanted to drop in on and booked my hotel and travel around these programs. In a number of circumstances I would stay a long way away from my business location so that I could swim with a specific program. I vividly recall booking a hotel in Shannandoah, TX while visiting Houston so that I could swim with the Woodlands Masters Swim team only to realize that my meeting was almost 75 miles from the pool. If my boss is reading this, I made both the workout and the meeting As time went by instead of finding a pool near the hotel I started choosing facilities and programs that I wanted to swim at or with. So for example I went out my way to swim at the University of San Diego, Stanford Masters, Longhorn Aquatics at the University of Texas, SwimMAC, Swim Fort Lauderdale at the Hall of Fame pool, Alamo Area Masters at the Northside ISD pool, Nitro, and the list goes on.

    I am a naturally introverted person despite professionally having to spend a lot of time with people I meet once or meet very infrequently. As I have gotten older I have become more comfortable in doing this but I am always a little nervous walking into a room or place full of strangers. One of my hesitations initially with the drop in policy was overcoming my own introverted tendencies. However, by going out of my comfort zone I have met some awesome people and I have found teams who are so warm, friendly and inviting that I go back time and again when I visit teams like Alexandria Masters, Georgia Masters, Detroit Masters, Stanford Masters, etc.

    To date I have not met any team who has refused me entry and in all circumstances I have had a blast. Another benefit has been that I have become friends with many people who are equally passionate about swimming as me. In fact at world masters in Montreal last year I met one of the US coaches who I had swum several times while visiting Washington DC and swimming with Alexandria Masters. At Spring Nationals I hung out with a couple of swimmers from Tulsa Masters who I met while swimming in Jenks and again this Summer in Cleveland the first person I bumped into I had trained with in Dearborn Michigan and the Detroit Masters.

    Traveling can get old and at times I think it's going to drive me crazy but I have grown to love swimming in different places. So back to the simple question I was asked this morning, "Where do you swim?". After reflection I guess the answer is anywhere and everywhere and I love it!

    Updated September 26th, 2015 at 08:04 AM by StewartACarroll

  5. Sarasota Y Sharks Masters 5:30 AM Workout 09/28/2015

    by , September 25th, 2015 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    1 X 50 swim 1:00
    6 x 50 kick 1:10
    1 x 50 swim --

    1 X 50 easy 1:00
    1 X 75 build 1:15
    5 X 25 sprint :30 #5 on :45
    Four rounds--choice.

    4 X 50 strong 1:00
    1 x 200 3:30
    Four rounds--200 is moderate

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Thank You

    by , September 25th, 2015 at 02:44 AM (From the Executive Director: U.S. Masters Swimming's Journey)
    My wife Alli asked me, “Are you sure? You have poured your heart into USMS and given so much. You love it and have so many relationships. We’d like to have you home more but we’ll be fine if this isn’t what you want to do.” The topic was whether I was going to leave USMS for the Swim Across America opportunity.

    I vividly remember the USMS Executive Director interview process. It was intense, more mentally challenging than any exams I took in grad school. To the selection committee’s credit, an intense interview process was both intentional and necessary—whoever was hired as executive director was taking on a responsibility that was much greater than simply finding office space and beginning to generate new revenue through sponsorship sales.

    Leading USMS is both science and art. The science part is fairly easy to quantify. Our logo was outdated so we created a new one that presents a more inclusive image. We created a Masters Coach certification program that reaches more than 500 coaches each year. Our magazine had been outsourced and wasn’t meeting our quality standards so we brought it in-house to have full control. We now measure member satisfaction as it relates to SWIMMER magazine, and many other programs, ensuring their relevancy.

    The art of leading USMS, however, requires a very different skill set. Leading a nonprofit is not for the faint of heart. With boards that have term limits, turnover of the nonprofit leadership typically occurs somewhere in the three-to five-year range, so the original board that’s done the hiring is leaving and a new board comes in with its own ideas and visions of a leader.

    Nonetheless, I showed a “fire in the belly” during the interview process and was hired. My charge was to implement a transformation process from a mostly volunteer-operated organization to one that would be professionally managed. Since USMS had been volunteer-operated for more than three decades, the transformation was not going to be overnight. And surely there would be speed bumps and even some brick walls.

    In my eighth year as executive director, I reflect with pride on my time spent leading USMS. I am most proud of the National Office team we’ve assembled. They are passionate. They don’t have culture-destroying egos. Every day they ask “What can we do to make USMS better?”

