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  1. Monday Dec 7

    by , December 7th, 2015 at 05:29 PM (The FAF AFAP Digest)
    1300 EZ @ LA Fitness


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


    Feeling tired today after yesterday's sprinty effort. So plan on sitting on the couch much of the rest of the day. I was thinking that I may need to do fewer events than I had planned ... We'll see ... I may not check in for the 200 free (planned 50 split) and just sleep in that morning. The sprint events are all in the afternoon, which is nice, but they are mostly bunched together, which is not nice. I do have a massage booked for tomorrow. Good thing since I haven't stretched a lick lately!

    Here are the psych sheet for NE Champs: http://www.swimphone.com/mobile/meet....cfm?smid=6955

    Updated December 7th, 2015 at 08:22 PM by The Fortress

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 12/08/2015

    by , December 7th, 2015 at 12:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    3 X 100 kick 2:15
    1 X 100 swim 2:00
    3 X 100 kick 2:05
    1 x 100 swim

    12 X 50 1:05--choice
    #3-6-9-12 are fast

    9 X 200 pull 3:00
    1-4: long and strong
    5-8: negative split and descend
    Extra 30 seconds rest
    #9: best effort

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  3. Dec 7, 2015

    by , December 7th, 2015 at 09:42 AM (Workout Swimmer)
    Got a stupid cold over the weekend - actually I probably was coming down with it all week, since my Grandkids all have pneumonia and/or bronchitis, and they spent time with us over Thanksgiving. They share everything! But I sorta noticed it on Saturday, as all Friday night I spent in my Lazy Boy, to reduce my coughing from the postnasal drip. Yesterday I spent most of the day sleeping - didn't realize I needed it - I would sit down to read my book, or play on the computer or watch TV, and next thing I knew, I was napping. Had planned on making Christmas cookies too! Oh well, no one needs my germs. Got out early this morning because I had to have my blood drawn at 7:15.


    800 Warmup
    6 x 200; swim, pull, IM twitch (by 200's)
    6 x 150; kick, stroke, swim by 50's
    50 easy
    300 - 75 free, 25 breast
    Total: 3300 SCY

    *** Only 2 more weeks, and we go back to LONG COURSE!!! Woo Hoo!
    Categories
    Uncategorized
  4. Week 167 - Monday

    by , December 7th, 2015 at 09:08 AM (After a long rest)
    I had a massage last night and felt great this morning. Today was our last aerobic workout before Boston and I felt GOOD in the water. I held back nearly the whole practice and had easy speed.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    4x300 pull on 4:30 descend by 50 no more than 85%
    100 easy
    12x50 kick on 1min
    12x25 on :40 done as open,close,easy, fast

    warm down
    100 easy

    i went 3:01,3:00,2:58,2:55 on the 300s and felt great. On the kick I was holding :39/:40 and again felt really good. My legs are still a little heavy but I went pretty easy on the kick so these again were great times.

    My daughter had a great meet this weekend but last night developed a rash and now has a fever so likely has strep. That sucks!
    Categories
    Swim Workouts
  5. 12|06|15 SCM

    by , December 6th, 2015 at 09:56 PM (Blog)
    Haven't been in pool since Nov 18, and very little drylands too. Had a freak accident while working in the loft at home resulting in a nasty cut on my neck needing 10 stiches (I'm mostly recovered now). The stitches came out last Friday and I cleared myself to swim today

    Easing back in to the water, SCM:

    all with snorkel
    20 x 25 on 0:40 fr or br
    15 x 25 on 0:40 drill
    6 x 25 on 0:50 flutter kick


    I had my annual fitness test for reserves earlier today:
    1 min of pushups (48)
    1 min of situps (55)
    1.5 mi run (11:05)
    Waist: 31.5" (added 0.5 inches just from the 2.5 weeks without swimming LOL)
    Score: 98.3

    Did not go all-out on the test as I wasn't fully certain it was safe (even though I probably would've been quite alright)
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  6. Progress, Sunday Dec 6

    by , December 6th, 2015 at 05:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    5 x 50 burst SDK + cruise
    --3 from a push w/fins & 2 off the blocks
    50 EZ

