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  1. An easy day in preparation for tomorrows Long Course

    by , February 26th, 2015 at 07:55 AM (Mixing it up this year)
    Since I will be in with the fast crowd today I decided to do some easy butterfly.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkel & zoomers
    200 torque drill w/snorkle & paddles
    200 1 arm fly w/zoomers
    200 streamline fly kick on back w/zoomers
    200 fly in 3:31
    500 free

    Total 2500 yards
    Categories
    Swim Workouts
  2. The road back...

    by , February 25th, 2015 at 09:20 PM (Alex's swim journal)
    Looking back at my posts from the beginning of the year I feel like I've squandered so much time over the last month... trying to get back into shape, but missing so many days. By the middle of February I was practically back to square one again. Last weekend was good, four days in a row with a swim (Thursday thru Sunday), though only the last one was over 2500. Today, after missing two days in a row, I managed to get in 3K.

    3300 SCY in 62 mins:

    5 x thru
    --200 fr
    --100 bk
    --200 pull
    --100 kick
    6 x 50 fr on 1:00

    The long continuous swim is still the thing I think I like the best; it satisfies my need to stay in motion for ever increasing time periods. This workout helped me keep going, but also throw in some variety. Since I only stopped to rest for the cool down (6 x 50 on 1:00), I was never tempted to pull myself out of the water in disgust over my slowness... which happened a couple of days last week when I got to around the 2000 mark. But I've been on this road before, just have to keep plugging away.
    Categories
    Uncategorized
  3. 2|24 and 2|25 Ami ta ainda bou e tempu

    by , February 25th, 2015 at 04:55 PM (Blog)
    That's Papiamentu for "I am still under the weather"

    2|24 weights:

    Deadlifts
    1 x 35 @ 135lbs

    DB snatches (from below knees to overhead)
    1 x 10 @ 40lb DB's

    Dips + reverse shrugs
    5 x 10 + 5 @ BW

    Rows on iso machine
    5 x 10 @ 45, 55, 65, 75, 85lb each arm

    Machine upright bench (didn't allow elbows to bend past 90)
    2 x 10/5 @ 170/190lbs

    Standing calf raises
    2 x 20/5 @ 180/540lbs

    Tricep cable pushbacks
    3 x 10 reps @ whatever

    Leg curls and extensions
    1 x 10 @ whatever each exercise

    Mayurasana
    4 x 10 seconds with 40 sec rest



    2|25 LCM

    2100 of various drills with fins
    100 of back with fins
    400 of flutter kicking


    Still trying to overcome this cold/flu/allergy crud I managed to contract last Wednesday. I felt quite lousy during the meet which may have prolonged my recovery, perhaps I shouldn't have done weights yesterday either.

    Updated February 25th, 2015 at 08:24 PM by __steve__

    Categories
    2014 FINA World Championship
  4. Sarasota Y Sharks Masters 5:30 AM Workout 02/26/2015

    by , February 25th, 2015 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:15
    5 x 100 kick--2nd 50 fast-- 2:15
    1 x 50 swim

    2 x 75 1:30
    4 x 25 fast :40 #4 on 1:20
    Four rounds, stroke--no free

    3 X 200 3:00
    4 X 50-descend- 1:00
    Two rounds-pull

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  5. Wednesday, Feb 25, 2015

    by , February 25th, 2015 at 10:03 AM (Trying to Train Smarter, Not Just Harder)
    Swam solo today - which was good, because I was so sore from weights yesterday. That's what I get for being sick and laying off weights for 10 days - its always h*** coming back.

    600 back/free
    600 pull w/agility paddles
    400 kick
    100 easy

    4 x the following:
    200
    2 x 100
    2 x 50
    Swim, Pull, Fins, Swim
    300 breast/free - knee hurt the first 25, but eased off pretty quick after that.

    Total: 4000 LCM
    Categories
    Uncategorized
  6. Week 126 - Wednesday

    by , February 25th, 2015 at 08:45 AM (After a long rest)
    I was pretty tired this morning after yesterday's swim with the seniors but luckily we had no snow as was predicted overnight. Despite being tired I had a good practice and after loosening up felt pretty decent in the water. We had a very small crowd this morning which I found a little surprising after the pool being closed for a couple of days. I guess not everyone is obsessed as me.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    12x25 under waters with fins on :35

    Main sets
    5x(4x50 free on :35, 100 back on 1:20, 100 kick on 2mins)
    100 easy
    16x50 on :50 swum at 200 race pace

    Warm down
    200 easy

    The first main set was rough but after round 1 i loosened up and it got better. The intent was to swim the whole set strong and was holding :30s on the 50s, 1:08s on the 100s back and 1:25s on the kick. I was very consistent today despite getting pretty tired towards the end. The 16x50s were really tough and I almost quit at 4 but stuck with it and held 27s throughout.

