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  1. Week 202 - Monday

    by , August 15th, 2016 at 10:09 PM (After a long rest)
    I once again woke up throughout the night in pain. I think my elbow stiffens up when I don't move it and then when I do move the pain wakes me up. I woke up to rain this morning which is a rare August occurrence in Texas.

    The he pool was setup LCM again today.

    400 left arm free with snorkel
    6x50 left arm finger tip drag drill on 1min
    8x200 streamline back kick with fins on 3mins
    12x100 streamline back kick with fins trying to go 15m underwater off start and turn on 1:30
    6x50 streamline kick with snorkel on 1min
    Swim Workouts
  2. Aug 14 & prior

    by , August 15th, 2016 at 01:28 PM (The FAF AFAP Digest)
    Various solo long course workouts:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x 50 burst + cruise
    6 rounds:
    4 x 50 @ 200 pace
    1 x 50 EZ
    odd rounds = kick, even rounds = swim
    100 EZ after

    Total: 2500 m

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    4 rounds:
    broken 100 backstroke, pretty fast
    100 EZ
    10 x 50 various
    100 EZ

    Total: 2300 m

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    3 x (50 AFAP + 150 EZ)
    3 x (50 @ 100 pace + 50 EZ)
    6 x 50 DPS back w/paddles
    100 EZ

    Total: 2250


    I haven't blogged for a few days. I was just too caught up in the Olympic viewing and coverage. It takes awhile to read all the SwimSwam comments! I did a few drylands at some point that I don't recall. And I've done 3 long course workouts at Lebo during the hour of adult swim. Suffering severely from Olympic swimming withdrawal.
    Swim Workouts
  3. Week 201 - Friday and Saturday

    by , August 14th, 2016 at 11:00 AM (After a long rest)
    I got back from Detroit around 10pm on Thursday and had a good night of sleep. On Friday morning it took a little longer than normal to get up and get going.

    The pool was setup LCM

    400 left arm swim with snorkel
    8x150 streamline back kick with fins on 2:15
    8x100 kick with fins as 50 fly kick, 50 flutter kick, on 1:30
    12x50 streamline kick on 1min
    6x50 kick afap on :45
    200 easy

    400 left arm swim with snorkel
    6x50 left arm finger tip drag drill on 1min
    16x100 kick with fins best average on 2mins
    12x50 streamline kick on 1min
    200 easy

    friday was tough but primarily because I was tired, whereas Saturday was hard because I got after the 16x100s kick with fins. I was able to hold 1:04/1:05 average. I feel like I am not getting as good an overall physical workout by just kicking but I am keeping my heart rate up even on the longer kicking. I am also trying to mix fins and plain kicking.
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 08/15/2016

    by , August 12th, 2016 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    5 X 100 2:00
    8 X 50 1:00
    50's: 1-4 long and smooth/5-8 descend to fast

    1 X 100 kick 2:30
    1 X 100 swim 2:00
    4 X 50 kick--first 25 fast-- 1:20

    4 x 50 1:15 #4 on 2:00
    3 X 100 2:15 #3 on 3:00
    Two rounds choice.
    50's: 3 moderate/1 strong
    100's: 2 moderate/1 strong


    1 X 300 5:00
    2 X 200 3:20
    Two rounds, pull
    Negative split 200's

    WARM DOWN: 4 X 50 EASY
    Swim Workouts
  5. 8|11|16 and 8|12|16 SCM's

    8|11|16 SCM
    17 x 50fr on 1:10
    4 x 50fr on 1:00 as 35m ez / 15m fast
    10 x 50fr with fins on 1:00 as 35m ez / 15m (dolphin kick fr) fast
    700 of various drills

    8|12|16 SCM
    300 various with MF
    10 easy starts from block and moderate sprint to about 18m

    MF v3:

    • First fin was way too narrow for feet.
    • The XXL replacement dug deep holes in my toes which took 2 weeks to heal.
    • For the third I removed entire worthless binding from the foil and attached an old pair of silicone fins, but in a more natural position. Result is much more promising, however I should've allowed the sealant to cure another 24 hours as it started to separate

    Updated August 13th, 2016 at 11:15 AM by __steve__

  6. Week 201 - Thursday

    by , August 11th, 2016 at 06:44 PM (After a long rest)
    Yesterday I flew back to Dallas and then flew to Detroit. I ended up having a tight schedule this morning and did a dryland workout at the hotel.

