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  1. Week 210 - Tuesday

    by , October 11th, 2016 at 02:36 PM (After a long rest)
    I had a swimmer coach goal meeting after the kids practice last night that meant I did not get home until 8pm. The kid is a great kid and is very excited about his seasons goals and we talked a lot about what he was going to do over the course of the season to hit his goals. I am very fortunate that many of my kids seem to get the connection between training/practice and there goals. We do a lot of race pace work with the kids and as such we discussed a lot of our race pace sets and his milestone paces to hit his season goals. We also discussed basics like kicking and streamlines off walls. Long story short I had fun but did not eat until late. I am also heading to Edmonton and Calgary with work today and needed to pack last night but ran out of time. I ended up going to bed at 9:30 which is past my bed time especially when I get up early on Tuesday and Thursday for drylands.

    The alarm went off way too soon this morning but I hauled my butt out of bed and headed off to the gym.

    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I did vertical leg oblique crunches today. This is the second time I have done these and they really hurt by round 5.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    8x50 kick on :50
    5x200 pull on 2:15
    200 easy
    10x50 on :50 odds easy, evens 1000 race pace
    12x25 underwater no breathers with fins on :40
    200 easy

    I was holding :45s on the kick. I decided to do a short rest fast pace aerobic set today and held 2:05-2:07s on the 200s pull. I actually got faster as I went through the set. On the 50s I was :32s going really smooth and :29/:30 on the 1000 pace ones. I felt pretty good after this set and made the undertakers much easier than I thought I would today.

    I ended up getting home and packing with plenty of time before heading to the airport for my trip to Canada to visit some customers.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 10/12/2016

    by , October 11th, 2016 at 12:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 x 100 2:00
    4 X 50 1:15 #4 on 2:00
    8 X 25 sprint :45
    1 X 50 easy
    100's and 50's: Descend 1-4--#4 @ 100%

    5 x 100 kick 2:10
    1 X 50 swim

    1 X 200 4:00 3:30 3:00
    1 x 100 2:00 1:45 1:30
    1 X 75 1:45 1:45 --
    Three rounds. Round 1 stroke/choice, Round 2 IM, Round 3 free

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. How to deal with “Coach’s Fatigue”

    by , October 10th, 2016 at 03:45 PM (Questions from Coaches)
    Q: How do I overcome or deal with “Coach’s Fatigue?”
    A: The first step to finding a successful solution to any problem is to identify the cause. For example, when you’re trying to make a correction to a swimmer’s stroke, you may need to look at the root cause before affecting a solution. If a swimmer has a wicked scissors kick, do you concentrate on her leg movement or do you look at body rotation, head movement during the breath, and the arm path of the stroke? Correcting these movements may eliminate the improper kick.
    Root causes of coaching fatigue may be:

    • Lack of sleep
    • Boredom
    • Feeling unappreciated
    • Feeling overwhelmed
    • Needing more time for self, family, or friends

    Most, if not all, of these causes can be overcome. Remember, as a swimmer and a Masters coach, you have great power. Summon up your competitive juices, your will to win, and your ambitious drive for success to take on these challenges. Lou Holtz, an accomplished football coach, stated, “Life is 10 percent what happens to you and 90 percent how you respond to it.”
    Coaching Masters swimming should be a challenging, rewarding, and fun endeavor. Make coaching fun. Like Masters swimming, coaching Masters shouldn’t feel like your parents are forcing you to the pool. It’s your choice and you should react accordingly.
    Try some of these solutions:

    • Change your sleeping routine or practice times
    • Set a new goal for yourself and your program
    • Understand your swimmers’ goals, and become an active partner in their achieving those goals
    • Be more engaged during practices—if you want to feel more appreciated, make sure your swimmers know how much you appreciate them
    • Take splits during practice and share the information with the swimmers
    • Video your swimmers and give them feedback
    • Take your program in a different direction
    • Add a new component to your practice routine such as open water, USRPT, or dryland training
    • Find a cause and rally the troops—host a fundraiser for a local charity or the Swimming Saves Lives Foundation
    • Continue your education—this can include reading, attending a class, or taking an online course
    • Visit other clubs
    • Find a mentor coach, someone with whom to share ideas and solutions
    • If you’re not swimming or exercising, get back in the water or find another form of physical activity you enjoy doing
    • Identify and mentor a volunteer assistant coach—this may allow you to take a break or take a sabbatical
    • Challenge yourself and the members of your program to recruit new members—coaching new athletes can be invigorating
    • Travel to away meets
    • Find a new challenge either inside or outside of swimming
    • Add a different dimension to your coaching—perhaps adult swim lessons
    • Host a social event
    • Eliminate or reduce the club administrative functions you dislike the most—hire a third-party company, such as Club Assistant, to help manage the day-to-day operations of your program.

    My advice to every Masters coach, no matter the size of your program, is don’t do it all yourself. Find people in your program or their family and friends who will share responsibilities and ownership. Shared ownership creates a stronger organization and the likelihood of a successful program. Will they do it as well as you? Maybe yes, maybe no. However, getting help from others could be the solution to coach’s fatigue.
  4. Sarasota Y Sharks Masters 5:30 AM Workout 10/11/2016

    by , October 10th, 2016 at 12:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25 sprint kick :45

    1 x 150 2:30
    1 X 200 2:30
    Five rounds--freestyle swim or pull
    200 is strong/150 is recovery

    3 X (4 X 50 1:10
    Choice--descend 1-4
    IM'ers: 1 round each: fly, back, breast

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  5. Week 210 - Monday

    by , October 10th, 2016 at 10:08 AM (After a long rest)
    I was a little sore yesterday after practice but was hopeful I would feel better today. I swam fine but did not have much feel for the water. It's likely mental but I feel like every time I miss a couple days my aerobic capacity drops. Tom was out of town today and Eric wrote our workout. Eric is my daughters new coach in the 13-14 age group. Eric is much different personality to Tom but I really like him; you know exactly where you stand and he is a man of few words.

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

    main sets
    3x(3x300 on 4:30
    #1 swim
    #2 swim,kick,swim by 100
    #3 kick, swim, kick)
    rd1 and rd3 free and rd2 back
    4x125 Rotator IMs on 1:45 as 50,25,25,25
    10x Partner 50s - you leave when your partner finishes

    warm down
    200 easy

    i was holding 1:05 pace on the free 100s and 1:30 on the kick. The back round I held 1:10 pace. The rotator IMs sucked and I was coming in on 1:35s. The 50s was fun. I was in a lane with one of my training partners who is pretty quick and we were each holding :29s. It was a fun set and made a nice change.

    My elbow bow started bothering me towards the end of the 125s. I meet my doctor later this morning.
    Swim Workouts
  6. Fri-Sun Oct. 7-9

    by , October 9th, 2016 at 09:28 PM (The FAF AFAP Digest)


    Drylands, 30 min: rehab ex, power wheel roll outs, supine flutter kicks on bosu, reverse flys, kettle balls swings, single leg streamline stand on flat side of bosu, TRX single leg squats

    Swim/SCY @ Pitt

    Warm up:

    450 various
    assigned 400 kick, I did 100 scull + 100 fly drills + 150 evil kick
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    12 rounds:
    1 x 25 AFAP kick @ :45
    1 x 25 AFAP swim @ :45 (same kick and stroke)
    1 x 75 EZ @ 1:30
    -- I knew this set was going to be a b*tch for me. I modified and still felt nauseous at the end
    R1-4 (with my lane) w/fins = 25 dolphin kick (10s) + 25 no breath fly (10s) + 75 EZ
    R5-6 = all EZ
    R7-8 = 25 back kick (15s) + 25 back kick (15s), UW 15 m + 25 EZ
    R9-10 = 25 fast flutter kick (16 high-17) + 25 fast free (13s, had to take 2-3 breaths) + 25 EZ
    R11-12 = all EZ

    -- I was dead after that set. Looking back, I see that I did 16 all out 25s on much less rest than usual. After the first 4 rounds, I turned the 75 EZ into a 25 EZ. The 1:30 interval was just too hard. I may try this set again another time, but I would do the 75s on much more rest. Doing the fast kick first kind of makes you think about kicking more on the swim sprint. The last set was 3 x 100 AFAP. No way, I was toast. So I did:

    3 x (50 @ 100 pace + 100 EZ)
    100 EZ at end

    Total: 2700


    Drylands (since such a short session on Friday)

    rehab ex
    russian twists on incline, 25 x 3 x 25
    altitude drops, 5
    resisted standing broad jumps, 30 x 2 x 5
    med ball slams, 3 x 5
    good mornings, 80 x 3 x 5
    explosive leg extensions, 105 x 3 x 25
    straight arm dips, 90 x 3 x 15
    dragon flags (ouch), 5

    Swim/SCY/Solo: 1500 EZ

    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main set: fave IM set w/fins

    16 x 25 IM order @ 100 pace @ :45
    :45 rest
    12 x 25 IM order @ 100 pace @ :45
    :45 rest
    8 x 25 IM order @ 100 pace @ :45
    :45 rest
    4 x 25 IM order @ 100 pace @ :45
    300 EZ

    Total: 2050


    I just did a short workout today. In my typical klutzy fashion, I smashed my foot into the bed post in the middle of the night. Yes, I do believe I broke another toe. Can't put any weight on it. I iced it in the middle of the night and off and on all day. But I couldn't push off the wall at all today. Toes seem to heal relatively fast, so I'm hoping I'll be able to go off the blocks at the sprint classic. But the planned block work that I had today was scotched. And any future plyos. Glad I got some in on Saturday! I'm a tad put out bc I've had two broken toes and bicep tendonitis in 2.5 months ... I could use a break. If this was not my age up year, I would take a mental health break for awhile and go travel. A return trip to Paris beckons.
  7. Week 209 - Sunday

    by , October 9th, 2016 at 04:11 PM (After a long rest)
    It's been quite the week! My wife's 94 year old grandmother lives in Lakeland Florida and we had made plans to go and visit this week. Little did we know that Hurricane Matthew would be threatening Florida all week. After all the planning and expense we made the decision to still go despite the hurricane. We had a great time despite the weather and all the local pools being shut. We took the kids to Harry Potter world at Universal on Thursday which was a lot of fun. In hindsight we probably picked one if the best days to go since there were very few people and as a result the lines were very short. Being inland we avoided most of the affects of Matthew however the drive back to Lakeland from Orlando was pretty hellacious!

    We headed hone yesterday but our flight was delayed 3 hours due to some mechanical issues in Washington dc where our plane was coming from. We got back to Dallas around 10pm and back to our house around 11pm. Since my daughter and I were unable to swim this week I made plans for both of us to swim this morning. I would normally be on deck coaching but made arrangements for another team mate to be in deck while I joined everyone on our race pace sets.

    Warm up
    4x100 free with snorkel

    75s on 1:05 holding :45s(1000 pace)
    200 easy

    50s on :50 holding :29s(500 pace)
    200 easy

    25s breaststroke on :30 trying to hold :17/:18s
    200 easy

    we managed to do 16x75s holding :44/:45. I could have done more and did not fail but was worried about the time(I only had an hour today). We then did 24x50s holding :28/:29s. We then only had about 5 minutes for the 25s so did 10x25s holding :17/:18s. My elbow hurt towards the end of the workout today but suspect that it's more to do with lack of use than anything else. I see the doctor again tomorrow. I did not do too bad considering I had been out most of the week and hope I will have a better feel for the water soon. Next week I am in Edmonton and Calgary on Tuesday through Thursday. Fingers crossed I will find a masters group to swim with.
    Swim Workouts
  8. Workout 10/08/16: morning

    by , October 8th, 2016 at 07:25 PM (Maple Syrup with a Side of Chlorine)
    Good swim this morning with the group:

    4 x 100 swim on :20sr [did 5]
    1 x 100 kick on :20sr [used snorkel]
    4 x 50 pull on :20sr
    4 x 50 burst and cruise on 1:15
    8 x 75 on :20sr - swim/kick/pull [went on 1:20 interval]
    4 x 150 on :20sr - 50 non-free, 100 even pace FR [went on 2:20 interval]
    2 x (Vertical kick x :30, into 50 free at 80%)
    2 x (Wall kick [like Tom explained earlier this week] x :20, into 50 free at 80%)
    100 loosen and out
    [Masters/Rec/2500 yds/70 min]

    Swam with Matt, Greg, Kevin, and Rebecca.

