200 Fr/200 Bk w/u
Put on snorkel and do (:05 sr between all):
400 FR with agility, 50 FR fast, 50 kick with board
300 FR strong, 50 FR fast, 50 kick with board
200 FR with agility, 50 FR fast, 50 kick with board
100 FR strong, 50 FR fast, 50 kick with board
4 x 25
- evens skull
- odds underwater SDK (rotate 90 degrees every 6 yds or so)
4 x 50 stroke (Medley Relay order)
50 ez and out
(Solo/Rec/2150 yds/40 min)
Nice to hop in the water this morning. It's been a long week at work after the pharmacy move, and relative lack of workflow. This weekend I established one, and also played bball on Sunday night with the guys (Preston stayed home to watch the Patriots game). Was going to swim last night, but had the opportunity to organize a last minute Bible study at my house with some of the guys and James, whose dad sometimes joins us at study and is home from Seminary in Louisville. Nice to get his perspective about some of the issues that seem to be coming up when us old folks get together.
Had to wait a bit as the lifeguard called in sick and the Rec director was running late (plus she forgot her keys). It was a good thing, though, as we just huddled in front of the entrance and talked, those going to swim and those headed for the weight room, about upcoming weddings, family news, and the like. Then a nice swim.
Updated January 15th, 2013 at 12:26 PM by rxleakem
Coach must have seen some sloppy, fish tailing strokes in the pool lately. We slowed it down and the entire workout was focused on getting our hips and core involved. After our road trip back from Atlanta I was worn out and happy to have something less painful to work on. I'll get back to some serious pool work tomorrow.
500 mix up
6 x 150 r/10 done as
-odds, 50 k/ 50 alt 1 arm swim with other in streamline position/ 50 DPS
-evens, 50 k/ 50 alt 1 arm swim with other arm at side/ 50 non free
On the following 1650, no rest just change equipment and go. (80%)
150 swim w/fins overkick
150 swim w/fins overkick
10 x 50 on coachs whistle
-odds, drag feet with good rotation
-evens, swim with overkick and good rotation
It was kind of nice to just have somewhat of a "drill" day.
My back was severely locked up this morning, so much so that I was having a hard time even doing a flip turn let alone dolphin kicking off of it. Because of this I just pushed thru it with some nice easy kick sets anyway. With my shoulders being as bad as they have been it was a choice of which area I was going to train, I was there, ready to swim so no excuses.
500 free every 4th lap drill
500 free kick alt 100 easy/100 moderate
8x25@:45 fly w/zoomers this was to loosen the back specifically
200 fly skull drill w/zoomers & snorkle (this is the set my lower back finally loosened up on )
200 free kick w/zoomers & snorkle
200 fly kick w/zoomers on back
200 breast kick
200 free swim w/strapless paddles & snorkle maintain a 6 beat kick
100 breast skull drill w/snorkle
100 fast free kick w/snorkle
300 free easy (on the last 100 of this I felt something pull on the right side of my neck, good thing I have the Compex stim for after workout)
total 2700 yards
Well, my body definitely knew that it had swum a whole lot of fast racing yesterday, and didn't fully cooperate with me in tonight's practice, but I still made it through okay. Luckily, John was already planning a "getting back into it" type of practice anyway since the kids were all off the entire weekend from practicing.
1000 Choice (did 150 Free/50 Back) 5 times thru
Eternal Kick Set:
3 Rounds of
300 Kick w/ fins @ 5:00 EZ200 Kick w/ fins @ 3:00 Build by 50s100 Kick w/ fins @ 1:20 Sprint
I did the first round as written, SDK w/ short fins, but my legs were just aching and on the verge of kicking my ass to the curb, so I took them off for Rounds 2 and 3...doing:
Rounds 2 & 3250 Flutter w/ board @ 5:00150 Flutter w/ board @ 3:00100 Flutter w/ board @ 1:20 Sprint (went 1:26 & 1:27 on these - possibly my fastest times to date)
(1600 of 1800/2600)
10 x 100 Free Pull @ 1:45 Odds EZ, Evens Build, Breathe Every 3
200 Breast EZ, working on glides - did 1/2 length pullouts w/ 4-5 SPL afterward
16 x 50 @ 1:30 FAST (4 of each stroke) Work the walls/underwaters/all kicking
These were fun. I had a great time racing a 13 year old girl in the next lane over on the backstroke and breaststroke ones.