    2 x 50: backstroke start @ 100 pace to 15 m then cruise
    -- note to self: take 11 kicks on 100 back start bc 12 kicks in a tank put me at 15 meters
    100 EZ

    1 x 25 back @ 100 pace from the blocks (13, little fast)
    75 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    -- free (9 high), breast (11)
    50 EZ

    2 x 25 fly w/fins @ 100 pace (11s) + 25 EZ
    100 EZ

    Total: 1850



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


    Finally! I finally woke up today (after 10 hours of sleep) and felt a definite uptick in health. Still very tired, but haven't had to sit on the couch all day. So I have some hope I'll be recovered enough to hop on a plane on Friday. It would be a shame to waste this sickness taper ...

    I went to Bethel Park today so was able to do some starts and sprinty bits. I'll probably go all easy tomorrow and just a few bursts and 100 pace 25s the rest of the week.
    Categories
    Swim Workouts
  7. Sat Dec 5

    by , December 5th, 2015 at 06:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    500 various
    100 scull
    8 x 25 power kick @ :45
    100 EZ
    10 x 50
    odds = DPS free
    evens = kick
    4 x (25 @ 100 pace + 75 EZ)
    100 EZ

    Total: 1900


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


    Still really dragging. The lasstitude is the worst. I am not recovering quickly, and fear I will be making a call on the meet while still partially sick. Only Saturday night though ...

    On the upside, my 50 fly, 50 free and 100 breast (!!!) are still #1 after the Long Beach meet.

    Updated December 5th, 2015 at 09:35 PM by The Fortress

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  8. Workout 12/05/15: morning

    by , December 5th, 2015 at 06:38 PM (Maple Syrup with a Side of Chlorine)
    Skipped swimming yesterday as I started PT, joined my son at school to eat at the Culinary classes' Bistro lunch that is put on weekly (my first trip), and then I used the rest of the day to relax around the house.

    This morning Preston and I joined up with the guys for breakfast and then I headed into Masters practice. As I was writing out the workout I helped on of the little kids on diving - she was fine off the wall and a step they use, but froze when diving off the blocks. I offered a couple of suggestions and by the time I had changed for the swim she was diving for the first time! Always great to have that connection with my old t

    200 swim/100 kick/100 pull [I did 200 swim and 300 pull]
    4 x 25 drill [working on 6 beat kick "raspberry/strawberry"]

    16 x 100 [Matt and I did 150's]
    1 on 2:30, 4 on 2:20 [snorkel and pull]
    1 on 2:40, 3 on 2:10 [snorkel and pull]
    1 on 2:50, 2 on 2:00 [snorkel]
    1 on 3:10, 1 on 1:50 [snorkel and pull]
    1 on 3:30, 1 FAST for time [snorkel, went 1:37]

    200 loosen and out
    (Masters/Rec/3200 yds/65 min)
    -------------------------------------

    This is a challenging main set that seems pretty boring at the start but knocks out almost a mile fairly quickly. The 1x swims in the left column are recovery swims, and the swims in the right column are stronger, even split but faster each round.

    Off to enjoy the rest of the weekend!
    Categories
    Swim Workouts
  9. Week 166 - Saturday

    by , December 5th, 2015 at 10:30 AM (After a long rest)
    I had a long day at work yesterday and a long evening at the pool last night. Despite being tired I was pretty excited and I think my adrenalin got me through. My daughter is swimming her big fall meet and last night swam the 500 free. She had to hang around a long time until she swam but that did not affect her and she swam a terrific race and actually raced the whole way with two girls. One of her friends was in the next lane which she enjoyed too. I was concerned she would not be aggressive in the front half of the race but to my surprise she just missed her best time in the 50, did best times on the 100 and 200 in her way to a best time of 5:46 which was a 12 second drop from just a month ago. She looked great! today she has the 100 back and the 200 free. Fingers crossed the positive start from yesterday flows right into today.

