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  1. Sarasota Y Sharks Masters 5:30 AM Workout 04/13/2016

    by , April 12th, 2016 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout--meet starts tomorrow
    SCY
    WARM UP:
    2 X 200 3:20
    3 X 100 1:40
    2 X 100 kick 2:20

    2 X (3 X 100 free 1:45
    #1: moderate #2: build #3: 50 moderate/50 fast

    6 X 25
    odd: build to finish
    even: blocks--sprint 20 yards

    OPTIONAL:
    1 X 50 blocks
    Relay starts

    WARM DOWN
    Categories
    Swim Workouts
  2. Coaching and customer service

    by , April 12th, 2016 at 12:00 AM (Questions from Coaches)
    Q: As a Masters coach, how can I improve my customer service skills?

    A: In order to provide high-quality customer service, first determine what the customer wants. Your customers may be your athletes, coaches, facility staff, sponsors, community partners, or volunteers. When thinking about serving your athletes, remember that most Masters swimmers want:


    • Convenience and a respect of their time
    • Access to coaching knowledge and wisdom
    • Lack of obstacles
    • Immediate fulfillment of needs
    • Meaningful experience
    • Consistency


    Learning to qualify your customers’ needs will be helpful before developing your customer service philosophy. Don’t be afraid to ask for feedback. Develop an evaluation form for your swimmers to complete annually to evaluate your performance and to make suggestions.

    I recently attended a conference in Colorado Springs, Colo., sponsored by USA- Swimming. One of the speakers was John Cashion, the Corporate Director for the Ritz-Carlton Leadership Center. John has been with the Ritz-Carlton for 20 years, rising through the ranks from an entry-level position to general manager of a property, to his current role today in charge of customer service and cultural transformation training.

    As a frequent traveler, I was especially interested in learning how the hospitality industry trains its employees to give exceptional customer service. All too often, I'm astonished at the poor customer service I receive or that I’m willing to accept mediocre service – service that only meets my expectations – and rate it as good customer service. With that in mind, what's missing from your customer service approach in a Masters coaching context?

    Let's assume that there are three levels of customer service:

    1. The expected
    2. The requested
    3. The memorable


    The Expected
    When I check into my hotel, I expect my room to be clean and unoccupied. Recently, I checked into my hotel room, received my key card, and proceeded to my room. I noticed a large number of law enforcement officials occupying the hotel lobby. As I approached my assigned room I found a “Do Not Disturb” sign hanging from the door handle. Certainly, the maid must have forgotten to remove the sign after cleaning the room earlier in the day. As I began to insert my key into the door lock, I thought, "what if...?" I turned around, headed back to the front desk, and sure enough the room was occupied. Needless to say, my expectations were not met.

    Now take that example and angle it towards swimming. What are your swimmers expecting from you? Knowing your swimmers and their expectations is the first step in giving quality customer service. Write these expectations down, review them regularly, and edit and update when necessary.

    The Requested
    In addition to the expected, you may have certain additional requests that require a response. I’m a light sleeper and prefer a quiet room on the top floor—with no one above me—away from the elevators and ice machines. Too often, other guests treat the halls and areas around the elevator landing as common areas for social gatherings, creating an environment that is not conducive to me getting a good night’s sleep. If I make my requests known to the hotel staff and they do not meet the requests, I view this as poor customer service.

    So, again, think about what your swimmers requests might be. Are they asking you to teach them a new skill, modify their stroke technique, or organize a social gathering?

    Masters coaches wear many hats; educator, motivator, entertainer, social director, friend, family member, and in many cases a psychologist—and sometimes you’re called upon to be all of these people in a single workout! How you choose to react to your swimmers’ requests determines the level of customer service you’ll be able to provide. Maintaining a positive attitude, along with a smile, when fulfilling requests ensures the most success.

    The Memorable
    Can you create an experience that won’t be forgotten? Over time, most of us won’t remember anything about our expected and requested experiences, but we’ll always remember something that was a delightful experience. Some time ago, my wife and I checked into a resort hotel for a short vacation. May, the front desk attendant, greeted us by name and asked us what special occasion brought us to the hotel. Having just become grandparents for the first time, I told May we were celebrating grandparenthood! Now, I’m not sure if the resort had this type of celebration listed in an employee handbook or not, but what happened next surprised me. Upon returning to our room after an afternoon at the pool, we found a tray with a delicious dessert and heartfelt handwritten note from May waiting on the desk. Next to the tray was a wrapped gift—a baby blanket for our new grandson. Quite a delightful and memorable experience that I’m sure May and the management of the Aruba Marriott Resort had no expectation that I would be sharing with the 65,000 members of USMS and the thousands of visitors to our website.

