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  1. Sarasota Y Sharks Masters 5:30 AM Workout 09/15/2016

    by , September 14th, 2016 at 02:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 kick 2:15
    10 X 50 kick 1:05
    1 x 50 swim

    4 X 250 IM 4:30
    100 of each stroke in IM order 1-4

    4 x 50 descend 1:00
    1 X 200 3:00
    Four rounds.
    Descend 200's 1-4 by round.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Tues Sept 13

    by , September 14th, 2016 at 02:22 PM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    rear delt fly, 60 x 3 x 8
    explosive leg extensions, 90 x 3 x 15
    straight arm dips, 75 x 3 x 25
    single leg stand in streamline on bosu, 1:00 each side
    captains chair leg raises, 3 x 15
    altitude drops, 5
    resisted standing broad jumps, 30 x 2 x 6
    squat jumps w/DBs, 2 x 5
    russian twists on incline, 25 x 3 x 25
    good mornings, 75 x 4 x 5

    1400 EZ swim in pool after


    Well, after doing my favorite IM set on Sunday, my shoulder did not feel great. I took Monday off and went to the gym Tuesday. I'm about to head out to the cryo sauna to see if that will help. Probably more kicking at Pitt tonight.
  3. 9|13|16 SCM

    by , September 13th, 2016 at 09:43 PM (Blog)
    500 ez fr with MF

    2 x 25 flutter kick on 0:30
    2 x 17m UWDK on 1:00

    VK for 20 seconds
  4. Sarasota Y Sharks Masters 5:30 AM Workout 09/14/2016

    by , September 13th, 2016 at 01:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds, round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    2 X (4 X 150 2:45
    #1: 100 fly/50 free
    #2: 100 back/50 free
    #3: 100 breast/50 free
    #4: 150 free

    1 X 300 4:30
    1 X 200 3:00
    1 x 100 1:30
    Two rounds--pull
    300/200: negative split
    100 is fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Week 206 - Monday

    by , September 13th, 2016 at 12:16 AM (After a long rest)
    I arrived in San Francisco yesterday and thanks to a recommendation from Patrick(pwb) swam at the North Beach pool in downtown.

    The pool is a little quirky and looks like two side by side pools with a walkway between the pools. One side is 25m(the side I swam in) while the other is like 87' long with steps at the end. The side I swam in was nice and cold even by my standards while the other was much warmer.

    I ended up doing a short workout but somehow avoided anyone getting in with me. I think I scared people off

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

    main sets
    16x50 free at 200 race pace with snorkel on 1min
    200 easy
    6x100 kick with board on 1:45

    warm down
    200 easy

    i managed to hold :30/:31s on the 50s which is not quite my 200 pace SCM but is getting closer. My elbow did not hurt today for the first time in a long time. On the kick I was holding 1:35-1:36s throughout. I was tired after the kicking. I really would like to head over to ucsf in the morning but unfortunately my schedule won't work so I will likely go back to north beach and do my own workout.
    Swim Workouts
  6. 9|12|16 SCM

    by , September 12th, 2016 at 08:50 PM (Blog)
    500 fr warmup 8:00
    100 easy with MF
    10 x 25 fl on 1:00 with MF
    7 x 25 fr on 0:30 with fins, breathe 1x (eeek)
    8 x 25 fr on 0:45 with fins, breathe 1x
    10 x 25 flutter kick on 0:45

    Yesterday, did drylands

    • weights
    • running (4 x 400 on 5:00 - 1:35, 1:38, 1:40, 1:42)
  7. Week 295 - Saturday

    by , September 12th, 2016 at 01:16 PM (After a long rest)
    Today was setup LCM and it's the 16x100s day. I decided I was going to focus on form and stop if I felt any pain in my elbow. My all around conditioning has noticeably dropped due to kicking for 6 weeks or so. My legs feel strong but my aerobic base is shot. It's not the end of the world but it made this workout tough.