    15 mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    I had a terrible night of sleep and ended up taking Tylenol at about 1am. I ended up phoning my doctor this morning about my elbow. I just got voice mail.
    Swim Workouts
  7. Week 201 - Tuesday

    by , August 11th, 2016 at 05:44 PM (After a long rest)
    I flew to Salt Lake City on Monday and was able to do my normal dryland workout and a shirt swim while I was in town at the Dimple Dell Rec Center; a really pretty 50m outdoor pool setup across the pool as a 25m pool.

    15 mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    Pool setup 25m
    400 1 arm free with snorkel
    6x50 1 arm finger drag drill
    12x50 streamline kick with snorkel with :15 rest
    10x100 kick with fins on 1:30
    200 easy

    The swim was great but I did not have much time, it was at altitude and there were no backstroke flags. I was whooped when I was done despite not much distance.
    Swim Workouts
  8. Club Newsletter Information

    by , August 11th, 2016 at 04:10 PM (Questions from Coaches)
    Q: I coach a Masters program with 55 active members. Should I send out a monthly newsletter and, if so, what should I include in it?
    A: I’m a news junkie. Albeit old fashioned, nothing is more routine or satisfying than reading a print copy of the newspaper with a cup or two of coffee each morning. Reading the news inaugurates my daily connection to the outside world—it’s my history, civics, and current events lesson du jour. Sure, I read plenty of news articles online throughout the day, and many are attached to my social media habits—Facebook, Twitter, and my family chat threads. Websites such as, Swimming World Magazine and SwimSwam help keep me connected to our sport and issues that surround it.
    The articles I read—whether in print or online—are by choice. Information that is important and relevant to me should not be left to chance. It should be sent to me directly, preferably via email.
    A club newsletter can be a wonderful resource to keep your athletes engaged, educated, and excited about your Masters program. Many coaches outsource the newsletter responsibilities to a volunteer within the program who may have the time, talent, and resources to craft and publish the newsletter with routine frequency. Typical publication schedules are weekly, monthly, or quarterly.
    The key to a successful newsletter is to include and mention as many of your athletes as possible in every edition. People like to see their names, pictures, and details about their favorite topic—themselves!
    Once you’ve established a working template for your newsletter, it’s relatively easy to fill in the blanks. Your newsletter could include:
    · A welcome to new members (list their names and a brief biography including a fun fact).
    · A listing of any upcoming changes to the practice schedule and venues.
    · Upcoming events with an emphasis on the program’s focus events (explain where you are in your seasonal plan) such as:
    1. Fitness events
    2. Meets and open water competitions
    3. Social activities
    · Accomplishments of the program and individuals (be sure to include photos) such as:
    1. Event results
    2. Goals achieved
    · A drill of the week with an explanation of its purpose (videos are available for USMS certified-designated coaches online).
    · A swimmer profile. Choose an athlete in your program to showcase in each newsletter and include a picture.

    Email the newsletter to your swimmers for free, and print a copy of your newsletter and post it on your Masters Swimming dedicated bulletin board at the pool. The newsletter should complement the other information available on the board, all of which should be designed to encourage other swimmers at the pool to join your program.