    As you can see, there’s clearly a spectrum of customer service experiences available out there, and it takes a little bit of thought and consideration of your swimmers’ needs to become great at customer service. But it’s definitely something you can achieve. Go create memorable experiences for your swimmers. Greet your swimmers by name, celebrate their daily accomplishments, and be sure to invite them back. And above all else, practice kindness, exercise empathy, and most importantly, share a smile.

    Click image for larger version. 

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    Updated April 18th, 2016 at 02:36 PM by Bill Brenner

    Categories
    Uncategorized
  3. 4|11|16 SCM

    10 x 50 on 2:00 as [12.5 (turn) 12.5 fr - fast], [12.5 br (turn) 12.5 fr or bk - easy]

    10 x 75 on 3:00 as 12.5 easy 12.5 (turn) 12.5 fr - fast, 12.5 br (turn) 25 fr or bk - easy

    4 x 50 fr with fins and snorkel on 1:30

    4 x 25 dolphin fr with fins and snorkel

    Felt no connection with water. Feel a loss of structure to my training. Just how I feel at moment, maybe only partly true and I'm just recovering from weekend.
    Categories
    Uncategorized
  4. Week 185 - Monday

    by , April 11th, 2016 at 08:59 PM (After a long rest)
    I took a long nap yesterday afternoon when I got home from the meet and the. Went to bed early. I was tired but slept all night and woke feeling pretty good this morning. I was sore in places I am not used to being sore in like the inside of my legs and my groin. In a sick way it was a good deep muscle pain like you get when you lift. I was hoping for a recovery workout but alas i did not get my wish. Oh well! Today it finally felt good to push rather than that feeling like the tank is empty. I plan on doing dryland a this week and then I am done until after Nationals and will be significantly reducing my abs work today and then on Thursday will be doing next to nothing in the gym.

    Pool setup LCM

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

    main sets
    6x200 with paddles and snorkel on 3mins descend 1-3, 4-6
    4x(100 kick on 2mins, 100 IM on 1:30)
    10x50 finger tip drag drill on 1min
    4x50 on 1:30 with fins afap

    warm down
    200 easy

    i held 2:21s on all the 200s except the last one on each round where I went 2:19 and 2:18. On the kick I was holding 1:45s and on the IMs I held 1:20s. I have been working on a higher elbow and a cleaner entry with my right hand and I felt good on the drill set today. On the 50s with fins I descended a second per 50 which I did not deliberately do. I went :27,:26,:25,:24. I was happy with how I felt today.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 04/12/2016

    by , April 11th, 2016 at 11:25 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout
    SCY
    WARM UP:
    2 X 200 3:20
    3 X 100 1:40

    1 X 400
    Alternate 100 swim/100 kick

    10 X 50--choice 1:20
    #3-6-9 are fast

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    Relay starts

    WARM DOWN
    Categories
    Swim Workouts
  6. Sun Apr 10

    by , April 11th, 2016 at 10:33 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ BP

    Warm up:


    600 various
    100 scull
    4 x 25 shooters @ :45
    100 EZ
    4 x 50 single arm fly @ 1:10
    50 EZ

    Main sets:

    modified USRPT type set:
    16 x 25 IM order @ 100 pace @ :45
    1:00 rest
    12 x 25 IM order @ 100 pace @ :45
    1:00 rest
    8 x 25 IM order @ 100 pace @ :45
    1:00 rest
    4 x 25 IM order @ 100 pace @ :45
    300 EZ

    10 x 25 fast breast w/fins @ :45 (12-13)
    250 EZ

    Total: 2950


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


    I was outrageously sore from my Saturday drylands and swim double. I hadn't done DB rows in over 2 months and I could really feel it. I was tired yesterday and somewhat surprised that I could even do the IM set. I am definitely done with doubles for the foreseeable future. I am feeling somewhat better. Perhaps the 30 degree temps we've had are helping. But I am tired from training. Aside from a couple days rest before my April 2 meet, I've been going hard since Albatross. Just going to do an easy swim and get a massage today.

