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  1. Sarasota Y Sharks Masters GOLD Workout 5/15/17

    by , May 14th, 2017 at 10:09 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [5:00]
    2 x 100 2:15 [2:00] IM/stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15] 25easy/25fast

    IM/stroke set
    3x
    3 x 50 1:15 [1:15] stroke desc 1-3
    1 x 50 1:30 [1:30] free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set [Jay Eckert's fav set but with slightly less yardage]
    1 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    2 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    3 x 100 1:40 [1:30] strong
    1 x 100 2:00 [2:00] easy
    3 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy
    2 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy
    1 x 100 1:30 [1:20] strong
    1 x 100 2:00 [2:00] easy

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4100
    Categories
    Uncategorized
  2. Budapest Week 2 - Friday

    by , May 12th, 2017 at 09:40 PM (After a long rest)
    I had a great night of sleep but was still pretty tired this morning. Despite this I had a good workout today.

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

    Main sets
    10x100 free on 1:10
    100 easy
    6x(50 fly on :40, 50 back on :40, 50 free on :35)
    200 easy
    5x50 kick on :55
    5x50 kick on :50
    5x50 kick on :45
    16x25 underwater on :30

    Warm down
    200 easy

    I swam next to two of the kids in my daughters training group(13-14 year olds), one boy and one girl. This was a hard workout. I held my own but these kids are going to be a really special group from Rockwall. There around 10 kids who are on the path to D1 swimming and I believe several who have the potential do be really special. I held 1:03-1:04s throughout the aerobic 100s and actually felt pretty good. The fly,back, free Set was plain hard. My fly is 1 arm these days and I am trying to avoid hurting both my elbow and shoulder. I was coming in on :35s on the fly, :33s on the back and :31s in the free. The kick was pretty easy until the 5 on :45 where I held :41s. The underwater was awful. I can do almost unlimited on :40 but the interval goes below that and eventually I start to hurt. I was hurting after 4 today but made them.

    Now I am off to east Texas for a couple days with my son. Can't wait to hang out and see the beautiful big pine trees and wild life.
    Categories
    Swim Workouts
  3. Budapest Week2 - Thursday

    by , May 11th, 2017 at 06:43 PM (After a long rest)
    My crazy travel day yesterday ended around midnight and this morning started early since my daughter had morning workout this morning. Despite being really tired I hauled myself out of bed this morning, so I could both workout but more importantly spend time between the house and the pool and the pool and the house with my daughter(these times are often so insightful and I have a really cool kiddo).

    My workout was pretty pathetic today but I worked out. I was down on the weight on several exercises.

    Weights/Dryland
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x15 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    20minutes of stretching

    After spending so much time on the plane recently my back has been pretty tight so I spent extra time today stretching and this helped enormously.

    I am in East Texas this weekend fishing with my son and I am really looking forward to it!

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 5/12/17

    by , May 11th, 2017 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    4 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    6 x 50 1:00 [1:00] free desc 1-3/4-6

    Kick set
    1 x 100 2:30 [2:15]
    6 x 50 1:20 [1:15] 25mod/25fast

    IM/stroke set
    3x
    2 x 50 1:15 [1:10] stroke
    1 x 100 2:15 [2:00] IM
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    2 x 200 3:20 [3:00] neg split
    4 x 50 1:00 [1:00] descend
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :55 [1:00] descend
    2 x 100 1:40 [1:20] strong
    4 x 50 :50 [1:00] fast

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4000
    Categories
    Uncategorized
  5. Hour-swim fundraiser gives SSLF a boost

    by , May 11th, 2017 at 12:52 PM (Ask the ALTS Experts)
    In this edition of Ask the Lead ALTS Instructor, we hear from Bill Meier, who used his position as head Masters coach to facilitate a fundraising drive for the Swimming Saves Lives Foundation.

    How did you inspire your swimmers to raise money for SSLF through the one-hour swim?