    400 free with snorkel
    6x50 finger tip drag drill with high elbows breathing right on 1min

    main sets
    4x200 on 3:30 as 100 kick on board, 100 swim(#1 and #2 back, #3 and #4 free)
    16x100 on 2mins done as 8x100 free at pace(I wish it was race pace but alas it was not), 8x100 kick

    warm down
    200 easy

    i was coming in around 3:10 on the back and 3:05 on the free. On the 16x100s my elbow started to hurt at about 6 so stopped at 8 and flipped to kick. I was holding 1:09/1:10 on the frees and 1:40 on the kick.
  8. Sat-Sun Sept 10-11

    by , September 12th, 2016 at 12:57 PM (The FAF AFAP Digest)

    Sat: Drylands

    Did drylands at home, including: rehab ex, power wheel roll outs, bulgarian split squats in streamline, extreme angle iso squat, supine flutter kicks on bosu, TRX back and forth, TRX windmills, TRX pike ups, donkey kicks, reverse flys, kettle ball swings, saxon side bends

    Then did 3.5 miles on the treadmill

    Sun: Swim/SCY/Solo @ BP

    Warm up:

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

    Main sets:

    5 x 30m AFAP SDK to 5m & cruise back off the blocks
    100 EZ

    2 x (25 AFAP breast off the blocks + 75 EZ)

    Favorite IM set w/fins: (did backstroke kick instead of swim to save shoulder)
    16 x 25 IM order @ :40-:45
    50 EZ @ 1:0
    12 x 25 IM order @ :45
    50 EZ @ 1:00
    8 x 25 IM order @ :45
    50 EZ @ 1:00
    4 x 25 IM order @ :45
    200 EZ

    Total: 2750


    Did a little more swimming yesterday, albeit mostly with fins. Backstroke seems to be the worse for the poor bicep tendon. I will prolly go to the gym today, tho I really can't do much upper body work right now (a comment I've made frequently during my masters career).
  9. Sarasota Y Sharks Masters 5:30 AM Workout 09/13/2016

    by , September 12th, 2016 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 X 50 kick 1:05

    15 X 50 1:00
    Every third fast--choice

    10 X 200 pull 3:00
    1-5: negative split
    6-10: descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Changes in Meet Programs

    by , September 11th, 2016 at 12:43 PM (Rules Committee Blog)
    Under what circumstances can the events offered, order of events, starting times, or other entry provisions be changed prior to a USMS sanctioned meet?

    Occasionally, meet directors ask if it is acceptable to make a change to one of the entry provisions or details of a meet after the information has been published. Rule 102.11 governs change of program and postponement of events and meets. In 102.11, we say that the order of events, as stated in the meet announcement, shall not be changed. The announced arrangement of heats (for example, the announcement may state that heats will be pre-seed and swum slowest to fastest by time only) shall be changed. The only exception is that heats may be combined at the referee's discretion.

    But, what constitutes publishing the meet announcement? Before the widespread use of websites and electronic entries, this might have meant mailing a newsletter to registered members in an LMSC. Since most swimmers now get their information through electronic mail or other digital media, it might be possible to make small changes and re-publish the information.

    Clearly the intent of the rules is to ensure that swimmers are not surprised by changes to the program after they have made a decision to attend a meet and which events to enter. So, we have to apply some judgement and consider the specific questions involved.

    Consider the following situations:

    • There is an upcoming USMS sanctioned meet in which the meet director wants to add a 1650 Free and an 800 Free Relay in the middle of a meet. Doing so would cause about an hour delay in the projected timeline, so the 200 Freestyle will be deleted from the program. The meet director wants to make this change one week before the meet when most swimmers have already entered and the entry deadline is less than 24 hours away.

    • The is an upcoming USMS sanctioned meet in which the meet director wants to add a mixed 400 medley relay as the last event of the day. The entry information was already published on the website, but the meet is three months away and no swimmers have entered at this point.

    Case #1 is clearly unacceptable. It would cause a major impact to the meet and, had this program been published earlier, many swimmers may have made different choices regarding which events to swim. Since entries are about to close, it would be unfair to make such a change so late in the process, even if all swimmers were notified. Rule 102.11 prohibits this type of change.

    However, in case #2, it might be possible to make this small change and then "publish" the information again if electronic media is the primary means for publishing information. If it is feasible to notify swimmers of the change and they still have time to make plans well before the entry deadline, such a change might still be within the intent of 102.11.

    The best approach would be to contact the national office (since a change might require a re-issuing of the sanction) and the rules committee chair and we can provide guidance on how to proceed.