200 EZ Back, working on rotation/hip roll
5 x 200 Free @ 3:00 Odds EZ, Evens Fast (<-- yeah! ok)
The 2nd one I just couldn't get going, and on the fourth one that was all I could muster and it hurt to get there. This is the part where it shows my body is old and can't recover like a kid can after a meet.
200 EZ and out
Q: I'm an ASCA Level 2 age group coach who is interested in coaching a new Masters program at my pool. Can I take the Level 3 USMS Masters coach certification course to become a certified Masters coach?
A: Since you're not a Level 2 Masters coach, you're not eligible to take the Level 3 Masters course. If you're new to coaching adults, taking Levels 1 and 2 of the USMS Masters coach certification program will provide you with a good foundation for coaching Masters swimming.
The prerequisites to become a Level 3 certified Masters coach are:
Must be a current member of USMSA certified Level 2 Masters coachA minimum of two years coaching Masters swimmingComplete the coursework and submit the proper documents for review
The USMS Masters coach certification program teaches coaches how to work with adult athletes swimming for fitness and pool and open water competition.
Level 1 coursework helps both the new and seasoned Masters coach improve coaching skills. In addition, it provides a thorough overview of the USMS structure, the benefits of membership, and how to build a successful Masters program.Level 2 coursework teaches stroke, turn and start construction and correction.Level 3 is our administration course for coaches interested in a more advanced look at the business of Masters swimming.
Visit the usms.org website to find the dates and locations of our certification courses. http://www.usms.org/content/coachcertsched
Updated July 14th, 2014 at 09:03 AM by Bill Brenner
SCY@FGCU Aquatic Center
Air temp of 76, diving well pool at 80, 100% water clarity.
Sunny with humidity at 70%
200 FR DPS
200 Kick Scull
4x50 FR/fins on 1:30 desc 1-4; did 27-27-26-25
3x50 FR on 1:15 desc 1-4; did 30-29-28-27
T-30 FR Swim #1; did 2512yds
200 DPS Backstroke
T-30 FR Swim #2 w/paddles; did 2625yds
200 BR Kick
4(3x50 FR Kick on 1:00, 2x50 FR Strong on 1:15)
44, 45, 45, 29, 2845, 45, 44, 28, 2844, 43, 43, 28, 2843, 44, 43, 28, 27
300 FR DPS
Upon arrival I found out that FGCU LCM pool will remain as 2xSCY courses at least through college swim team season. It appears to be a very recent decision, schedules had already been printed with LCM pool lap swimming times for the entire Spring Semester. While I was looking forward to swimming LCM, I can certainly understand why the coaching staff chooses to practice SCY during the the SCY college season.
Today I was in the diving well as the life guards were short staffed and wanted everyone in one pool. At least the water was not too hot.
Set 1 - Did two T30 swims one straight FR and another one as FR with paddles. 2500 for 30 minutes is where I need to be and just barely made it. There is much I have to work on as I was coming up short and breathing early off the flip turns. But my stroke felt strong with a consistent EVF front end.
Set 2 - This is the first time doing 50 FR kick at/under :45 in 20 years, and also did some more 50s FR under 30.
Got to the pool and feww minutes later than normal. There was a large main group and they had started their sets, so I joined Keith . We shared a lane until he got out at 2800 yards.
Had a good workout and got on pace for my annual mileae goal. I keep debating whether it is positive or negative to have a annual goal. It is motivation to keep swimming. On the other hand, I tend to think about distance and wonder whether I would get more out of shorter, and perhaps more intense, workouts.