    My team, the Simon’s Rock PaceMakers, has been doing the USMS 1-Hour ePostal National Championship in January for many years. It is one of our yearly training milestones and an event that a large percentage of the team looks forward to. As a team, the event has grown from a few masochists meeting at a predetermined date to trade swimming and timing duties to the whole team gathering on a Saturday morning, taking turns with a stop watch (or cell phone!) and swimming, and then everyone retiring to the nearest watering hole to rehydrate. If misery loves company, the hour swim takes that company and turns it into a party!

    I believe that any event that involves the PaceMakers should evolve. With the expansion of the hour swim into a true team event, I wanted to use the momentum and put it toward a good cause. The hour swim is traditionally about personal goals – how far you went last year/how much farther can you go this year. The similarity to a swimathon is unmistakable, except there is no charity benefiting from our efforts. This year, we reconsidered this missing element and decided to add one in.

    The Swimming Saves Lives Foundation is the charitable arm of U.S. Masters Swimming. This year, it gave close to $90,000 in grants to our fellow Masters clubs and swim-lesson providers so that they can provide swim lessons to adults in their communities. Each year, requests for grants increase and the number served is only limited by the amount of money in the foundation coffers. The more money available, the more lives will potentially be saved!

    As plans developed for our team event on Jan. 28, I sent an e-mail to my swimmers explaining that I would like to turn the hour swim into a fundraiser for the most appropriate charity I could think of – the Swimming Saves Lives Foundation. I created a simple pledge sheet that gave donors the option to contribute a fixed amount or an amount based on laps completed. At the top of the sheet, I included a brief explanation of SSLF, the goals of the grants, and our tax ID number. The last sentence asked to have all pledges in by the end of February. At the next practice, I encouraged people to read the e-mail and consider this idea.

    As literally the first Masters club to take part in the April is Adult Learn to Swim Month campaign, as past recipients of SSLF grants, and as a group of people who have gotten used to a coach who likes to experiment, the swimmers on my team are generally willing to give anything a try at least once! The 400 IM – sure! Volunteer lessons for the community – alright! A swim-bike-swim-bike-swim – uhm…OK! I like to give to my team. I don’t like to take, and I especially don’t like to ask for money. My approach to this new fundraising experiment was to throw it out there and see what happens. What happened gives me hope for the future!

    By the following week, people were bringing me checks. Before practices, swimmers showed me full pledge sheets. On deck, swimmers compared notes on what to say to friends concerning this project. Most of all – everyone was EXCITED. My swimmers were saying things like, “If I can do another 500, I’ll make this much more money.” The fundraising actually became a motivator to do more laps.

    Each week, I would remind people that the hour swim was approaching, and that we were doing this as a fundraiser. I put a folder on my door with extra copies of the pledge sheet. Besides that, I did nothing else, feeling that the importance of the SSLF mission would be all the motivation needed.

    The actual hour swim was more festive than ever before. The best quote of the day was, “I feel like I’m swimming for all the people who made pledges.” We had introduced an element of giving back to an event that was previously focused on the individual, and from my experience with the PaceMakers, this can be quite powerful. The rehydration party post-swim was one of the more memorable events I’ve had with this group of athletes.

    By the end of February, after weekly reminders, the team brought in over $5,000 with little extra work on my part. Any extra work, though, was completely offset by the effect this project had on my team. Once again, we had experienced the power that “giving back” can have on a group of like-minded individuals. I would strongly recommend helping your team experience this also.
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 5/11/17

    by , May 10th, 2017 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] stroke
    4 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    4 x 100 2:30 [2:15] last 25 fast

    Freestyle set
    3 x 50 1:00 [1:00] 25fast/25easy
    3 x 50 1:00 [1:00] build to fast
    3 x 50 1:00 [1:00] fast
    1 x 50 easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke (1 mod, 1 fast)
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst]

    1 x 50 easy

    Free/pull set
    4x
    3 x 100 1:40 [1:30] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
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    Uncategorized
  7. Budapest Week 2 - Wednesday

    by , May 10th, 2017 at 11:42 AM (After a long rest)
    Work took me to Seattle today. Kirk Nelson arranged for me to swim with him(thanks buddy) this morning. I was quite tired before, during and after today's workout but it was great to swim and briefly catch-up with Kirk. I swam at Iowa while Kirk swam at Michigan State in the late 80s and early 90s and we know a few people on each other teams. Today's workout was great but was definitely more on the straight swimming side than I am used to.