    I had practice early today because of the meet at the pool. My favorite practice in our taper is always the Saturday the week before the meet. I always start to feel good and we tend to do a short set of race pace or broken race events which is fun. Today we did our 4x100s at 500 race pace which today turned into 4 high intensity 100s. Today's pace was just how I felt rather than the pace I think I can hold for my race. If I could hold today's pace I would be national record holder so it was a little quick; more like 2nd 100 of my 200 pace. Still, it was exciting to be able to hold 4 consistent times a week out.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x50 kick on 1min
    12x25 free on :40 done as open,close,easy,fast
    4x100 free on 2mins at race pace
    100 easy
    5x100 on 2mins done as 2x(25 streamline kick, 25 swim)

    warm down
    100 double arm backstroke

    On the kick set I was holding :39/:40. On the open and close I was :14s to my feet and on the fast I was :12s. I held :54s on all 4 of the race pace set and felt surprisingly comfortable.

    I plan on doing a meet warmup tomorrow, longer aerobic on Monday, and other then a couple faster 50s Wednesday mainly meet warmups between now and Boston. This week should be a lighter work week also(famous last words right).

    Back to the pool I head.
    Categories
    Swim Workouts
  10. Week 166 - Friday

    by , December 4th, 2015 at 06:06 PM (After a long rest)
    I thought I was going to struggle to swim yesterday and so it proved out. However I did get to the pool during lunch only to discover that the Y pool was shut from noon Til 4pm so alas I did not swim yesterday. My flight home from Vegas got in around 11pm and I got home around midnight.

    My alarm seemed to go off minutes after I went to sleep and I had a really hard time getting up this morning but I did get up. 4hrs of sleep just does not cut it. Surprisingly I did not feel too out of sorts this morning however I was a little winded which I am putting down to the dramatic change in humidity between Las Vegas and Dallas. I had terrible nasal issues while in Vegas and even had nose bleeds while I was there. Today I was quite congested but it seemed to clear up after swimming. Maybe it was chlorine withdrawal from not swimming yesterday.

    Todays workout seemed like a hodge podge of pace and aerobic sets.

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

    main sets
    16x25 streamline kick done as 8 with snorkel and 8 on back
    12x25 build
    12x25 free at 100 race pace with a flip on :35
    100 easy
    5x200 on 3mins done as odds free, evens IM

    warm down
    300 easy

    i was holding 12s on the 25s to my feet(as best as I could tell). On the 200s free I held 2:02/2:02s and the IMs I was 2:20/2:21s. I did not feel great and I did not feel terrible. Hopefully some good sleep will help. My daughter swims her big fall meet this weekend and I have 3 days of heats and finals to look forward to. Fingers crossed she will have fun and do well. I am looking forward to being dad this weekend instead of coach.
    Categories
    Swim Workouts
  11. Friday Dec 4

    by , December 4th, 2015 at 05:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    6 x 50 burst SDK + cruise @ 1:30
    100 EZ

    3 x (25 AFAP + 125 EZ)

    14 x 25
    odds = 100 pace
    evens = EZ
    150 EZ

    Total: 2250


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


    I took yesterday off completely. Did a taper workout at Sewy today. Still feeling so exhausted. But my fever is down and throat is slightly better. I am just really really bored out of my mind ... I am not really a sit on the couch all day kind of person ... I feel a little bit like Stewart did when he had shingles -- counting down the days until your meet and hoping you'll be better in time.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 12/07/2015

    by , December 4th, 2015 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    2 X 100 1:45 1:30
    1 X 200 3:00 3:00
    2 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 300 5:15 4:30
    1 X 200 3:30 3:00
    1 x 100 1:45 1:30
    Four rounds.
    Rounds 1&2 are IM--intervals left
    Rounds 3&4 are free--intervals right

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  13. Revisiting the FINA IM Interpretation

    by , December 3rd, 2015 at 08:31 PM (Rules Committee Blog)
    I was made aware of a running thread on the USMS forums regarding the recent FINA interpretation of swimming backstroke during the freestyle leg of the Individual Medley.

    New rules interpretations that are more restrictive than previous interpretations always generate many questions and many times very lively discussions! We often times engage in “what if” scenarios that go well beyond the written interpretation or intent of the action. With this ruling in particular, I know that many people have very passionate opinions about the nature of this action from FINA. But, if we focus on the interpretation itself and put aside questions about FINA’s motivation and what they may or may not do in the future, I believe we will find that the interpretation is more narrowly focused than some might think.