2x500 on 7:30 (7:00; 6:40)
5x200 Free on 3:00 (2:37, :39, :39; :39; :40)
10x50 on 1:00 4 - Fly/Free; 2 - Back/Free; 2 - Back; 2 - Breast/free
500 Back w/paddles
3x200 Back w/paddles
200 Free w/paddles
5x100 Free on 1:40
PM only SCY
400 pull w/ buoy + strapless paddles + snorkel
4x100 FR kick (I did side kick)
RD1 @ 1:45
RD2 @ 1:35
1 @ 1:15 FR drill
1 @ 1:00 50 build/25 FAST
4x200 @ 2:20 3 RED (averaged 2:07s)/1 BLUE (2:03, 2:02)
8x50 @ :50 25 3/3/3 drill/25 perfect stroke w/ strapless paddles + snorkel
15x100 @ 1:10
2 AE holding :05 under interval (averaged 1:04s)
1 FAST (:59, :59, :58, :59, 1:00)
Here is the 50 FR race from Saturday:
Updated January 14th, 2013 at 09:48 PM by Calvin S
I was pretty sore last night and early this morning. My body is used to threshold or aerobic paces for long times and distances, but is responding less enthusiastically to the short intense bursts required of the pool events.
I did some yoga this morning and afterward felt really good for about five or ten minutes before all the tightness started to creep back in. Mostly I'm tight on my left trapezius which I think reveals a technique flaw making one of my strokes imbalanced or a muscle imbalance that racing the strokes is just now making me aware of. Either way a technique day was in order. I did work on technique some and tried to swim slowly but smoothly for a while, but my body was still a bit amped up from the meet, so my pace was all over the place and I felt creaky for the first 1500 yards or so. Then Scotty wanted me to do some 100s with him. He likes to do long rests and short, hard swims. Not exactly what I had in mind, but I told him I'd do a few with him and see if I could keep up. We did 4 x 100 alternating free and breast... I beat my seed times on all reps... where did that come from? Here's the workout:
400 EZ swim (100 fr, 100, bk, 100 br, 100 fr)
4 x 100 pull w/ buoy on 2:00 (desc. 1:34-1:24)
2 x 100 IM kick
11 x 100 (1-5 fr; 6-7 bk; then w/ Scotty: fr 1:15, br 1:37, fr 1:17, br 1:38*)
500 fr (8:15--tried to relax, but couldn't find a rhythm, pace was all over the map)
4 x 50 on 1:15 (bk) or 1:00 (fr)--alt. bk and fr
200 IM (relaxed, sub 3:40)
3000 SCY in 90 mins(?)**
*The 4 x 100 I swam with Scotty we were going under for the push off at :57, so these times are a little fast (closer to 1:18-1:20 for the fr and 1:40 for the br), but I felt more in control on the frees than I did on free at the meet yesterday. I had a second, maybe third gear on the last 25 and closed the gap between us (which is usually a body-length or two by the 75-yard mark).
** There was a lot of chatting going on! Really don't like such long gabby breaks between swims; my first 1700 by myself went by pretty quickly (maybe 30-35 minutes) even with the longer intervals to help me focus on form. I do like the speed I'm able to muster during the swims as a result of the breaks, but my instincts from years of distance running tell me that the sprint stuff has to be sparing and well under control to avoid injury.
Tomorrow I'm going to do my first dry land workout in almost a year (aside form the yoga, of course): I think I'm going to work through Salo/Riewald's Preliminary phase Workout I for Masters, then do II and III on Thursday and then Saturday/Sunday.
I've been out of the water the last two days. Eye problem, either allergy or an infection of some sort. Hopefully, I'll at least be able to kick with a board tomorrow. I did get a massage yesterday and that was nice.
I entered the Md Series Jan. 20 meet in Annapolis this weekend. I didn't love the order of events, but decided to work on my belly SDKs/free SDKs and do 100 free/100 fly/50 free. I don't think I've swum 100 free in SCY since 2009. But sometimes it's nice to swim off events, especially at an in season meet. I was leery of swimming backstroke since I'm not sure if there will be electronic timing. And we were limited to 3 events.