    My whirlwind travel day finishes about midnight tonight when I get back to Dallas. These one day trips are pretty tough but they do minimize the amount of time I have to be away from the kids and DeAnna.

    Pool setup scy

    800 with :45 rest
    300 at threshold pace +1 with, :45 rest
    700 aerobic :45 rest
    300 at threshold pace -1 with, :45 rest
    700 aerobic :45 rest
    300 at threshold pace -3 with, :45 rest
    4x175 back from 70% with :20 at each 25
    5x(5x25 free holding under :15s on :45,:45,:30,:45,:15)
    200 easy

    i was not really on pace today but descended the 300s going(about) 3:24,3:20,3:15. The analog clock and the diving board made it a little tough to see. Despite being relatively slow today in a strange way it felt good to just swim. We don't do any long straight swimming sets so this was a nice change. On the 175s as 25s back I descended from :17s to :15s. On the 25s free I started to feel pretty tired but held :14s throughout.

    A big thanks goes out to Kirk for arranging the opportunity to swim with his USAS team. I hope we are both injury free and in racing shape next spring; I hope to see you in Indy. We will be the old guys in the age group again.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 5/10/17

    by , May 9th, 2017 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 4:00 [3:15]
    4 x 100 2:00 [1:45] 50st/50fr
    2 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Main set
    2x
    1 x 200 5:00 [4:30] kick
    4 x 50 1:15 [1:15] stroke (fly, back, brst, easy free)
    6 x 50 1:00 [1:00] free (alt 2 fast/1 easy)

    Free/pull set
    1 x 400 6:40 [6:00] long & strong
    2 x 200 3:20 [3:00] neg split
    4 x 100 1:40 [1:30] desc

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  9. Budapest week 2 - Tuesday

    by , May 9th, 2017 at 09:36 AM (After a long rest)
    I had a really good night of sleep and was still feeling a little tired this morning. I love it when you go to sleep in one position and wake up in the exact same position; this morning was such a morning.

    I felt much much better in the water today and despite the nagging pinch in my left shoulder it was no where near as bad today.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    8x75 kick on 1:10
    2x(3x300 free on 3:40 descend 1-3, 2x100 kick as active recovery on 1:45, 2x50 fast back on :40)
    100 easy
    8x75 as 50 Back, 25 no breath free on 1:10
    8x50 breast(why?) working on timing of kick and shooting on 1min
    10x50 with snorkel on :35

    warm down
    200 ez

    i did really well on the 300s going 3:17,3:14,3:10 on round 1 and 3:15,3:10,3:05 on the second round. The kick I was holding 1:27s and the back I was :31/:32s. One of my training partners is a breastroker and she has struggled with timing of the kick and shoot so we did a few 50s working on this. I hated this part! On the 50s on :35 I cruised and was holding :32s throughout. I felt good in the water today. Now I need to string a few of these together.

    I am off to Seattle tonight for another whirlwind 24hrs.
    Categories
    Swim Workouts
  10. Budapest Week 2 - Monday

    by , May 8th, 2017 at 03:05 PM (After a long rest)
    This morning should have been real course but for some reason the life guards did not flip the pool so we swam scy.

    i felt pretty stiff stiff from weights yesterday but had a decent workout. my daughters workout group were next to me and I am so glad I decided not to join them. They did 3xT20s trying to increase effort 1-3. She went just shy of 1900 on the last T20. OMG she has improved so much in such a short time.

    My workout was not not easy but I decided to do a different aerobic set.

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

    main sets
    8x75 kick on 1:20
    4x(300 on 3:30, 200 on 2:20, 100 on 1:10)
    i decided to do 1min between rounds today which made this a lot easier
    200 easy
    16x25 back on :30 holding 200 pace

    warm down
    300 easy

    The kick I was coming in on 1:05-1:07s. I held 1:05 pace throughout the aerobic set despite discomfort in my left shoulder. The 25s I was off on my pace and held :16s. I was pretty tired after this workout.