    Now off to fight Dallas traffic.
    Categories
    Swim Workouts
  7. Tough one today

    by , February 25th, 2015 at 08:01 AM (Mixing it up this year)
    This is just what I wanted to do today.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy went 1:26,1:25,1:24,1:23,1:23
    400 IM in 6:57
    4x25@:45 fly w/paddles
    5x100@1:45 free w/snorkel
    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Uncategorized
  8. The Swim Whisperer

    by , February 24th, 2015 at 11:54 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    “Swim whisperer.” This is what I call someone who can calmly and maturely communicate with an upset member and turn a negative communication into a positive one.

    I was included in a recent email exchange between a member and an LMSC chair. The member was initially antagonistic, and the chair took the time to respond in a personal and respectful manner. This response turned things around dramatically and the previously upset member, in kind, responded in a mature and thoughtful way after seeing the chair’s “swim whisperer” response.

    Dear [USMS Member],
    I was forwarded your comment on your USMS registration: “$47!?!? What a scam!” and I was requested to give you a reply. I’m sorry you feel this way toward the membership. You registered with [ABC] club, so I assume you swim with [ABC]. I suspect you pay more in a month for parking at the pool than the USMS registration. [ABC] club will not let us use their pool without a registered and insured organization—that is just one thing USMS provides. The insurance is only valid if all the Masters swimmers are registered with USMS. This insurance not only protects the facility and coaches (some who are volunteering to coach you), but provides liability insurance for the swimmers if they have no other insurance. You’d certainly pay more for a membership at the [XYZ] club (very expensive), or the … YMCA for $53/month. Of course, you may be able to find some pools that have free admission (lifeguards paid by taxes ... when they can be open for their limited hours and likely no coach or other adults too support you).

    I usually feel insurance is a scam, too—no question it’s a “for big profit” business. But USMS offers much more than that. Our Masters Swimming programs are geared for adults who want to swim with others, swim for fitness, swim for competition, swim just to learn to be safer in the water, and we think it’s a benefit to have knowledgeable coaches on deck. When you travel, there’s a network of USMS programs around the country where you can swim with others. You also get a bimonthly magazine with swim information, swimming tips, health tips, and more, and a monthly eNewsletter. You can go online to usms.org and create a fitness log online to track your workouts. There are also ePostal events in which you can participate.

    The [LMSC] only gets $10 of the $47 annual fee. In addition to maintaining a Masters Swimming organization here in [LMSC], we also put on … swim meets this year for free, which required paying some officials, renting the facility, etc.

    We do regret we can’t do more for open water swimming, but the restrictions for a USMS-insured event just don’t mesh with the opportunities provided by the open water events already offered. There also aren’t enough participants….

    If you still feel this is a scam, I’m sorry and hope you find another less expensive way to swim.

    Dear [LMSC chair],
    I appreciate your taking the time to detail thoroughly the benefits afforded to me through the USMS registration. I apologize for my tone in my comment during the registration process. I felt that I had been “nickeled and dimed” on another issue earlier in the day and wasn’t in the most pleasant of moods when registering with USMS. Your taking the time to write me is in some odd way worth the registration fee to me in itself.
    Regards,
    [USMS Member]

    Dear [USMS Member],
    Thank you for your reply. We’ve all had days like you describe, where it’s hard to contain frustrations that sometimes come out of nowhere. As it happens, that’s one thing swimming helps me with personally—relaxing my mind … on those tough days. Thanks for joining Masters. I think it’s the cheapest “health insurance” there is.


    My personal thanks to this wise LMSC chair who recognized an opportunity and took a little extra time to help this member understand the value of membership and community of Masters Swimming.

    Updated February 25th, 2015 at 09:36 AM by Rob Butcher

    Categories
    Staff Blogs
  9. Week 126 - Tuesday

    by , February 24th, 2015 at 08:34 PM (After a long rest)
    I feel guilty complaining about the weather when I look at the media reports on cities like Boston and New York, however we had an ice storm that came through late Sunday and has pretty much shutdown Dallas the past few days. It's wild to see clear roads turn to inch thick sheets of ice in less than an hour. Dallas only has like one grit truck so once or twice a year the freezing rain brings the city to a standstill.