Updated January 14th, 2013 at 05:59 PM by The Fortress
Fitness center at base
Med ball toss/catch -
• 10 x 1 @ 1:00
• 20 lb ball
• Max effort
Broad jumping -
• 38 x 1 @ 0:10
◦ 100m in 6:18
◦ 2.63m (8’7”) per jump average (toe to toe) distance
Vertical drop/jump (land in grass)-
• 13 x 5’ @ 0:11
• done plyometrically
Yoga for 20 minutes
A very simple and brief, even easy to accomplish workout this afternoon. But I expect to feel this for the next two days.
Stll about 2' shy of reaching raquetball court ceiling with med ball.
Do not plan to swim today - left shoulder felt loose from yesterdays swim.
At one point during a drill while recovering left arm I recieved a jolt of warning. Must avoid that arm position next time
Updated January 14th, 2013 at 08:10 PM by __steve__
1 X 200 3:20 3:00
5 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
6 X 100 kick 2:10
1 X 100 swim -
10 X 150 free 2:15
1-5: negative split
6-10: third 50 fast
5 X 200 IM or stroke 3:30
WARM DOWN: 4 X 50 easy 1:00
Felt good today after an entire weekend off. Saturday the Nat was closed because the coaches were at meets. My son had a Lego League competition (we won the project research category - our robot didn't fare so well though) so swimming was going to be tough anyway. Swam w/ Dave, Dave, Dave, Keith, Aundrey, Meredith, Roger and Danny.
600 Warm up
6 x 50 - :45
16 x 100 - 1:15
1 x 50 Sprint (:33)
Made this fairly easily leading my lane. Meredith beat up on me in the adjacent lane for the first 10 and then I started to out-pace her on the last 6. Did mostly 1:13s but started making 1:10s near the end.
20 x 25 Kick - :30
4 Round of:
* 5 x 50 - 1:00
* Odds hard stroke, IM Order by round
* evens easy free
Made some :36s and :37s on the breaststroke
200 IM Kick Timed (3:09) By far my best IM kick time. Really encouraging.
14 x 50 - 1:00
* 1-7 25 underwater sdk w/ fins/25 easy
* 8-10 2 underwater kicks back, side, front, side on each 25 w/ fins
* 11-14 IM order, no fins
100 Cool down
Got in a good long swim this morning, 5200 LCM. Which should become my usual, if I want to get in a million meters in a year. Feeling emotionally "blah" this weekend, and carrying over into today. Felt really odd on my kick, like I was a swaybacked horse or something - had to put my board away & just kick on my back for the last 200 of the 400K - and didn't bother "kicking" again today.
Here's what we did:
500 locomotive Pull
400 kick, speed play by 25's
400 - 400 - 300 - 200 - 100 Demont (did poorly from the 300 on)
4 x 4-cycle speedplays
200 "cool down"
3 x 200 P w/snorkel (yuk)
8 x 150 - 6 w/fins & paddles - steady state, 2 breast/free/breast
100 cool down
I actually had two whole laps during the steady state - I think coming into the wall on #2 or #4, and then another one later when I tried to duplicate it, when I really had my technique going so well I was actually swimming fast effortlessly. Wish I could repeat it at will - I "remembered" the feeling, from my youth. How oh HOW can I get that back?!! It was amazing.
I felt much better today. This was a long work out in about an hour and ten minutes.
6x50 catchup on 45
8x75 kick on 1.20
8x75 free on 1min
4x200 pull with paddles on 2.40. This was too slow and I dropped to 2.15
4x150 pull with paddles on 1.45
4x100 pull with paddles on 1.10
10x50 with flippers on 30
1000 free holding 1.10 pace
I held 1.03-1.05 on the pull set and 1.07-1.08 on the 1000. The 50s with flippers was really tough and ended up being a touch and go set, holding 31-32s after I fell off the pace after#5.
I learned that NyQuil makes it hard to swim fast the next day. I have been taking it for about a week since my sinuses started acting up. My 500 Free on Saturday was pathetic barely broke 7 minutes with a 6:59 and my 200 back was a 3:00 swim. Granted I have stayed away from back due to my elbow causing problems but with the addition of shoulder issues last week fly was hard too.