    My daughter and I had a great discussion about her season goals on the drive home. I cherish these kinds of discussions.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 5/9/17

    by , May 8th, 2017 at 09:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    Y-Nats is over, so we're getting back to our normal yardage. LC season is upon us.

    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke, 2 of each
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    2 x 100 2:40 [2:15]
    6 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 200 4:00 [3:30] IM
    [50s: RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    4 x 150 2:30 [2:05] last 50 strong
    3 x 100 1:40 [1:30] neg split
    6 x 50 :50 [:45] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  12. Budapest Week 1 - Sunday

    by , May 7th, 2017 at 12:04 PM (After a long rest)
    The meet is still going on at the pool and since it's a level 3 meet the pool was setup scy. As I have been doing for a while now I am using Sunday as an extra strength training opportunity.

    Weights

    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    10 minutes stretching

    Swim
    100 free
    4x50 free on :55
    4x50 free on :50
    4x50 free on :45
    8x50 kick on :50
    4x50 easy with about 10 seconds rest

    I was tired today in the weight room but felt pretty good in the pool.

    Categories
    Swim Workouts
  13. Budapest Week 1 - Saturday

    by , May 6th, 2017 at 04:06 PM (After a long rest)
    There was a meet at our pool this weekend so I swam very early with the group going to Budapest. I felt pretty decent in the water today.

    Pool setup LCM

    Warm up
    400 Free with snorkel
    6x50 catch-up on 1min

    main sets
    6x100 kick with fins on 1:30
    50 free easy on :50, 1x50 back at 200 Pace on 1min
    100 free easy on 1:40, 2x50 back at 200 Pace on 1min
    150 free easy on 2:30, 3x50 back at 200 Pace on 1min
    200 free easy on 3:20, 4x50 back at 200 Pace on 1min
    100 easy
    8x50 drill/build on 1min

    warm down
    200 easy

    i held 1:10-1:12 on the kicks with fins and then :34-:36 on the 50s back. My back felt good today. Ideally I would like to be more consistent and hold :34s but this is the first time I have tried going at pace on my backstroke. This set was harder than it sounds and is another one I will do again.

    Updated May 6th, 2017 at 09:20 PM by StewartACarroll

    Categories
    Swim Workouts
  14. Budapest Week 1 - Friday

    by , May 5th, 2017 at 10:09 AM (After a long rest)
    I went to bed at 7:30pm last night and slept solidly till midnight when I had to get up and use the bathroom. I was worried I would have trouble going back to sleep but as it turned out I think I fell asleep before my head even hit the pillow and slept solidly again until my alarm went off for practice.

    Today was not as as hard as thought Tom planned on making practice. On one hand it was good but on the other I was kind of looki forward to the set he described on wednesday(100,125,150,175,200 all on 2mins). His modified version was fine but no where near as challenging. My training partner, Bill, was back in town visiting from Indiana today which on its own made for a great time. I did enjoy practice today and it was fun.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    8x50 kick on 1min
    100 free with snorkel on 2mins
    125 free with snorkel on 2mins
    100 free with snorkel on 2mins
    150 free with snorkel on 2mins
    100 free with snorkel on 2mins
    175 free with snorkel on 2mins
    100 free with snorkel on 2mins
    200 free with snorkel on 2mins
    200 ez
    16x25 on :30 odds choice drill, evens no breath free
    15 minutes of Tom time - vertical kick followed by Tom calling out what to do for a 25(fly, no breath free, corkscrew, etc)

    warm down
    200 easy

    just like yesterday I took a while to get going today. The kick I was feeling good and held :41s throughout. On the 100s I was holding 1:03s, the 1:25 I was 1:19, the 1:50 I was 1:33, 175 I was 1:50 and the 200 I was 1:59. I was not going super hard on these Andy instead focused on trying to keep my stroke long. My shoulder is still uncomfortable and I have avoided pushing too hard. The only one I pushed was the 200 and even it my splits were very consistent. Tome said I was :59/1min. He also said my turns and kick were both noticeably slower on the second 100 but he said my stroke looked longer. The Tom time was fun since we got a chance to laugh and joke as we were vertical kicking. All good today.
    Categories
    Swim Workouts
  15. Budapest Week 1 - Thursday

    by , May 5th, 2017 at 09:56 AM (After a long rest)
    There is always something that happens to me the second morning after travel. Tuesday was my crazy long day and this morning it hit me hard. I was tired and it took some time to really get going.