    As a result of the ice, most school districts shut down Monday, today and likely tomorrow; the national weather center is predicting 1-3 inches of snow tonight. Since our facility is owned and run by the Rockwall ISD the pool is closed when the schools are closed. Yesterday I was bouncing off the walls with no swimming so did Yoga at the house with my daughter following along to a dvd my wife had. It was pretty lame and I hardly broke a sweat. This morning I got up normal time and did 45 minutes of ab focused Pilates I found on YouTube and it was great. 45 minutes of non stop abs which I have felt all day.

    I had a busy day today starting with my annual review with my boss and so I had to get to the office with all the other crazies who seem to come out in the roads when it's icy. I saw one guy accelerate before a bridge and then do a 180 on the bridge. What a moron! Anyhow I made it safe and unscathed into the office and my review went well. At around 1:30pm I got an email from the age group coaches saying that the pool was open for afternoon practice. I had a busy day but somehow was able to bring my last meeting forward a couple of hours which meant I got home with enough time to head to the pool and swim with the senior racer group. These are the fast 17-18 year olds at our club and are coached by Neil walker. I love swimming with them but get to do it so rarely. It's always a fun workout and today was no exception.

    Warm up
    100 free
    300 free with snorkel
    200 kick

    Main sets
    3x(450 done as 25 kick, 25 free, 25 pull, 25 free, 50 kick, 50 free, 50 pull, 50 free, 75 kick, 75 pull
    3x20 vertical kick
    250 done as 125 free drill, 125 back
    3x20 vertical kick) no rest between swims


    2x(400 free on 4:40
    4x100 on 1:25 swum as 50 kick, 50 swim IM order by round
    :40 seconds rest and transition to equipment
    300 pull with paddles on 3:20
    4x75 on 1:10 swum as 25 scull, 50 pull
    200 kick with snorkel, fly, flutter, fly, flutter on 3:30
    4x50 kick on :55 descend 1-3 with number 4 all out
    100 free DPS on 1:20
    4x25 on :40 AFAP)

    3x with fins(100 AFAP on 1:20 swum as 50 kick, 50 free,
    50 AFAP on :40 swum as 25 kick, 25 free
    100 easy on 2mins)

    Warm down
    200 easy

    I felt like I was bouncing off the walls this week without swimming. This one was a lot of yardage(7450 by my counting) but exactly what I needed. I am pooped but with some uncertainty about pool availability the rest of the week I feel good about this one. It was good hanging with the fast kids and the coach gets a big kick out of telling the swimmers to not let old Father Time beat them . It just motivates us all. The 400s in particular were brutal with a few of the guys negative splitting and going 4:00s with me coming in about 5 back. I was in the gutter lane which has steps at one end which make it almost impossible to tumble and push off without getting your feet all caught up in the recessed steps in the wall. I was still happy with the entire set and most definitely held my own.

    Fingers crossed I can get to the pool tomorrow and we will be doing our 200 race pace set. I have to travel to Denver on Thursday for a meeting. Luckily the trip is just a day trip but I am very unlikely to swim and due to a really early flight I am unlikely to lift.

    What a strange week!
    Categories
    Swim Workouts
  10. Tuesday, Feb. 24

    by , February 24th, 2015 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    -- 2 swim, 3 kick

    6 x 25 w/parachute, fins & paddles @ 1:00
    100 EZ

    Total: 3000


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

    A no imagination workout for me today, as I am still suffering from fatigue and brain rot. But I got er done. Will be back at the gym tomorrow.

    A swim swam article on USRPT, which agrees with me that USRPT is really not for sprinters: http://swimswam.com/the-pros-cons-an...raining-usrpt/
    Categories
    Swim Workouts
  11. Workout 02/24/15: noon

    by , February 24th, 2015 at 01:54 PM (Maple Syrup with a Side of Chlorine)
    Sunday was another busy snow removal day here in Vermont, so I skipped swimming. Went back to work yesterday and the boys had their final bball game of the year after school so I also skipped the pool. I did not stay completely dry, as our wash has been acting up and reading a F-21 error, so last night I went about cleaning the water pump filter and drain hose (nasty), which has fixed the issue. Here's to youtube for saving me from paying for a repairman!

    Today is a busy day off, as I went to the Drug Task Force meeting this morning before heading to school for Chapel. This afternoon is the end-of-year basketball banquet plus parents/staff vs. kids fundraiser game, so I will have at least two workouts today (and I might even make it to Masters tonight for team practice!).