My 100 back was a 1:24 not good either but I was ok with it. Before the 400 IM I felt like I wanted to throw up, my heart rate was still high up over 100 and I was just telling myself get thru the fly... I did and it actually was not that bad a swim. I was expecting a 7 minute swim but went 6:24 and I actually had something left in the tank to split a 1:21 on the free.
time to resolve all these shoulder issues with my Compex unit and a good deep tissue massage.
Today was an easy day of sorts and everything still hurts.
500 free kick w/zoomers every 4th lap fly kick
5x200@3:15 free w/paddles & bouy descend to moderately fast went 3:01, 2:55, 2:52, 2:48, 2:43
10x100@:15RI drills/kicks #1-5 w/zoomers & snorkle #6-10 w/zoomers
Total 3000 yards
So happy to finally have a meet right at home today! Every other meet is so far "out there" that it's nice to be able to swim right at home. Today was nice as well, because I had some very nice competition today from that guy who lives on the west side of the state: That Guy! It's not too far timewise, aside from the mountain passes which can be an adventure at times.
1650 Free - 18:03.13 (masters best time, new LMSC record)
I was feeling pretty good about this event beforehand, and I probably took it out a bit faster than I should have. For some reason the splits didn't get recorded on the official computer results in Meet Manager...not sure why, but being the Top Ten Recorder person for the LMSC, I have the hard copies of all the meet paperwork/deck computer timing tapes/etc., so I can actually look up my splits for BLOG purposes.
For That Guy's info, I will place his splits next to mine, as he also had a very good neck and neck race with me.
Dist. / James / T.G. / (Differtial me vs. him)
100 - 59.53 / 1:01.13 (1.60)
200 - 2:04.81 / 2:06.38 (1.57)
300 - 3:10.39 / 3:11.39 (1.00)
400 - 4:16.48 / 4:16.58 (0.10)
500 - 5:22.92 / 5:22.29 (-0.63) <== "changing of the guard" here
600 - 6:29.24 / 6:28.12 (-1.12)
700 - 7:36.08 / 7:34.58 (-1.50)
800 - 8:43.78 / 8:41.12 (-2.66)
900 - 9:51.54 / 9:47.61 (-3.93)
1000 - 10:58.89 / 10:54.89 (-4.00)
1100 - 12:05.74 / 12:01.86 (-3.88)
1200 - 13:11.78 / 13:08.91 (-2.87)
1300 - 14:18.67 / 14:16.19 (-2.48)
1400 - 15:24.32 / 15:22.89 (-1.43)
1500 - 16:29.59 / 16:28.57 (-1.02)
1600 - 17:33.97 / 17:33.97 (0.00) <== Exactly tied here with a 50 to go!
1650 - 18:03.13 / 18:04.53 (1.40)
Masters best times for both of us as well! My age group coach John was there taking splits for me, and encouraging me onward through the race. Around the 7/8/900 point of the race, I was hurting bad, and wanting to back off, but knew John would've needed a real good excuse if I did.
It was good that I had kept relatively close to T.G., because having the rabbit out front can be encouraging when you want it to be. I was very happy with this swim, and I'm sure T.G. was as well, though he went to the gutter after the race for "just in case" reasons. I was very glad to have someone to swim this race with me today, and we pushed each other to just about the max. The rest of my day took a hit on performances, but it's all good.
100 Free - 54.42
Pretty much blah, but what do you expect after a killer mile?
Note: I should probably retire from this event altogether.
200 Back - 2:20.45
Sprint Fun - Unsanctioned 25s:
25 Fly - 11.83 - did it without a breath. (1st overall)
25 Back - 14.02 - SDKing was good, then was almost to the end (2nd overall)
25 Breast - 14.40 - I like this one. I had a completely different type of breaststroke on this one (1st overall)
25 Free - 11.33 - OK I guess (2nd overall)
These races basically consisted of the fast 25, hit the cooldown lane for a 25 back to the start end (wait for the reseeded chaos) and sprint another 25. Kind of a mini-workout in the middle of the meet.