    Updated August 11th, 2016 at 05:53 PM by Bill Brenner

    Tags: club, coach, resources
  9. Sarasota Y Sharks Masters 5:30 AM Workout 08/12/2016

    by , August 11th, 2016 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 kick 2:30
    6 X 50 kick--25 fast/25 easy-- 1:20

    1 X 100 easy 2:15
    1 X 100 strong 2:30
    1 x 50 easy 1:30
    1 X 50 @ 100% 2:00
    Two rounds--choice


    20 X 100 pull
    6 on 1:40
    6 on 1:35
    6 on 1:30
    2 warm down on 2:00
    Swim Workouts
  10. Amending the Rules of Competition

    by , August 11th, 2016 at 12:05 PM (Rules Committee Blog)
    One of the unique things about masters swimming is that the athletes themselves get to make the rules. Considering changes to our competitive rules is an annual process. Ultimately any change to the rules of competition must be approved by the USMS House of Delegates which meets at our annual convention in September. After months of work by the Rules Committee, the proposed 2016 changes are now ready for review by convention delegates.

    The USMS Rules Committee collects, studies, recommends proposed changes to the membership of USMS. Our goal is to ensure that the rules are fair, equitable, clear, and reflect the objectives and values of our membership. The Rules Committee is responsible for the glossary and part one of the USMS rule book, which governs all sanctioned and recognized pool meets. (The Long Distance and Legislation Committees have similar processes for other sections of the rule book.)

    You can now see all of the proposed changes on the convention information page.

    Sometimes we identify an issue that needs extensive study and a subset of the committee will work on these issues throughout the year to bring forward proposed changes by late Spring. This year, a task force studied proposed changes to the rules that involve timing system corrections for official times, USMS records, and top 10 times. The process of determining official times for different types of timing systems can get pretty complicated. (See our blog post from December 28, 2015 for an explanation of current rules.) However, the current rules are no longer consistent with FINA rules. That is a potential problem for recognition of world records and FINA world top 10 times. After several years of extensive study, USA Swimming modified their rules for timing system adjustments in 2016 and other organizations have followed suit. We took another year to study the changes and think through all of the procedures necessary to recognize official times and records. The proposed changes attempt to balance the sometimes competing goals of protecting swimmers from timing system failures, ensuring the accuracy of official times reported at meets, and ensuring that requirements placed on our meet officials are reasonable.

    Sometimes our proposed changes might arise from frequent questions about a rule, which might signal that we need greater clarity. We might propose a change based on ideas and questions from coaches, officials, meet directors, and LMSC officers. Over the years, we have received many questions regarding meet formats, time trials, acceptance of times from recognized meets. So, several proposed changes attempt to make these provisions clearer for coaches, officials, and swimmers.

    Sometimes, it is a matter of bringing the rules up to date with new technology or better practices for conducting meets. Over the years, we have dealt with rule changes involving electronic timing systems, online entries, backstroke ledges, overhead cameras, and other new innovations. This year, proposed changes to update the rules for automatic splits, eliminating written applications for USMS records at National Championships, and eliminating the written publication of USMS records in the rule book are a reflection of technologies that make it easier to run meets, tabulate the results, and publish results using electronic systems.

    Additional changes can be proposed by any USMS standing committee, any Local Masters Swim Committee (LMSC), the USMS Board of Directors, or the USMS Executive Committee. These proposals can range from simple grammatical corrections to innovative ideas to make the sport more exciting and attract new members. Several changes to rules governing national championships and USMS records are being proposed this year.

    Prior to consideration by the House of Delegates, the Rules Committee considers each proposal and may make amendments before voting whether to recommend the change to the House of Delegates. The House may also amend any proposal before voting and may adopt any change recommended favorably by the committee with a majority vote. The House may still adopt a proposed change not recommended by the committee with a 2/3 majority vote. So, the final set of changes that appear in the 2017 rule book may be different than what you see in the convention package.