    200 free/200 back/200 im drill
    2 x (50 kick, 100 AP, 150 pull)
    4 x (25 IMO sprint into 25 easy) on :60
    150 loosen and out
    (Solo/Rec/1550 yds/30 min)
    --------------------------------

    I am still ahead for the GTD goal this year but need to carve out more time to in order to swim longer. I'm still debating the Harvard meet in a couple of weeks; I will again be able to only make the distance day so I am thinking about either the 1000 or 1650. Need to decide by Friday.

    Updated February 24th, 2015 at 02:00 PM by rxleakem

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 02/25/2015

    by , February 24th, 2015 at 12:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    6 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 25 :45
    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

    3 X 50 moderate to easy 1:00
    1 X 50 @ 100%
    Three rounds--choice

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  13. So much for an easy day

    by , February 24th, 2015 at 07:31 AM (Mixing it up this year)
    Was asleep for the warmup. The guard laughed when I asked if I could use his rescue tube as my pillow.

    I desided to work on Backstoke and it turned into a good effort.

    500 free
    500 free kick
    5x100@2:00 back w/paddles & bouy held 1:45's
    5x100@2:00 free w/snorkel focus on pull and 6 beat kick
    5x100@2:00 back kick w/zoomers this made my thighs burn in a good way

    Total 2500 yards
    Categories
    Swim Workouts
  14. Back, Monday, Feb 23

    by , February 23rd, 2015 at 03:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 chest press fly
    50 EZ

    Main sets:

    4 x
    4 x 25 @ :30, SDK to 20 Y
    50 EZ

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

    10 x (25 AFAP + 75 EZ) @ 3:00

    100 EZ

    Total: 2750


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

    I had an unbelievable time in Paris, indulging to the fullest in art, architecture, culture, and fine wine. I didn't want to come back. I trained less than Jazz while I was there -- only once. I couldn't tear myself away from Paris and my diplomat friend had taken some days off to escort me around. Despite not hitting the pool, my legs took a real beating with 7 days of constant walking. One day, I was out and about from 10:00 am until 9:30 pm when I went to the Louvre at night. And honestly, it was rather nice to escape completely from the "tyranny" of the pool and real life for a bit.

    The only negative was the trip home. With my usual bad luck with traveling, my flight was cancelled. I was stuck at Charles de Gaulle for 7 hours, had to run (literally) to my connection in Atlanta and my bag didn't make it home. As a result, I was up for 28 hours straight. (I don't sleep on planes at all.) So I'm feeling super exhausted and it may take a few days to recoup. I also had a bit of trouble on arrival. I had collected my bag and then armed security guards essentially corralled all arrivals for an hour. An unattended bag had been left near the exit of a US flight. They bombed the bag. Such is the mood in Paris ...

    Still, I dragged myself to the pool today. Honestly, I didn't feel that bad in the water, just tired. I couldn't muster up the energy to do anything but 25s. But my times were the same as usual, save for the 10th one.

    Updated February 23rd, 2015 at 04:40 PM by The Fortress

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 02/24/2015

    by , February 23rd, 2015 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 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 500 kick

    1 X 300 5:15 4:30
    4 X 25 :45 :30
    1 X 200 3:30 3:00
    4 X 25 :45 :30
    1 X 100 1:45 1:30
    4 X 25 :45 #4 on 1:30 :30
    Two rounds. Round 1 IM/25's: one of each--up tempo
    Round 2 is Free/ 25's are up tempo--85/90%

    18 X 50 1:15--choice
    #1-14: 25 fast + great turn and streamline/easy return
    #15-18: swim down

    4600Y
    Categories
    Swim Workouts
  16. Great meet this weekend

    by , February 23rd, 2015 at 07:32 AM (Mixing it up this year)
    It is always fun to go to the South Carolina State Championships in North Myrtle Beach. Diane always does a great job putting this meet together. They provide hospitality for the Swimmers all day Saturday and Sunday, and a fun social at Wild Wing Cafe.

    Event though I only had 3 good swims the 1650 Free, 50 Fly and 200 Fly, it was great having 5 other Georgia swimmers join me this time.

    500 free
    500 free kick w/zoomers
    2x250@4:00 free w/paddles and bouy
    10x100@1:45 free w/paddles and bouy 1-4 in 1:25 5-10 in 1:23's
    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  17. Back in the water!

    by , February 22nd, 2015 at 06:00 PM (Distance Flyer)
    It feels good being back in the water. As my kids get older, it's starting to get "a little" easier to find time to swim 2-3 days a week. I enjoy focusing on the technical aspects of swimming which improves my instructional delivery when I coach my high school team.

