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  1. Mon-Wed Aug 22-24

    by , August 24th, 2016 at 09:32 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo

    1700 EZ

    Tuesday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    5 x (25 AFAP + 75 EZ)
    50 EZ
    12 x 50 various
    100 EZ

    Total: 2200 m

    Wednesday: Swim/SCY/Solo:

    1300 EZ


    Since there are only a few days until my LCM meet, I've decided to take it a bit easy and do a couple SCY workouts. There are a whole 46 swimmers entered in the meet thus far. Fingers crossed for good weather. Going to go hit the foam roller tonight for the first time in ages.

    Updated August 26th, 2016 at 11:04 AM by The Fortress

    Swim Workouts
  2. 8/22/16 Solo swim

    Only had time for a rather quick swim before work this morning. I may use this one as a "test set" down the road.

    500 swim

    4 broken 500's
    --rest 10 after each swim and rest 60ish between 500's
    1) 200/200/100
    2) 200/150/100/50
    3) 200/100/100/100
    4) 200/100/50/50/50/50

    200 easy swim


    That's it. Nothing special or exciting here. I felt pretty good and was able hold pace.
  3. Week 203 - Monday

    by , August 22nd, 2016 at 03:27 PM (After a long rest)
    I had a restless night last night and kept getting up throughout the night. Surprisingly I swam ok today.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on 1min
    6x300 streamline kick with fins on 4mins
    8x50 kick on :50 descend 1-4,5-8
    4x100 kick on 1:30 descend 1-4
    12x25 underwater on :40
    Swim Workouts
  4. Week 202 - Saturday

    by , August 22nd, 2016 at 03:24 PM (After a long rest)
    I finally took some ibuprofen before bed and had a much better night of sleep.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip drag on 1min
    16x100 kick with fins on 2mins best average
    12x50 kick on :45

    i held :56/:57s on the 16x100s and finished with a :53
    Swim Workouts
  5. Sat-Sun Aug 20-21

    by , August 22nd, 2016 at 11:51 AM (The FAF AFAP Digest)

    Saturday: Swim/LCM/Solo

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    6 x (25 AFAP free + 75 EZ)
    3 x (50 AFAP + 150 EZ)
    6 x 50 various
    100 EZ

    Total: 2550

    Sunday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    16 x 50
    odds = fast @ 100 pace, 2 x IM order
    50 EZ
    8 x 50 various @ 1:10
    100 EZ

    Total: 2300


    Finished a full three weeks of LCM only training. I fear I'll be a little rusty when short course season starts without any work on starts, turns, SDKs, etc. But swimming options are very few here in the summer, particularly in August with all the pool closures. Today, I'm going to do an easy workout at LA Fitness.

    I entered one of the last LCM meets of the year a couple hours from my house on Saturday: 50 breast, 50 free, 100 back. It will be a small very fast meet, so I may not get enough rest for the 100 back. I haven't been training too much the last couple months, which has been a nice break, but I should have enough in the tank for a couple 50s. Hope the weather cooperates.
    Swim Workouts
  6. 8|20|16 SCM

    Swam on the 19th, was similar to the 18th

    8|20 was easy to remember:
    150 fr and 25 br warmup
    20 x 25 fr NB on 1:00
    20 x 25 kick, touch and go (dolphin out / frog in)
    300 of easy drills and slow fr

    Started to feel burning on last few lung buster NB's. Never done more than 12 before this I think.

    Starting to recover feet higher during frog kick. Doesn't help preload the kick, in fact hinders it a little, but it is definitely more streamlined. Br is so technical.

    Plan to hit the gym this evening, might even run a little. But my right foot's skin is torn up for some reason. Have a torn callus on the bottom, the big toe has those skin splinters (I use to get as a kid from running around in the pool), and the skin is dry. Not sure why just the right foot is affected. Both feet however, have MF blisters. Need to spend a week in aruba soon to heal everything again. I wish!

    evening: 8|21 1.62 mile run in 13:33 88F

    Updated August 21st, 2016 at 09:27 PM by __steve__

  7. Week 202 - Friday

    by , August 19th, 2016 at 10:17 PM (After a long rest)
    To say yesterday was a long day was an understatement. I was on the 6am flight to Washington DC and then my flight back from DC was delayed 2 hours arriving back at the airport at 11:30pm which resulted in a 12:30am bed time. The alarm went off way too early this morning.