    Updated April 11th, 2016 at 11:03 AM by The Fortress

    Categories
    Swim Workouts
  7. 4|10|16 SCM and drylandz

    Quick swim during my lunch (which I extended)

    10 x 25 fr nb on 2:00 dive from side fr with fins fast

    25 flutter kick AFAP 19 (very slow time)

    10 x 25 fr nb on 1:00 with fins


    Drylands on my lunch break for other job (slightly extended)

    5:05 min on treadmill set to 9 MPH

    1 x 32 of #55's DBBP

    Several sets of various med/light weight lat exercises with no rest

    1 x 20 of 180 Hack squat machine

    Leg curls and leg extensions med/light

    abs for about 5 min



    Worked yesterday. Came in this morning @ 6:55am, still have about an hour to go for tonight (11:30pm). At least I had to take 1.5 hours of leave where the two shifts overlap.
    Categories
    Uncategorized
  8. USMS South Central Zone Meet

    by , April 10th, 2016 at 06:51 PM (After a long rest)
    Unfortunately results are not posted on line for this meet yet and I did a really bad job seeing exact times. I was not really looking forward to this meet and was not confident I would swim that great. As it turned out I enjoyed the meet much more than I thought and swam pretty good. I am still no where near where I have been or want to be but I am improving and despite being tired after each swim my confidence is coming back.

    Day 1

    500 free - 5:03 - this time is not that great but I was pleased with the fact that I swam this and actually had energy left at the end. I was out way too slow and conservative and negative split this one. I think with some rest I will have a good swim at Nationals.

    200 back - 2:02.7. I was really pleased with this swim. Again I was out very conservative but came back really strong. My splits were :29, :31,:31,:31 and I felt like I could have turned at 200 and done another 50 at that pace. This was probably my best swim all weekend and the one I feel most confident with right now.

    50 free - :23.1 from my best swim this weekend to my worst. I had an ok start but my turn was awful and I felt like I died coming back. How can I die in a 50?

    Day 2

    200 Breast - 2:33.4. I have never swum the 200yd breast before so I can proudly say this was a life time best. 100% not my event and likely the last time I swim this for a while. That said I enjoyed swimming in the same heat as Dave Guthrie and it was fun in a very painful way!

    100 Free - :50.5. I had a good start and felt good through 75. Steve Wood was in the next lane to me and I was ahead until the last turn where I jammed my turn similar to the 50 and never recovered. Despite a poor last 50 this was a much better swim than 2 weeks ago and I believe I have a good 100 in me in the not too distant future.

    200 IM - 2:09.3. I was very tired on this one. If the 2IM did not include breast I would have another event to swim frequently but alas my breast is just not strong enough and I have little to no desire to work on this stroke. It's so alien to me!

    My plan was to make a decision on nationals after this meet based on how I felt and how I swam 3 weeks out. At the end of the meet yesterday I was thinking I would pull out however I had a great nights sleep and woke this morning feeling decent. Despite not setting the world on fire this weekend I have decided I will not embarrass myself at Nationals and will compete. I enjoy racing and will do my best to race and have fun and it will be what it will be.
  9. 04/19/16: 5th Annual Monumental Masters Mini Meet

    by , April 9th, 2016 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    Today started a little after 8 at the Rec helping to get the pool set up for our meet and my son headed to the airport to pick up our airborne swimmers Maurice and his teammate Liz. As folks started to arrive we welcomed them in as the the volunteers obtained their roles and the pool area filled with excitement. I hopped in to warm up after meeting with the officials and making sure that everything was all set. My sister and brother decided to show up just ten minutes before the meet started just to give me another reason to worry

    We started off with the 200 Medley Relay. Since the Leake contingent was only three deep this year, we were able to have Gabby, who swam in high school with us) swim with us: Jill, Me, Gabby, Jeff - 2:17.38.