    And the scoreboard displays their many accomplishments. In Lane 3 are our member programs, which have increased our retention rates to nearly 70%; Lane 4 is our education group, which is helping coaches and instructors deliver a better Masters Swimming experience for members across the country; Lane 5 are our communications and publications, from SWIMMER magazine to our digital content that inspires and encourages adults to swim; and Lane 6 is our Swimming Saves Lives Foundation, which is providing adult learn-to-swim opportunities in communities across the country.

    So if all is going well—and I survived the five-year mark with a new board supportive of my leadership—why leave?

    My ethos is faith, family, and then career. Although there will be travel for Swim Across America, I will be home more with my family and remain within driving distance of Alli’s and my extended families. Our twins are four years old. In a blink, they’ll be off to college.

    I evaluate my career options on several criteria: Is it a mission that I believe in? Is the culture a mutual fit? Is it a place I can grow and see myself making sustained positive contributions? To Alli’s question, after thoughtful consideration, my answer was yes.

    I care deeply for USMS. I wake up every morning thankful that USMS and my life intersected. We found each other at the right time. I will forever cherish the relationships, stories, and accomplishments we’ve made and I will continue to be an enthusiastic ambassador for Masters Swimming.

    Footnote: My last day as executive director will be December 31, 2015 providing time for me to help USMS find a successor and transition knowledge.

    Updated September 25th, 2015 at 02:49 AM by Rob Butcher

    Staff Blogs
  7. Wed-Thur, Sept 23-24

    by , September 24th, 2015 at 05:35 PM (The FAF AFAP Digest)

    Did 2000 EZ and got a much needed massage.

    Thursday: Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main sets:

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

    20 x 25 fly w/fins @ 100 pace @ :45
    250 EZ

    Then I did a long mastersized Stanford kick set with hypoxic swimming and fast kicking. I didn't feel like taking fins on and off and on and off, so just used fins. The "fast" kicks were at 100 pace, and the # of them increased as you went.

    2 x 100 free, 3-5 SDKs each wall @ 1:30
    4 x 50 kick, odds = fast, evens = EZ @ 1:00 (dolphin = 27s)
    4 x 75 backstroke, 12.5+ UW each length @ 1:30
    6 x 50 kick, odds fast, evens = EZ @ 1:00 (flutter = 27s) @ 1:00
    4 x 50 IM transition, 15 m UW each length @ 1:00
    8 x 50 kick, odds = fast, evens = EZ @ 1:00 (back = 25s)
    8 x 25 backstroke, 15m UW @ :30
    8 x 25 kick, odds = burst dolphin to 15m, evens = EZ
    1 x 100 EZ

    8 x 25 no breath free w/paddles @ :35
    50 EZ

    Total: 4200


    Wow, didn't realize I did that much. Doug Martin would be appalled! That kick set was 2100. Haven't done a long kick set in quite awhile; it was probably good to work on leg conditioning. I haven't done any fly in about 3 weeks either. I won't be swimming 100 fly anytime soon. It took forever to get home from Sewy today. That drive is just not doable more than a couple times a week. I wish I hadn't given so much notice to quit coaching. Tomorrow, I'm going to hit the gym. I may try out the Chartiers Valley masters practice on Saturday. It's at the civilized time of 10:00 am.
    Swim Workouts
  8. Thu Sep 24, 2015 SCY

    by , September 24th, 2015 at 01:20 PM (Ande's Swimming Blog)
    Thu Sep 24, 2015 SCY

    Swam: Mon, T, & W, usually training 5 to 6x per week

    AM practice scy main pool
    Whitney coached
    6:00 - 7:30
    Swam with Mike & Alley Cat
    Beside Jim Sauer & Ben

    warm up
    did around 900

    Main Set

    4 rounds of:
    ? on 1:30
    ? on 1:25
    ? on 1:20
    ? on 1:15
    ? on 1:10
    ? on 1:05
    ? on 1:00
    3:00 break

    did 100's till 1:10 then 75's for 1:05 & 1:00

    16 x 25 on 25
    4 each stroke

    Next Meets
    figuring SCM out maybe New Orleans
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 09/25/2015

    by , September 24th, 2015 at 01:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    3 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    4 X (4 X 50 1:10 #4 on 1:30
    50's: i of each IM order--free is fast on each round