    I'm finding that I need more rest when practicing but the quality of my swimming is still there. I look forward to seeing what the future brings in the water!

    Updated February 22nd, 2015 at 11:00 PM by kellys

    Categories
    Uncategorized
  18. 2|21|15 and 2|22|15 SCY State meet

    by , February 22nd, 2015 at 04:07 PM (Blog)
    Was sick Wednesday to last night, bad timing. Had aches and other bug-virus related crud.

    Saturday
    Men 25+ 200 freelay with me as leadoff: 25.63. Was like a turtle off the block yet surprised.

    50 Free: 25.62 Goal was to top prior performance. Breathed twice on way back.

    Mixed 45+ 200 free, anchor swimmer: 25.91, did standard relay type of start but nearly hit the bottom lol. Ain't doing that again.

    Sunday (feeling a little better)
    100 Free: 27.59 (31.32) 58.91 very bad #2 turn, on deep side, breathed every right. I can quickly improve my 100 some

    Mens 35+ 200 IM relay anchor: 24.66 breathed 0 out and 2 back, had to catch-up, which fired me up.

    Mixed 35+ 200 free relay: 24.79 breathed 1 out and 1 back turned crooked. I noticed feet ahead in left lane and motivated me to catch, was so close. Wasn't really enthusiastic a first as I was ready to go home, but the motivation hit after the turn.


    This is from my phone, hope it posts ok

    Updated February 24th, 2015 at 03:49 PM by __steve__

    Categories
    Uncategorized
  19. Week 125 - Saturday

    by , February 21st, 2015 at 05:22 PM (After a long rest)
    Yesterday after breakfast Tom asked me if I would be ok with him entering my daughter in the Champs meet this weekend. She fractured her elbow and has only been back in the water two weeks and the original plan was for her to train through the rest of scy season and focus on LCM in the spring. Tom said she seemed to be having fun again and had been swimming great. I was hesitant but said I would talk to my wife. Long story short she is swimming this weekend. If I had a little more heads up I would have swum also but it probably will do her good to swim without Dad.

    Now to yesterday's drama. My son was pushed over playing soccer at school and got knocked out when he fell, hitting his head on the ground. He had a pretty bad concussion and had to go to the doctor. This coupled with my daughter swimming the meet made last night a mess. I was late home from work and then had to handle my wife freaking out about our son and packing and prepping for this morning. My wife slept up stairs to check on my son and my daughter slept downstairs with me so she could get up and come to the pool when I left this morning. Logistically it was a challenge making everything work but somehow we made it work.

    My practice was hard but somehow fun with my daughter calling out my times on the main set. She was cute and made me smile despite being in pain.

    Warm up
    500 free with snorkel
    400 free with snorkel
    300 free with snorkel
    200 IM
    100 back
    50 free

    Main sets
    16x100 on 1:50 at 500 race pace

    Warm down
    400 easy

    I deliberately went a little easier than usual on the first 100 going 57 high and initially felt pretty crappy holding 57s. After number 4 I hit my groove and felt pretty smooth holding 56s. I held these until the last 100 where I went a 55. Two of my training partners had put fins on tried beating me on the last one, which I was not going to let happen(not that I am competitive or anything). This is the first time I have made all 16 at my race pace or quicker at 1:50. The next time I do this in two weeks we will be down to 1:45s. Next week I am swimming at the DAM spring masters meet and doing the 4IM, 2IM, and 1IM. Obviously this is not my normal event lineup but something I think that will be fun.

    Updated February 21st, 2015 at 08:46 PM by StewartACarroll

    Categories
    Swim Workouts
  20. Workout 02/21/15: morning

    by , February 21st, 2015 at 01:56 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull (plus 100 more)

    Main Set = Broken Mile (focus = DPS, streamlining)
    3 x 100 (on 1:25)
    4 x 150 (on 2:05)
    3 x 200 (on 2:50)
    3 x 50 (on :45) (went 34,33,31)

    then an easy 50, wait until next top, 50 fast (went 28)
    (I did 400 kick while everyone else finished up)
    We then worked on backstroke technique and flip turns (about 300 yards)
    (Masters/Rec/3050 yds/90 min)
    ------------------------------------

    The broken mile is a great set and the fast 50 at the end capped off a good aerobic workout. Over the next couple of weeks our team will be having refreshers for all the strokes, as well as starts and turns.
    Categories
    Swim Workouts