    Next up was the 200 IM: stayed long and strong and went 2:21.53 - almost beat the team I then changed into my Yingfa and took splits as the meet went on. I ended up swimming the 500 since only one guy signed up, so I used it as a warmup for the 100 IM. Swam right next to my brother and went 13.11, 14.33 (27.33), 19.34 (46.67), 14.39 (1:01.17). A solid swim but I went out a little slower than I did at Harvard. I then did a 100 fly warmdown before the final event of the day: 200 free relay. Jill, Mike, Gabby, Jeff = 1:59.07.

    After the meet I took Maurice and Liz back to the airport and watched as they headed for home. We ended up with 36 entries as Pittsfield and Great Barrington came in force. From our team: Amanda, Carol, MG, Gabby, Matt, Greg (solid 50 free and breast!), Kevin and the three Leake's. I gave prizes that included homemade ribbons that my wife sewed, goodies from https://www.facebook.com/Bakkerij-Kr...6334239062396/ and some maple syrup that the Marauders' coach made. There were two delays with the timing system but I was able to fill in the time with some talk. As a meet director I worry about getting folks to the pool but also having the meet run smoothly. Sometimes these hickups can not be avoided and I trust that they will be used as a learning experience for future events.

    All in all another great time with swimming friends old and new and a good donation to the Marauders to help continue youth swimming in our community.


    Warmups - that's me in at the wall


    Heat two of the 50 free. Greg JS, my brother Jeff, Christian Avard, and Kevin from our team. Our meet is the first to make use of the new scoreboard!


    Some people swim fly in a swim meet. Others fly to a swim meet! Maurice and his teammate Liz flew in from Concord, NH, in this beautiful Cessna 172

    Updated April 10th, 2016 at 06:25 PM by rxleakem

    Tags: monumental
    Categories
    Masters Swim Meets / Events
  10. Sat April 9

    by , April 9th, 2016 at 05:24 PM (The FAF AFAP Digest)


    Drylands:


    rehab ex
    straight arm dips, 90 x 3 x 15
    hip thrusters, 45 x 3 x 10
    yoga ball rotations on double cable machine, 25 x 2 x 10 each side
    HS hi row, 180 x 4 x 5
    leg press, 280 x 3 x 5
    DB bench row, 45 x 4 x 6 each arm
    extreme angle squat on high boxes w/plate, 45 x 3 x 8
    resisted standing broad jumps, 35 x 3 x 5
    squat jumps w/10 lb DBs, 2 x 5
    med ball slams, 2 x 5



    Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    5 x 30 burst to 15 m + cruise back from the blocks
    100 EZ

    3 x 30 burst @ 100 pace from the blocks
    50 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    2 x w/fins
    1 x 50 fly-back @ 100 pace @ 1:00
    1 x 50 breast-free @ 100 pace @ 1:00
    2 x 25 fast flutter kick w/board @ :30
    150 EZ

    100 EZ

    Total: 2500


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


    I took yesterday off, and felt pretty miserable. But I woke up feeling like half a human today. It was snowing here in the am, and I hope that kills off some of the pollen. I haven't felt well for 3 weeks now and it is really really getting old.

    I only did 45 minutes of weights instead of 60. I'd like to get in three more dryland sessions before nationals, but I may keep them shorter and taper the weights some. I still hit a wall during the 100 pace stuff on the swim. I decided to pack it in and save some for tomorrow. I hope trying to push through the workouts this last week was the right call.
  11. Sarasota Y Sharks Masters 5:30 AM Workout 04/11/2016

    by , April 9th, 2016 at 02:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40

    1 X 400
    Alternate 100 swim/100 kick

    5 X 100--choice 2:00
    75 perfect/25 fast

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    CHOICE OF SETS:
    sprint/middle distance:
    10 X 50--choice 1:15
    odd: perfect/easy even: descend 2-4-6-8-10 to fast

    OR

    distance:
    14 X 50 1:00
    odd: perfect even: race pace(500-1000-or 1650)

    WARM DOWN
    Categories
    Swim Workouts
  12. 4|8|16 SCY slippery block pool

    I never look forward to the pain of AFAP 50's from block

    warmed up for 15 minutes with fins

    50 #1 (track start)
    • 26 low
    • back foot slipped
    • took one breath back
    • even split the 25's lol

    https://youtu.be/48ZvN-3f390

    10 min eazy with fins

    50 #2 (grab start)
    • 26 flat
    • one breath

    10 min easy with fins

    50 #3 (grab start)
    • 25 high maybe
    • took 2 breaths, 2nd half
    • felt the lactate but still fastest swim

    https://youtu.be/osopnuFY76w
    10 min easy

    25 AFAP with fins

    Haven't tried grab start in 2 yrs, might be faster for me and worth returning to.