    Rule 102.11 also governs changes in starting times and other provisions with some further restrictions. Let's take the following two examples:

    • Just prior to the close of entries, the meet host discovers that the projected timeline of the meet is much longer than anticipated. The meet host has negotiated with the facility to end before a specific time due to another event scheduled later in the day and the only way to conduct the entire meet is to start an hour earlier.

    • The pool manager calls the meet director in a panic two days before a scheduled meet and says that there is unexpected maintenance issue and the pool is to be shut down indefinitely. There is another venue a few miles away willing to accommodate the meet, but only if the meet can be moved from Saturday to Sunday.

    Talk about pressure! Obviously, decisions to make significant changes are not taken lightly, but there might sometimes be unavoidable circumstances. Both of these examples might have a significant impact on attendance and the success if the meet.

    Rule 102.11.3 says that "the entry provisions and starting time of any event, meet, or portion thereof shall stand as stated in the meet announcement and may not be changed to an earlier time or date unless written notice if such change is delivered to all affected swimmers and their coaches". Electronic notice must be sent no later than the entry deadline or, if mailed, must be postmarked prior to the entry deadline.

    So, in the first example, the change can be made, but each and every swimmer must be notified prior to the entry deadline.

    What happens if the first case occurs after the entry deadline? 102.11.3 goes on to say that "if lack of time prohibits mail notification, all affected swimmers must voluntarily agree in writing that they have been notified and are in accord with such change. Affected swimmers or coaches may file a written protest with the referee prior to the running of the event or the meet if they do not agree such change in time or date." So, the change could still be made, but all swimmers must be notified and agree to the change. Obviously, if swimmers do not agree, then the meet host is faced with a decision to either proceed and invite protest(s) or find some compromise solution to make the best of the situation.

    In the second example, since the starting time is being changed to a later time, it can still be made, but all swimmers need to be notified of the change. Rule 102.11.4 says that the meet committee can make a decision to postpone or cancel a meet if severe weather or other conditions preclude the possibility of safely or effectively conducting the meet. So, postponement for a valid reason is OK, but what happens if the meet host needs to move the meet from Sunday to Saturday to accommodate the change of venue? In that case, all swimmers must be notified and agree in writing to change. If all swimmers do not agree, then meet director must decide whether to cancel the meet or implement some compromise solution, such as offering a refund of entry fees to swimmers who cannot agree to change.

    In the case of significant circumstances, meet directors may contact us and we will do our best to provide guidance to meet hosts to assist in making decisions.

    And, now we see why meet directors have a lot of gray hair!
  11. Workout 09/10/16: morning

    by , September 10th, 2016 at 09:54 PM (Maple Syrup with a Side of Chlorine)
    Splashed with the Masters this morning...

    200 swim/200 kick/200 pull
    8 x 25 drill - freestyle technique
    4 x 100 back on 1:40 even split (1:25)
    200 pull (focus on rotations: marble just about suit line)
    16 x 25 on :40
    - 1-4: free: -1 stroke count [12-11-10-10]
    - 5-8: choice down, free back
    - 9-11: easy down, fast back
    - 12-16: burst and cruise, easy back

    200 loosen and out
    [Masters/Rec/2000 yds/50 min]

    Swam with Greg, Meg and Rebecca, skipping a set or two. Another lady was there on her own. Just like the end of last summer, I am scarping and preparing the last side of the house and the front of the garage for painting. Good drylands

    Updated September 10th, 2016 at 10:02 PM by rxleakem

    Swim Workouts
  12. Fri Sept 9

    by , September 10th, 2016 at 01:03 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up/Transition:

    500 various
    8 x 50 kick w/fins @ :55
    -- did backstroke, UW 12.5+
    12 x 25 something or other @ :40
    -- I did odds = burst SDK to 15m , evens = EZ
    50 EZ

    Mains sets:

    8 x 100 @ some pace @ 1:40
    -- I did 8 x (25 AFAP shooter + 25 EZ)
    100 EZ

    8 x 50 @ 200 pace @ 1:00
    -- I did #1,2,3, 5,6,7 flutter kick with fins & board holding :28, #4 & 8 = EZ
    100 EZ

    6 x 100 @ some pace @ 1:50
    -- I did backstroke kick. Was planning to hold 1:05. But the first one was an easy 1:04, so I bumped the goal time down to 1:01.
    100 EZ