    1 X 400 5:20
    3 X 100 1:40
    1 x 300 4:15
    3 X 100 1:40
    1 X 200 3:00
    3 X 100 1:40
    Pull. Descend each group of 100's 1-3

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  10. Week 156 - Thursday

    by , September 24th, 2015 at 10:20 AM (After a long rest)
    Yesterday was a crazy day. I had an out and bCk trip to Denver. My outbound 6:20 flight to Denver meant i was unable to workout yesterday which sucked. I would not normally go so far for a single meeting but this meeting was with a customer who we have been working on a very big deal and I have a personal relationship with one of the key decision makers. Our sales team did awesome on this one and my contact gave us great feedback and we should be able to get our deal across the line in the next 30 days! My return flight left Denver at 2pm and I was back in Dallas at 5pm. I even had time to pick my daughter up from her practice and we had a family dinner. I thought everything was going great and about 8pm I asked my son about his homework at which time my evening went from great to terrible. He told me he had math homework due tomorrow and needed my help which was most definitely ok. What I did not realize was that he had three days of homework all due this morning on materials he did not understand. Algebraic proofs!!!! OMG. I almost lost it but took a few minutes collected my thoughts and worked with him until 11:30 last night. By the time I went to bed it was almost midnight. I have another trip to Washington DC this morning and as such had arranged with my training group to get to the pool a little earlier than usual. The alarm went off way too early this morning!!!!

    i hauled myself out of bed on auto pilot and tried not thinking too much. Today was drylands and it was really rough.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    7x(5x(:45 of abs with medicine ball. I mixed it up today), :15 rest/transition)

    200 swim

    today will be a long day. Tomorrow I will swim with Alexandria Masters.

    Updated September 26th, 2015 at 08:06 AM by StewartACarroll

    Swim Workouts
  11. 9|23|15 SCY and ?

    by , September 23rd, 2015 at 07:58 PM (Blog)
    300 warmup with stuff

    20 x 15M fr + flip on 1:00, fast / 15M easy

    • 5 SDK's 4 - 5 strokes
    • concentrate on proper form in accordance to recent video review

    10 x 15M fr on 1:00, fast / 15M easy
    • same bullets as above

    100 easy

    Have been feeling unusually lazy like something is off. Maybe my nutrition is off

    Has anyone investigated the "finswimming" demonstration sport?

    Looked like 50m in 14 or so seconds

    Updated September 23rd, 2015 at 10:12 PM by __steve__

  12. Sarasota Y Sharks Masters 5:30 AM Workout 09/24/2015

    by , September 23rd, 2015 at 12:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50

    10 X 50 kick
    5 on 1:10
    5 on 1:05
    1 X 100 swim

    8 X 100 IM 1:45
    Descend 1-4/5-8

    6 x 300 pull
    Build last 150

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. 9|22|15 SCY and drylands

    by , September 22nd, 2015 at 10:22 PM (Blog)
    500 warmup with snorkel
    6 x 25 fr hypoxic on 1:00
    6 x 25 fr hypoxic on 1:30
    500 of drills

    Weighed 165.8 at gym - too much running

    0.6 mi slow run (5:25)
    Weights: worked abs, shoulders and arms briefly
    0.6 mi run/walk
  14. Mon-Tues, Sept 21-22

    by , September 22nd, 2015 at 05:34 PM (The FAF AFAP Digest)
    Monday: Drylands

    rehab ex
    kneeling ab crunches, 170 x 3 x 8
    russian twists w/plate on incline bench, 25 x 2 x 25
    DB rows, 50 x 4 x 5 each side
    knee tuck jumps, 2 x 5
    med ball slams, 2 x 5
    straight arm dips, 95 x 3 x 15
    good mornings, 85 x 4 x 5-6
    hip abductors, 130 x 4 x 5
    leg extension negatives, 135 x 3 x 5
    skull crusher + straight leg raise, 50 x 3 x 8

    Did a 1000 EZ in the pool after

    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 rounds
    10 x 25 @ 100 pace
    150 EZ

    R1 = back (15s-16 flat), I was happy with these bc I had to kick on my side from the 3 foot deep end.
    R2 = free w/paddles (14s)
    R3 = breast (18s)
    R4 = dolphin kick w/board & fins (12s)

    75 EZ to deep end
    w/bungee cord/fins/paddles: swim or kick out to resistance + X fast strokes or :30 fast kick
    -- call it 200
    100 EZ

    5:00 VK (dolphin) in deep end (call it 200)
    75 EZ

    Total: 3300


    I was really sore today from the gym. I may have increased the weight on too many exercises ... My bicep tendons could feel those DB rows. I also feel like I'm getting huge again. I'm always amazed how quickly I can add and lose muscle. I'm really happy to have a 90 min massage tomorrow. I'll probably just do an easy swim before.