    The last 50 was the fastest, but oddly I was already toasted, and I even had to take 2 breaths for it (less oxygen from increased LA). This just supports the notion that minor changes in the start (or turn) will have a significant impact on overall time, whereas swimming tired has less impact than expected. Hell, the 2 breaths I took (clearly seen in video) were more like gasps, and furthermore taken out of streamline. Maybe the first (slowest) 50 simply had the worst start but fastest swim. In media player, if I pause the vid of it midway my feet are in the air turning.

    Lesson, treat entire 50 race as nothing more than a solid start with a good turn

    Updated April 9th, 2016 at 12:39 PM by __steve__

    Categories
    Uncategorized
  13. Week 184 - Friday

    by , April 8th, 2016 at 10:00 PM (After a long rest)
    I had a busy day yesterday with my out and back day trip to Denver. I wish I did not have to do this trip but unfortunately this one was really important and I could not get out of it. I was fortunate enough that my meeting went as planned and I caught the earlier flight home getting back to Dallas in time to have dinner with my wife and kids. I even went to bed at a reasonable time.

    I slept well well last night and felt good(yes good for a change). This morning was a special treat because both my kids came to the pool with me. My son has decided to take his life guard certification and is now trying to get in shape ahead of the test. This morning was my daughters first morning practice this season and she swam in the next lane to me with many of her training group. It's fun to see how much she has improved. After the workout we even went to breakfast which was fun also.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    12x75 with snorkel done as streamline kick, finger tip drill, swim by 25 on 1:10
    8x50 kick on :45 best average
    10x50 back on 1min best average
    3x400 free on 5:20

    warm down
    200 easy

    on the kick Tom told my daughter to beat me and she did; she held 35-37s(OMG) while I trailed with :37-:39s. On the best average 50s back I held :28s. This was a great set for me and I felt really good. My daughter held :30/:31s which is near enough the same time she went at TAGS. She has really stepped up her efforts and is getting really fast.

    My my son lifted and then swam. I think he will do fine on the swimming portion of the life guard test with some work over the next month. I am happy he is enjoying the water.

    It it was really fun seeing my kids in the water today and I am very lucky to have two terrific kids.
    Categories
    Swim Workouts
  14. Workout 04/08/16: evening

    by , April 8th, 2016 at 07:51 PM (Maple Syrup with a Side of Chlorine)
    It was nice to sleep in today and have some time for errands with my wife. We had off and on snow flurries all day which meant a snow-globe look at times outside. Tonight's swim was simple - meet warmup with two sprints and an extra 100 easy (1400 yds solo).

    Things are coming together for the meet tomorrow. We currently have 28 swimmers although it looks like my daughter will not make it home this weekend to join us. I anticipate some same-day entries, in fact I know of at two because they are flying into our small local airport from Concord, NH! I have my son on pickup duty and will try to get a picture of the plane.

    Refs, timers, scorers, giveaways and bake sale are in place. Now for a good night's sleep and clear travel lanes for warmups at 9am. I plan to get there a little after 8 to get lane lines in and help with set up.
    Categories
    Swim Workouts
  15. Thur April 7

    by , April 7th, 2016 at 04:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 rounds:
    4 x 50 burst + cruise @ 1:30
    1 x 50 EZ

    100 EZ

    2 rounds:
    4 x (25 AFAP + 75 EZ) @ 3:00-3:30
    1 x 100 EZ

    5 x 50 free w/paddles, Lochte turn @ 1:30
    150 EZ

    Total: 3050


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


    After yesterday's double, I planned a short speed workout for today, and that was definitely all I had the energy for. Still dragging with a lot of chest congestion, and losing my voice. If I feel like crap tomorrow, I'll take the day off. It's been 6 days in a row anyway.

    I looked back at my blog from this time last year. Late March-early April, I was suffering from allergies, had an ear infection, had an allergic reaction and was on prednisone. I only swam 2 events at Zones, and my times were terrible. I love spring, but it really hates me. I just hope there is time for my negative reaction to spring to recede. I'm glad that I'm not entered in Zones, though this will be the first time in my masters career that I've missed it. Being sick during a taper is one thing. Being sick on meet day just sucks.