    Weights/Dryland
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x17.5 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 160lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10minutes of stretching

    swim setup LCM
    4x100 free with snorkel on 1:30
    8x50 catch-up on 1min
    6x50 kick on 1min
    200 easy

    Despite being really tired I upped my weight in the last pulldowns and the shoulder rotation exercises. This is all good progress and I am almost back in the weight room to where I was pre surgery.
    Categories
    Swim Workouts
  16. Budapest Week 1 - Wednesday

    by , May 3rd, 2017 at 10:06 PM (After a long rest)
    Yesterday was a crazy day even by my standards. Our sales team are working on a big opportunity in the North East and I was asked to support them in New York City. Despite knowing it would be a really long day I decided I would do a one day out meet and back rather than an overnight trip. To make the NYC meeting I had to take a 6am flight which meant a 3:30 alarm. Coming home was booked on a 7pm flight but as is quite usual from the east coast(or it seems that way) my flight was delayed and I did not get back to Dallas until midnight. Needless to say this mornings alarm came very quick after only 3 1/2 hrs of sleep. Luckily the meeting went very well and the crazy travel day was probably the right thing for me to do because I was able to have dinner with my wife and kids in Monday night.

    This morning I was tired and felt quite weak. Midway through practice I realized I had hardly eaten anything yesterday, having a muffin at the airport and that was it. This is not my normal thing and I would characterize myself as a good eater, but apparently not yesterday.

    Todays pool setup scy

    warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    6x100 kick on 2min best average
    100 easy
    12x50 odds drill/buil, evens fast on :50
    3x100 free with find afap on 3mins
    200 easy
    4x200 free on 3mins descend 1-4
    12x25 underwater on :40

    warm down
    200

    tom went easy on us today. He actually to,d us fridays Set and said his original plan was to do it today. 100,125,150,175,200 on 2mins fast. He did not say how many rounds we will do. I was holding 1:25s on the kick and :28/29 on the fast 50s. On the 3 x 100s I went :52,:50,:48. I did not try to descend but worked the walls harder each100. On the 200s I went 2:12,2:07,2:04,2:00.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 5/3/17

    by , May 2nd, 2017 at 02:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Y-Nats starts Thursday! Next workout post will be for May 9 when we're back to our regular workouts.

    Warm up
    2 x 100 1:45
    6 x 50 1:00 choice
    2 x 100 1:30
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2 x 100 2:15

    Main set
    1 x 300 5:00 good turns, streamlines, and technique
    6 x 50 1:15 2st/1fr
    12 x 25 :45 choice 3fast/1easy

    Race pace set
    8 x 25 1:00
    [odds: build to race pace]
    [evens: sprint 20]

    Warm down
    4 x 50 1:00

    Total taper: 2500

    Optional set
    12 x 50 1:00 [500 or 1000 pace]
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 5/2/17

    by , May 1st, 2017 at 03:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45
    4 x 75 1:30 IM/stroke

    Kick set
    4 x 50 1:15
    6 x 25 :45 fast

    Main set
    1 x 400 6:00 [fins optional]
    4 x 100 2:00 [choice 50fast/50easy]

    Blocks race pace set
    2 x 50 3:00 choice build to race pace
    3 x 50 4:00 choice race pace