    Updated September 22nd, 2015 at 06:52 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 09/23/2015

    by , September 22nd, 2015 at 12:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    1 X 200 kick 4:30
    4 X 100 kick 2:15
    1 X 100 swim --

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice.
    Round 1- 100 is fast
    Round 2- 75 is fast
    Round 3- 50 is fast
    Round 4- 25 is fast

    18 X 100
    Every third IM on 1:45
    Others are free on 1:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Week 156 - Tuesday

    by , September 22nd, 2015 at 09:53 AM (After a long rest)
    I am heading to Denver tomorrow on an early flight and won't be able to swim so decided to swim solo this morning and do the 16x50 200 race pace set. OMG this was tough. I felt OK physically but mentally my brain did not want me to do this set. I travel a lot and can relate to pwb on that front but I don't know how he and others train on their own and continue to push themselves. I had a great set but I would say it took an extra 10-20% of mental effort to do this set today.

    Dry land warm up
    5x1:30 on vasa swim bench with :30 rest between rounds
    2xbands on left shoulder

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

    main sets
    12x50 catchup/build by 25 on 1min
    16x50 on 1min at 200 race pace
    100 easy
    8x25 backstroke under waters with fins on :40

    warm down
    4x25 back kick with fins
    100 easy

    i went :25 on the first 50 and then held :26s for the rest. This was a good set but it was really hard from about #3 on to mentally stick with it today.
    Swim Workouts
  17. 9|22|15 dry training

    by , September 22nd, 2015 at 01:47 AM (Blog)
    Busy today, crammed my workout and nourishment in to 80 minutes.

    Run from work to gym 0.6 mi in 3:50 (ooouuuch)

    Weights - warmed up for DBBP, LP, and lats
    DBBP: 1 x 24 x 65lbs
    Leg Press: 1 x 20 x 450lbs
    Leg curls: 1 x 17 x ??
    Dips: 1 x 23
    Single arm lat machine: 1 x 21 (r) 22 (l) x 90lbs
    Back extensions (with full hyperextension): 1 x 20
    Rear delts: 2 x 10 x 5 lbs

    out of time

    Run back to work 0.6 mi in 4:44 (smooth)

  18. 9-21-15

    Short stroke work tonight.

    350 mix up
    4 x through
    --100 IM kick @ 2:10
    --50 free kick fast @ 60
    6 x 50 @ 60
    --odds fly at 90%
    --evens free cruise
    4 x 100 back @ 1:45
    --work walls
    6 x 50 breast @ 1:10
    --2 normal, second one faster
    --2 w/2 pullouts, second one faster
    --2 w/3 pullouts, second one faster
    4 x 100 @ 1:40 DPS
    --50 mod/25 build/25 sprint
    3 x 300 @ 5:00
    --50 fly/100 back/100 breast/50 free
    100 cruise and out

    3450 SCY

    i was was glad to have a relatively light workout. I spent the morning in jury duty which resembled The Hunger Games. I was fortunate not to get picked this time but it threw my whole day out of whack with work. I seem to always get selected and dodged the bullet today.
  19. Diet and Cognitive Function

    by , September 21st, 2015 at 08:16 PM (Sports Medicine Blog)
    Scientific American posted a very good article on the Mediterranean diet, the MIND diet, and cognitive function. The article explains some of the difficulties in doing whole diet research on humans. The article goes on to explain how the MIND diet is a variation of the Mediterranean diet that would be easier for Americans to adhere to. If you're interested in this topic, I would suggest following this link:
  20. Sarasota Y Sharks Masters 5:30 AM Workout 09/22/2015

    by , September 21st, 2015 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    6 X 50 kick 1:15

    3 X 100 IM 1:45
    4 X 50 1:00 #4 on 2:00
    Three rounds.
    50's: round 1-fly 2-back 3-breast

    6 x 200 3:00
    Swim or pull. Negative split all 6.

    WARM DOWN: 4 X 50 easy

    Swim Workouts