    Today the the pool was setup as scy

    400 left arm swim with snorkel
    6x50 left arm finger tip drag on 1min
    16x25 kick afap on :40
    8x75 kick on 1:10
    4x(100 on 1:45 as odd lengths left arm fly, even lengths left arm back drill, 100 kick on 1:45, 100 alternating streamline back and butterfly kick on back on 1:45)
    200 easy
    Swim Workouts
  8. 8|18|16 outside pool

    1036 flutter kick to loosen the ankels
    206 drill
    4 x 25.8 UWDK / 25.8 frog kick on back on 2:00
    518 one arm drill, breathe 2x each stroke
    310 drill
    several 15m sprints
    several 15m sprints from block

    drylands for upper body about 30 min

    Feel bad for the younger swimmers involved with the recent development.

    Bolt ran his slowest 200 in 19.79, but everyone else was slower too. It rained, I guess a wet track means a less traction
  9. Tues-Thurs, Aug 16-18

    by , August 18th, 2016 at 02:29 PM (The FAF AFAP Digest)

    Tuesday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free)
    10 x 50 burst dolphin kick + cruise
    100 EZ
    4 rounds:
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 50 EZ
    8 x 50, alt 2 swim w/paddles, 2 dolphin kick on back
    100 EZ

    Total: 2400 m

    Wednesday: Drylands:

    Did drylands in our workout room while watching the Olympics, including:

    power wheel roll outs
    extreme angle iso squat
    supine flutter kicks in streamline on bosu
    TRX rows
    reverse flys
    kettleball swings
    single leg deadlifts
    single leg stands on flat side of bosu

    Thursday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) @ 1:10
    4 x 50 burst + cruise @ 1:10
    50 EZ
    4 x (50 AFAP + 150 EZ)
    16 x 50, alt 2 swim w/paddles & 2 dolphin kick on back
    100 EZ

    Total: 2650 m


    More long course. I haven't been in a short course pool since I was on vacation the end of July. Feels a bit weird.

    I've been following the Lochte-Feigen-Bentz-Conger story on swimswam. The comments are pretty interesting. The Brazilian video seemed inconclusive to me, and doesn't really support the Lochte lying narrative exactly. But if what the AP is reporting is true, and it's only hearsay, this is a disaster.

    Updated August 18th, 2016 at 04:19 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. 8|17|16 Outside @ 25.8 yd pool

    10 min with MF

    3x (4 x 25.8 flutter kick on 0:30) on 3:00

    4 x 51.6 fr from block on 3:00 as 25.8 fast / 25.8 slow

    3 x 51.6 fr from block on 5:00 as 25.8 fast / 25.8 slow

    2 x 51.6 as 25.8 fr / 25.8 br

    3 min with MF

    5 min extremely slow fr drill (like 1:20 a lap), try to kick six beat and not use catch-up
  11. Week 202 - Wednesday

    by , August 17th, 2016 at 10:23 PM (After a long rest)
    I was in Birmingham, Alabama yesterday but got home around 7pm. I went to bed pretty early and had a good night of sleep. I have been using fins a fair amount the past couple of weeks and my feet are pretty cut up, so this morning brought a short pair of socks to try to protect the blisters on my feet. It feels a little bit like a no win right now.

    The pool was setup scy for the first time in a while today.

    400 left arm swim with snorkel
    6x50 left arm finger tip drag drill on 1min
    16x50 streamline back kick with fins on 1min
    400 kick on 6mins
    300 kick on 4:30
    200 kick on 3mins
    100 kick on 1:30
    16x25 underwater with fins on :40

    I held :25/:26 on the 50s kick with fins. This hurt! The 400,300,200,100 kick was done without fins and was pretty much touch and go.
    Swim Workouts
  12. 8|16|16 outside

    Swam on the 13th for about an hour of the typical - SCM pool

    Moved my daughter back to Clemson on the 14th, then went for a 20 minute OW sprint swim in lake Jocassee. Wore board fins and snorkel. Sprints were 0:20 to 1:30 long, with easy br or scull floating for recovery. Forgot to bring my recognition buoy, so I was on a constant lookout for boatorist. This lake is somewhat clear for warm freshwater. I also got spooked from swimming upon a stream of moving bubbles which concluded with a disruption of sediment at bottom (gator?)

    Today: SCY outside pool
    208 yds easy kick with MF

    1 x 52 fly with MF

    5 x 52 fr with MF on 1:30

    10 x 52 fr with MF on 1:00

    11 starts off block + B/O + 3 strokes
    • easy br back to wall

    208 of easy freestyle

    5 x 26 fr easy sprint hypoxic on 0:50

    Measured this pool with my tape roll to confirm my prior doubts due to times and satellite imagery: 26 yards.
    Google maps is pretty darn accurate if done correctly (taking account gutters and shadows).
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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__

  18. 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
  19. 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
  20. 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