    Here is a picture that I took in town two days ago...almost at peak fall foliage here in SW Vermont:

    Swim Workouts
  9. 10/5/16 , A bit late

    200 w/bouy and snorkel
    2 x 100 choice
    3 x 50 @ 60 descend

    4 x 100 @ 1:35 first 25 sprint
    6 x 100 @ 1:30 strong even pace
    Rest 30
    12 x 50 @ 50
    4 x 100 @ 1:40 first 50 sprint
    6 x 100 @ 1:35 faster pace than before
    Rest 30
    12 x 50 @ 50 faster pace than before

    250 w/d

    This one was a good one for me. When I started to really hurt and the technique started to get sloppy I was able to reel it back in.

    I spent yesterday getting our shop ready for our visitor, Matthew. Today was spent getting numerous plants and other objects secure. We'll stay right here and be fine unless it increases to a 4. We live less than a 1/2 mile from the ocean and I am really only worried about the storm surge and flooding. Beach life
  10. Sarasota Y Sharks Masters 5:30 AM Workout 10/10/2016

    by , October 7th, 2016 at 11:39 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    4 X 50 1:00
    1 X 100 @ 100% 2:30
    Three rounds--choice

    4 x 100 1:30
    1 X 400 6:00
    3 x 100 1:20
    1 X 300 4:00
    2 x 100 1:15
    1 X 200--negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Wed Oct 5

    by , October 6th, 2016 at 04:42 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    450 various
    12 x 50, supposed to be 25 stroke + 25 choice, but I mixed in kicking
    50 EZ
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x 25 single arm fly drill @ :45
    8 x 50 @ 200 pace @ 1:05 odds = fly, evens = choice
    -- I did these odds = fast backstroke kick @ 100 pace, evens = EZ
    100 EZ

    6 x 25 breast drills @ :45
    8 x 50 @ 200 pace @ 1:05, odds = breast, evens = choice
    -- too hard an interval for me. I did 12 x 25 breast @ 100 pace trying to hold 17 high @ :45 or so
    100 EZ

    6 x 25 back drill @ :45
    -- I did these backstroke, first time I've done backstroke without fins
    8 x 50 @ 200 pace @ 1:05, odds = back, evens = choice
    -- interval too hard for me
    -- I did them all at 200 pace (imaginary for me), odds = free, evens = flutter kick w/fins
    100 EZ

    10 x 25 no breath free w/fins @ :45 (workout was over early but I added these)
    50 EZ

    Total: 3450


    I heard the Rowdy meet was cancelled bc of the hurricane. I feel sorry for anyone that may have tapered for it! I was busy all day today, so I'll have to do a double with weights and Pitt tomorrow.
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 10/07/2016

    by , October 6th, 2016 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00
    4 X 50 1:00
    1 X 300 4:30
    4 X 50 kick 1:10
    Two rounds

    20 X 25 :30 #10 on 1:00

    10 X 200
    odd: free on 3:00
    even: IM or stroke on 3:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Ask a Lead ALTS Instructor

    by , October 6th, 2016 at 09:30 AM (Ask the ALTS Experts)
    Adult Learn-to-Swim questions answered by Lead Certified ALTS Instructor Dave Burgess:

    1) I would love to teach adults to swim as a part-time job, and I want to work independently. What is my first step? How do I find pool space and clients?

    Working independently is a great way to fill some part-time hours with rewarding work. And pool space is sometimes easier to procure than people anticipate. Look to your local high school and college facilities. They often rent lane space for community programs, lessons, and swim clubs. Local YMCA or JCC facilities are options – however they may want be the administrators of the program that is being offered. If you’re looking to be in full control of your offering, then the high school, or college, pool options are attractive. And remember, you might not need a 25-yard pool to get things off the ground. Gyms or fitness centers that have smaller pools could be an option – and not only does this provide an additional offering for the gym, but it could also mean new long-term members for them.