    Updated April 7th, 2016 at 10:08 PM by The Fortress

    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout 04/08/2016

    by , April 7th, 2016 at 11:49 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    8 x 100
    4 on 1:45
    4 on 1:30

    1 X 600
    Alternate 100 swim/100 kick

    4 X 50 choice 1:15
    Descend to 100%
    1 X 50 easy

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    $$$$ RACE PACE SWIMS $$$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
  17. Wed Apr 6

    by , April 7th, 2016 at 10:32 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    natalie coughlin stability exercise, 1 x 10 each leg
    single leg stand on flat side of bosu in streamline w/pair of 8 lb DBs, 1:00 each leg
    hip thrusters, 35 x 3 x 15
    good mornings, 95 x 2 x 5, 100 x 2 x 3 (max)
    push press, 60 x 4 x 6
    HS hi row, 170 x 4 x 5
    explosive leg extensions, 105 x 3 x 30
    resisted standing broad jumps, 30 x 2 x 5
    squat jumps w/10 lb DBs, 2 x 5
    altitude drops w/10 lb DBs, 2 x 5
    freestyle boxing punches, 2 x 20
    hip adductors, 150 x 4 x 8


    Swim/SCY @ Pitt

    Warm up:

    500 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    They did: 2 x (8 x 25 @ :30) of something or other
    I did: 2 x (4 x 25 burst + cruise @ 1:00 + 50 EZ)

    Main sets:

    They did 6 rounds of:
    8 x 25 @ :30 (2 fly, 2 breast, 2 back)
    2 x 100 @ 1:40 (IM or stroke)
    1 x 50 EZ

    I did 5 rounds of: (2 rounds fly w/fins, 2 rounds breast, 1 round dolphin kick)
    8 x 25 @ 100 pace @ :40
    1 x 100 EZ

    I did 2 x 25 of the 6th round, but was cramping so I stopped and did 200 EZ

    Total: 2850



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


    I felt really rough when I woke up yesterday. I dragged myself to the gym around 1:00 pm, and felt much better afterward. So much better that I decided to go to Pitt for practice. The club kids are on break so we had a lot more lanes than usual. I shared a lane in the deep end with Lindsay and modified around her. I was glad that we were doing 25s though, and I needed some 100 pace work. Still, after a hard gym session, I started to really strain on the third round. Breast @ :40 is not easy.

    I'm sore from weights today, but I think this is the strongest I've been in years.

    I didn't feel too badly this am, just some fatigue and chest congestion. And I'm starting to lose my voice. It definitely seems to be allergies that have plagued me. And the weather here is crazy -- one day 70, the next day 30.

    I am very jealous of Fort21. The Aussie Olympic Trials are in Adelaide and she is attending for a few days before her spring break trip.

    Updated April 7th, 2016 at 10:48 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. 4|5|16 & 4|6|16


    SCM 4|4

    (forgot details but it included IM turns)

    15 x 25 or 50 on 5:00

    5 x 50 on 3:00

    DRYLANDS: Weights / BW (Lower body, chest, back), stretching



    SCM 4|5

    7 x 35 on 2:00
    • nb fr, fast

    2 x 35 on 3:00
    • nb fr, faster

    10 x 20 on 1:00
    • 10m fr - turn - 10m fr
    • 10m br - turn - 10m fr
    • 10m fr - turn - 10m fr
    • 10m br - turn - 10m bk
    • repeat above 1.5 x

    4 x 20 on 0:30
    • 10m fr - turn - 10m fr

    2 x 25m flutter kick from side dive AFAP on about 2:00
    • 17
    • 19

    DRYLANDS: Weights (RC, shoulders, triceps), stretching



    SCM 4|6

    8 x 50 fr on 1:00 (warmup)
    • high 40's build to high 30's
    • I shouldn't bother with these aerobic warmups anymore (need to take Fort's advice more often). This simple set nearly drained shoulders.