    While the deadline for proposing changes to the rules has passed for this year, you can still voice your opinion by contacting the delegates from your LMSC before the September convention.
    Attached Thumbnails Attached Files
  11. 8|10|16 LCM and drylands

    50 fr
    50 bk
    100 br
    35 UWDK / 10 UWDK / 5 UWDK
    50 fr
    35 UWDK / 10 UWDK / 5 UWDK
    100 flutter kick (50 fast / 50 easy)
    5 x 12.5 dive from side fr
    50 kick
    50 drill

    4:04 on treadmill @ 9mph

    1 set ea of: leg press, iso leg press, back extensions, DBBP, calf raises, upper rear legs, leg extensions and curls, triceps

    Stretching for about 12 min

    Updated August 12th, 2016 at 02:01 PM by __steve__

  12. Sarasota Y Sharks Masters 5:30 AM Workout 08/11/2016

    by , August 10th, 2016 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    $$ One week out from Nationals $$
    WARM UP:
    10 X 100
    5 on 2:00
    5 on 1:45

    1 X 100 kick 2:30
    1 x 100 swim 2:00
    Three rounds

    4 X (3 X 50--choice--1:20 33 on 2:00
    Alternate: easy-build-fast by 50


    1 X 400 6:40
    1 X 300 5:00
    1 X 200 3:20
    1 x 100 1:40
    1 X 100 1:30
    1 X 200 3:00
    1 X 300 4:30
    1 X 400 Best effort

    WARM DOWN: 4 X 50 EASY
    Swim Workouts
  13. 8|9|16 SCM

    300 wu fins
    200 fr
    150 as 50 br 50 bk 50 fl
    300 various kick
    3 x 50 fr on 1:30 as 35m slow 15m fast
    3 x 50 fr on 2:00 as 35m slow 15m fast
    4 x 17m fr from block
    300 drills

    started pouring a cool rain, was nice

    Updated August 9th, 2016 at 11:17 PM by __steve__

  14. Mon-Tues, Aug 8-9

    by , August 9th, 2016 at 06:30 PM (The FAF AFAP Digest)


    rehab ex
    straight arm dips, 75 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 30 x 2 x 10 (someone asked me if I was training for American Ninja Warrior -- ha!)
    face pulls, 50 x 3 x 20
    good mornings, 75 x 4 x 5
    deadlifts, 75 x 4 x 5
    tricep press, 50 x 3 x 8
    TRX knee ins, 2 x 10

    1000 EZ in the pool afterward

    Tuesday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    20 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    200 EZ

    Total: 2100


    I was a bit tired after that workout. Not much yardage -- I really can't do more than that in an hour -- but plenty of quality.

    I was stupid the other day. I was driving around and left the top down with my swim bag and equipment bag in the car during lunch with a friend. I came back and my equipment bag was gone. Ouch! No idea why they took that and left the backpack. I have extra fins and paddles, but the bungee cordz + parachute + drag sox replacement will be pricey.
  15. Sarasota Y Sharks Masters 5:30 AM Workout 08/10/2016

    by , August 9th, 2016 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    2 X 200 3:30
    4 X 100 kick 2:30

    12 X 50--choice-- 1:20
    1&2: easy
    Remaining odds: Blocks--25 sprint/25 easy
    Remaining evens: 25 easy/25 build to race finish

    1 X 100 strong
    1 X 100 easy
    1 x 100 @ 100%
    1 x 100 easy
    Choice--all on 2:30


    7 X 200 pull 3:20
    First 6: Descend in pairs
    Break extra :30 then #7 is best effort.

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  16. The Effect of Exercise on Sitting Time

    By now most of us have heard that prolonged sitting has many adverse health effects. We've also been told that in general working out and then sitting all day does not make the situation much better. This new review article published in The Lancetlooked at the effect of physical activity and sedentary behavior with all-cause mortality. They found that daily sitting time did not have an effect on those in the most active quartile of physical activity. The people in the most active quartile did the equivalent of moderate exercise for an 60-75 minutes per day, everyday. Interestingly, those who sat the least but were also the least active otherwise, had a significantly increased risk of dying. So just being on your feet all day does not give you the same benefit as exercise. Another interesting fact was that regardless of physical activity, 3 or more hours per day of watching television was associated with increased mortality.
  17. Week 201 - Monday

    by , August 8th, 2016 at 02:36 PM (After a long rest)
    I had a terrific weekend at the Austin Speedo Futures meet and the kids I have been working with swum unbelievably well. We had 10 kids ranging from 15 to 18 swimming and for most of the meet we sat in 3rd place in the team competition and we had several kids in the running for the high point on both the boys and girls events. We ended up coming up a little short last night(due to no men's relays), but ended the meet with a couple of 2nds in the meet high point awards and 4th overall as a team. We now have 8 kids qualified for winter junior nationals with several others very close. I have really enjoyed coaching and have learnt a lot working with Neil. I am hooked on continuing to work with the kids assuming I can continue to fit it in with my own swimming and work commitments.