    Advertising for your services can be done via simple flyers at the pool facility, as well as at local gyms, markets, etc. Social media and a website are always good options, but it’s amazing what some simple flyers and word-of-mouth will produce.

    Also look into creating a sole proprietorship registration with your state. It’s cheap, and doing so legitimizes your business and income.

    2) I have two swimmers who want to take lessons together, but they are at very different skill levels. How can I best manage their lesson time?

    A group lesson with two individuals is a great way to maximize your time. However, when you have clients of differing abilities, it can create some challenges. If the clients in question are friends, or know each other well enough, then you can certainly make it work. The challenge is simply that one will be moving faster than the other in regards to skills progression.

    However, you need to do an initial assessment to ensure that they are not too far apart from one another – you don’t want be stretched too thin during sessions as you need to provide equal attention to both individuals. There is a safety issue to consider, too, as you cannot divert your full attention from one swimmer to another if they are doing very different skills.

    To keep things easy for you, and to ensure that each client gets the attention and service they require, in this situation it might be best to run separate sessions. They’ll get a better experience in the long run. Your word-of-mouth marketing will thank you for it!

    3) I have a student who is starting to get frustrated because he can swim, but can’t seem to coordinate the breathing. What are your best tips for learning to side-breathe, and do you recommend a snorkel for a student like this?

    The best steps to address the coordination of breathing while swimming freestyle is to revisit the breathing progression of skills.

    Standing and holding onto the wall/gutter, move through the breathing motions. Then add the single-arm stroke – still standing, holding onto the wall – working on the head movement and breathing to the side. You can then progress to having your client push off the wall, take a couple of strokes, breathe, and stop. Just one breath! Stopping at one breath initially makes the skill more attainable. Then move to two, and so on. And as always, ensure that they are off-gassing, or “blowing bubbles,” so breathing in is easier.

    This is sometimes a difficult skill, as it can require a lot of coordination. While it can be frustrating, it is frequently beneficial to take a step or two back and revisit previous skills to reinforce the confidence. Provide positive reinforcement that your student is doing a great job, and that, in time, this skill will come.

    A snorkel can be used initially to ensure good air exchange (blowing bubbles or off-gassing with the head submerged) and very well might make it easier for the student to feel comfortable exhaling while their face is submerged. Once they are comfortable with this, then they can remove the snorkel and move to the breathing progression.
  14. Sarasota Y Sharks Masters 5:30 AM Workout 10/06/2016

    by , October 5th, 2016 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    4 X 50 kick 1:10
    4 X 150--fr/stroke/fr by 50-- 2:30
    4 X 100 kick 2:10
    1 X 100 swim

    1 x 200 free--negative split-- 3:00
    3 x 100 IM 1:45
    3 x 100 free 1:30
    1 X 200 IM 4:00
    Two rounds

    4 X 50 descend 1-4 1:00
    6 X 25 sprint :45 #6 on 1:15
    Two rounds--choice

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Tues Oct 4

    by , October 5th, 2016 at 10:58 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    500 various
    100 scull

    20 x 25 burst SDK to 25m then cruise @ 1:00ish
    250 EZ

    6 rounds fast broken 100s w/fins: (2 breast, 2 free, 2 IM)
    1 x 50 @ 100 pace
    :15 rest
    1 x 50 @ 100 pace
    1 x 200 EZ

    50 EZ

    Total: 3200


    The broken 100 set was not as horrendous as anticipated. Maybe the long course training is still paying off. I tried to do a Lochte turn on the last length of the broken 100 free -- really hard. Not sure if it's worth doing when you're already oxygen deprived. Going to do my rehab exercises and stretching at some point today and then head off to Pitt.

    Updated October 5th, 2016 at 02:25 PM by The Fortress

    Swim Workouts
  16. Workout 10/04/16: evening

    by , October 4th, 2016 at 09:33 PM (Maple Syrup with a Side of Chlorine)
    Back in the water, just not as much as I would like to be. We did visit my daughter a couple of weeks ago in Philly and my son in Cleveland this past weekend. Both fun times with not a lot of planned activities, which led to our kids giving us unique tours of their area.