    I encourage everyone to read the text of the USMS interpretation to conform to the FINA ruling on the USMS web site which should answer many of the questions.

    http://www.usms.org/rules/20150911_f...rpretation.pdf

    In summary, to address some of the recent frequently asked questions:

    1. The recent interpretation deals only with the freestyle leg of the Individual Medley and Medley Relay.

    2. The interpretation only clarifies what it means to be swimming backstroke (in other words, repeating this stroke) during the freestyle leg.

    3. There are no changes to the rules or interpretations regarding the use of butterfly kick or breaststroke kick during the freestyle leg. A swimmer who kicks butterfly off of the wall after the breast-to-free transition or after a freestyle turn has not committed an infraction and is not subject to disqualification.

    4. There are no changes to the rules for the backstroke leg of the race, including the turns, and the back-to-breast transition. It remains legal to do a flip turn during the backstroke leg of an individual medley or medley relay event. However, remember that IM transitions are considered finishes, so the finish rules apply at the back-to-breast transition.

    There is a recent blog post answering questions about the back to breast transition here: http://forums.usms.org/entry.php?374...o-Breast-in-IM

    5. There are no changes to the rules for the butterfly or breaststroke legs or any of the other stroke transitions. It remains legal to do a dolphin kick as part of the underwater cycle in breaststroke during this leg of the race.

    Some of the questions focus on whether officials are being asked to more closely observe freestyle turns during IM events and whether this interpretation is resulting in more disqualifications. Officials are not being asked to be more discerning in judging breast-to-free transitions or freestyle turns in the IM. Our guidance to officials on how turns should be judged remains unchanged.

    In the case of freestyle turns, the interpretation does mean that a swimmer who leaves the wall on (or toward) the back after a freestyle turn would be considered an infraction.

    However, we should keep in mind that observations resulting in disqualifications should be definitive and should clear a “benefit of the doubt” standard. Officials should be judging the turns by focusing on observing a legal touch first (by looking down at the wall). Once a legal touch is observed, the official would typically shift their viewpoint to observe the swimmer leaving the wall. A disqualification for swimming backstroke during the freestyle leg would need to be very clear and it is not likely that a slight turning motion after the feet leave the wall to quickly orient the swimmer towards the breast would be enough to constitute a DQ. The official would have to observe the swimmer moving through the water on their back in order to constitute a disqualification.

    I hope this serves to answer some of the recent questions.

    Charles Cockrell
    USMS Rules Committee Chair
  14. Sarasota Y Sharks Masters 5:30 AM Workout 12/04/2015

    by , December 3rd, 2015 at 01:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 100 1:45
    2 X 200 3:00
    4 X 100 1:30

    1 X 200 kick 4:30
    1 X 100 swim 2:00
    1 x 150 kick 3:15
    1 x 100 swim

    1 X 100 IM 1:45
    2 X 100 free 1:30
    Four rounds.
    Descend IM's by round 1-4

    4 X 250 pull 3:30
    Descend 1-4

    WARM DOWN: 4 X 50 easy

    4450Y
    Categories
    Swim Workouts
  15. Week 166 - Wednesday

    by , December 3rd, 2015 at 02:31 AM (After a long rest)
    It's been a very long week and not an ideal taper week ahead of Boston but life throws some curve balls and it's how you handle them. Last night was a late night and this morning came very quickly. I hauled myself out of bed early and forced mys of to swim. I felt much better after the swim but the muggy water did not really make for a quality workout.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    main sets
    8x25 build on :40
    6x50 at 200 race pace on 1min
    2x50 easy on 1min
    2x50 at 200 race pac on 1min
    100 easy
    5x100 kick on 2mins

    warm down
    200 easy

    tom wanted me to do 8x50s at race pace but the water was hot so I did 6 at :26 and then went easy and cooled off a smudge before doing another 2x50s on :25/:26s.