    Warm down
    4 x 50 1:00

    Total taper: 2500

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    2 x 200 3:00 long & strong
    2 x 200 2:40 neg split
    2 x 200 2:30 desc
    Categories
    Uncategorized
  19. Budapest Week 1 - Monday

    by , May 1st, 2017 at 09:41 AM (After a long rest)
    Today marks the start of my focus on Budapest. I know it's a long way out but I wrote my season plan with Budapest as the light at the end of the tunnel. I am hoping to do 2 LCM meets as part of my build up and also to gradually increase both distance and intensity. The kids I am training are heading to Colorado for a 10 day altitude camp after 4th July and it's my hope to go on this trip. When I was in college we did an OTC trip and I have wanted to try altitude training as a master. I don't know yet how it's going to work out with me coaching and then trying to find time to swim myself. I plan on adding about 2k to my weekly distance each week until the altitude camp and then come down after the camp. I am going to train as if I am going to be competitive in Budapest but will back off if my body is not ready. I am carrying a shoulder injury that just won't go away which is not great but the elbow I had surgery on in December is doing awesome.

    Pool Setup LCM
    Warm up
    400 Free with snorkel
    6x50 catch-up on 1min

    main sets
    6x50 kick on 1min
    3x(1x50 at 400 Pace on 1min, 1x50 easy,
    2x50 at 400 Pace on 1min, 1x50 easy,
    3x50 at 400 Pace on 1min, 1x50 easy
    200 easy)
    3x200 Pull on 3mins

    warm down
    6x50 working on DPS

    I was able to hold :33 to my feet on the 50s. I wish I could say these were easy or even comfortabl but they were neither. I plan on doing this set weekly throughout the training for Budapest and will hopefully be able to get down to a tighter interval and hold pace.

    Off to NYC with work for the day tomorrow!!! I have a terrible carbon footprint.
    Categories
    Swim Workouts
  20. Remember to Breathe (May-June 2017)

    by , May 1st, 2017 at 01:00 AM (SWIMMER Editorials)
    It seems obvious, really. As mammals, we shouldn’t need this reminder.

    But whether we regard human swimmers as interlopers in a hostile environment without the necessary anatomy to breathe underwater or lost merfolk returning to our home (who else dreams of having gills implanted as soon as biotechnology can do it?), sometimes we need to hear it: remember to breathe.

    This reminder could come from your coach, who notices that you flag a bit on the second length of your 50 freestyle because you’re racing the swimmer in the next lane and you just put your head down and go. Or it could be that you’ve forgotten to exhale underwater and when you turn to inhale, you don’t get enough air in because you’re still holding some from the last breath. Even the most experienced swimmers need this reminder.

    Or it could be your lanemate reminding you, when you’ve missed practice for days on end because life is getting in the way of your swimming: Remember to breathe.

    This autonomic reflex, in which we fill our lungs with air and send oxygen to our blood, feeds all the tissues in our bodies. It also removes carbon dioxide and other waste products.

    When we’re anxious, afraid, or feeling threatened, our breathing is shallow and quick. Under stress, our brains want us to breathe quickly so we can fight or flee.

    During times when collective anxiety is palpable and it’s hard to put down the flashing electronic squirrel box—all the crazy news we can chase—we’re finding out how important it is: Remember to breathe.

    Respect to all the yoga enthusiasts and grounded swimming peeps out there. You know those teammates—always a sunny smile and bright hello—even at 5:26 a.m. If you’re a driven Type A who needs coffee more than air to be civil at that hour, you might brush off their gentle reminders to breathe.

    Until that day when you can’t breathe and you realize the forced deep breathing from swimming a set of descending 200s or a 3-mile rough-water swim against the current is the only thing that’s kept you from losing it at the office. Or at home.

    Go to swim practice. Remember to breathe.

    Not only will it get you through the tough times, it will make you smarter, as we learn in “Workout for the Brain” (Healthy Swimmer, page 14), where Jim Thornton explores how aerobic exercise improves our brains.

    And for merfolk longing to trade the pressures of everyday life for the comforting pressure of the deep, Elaine K. Howley shares the fascinating history of the Weeki Wachee Mermaids—a post-WWII Central Florida sensation that’s making a comeback (Splashback, page 48).

    Updated May 14th, 2017 at 08:52 PM by Editor

    Tags: breathing, stress
    Categories
    Staff Blogs