    6 x 50, sprint 35 y @ 1:15
    -- I was so sick of kicking that I decided to try some breaststroke
    -- did 10 x 25 breast @ 100 pace @ :40
    100 EZ

    4 x 25 sprint @ 1:00
    -- no sprint left
    -- did 4 x 25 no breath free
    100 EZ

    Total: 3550


    Hmm ... that was a lot of yardage for "sprint" night. My shoulder felt worse yesterday with a familiar dull ache. I really hope it's not tendonitis ... already had a bout of elbow tendonitis this year. It could be that I have a little ice burn. In any event, it feels better today and I hope this trend continues. Obviously, I did a sh*t ton of kicking, again, to rest it.
    Swim Workouts
  13. Sat 9/10/16

    300 free
    12 x 50 r/10
    --3 drill
    --3 build
    --3 focus on breakout
    --3 focus on finish
    16 x 25 @ 30 IMO

    4 x 100 @ 1:40
    3 x 200 @ 3:10
    2 x 300 @ 5:00
    200 pull cruise r/60
    400 for time

    200 w/d


    My shoulders and back felt a little tight during big the main set. However I was able to put together a nice 400 at the end. We finished up early so I was able to take advantage of the hot tub.
  14. Week 205 - Friday

    by , September 9th, 2016 at 10:23 PM (After a long rest)
    I have been struggling recently with this whole elbow injury and feeling pretty sorry for myself. I met the surgeon on Tuesday and he to,d me he did not want to operate on me because he was afraid that the operation associated with reattaching the tendons would affect my ability to swim at the level I wanted to swim. He said he wanted to try some other non surgical steps and leave surgery to a last resort. He wanted to put me on stronger anti inflamatories, PT and ultrasound and PRP Therapy. The surgeon swam at Wisconsin and suggested recording my swimming to identify where I am hyper extending my arm. I feel like I have been pushed from Doctor to doctor and just wanted the pain to go away. On Tuesday I had had a bad night of sleep and it was a particularly painful day. I was actually upset that the surgeon told me he was not operating. Tuesday I started the new anti inflammatories and by Wednesday a lot of the pain had subsided and I had the best night of sleep I had in a couple months. As the week has gone on I have felt better. On Wednesday we videod my strokes and found two hyper extension issues. I breath to the left on my free and when I breath my right arm hyper extends and my right hand goes right. I also hyper extend my right arm when I do backstroke. i tend to do more free than back and if I breath right I don't hyper extend my arm. The challenge is I don't feel natural breathing right so it's going to take a lot of work to fix the stroke. On my back I need to be more conscious of the hyper extension and try to straighten the arm.

    I have swum all week and did dryland on Tuesday and Wednesday. I am feeling better in myself today have felt better each day since I was put in the anti inflammatories.
    Swim Workouts
  15. 9|9|16

    by , September 9th, 2016 at 09:04 PM (Blog)
    SCM yesterday afternoon:
    500 warmup with snorkel 7:44
    300 fl/fr drills with fins
    10 x 50 on 2:00 with fins ans fr fast/ez

    lower back, hips, upper rear thighs

    2 am SCY swim in pool completely void of any lighting, except for a half-moon, star-lit clear sky, and a few passing aircraft. Just over 2k yards at extremely slow pace. Very relaxing, HR stayed below 110 bpm, concentrated on body position and form

    5 x 400m on 10:00
    tried to hold solid 1:40's but kept shooting 10 - 5 seconds too fast.

    Not a runner and I don't care for it, but I plan to take my annual fitness evaluation in November. If I run 1.5 miles in under 10:30 (as well as easy max points in pushups/situps/waist) I will achieve 100 points. For a 10:30 I need to hold 1:45 400's and I'm trying to develop a solid 1:40 pace, but it appears I have just 1 speed (1:33), which is way too fast for me to hold for over a mile.
  16. Sarasota Y Sharks Masters 5:30 AM Workout 09/12/2016

    by , September 9th, 2016 at 12:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 x 50 descend 1:00
    8 x 25 fast :40 #8 on 1:20
    Two rounds, choice

    14 x 100 2:00--choice
    #3-6-9-12 are fast
    #13/14 are warm down

    Swim Workouts
  17. Brief appearance of the DragSox

    I couldn't stay for the entire practice but was able to get a few yards in beforehand.