    I am going to be very lucky if I am able to swim tomorrow. I may have a break around lunch time but will have to make it a quick swim and my schedule needs to hold which it has not all week with things popping up unexpectedly.
    Categories
    Swim Workouts
  16. 12-2-15

    Our SCM state meet is this weekend. I will not be going due to the fact we are already over booked with our daughters activities. I was able to join in for some fast 50's with lots of rest.

    250 swim
    2 x 50 drill/swim
    200 kick
    2 x 50 kick/swim
    200 pull
    2 x 50 drill/swim

    4 x 75 (k/dr/build) @ 1:20 IM order

    8 x 50 free sprint @ 2:00
    100 EZ @ 4:00
    6 x 50 stroke sprint @ 2:15
    100 EZ @ 4:00
    4 x 50 free sprint @ 2:00
    100 EZ

    4 x 25 from the blocks

    Slowly getting back into it. I was able to do some P90 shoulders and arms before work.
    Categories
    Uncategorized
  17. Wed Dec 2

    by , December 2nd, 2015 at 07:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    500 various
    100 scull
    5 x 50 free w/paddles
    50 EZ

    Mains sets:

    4 x (5 x 25) @ :45
    1 = burst flutter kick, 2 = burst flutter kick, 3 = EZ, 4 = free 100 pace, 5 = EZ
    100 EZ

    4 x (25 AFAP breast + 125 EZ)

    8 x 50 DPS free
    100 EZ

    Total: 2500


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


    Still very under the weather. Getting sick seems like such a frequent occurrence during taper. I guess the immune system reacts oddly when you increase or decrease the work load. I used to get really bothered, psychologically, by this phenomenon. But I've always had a good meet after being sick during taper. I know what you do the last couple weeks doesn't have that much impact on times (unless you don't rest enough). In fact, sometimes your body gets more rest when you're sick. What really matters is that you are 100% on the day of the meet. I hope so; I have 9 days left to recover. If I feel worse tomorrow after today's workout -- hopefully not! -- I will take another day off.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 12/03/2015

    by , December 2nd, 2015 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 50 swim

    1 X 200 IM 3:30
    1 X 200 free 3:00
    Three rounds. Descend both swims by round 1-3

    1 X 25 :45 :30
    1 x 50 1:00 :50
    1 X 75 1:30 1:10
    1 X 100 2:00 1:30
    Four rounds.
    Rounds 1/2--stroke or IM-- intervals left
    Rounds 3/4--free-- intervals right.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 100 is fast
    Round 4: 75 is fast

    WARM DOWN: 4 x 50 easy

    4300Y
    Categories
    Swim Workouts
  19. Dec 2, 2015

    by , December 2nd, 2015 at 10:57 AM (Workout Swimmer)
    5000 SCY solo

    Don't know where everyone was this morning. We all managed to miss on Monday, yesterday Stephanie & I crossed paths - she was getting out as I was getting in, and today, the pool was nearly empty. There were only about 12 ATAC swimmers there as well.

    600 w/up
    2 x 300 pull no paddles yet - still babying the rib
    4 x 100 kick @ 2:00
    100 easy
    12 x 75; 4 IM, 4 pull, 4 free
    12 x 150; 6 going 100 smooth, 50 hard, then 6 going 100 hard, 50 easy
    (The last 6 were exhausting)
    600 various, including some breaststroke, with the last 100 yds easy
    Categories
    Uncategorized
  20. Week 166 - Tuesday

    by , December 1st, 2015 at 10:29 PM (After a long rest)
    I was planning on swimming with Las Vegas Masters this week but received a very nice email letting me know that unfortunately the heater in there pool broke and the facility was closed all week. I scrambled and found a YMCA north of Vegas and drove there this morning. The pool was great other than the water temp which was warm with a very cold spot midway down the pool where cold water was being pumped in. Not a big deal really. I was glad to have a swim.

    10x100 free with snorkel building to 80% by 100 on 1:30
    10x50 catchup with snorkel on 1min
    5x50 kick on 1 min
    5x50 free with paddles on 1min
    100 IM
    400 free easy

    nothing special pace wise today but felt pretty decent in the water. Tomorrow I have some race pace 50s which maybe a little more challenging with the temperature.
    Categories
    Swim Workouts