    5 x 50 fr on 3:00
    • 15m ez - 20m fast - 15m ez
    • 40's flat

    5 x 50 fr on 3:00
    • 15m ez - 20m fast - 15m med
    • 30's mid+

    20 fast = (10m)(turn)(10m)
    25m flutter kick from side dive AFAP
    • 17

    23m UWDK
    • 17

    25 ex kick

    DRYLANDS: Weights (Lower body, back, chest) 30 min, stretching




    Plan to make it to the SCY pool with flimsy blocks on Friday. Will bring the GoPro. Have weekend warrior duty this weekend which means I must work a double shift on Sunday.
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  19. Week 184 - Wednesday

    by , April 6th, 2016 at 02:17 PM (After a long rest)
    I had a good night of sleep last night and felt a little more energetic this morning. Today's workout was not easy but I adapted the 16x50s and pulled back a little on the effort front. I felt tired but way better than the past few weeks.

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

    Main sets
    12x50 drill/build by 25 backstroke on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    3x(4x50 free on :55 at 200 pace, 100 easy on 2mins)
    200 easy
    4x(2x50 finger tip drag drill on 1min, 2x50 kick on 1min done as 25 underwater on back, 25 streamline kick)

    Warm down
    200 easy

    This workout does not look like much but the 3x4x50 were hard but I held :26/:27s. The rest I swam pretty smooth focusing on strokes.

    Tomorrow I have a day trip to Denver and leave at 6am and don't get back until 11pm. It's going to be a long day!
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  20. Ask the ALTS Lead Instructors

    by , April 6th, 2016 at 02:01 PM (Ask the ALTS Experts)
    This issue's questions answered by Lead ALTS Instructor Bill Meier

    Q: I have a student whose legs sink, no matter what I try. Any tips?


    A:
    When trying to float on either their front or back, some students will find that their legs don’t float to the surface. This lack of buoyancy is natural and as an instructor, reassure your student that she'll be able to counteract this. Remind your student that head position will have a direct effect on the position of the body in the water. When the head is raised higher out of the water, the legs will sink. Have your student try to float with her head deeper in the water. For some students, the legs will come up if the head is all the way under on a front float. If the legs are still resting on or close to the bottom of the pool, ask the student to kick gently. If this doesn't work, which would put your student in a very rarefied group, have your student put on a pair of fins to make the kick more efficient and keep the toes pointed.

    Q: My student wants to learn sidestroke while keeping her face out of the water,but she keeps tipping onto her front. What can I do to help her correct this?

    A:
    Have your student grip a kickboard from the top so her whole arm is supported by the board. If fins are available, have her put them on. With the arm holding the board extended above the head, the student should lean on the board so that the shoulder of the arm holding the board faces the bottom of the pool and the other shoulder is out of the water, pointing toward the sky or ceiling.

    Now, the student should be floating sideways in the water and begin flutter kicking side to side, not up and down with her ear on the side of the kickboard as she looks up toward the sky or ceiling. Once the body position and kick have been established, introduce the scissor kick, reminding the student to "kick, glide, kick, glide." Next, add the pull with the free arm.

    Finally, take away the board, explain the whole stroke, demonstrate this yourself, and ask your student to try the same motion without the board. Once she's comfortable with the motion, take away the fins, and she should be swimming sidestroke.

    Q: My pool has a significant drop-off about 10 feet from the wall. My students freak out when they see the water getting deeper. How can I convince them that it's OK to keep swimming?

    A:
    If your student assures you that she's not afraid of deep water, but then freaks out when the bottom falls away, let this happen only once.

    Tell your student to get out of the pool and ask her to tell you about what she just experienced. Then explain that the water that supported her in the shallow end will do the same in the deep end--the only difference is the distance between her feet and the bottom.

    Next, with you in the water holding a floatation device that can support two people, have your student enter the water by the ladder. Move to the side as she holds on to the ladder. Remind your student that you are there to help, if needed.

    Have your student do a supported front float, asking her to look around the pool while her face is in the water. Remind her to focus on the positive. Once your student relaxes, have her glide short distances diagonally at the corner of the deep end, extending the distance as her comfort and confidence increases. Swim along the side toward the shallow end, explaining that she or can stop and hold the side at any point. And don't forget to congratulate your student on her remarkable progress.

    Send your questions to Education Manager Holly Neumann!

    Updated April 12th, 2016 at 02:07 PM by Adult Learn to Swim

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