    500 with snorkel
    5 x 100 @ 1:30 descend
    300 IM drill

    Team divided into two station groups

    Station 1
    3 x 100 swim with DragSox @ 2:00
    4 x 25 kick w/Sox @ 1:00
    6 x 50 swim @ 60
    --1-3 w/Sox
    --4-6 remove the death Sox and descend

    Station 2
    16 minutes of various verticals kicking. Oh yea, a brick was also involved.

    10 x 200
    1-4 @ 3:10 descend
    5-7 @ 3:00 descend
    8-10 @ 2:50 descend

    200 w/d
  18. Wed-Thurs Sept 7-8

    by , September 8th, 2016 at 04:01 PM (The FAF AFAP Digest)


    45 minutes of dryland & rehab ex, then

    Swim/SCY @ Pitt

    Warm up:

    450 various
    8 x 50, supposed to be all back-free @ :55
    -- I alternated 2 back-free, then 2 kick
    8 x 50 w/fins, UW 12.5+ each length @ 1:00
    50 EZ

    Main set:

    The team was doing 2 rounds of a long set. I wanted to do only the second round, so I moved into a split lap lane to do:

    20 x 25 IM order @ 100 pace @ :45
    -- did single arm fly on the fly bits
    250 EZ

    kick set w/fins (team was swimming backstroke)
    1 x 200, work UWs @ 3:45
    1 x 100, UW 12.5+ each length @ 2:00
    4 x 50, UW 12.5+ each length @ 1:00
    50 EZ
    12 x 25 burst dolphin kick to 15m + cruise @ :50
    150 EZ

    Total: 3000

    Thursday: Swim/SCY/Solo @ Sewy

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 breast kick w/buoy @ :45
    50 EZ
    10 x 25, SDK @ 100 pace to 15m then cruise @ :45
    100 EZ
    10 x 50
    odds = double shooter w/fins @ 1:00
    evens = EZ @ 1:30
    300 EZ

    Total: 2250


    Today I was pretty bushed from last night. I find it hard to swim in the evening and then be recovered sufficiently the next day at noon. So I took it pretty easy today so that I can do some sprinting at Pitt tomorrow.

    My shoulder is feeling somewhat better. For once, I started resting it at the first sign of pain.

    I am being a little indecisive about my meet schedule moving forward. I had thought about going to the Rowdy meet, but I'm not positive my shoulder will be 100%. I will definitely do the Sprint Classic on Oct. 30 and I am thinking of doing this meet in lieu of NE Champs on Nov. 19-20. That would allow me to train through December and perhaps taper a bit for the Auburn meet in February. I am not planning on going to Riverside. My allergies & asthma have been debilitating the last 3 years in late April, so I don't want to plan a taper meet for that month this year. Plus, it's a not so great pool, outside, and very far away. I could always go to Zones if all is well. I was hoping to see some Ohio meets on the USMS calendar, but there aren't any listed yet.
  19. Sarasota Y Sharks Masters 5:30 AM Workout 09/09/2016

    by , September 8th, 2016 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15--second 50 fast
    1 x 100 swim

    3 x 100 IM 1:45
    1 X 100 stroke--choice-- 2:15
    Three rounds

    1 X 300 4:30
    1 X 150 2:15
    Three rounds--swim or pull.
    300's: negative split
    150'S: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. 9|7|16 SCM

    by , September 7th, 2016 at 06:46 PM (Blog)
    Outside pool, gorgeous day! Water cooled off some - about 82F - perfect for me

    500 warmup with snorkel in 7:40

    100 drills with fins

    8 x 25 on 0:40 head-up dolphin kick free with snorkel and fins

    8 x 25 on 0:50 flutter kick (odds) / frog kick (evens)

    13 x 25 on 1:00 as 12.5 UWDK / 12.5 br + turn

    7 x 50 on 2:00 as 25 fast / 25 ez with fins
    • fasts: fr (odds) fl (evens)

    6 x 25 on 0:30 fr, fast with fins
    • 1 breath per 25

    The last 6 x 25 breathe once on 0:30 set became highly uncomfortable


    0.58 mile run in 4:02

    Weights - 1 set each of chest, lats, shoulders, and crunches; 2 of legs

    0.58 mile easy jog

    Updated September 7th, 2016 at 09:48 PM by __steve__