    The only big downside to the Futures meet was the time I got back to Dallas. Going to bed at 12:30am and waking up at 4:30am was tough and I suspect I will be dragging tonight. I am traveling all week this week and with the elbow injury it will be tough to swim everyday but I am planning on trying.

    Today we had several visiting younger masters swimmers and normally I would have had fun swimming with them, but instead I kicked. My wife says I am not good when I am sick and I am obviously not good being injured!

    Pool was setup LCM

    Warm up
    400 1 arm free with snorkel
    6x50 1 arm finger tip drag drill on 1min

    Main Sets
    streamline kick with fins
    100 kick on 1:25
    200 kick on 2:50
    300 kick on 4:15
    400 kick on 5:40
    300 kick on 4:15
    200 kick on 2:50
    100 kick on 1:25
    10x50 kick no fins on 1min
    12x50 kick with fins on :37.5

    Warm down
    100 easy

    I felt really tired during the warmup but by the main set was warmed up and felt ok. On the pyramid I was holding 1:15 pace. On the 50's without fins I was coming in on :50 and the final set with fins I was holding :36s; other than the first one these were all touch and go 50s.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 08/09/2016

    by , August 8th, 2016 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 2:45
    4 X 100 1:45

    6 X 50 kick 1:20
    #3 and #6: fast

    8 X 50--choice-- 1:15
    #1-4: perfect stroke
    #5-8: descend--#8 @ 100%

    4 X 100--choice-- 2:30
    All 4 strong--85/90%

    NATIONALS SWIMMERS: 800 swimmers: 8 X 50 pace 1:00--relay starts

    1 X 200 3:30
    4 X 50 descend 1:00
    Pull--descend 200's 1-3 by round

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  19. Fri-Sun, Aug 5-7

    by , August 8th, 2016 at 11:34 AM (The FAF AFAP Digest)

    Drylands for 50 minutes

    Saturday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    4 x 50 burst + cruise
    50 EZ
    6 x (25 AFAP + 75 EZ)
    5 x (50 @ 100 pace + 50 EZ)
    100 EZ

    Total: 2150 m

    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    6 x 50 burst kick or SDK various @ 1:15
    50 EZ
    5 x (50 AFAP + 150 EZ)
    100 EZ

    -- moved to SCY ...

    10 x 50 DPS w/paddles @ 1:00
    300 EZ

    Total: 2800


    Still chugging along. Doing less yardage than usual, but LCM is hard. The last of those AFAP 50s yesterday was tough.

    Very excited that the Olympics are finally here! The doping scandals are a bit of a pall though. Aside from the Russians and some of the Chinese, it's scandalous that Brazil (a country with a ton of doping positives), didn't even drug test their athletes in the month before the Olympics. I'm sure the US has dopers too, but at least we have USADA. After they took down Armstrong, no one can doubt that it is a pitbull of any agency.
  20. 8|7|16 SCM

    6 x 50 fr on 1:00 (41-43's)
    2 x 100 fr on 2:00 (1:20 and 1:30)
    2 x 100 fr from block as 75 easy / 25 fast
    1:00 vk kick with fins
    2 x 50 kick from block as 25 fast flutter / 25 back kick
    300 easy fr with fins
    150 kick as 25 flutter / 25 dolphin

    Have not really trained seriously for months. Practically all swimming accomplished over these 5 - 6 weeks has been done just for the pleasure of it. Tried to sprint a little yesterday, and it felt like nothing was there