    Tonight at Masters:
    300 swim/100 kick/200 pull
    4 x 50 even pace on 1:10
    1 x 100 on 2:00
    4 x 25 on :45 fast
    1 x 200 on 3:30
    4 x 25 on :45 pull
    1 x 300 on 4:30
    4 x 25 on :45 kick
    1 x 400 on 6:30
    4 x 25 on :45 fast
    200 loosen and out
    [Masters/Rec/2400 yds/60 min]
    Swam with Beth, Greg, Jim, and Matt. Always a treat to have the team atmosphere as we work out together. Hope to get in with everyone again on Saturday.
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 10/05/2016

    by , October 4th, 2016 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    6 X 50 kick 1:05

    1 X 100 free--moderate-- 2:00
    1 X 100 stroke or IM 2:00
    1 x 50 fast--choice-- 1:15
    Four rounds

    12 X 100 pull
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Week 209 - Tuesday

    by , October 4th, 2016 at 09:03 AM (After a long rest)
    I slept better last night and woke up ahead of my alarm. Today was drylands so it was an early start.

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

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    20x50 free with snorkel at 1000 pace on :50
    200 easy
    10x50 kick on :50
    200 easy

    despite being very tired after drylands I swam well today. On the dry lands I did vertical leg oblique crunches for the first time today. I also managed to do straight leg Russian twists. I am trying to ensure I mix up my core work. I was able to hold :28/:29s on the 20x50s today and despite not really being comfortable it was not too bad. I see :45 interval in my immediate future in this set.

    we are heading to Florida tonight to spend a few days with my wife's 94 year old grandmother. I hope the weather behaves. Looks like it's going to be wet but fingers crossed Matthew keeps tracking east of Florida.
    Swim Workouts
  19. Monday 10/3/16

    Shoulders/arms and abs before work

    With the team tonight
    400 choice
    4 x 150 (middle 50 stroke) r/10

    16 x 50
    --4 kick @ 60
    --4 pull @ 50
    Repeat (round 2 faster)

    2 x 1:00 @ 1:40 (1 EZ, 1 fast)
    2 x 2:00 @ 3:20 strong even pace
    400 @ @ 6:40 build
    2 x 200 @ 3:20 negative split
    2 x 1:00 @ 2:00 sprint (these hurt)
    100 ez

    8 x 50 @ 1:05 stroke
    200 w/d


    I felt strong today although my technique started to suffer during the main set. I sat out one of the 50's on the last stroke set with a calf cramp. It has been a long time since I've had cramping issues. The plan is to shake my tail out of bed and do a solo swim before work tomorrow
  20. Sep 30 to Oct 3

    Sep 30
    500 fr with snorkel warmup fr
    6 x 50 on 2:00, as f/s per 25 done in order of fr, br, fl (fins)
    700 flutter kick with fins

    6 x 400 run on 3:00 at target 1:45 2.4k pace (1:37, 1:40, 1:42, 1:44, 1:46, 1:46)
    weights - legs

    Oct 1
    700 fr warmup with snorkel
    3 x 50 br on 1:30 (57, 53, 47)
    4 x 10m bursts
    5 x 25fr on 0:30 with fins, breathe once each

    Oct 2
    8 mph 3% incline for 5:00
    5 x 0:30 rest / 0:30 run (8 mph 3%)
    3 x 0:30 rest / 1:00 run (8 mph 3%)
    1 x 0:30 rest / 1:00 run (8.1 mph 3%)
    1 x 0:30 rest / 1:00 run (8.2 mph 3%)
    1 x 0:30 rest / 1:00 run (8.3 mph 3%)

    Pushups, pullups and shoulder exercises

    Oct 3
    500 fr with snorkel warmup, then went home to pay bills

    treadmill 5:30 8 mph 3.75% incline
    3 sets of light squats on smith machine, used wide (kungfu) stance

    Updated October 4th, 2016 at 11:23 AM by __steve__