Had a final leg on a 400 Free Relay at this point - didn't give much effort and cruised a 1:01
200 Free - 1:59.17
This was just hard. Still feeling the effects of the 1650. T.G. was right with me on this one...kicking my butt (meaning that he's tougher than me)
Swam the final leg on a 200 Free Relay, pretty much a cooldown swim
500 Free (swam as Fly) - 6:08.08
T.G. and myself both decided we would be worthless as far as putting together a "good" 500 Free race, so what the heck??
Updated January 13th, 2013 at 08:30 PM by jaadams1
PM only SCY
8x100 @ 1:40 k/s/dr/bld 2 each stroke I.M. order
3x200 @ 3:00 I.M.
4x100 RED HR
RD1 @ 1:20
RD2 @ 1:15
RD3 @ 1:10
4x50 @ 1:00 3/3/3 drill
4x25 @ :30 STRK pull w/ buoy
3x50 @ :50 STRK target 200 pace
150 @ 2:15 FAST
2x100 @ 1:45 AE
Each round was stroke I.M. order, with the 150 always being 50/100 (so RD1 was 50 FL/100 BK, RD2 was 50 BK/100 BR) except for RD4 where the 150 was all FR. The 100s were always FR aerobic.
18x25 w/ fins
14 @ :40 kick FL hands at side
4 @ :35 swim
The roads south of Milwaukee were pretty dicey and it was still snowing a bit when I left this morning, but by the time I hit the bypass and headed west the roads cleared nicely. I made it in time to change and take full advantage of the warm-up.
I'm pretty happy with this meet; I think there were only a couple of others in my age group so I focused on racing the folks around me whose seed times were similar. It was nice to be pushed and I PR'd each of the events I entered; and think I might have even won a few of my heats. Here were my events (seed times) and results:
50 Back (:50)--:44.89, 1st in age group.
100 Free (1:20)--1:15.14, 2nd.
100 IM (1:35)--1:29.77, 2nd.
500 Free (7:50)--7:38.48, 2nd.
100 Breast (1:45)--1:37.62, 1st
Scotty took first in the 100 IM and 500 FR in our age group and had a good meet. He was swimming in the faster heats (usually a heat after me), though we ended up in the same heat of the 500. I felt like my technique on freestyle was all off... the times are faster, but I was all over the place... I'm interested to see what my splits were in the 500; another Kenosha Y swimmer was watching my 100 free and said I was pretty close to even split (about :36 at the 50 mark), I pulled even with and may even have passed the swimmer in the lane next to mine on the final length, his seed time was 1:16... both of us were in the 1:15s, leading the heat. Fun. But I felt like both freestyle events were missed opportunities... my left goggle filled up with water at the start of both, and so that distraction means I wasn't really thinking about form, tempo, etc... yuck. The 500 was a sub 1:32/100 pace, but I feel like it could have been better.
I had the most fun with the "new" events/strokes: I really enjoyed the backstroke and the 100 IM was fun as well. The dreaded (for me) backstroke may be my new favorite! I wore my OW National Champs lime green cap and the timer for my 100 IM said, "This is an interesting contrast, I wouldn't have expected that cap in this event." She commented afterward that my back was probably my best leg and that my turn-over was really good. I wouldn't have predicted that two weeks ago! In my 50 back I had a good start and nailed the turn.
I also think it's pretty funny that I was first place in the breast in my age group (and won the heat), when that is clearly my worst stroke and the one I was most worried about going in.
All and all a fun time
6 x 50 sprint kick @ 1:30
--hold fastest 50 free swim + 15
4 x 200 back @ 3:10 neg split
2 x 100 recovery r/20
4 x 200 breast @ 3:25 work 3rd 50
3 x 100 recovery r/20
4 x 200 IM @ 3:10 steady swim w/strong kick
4 x 100 recovery r/20
100 sprint off blocks
Didn't warm down because I was in a hurry to get home. We need to hit the road to Atlanta for a gymnastics meet. A little stiff after working out and a road trip.
This was one of my favorite workouts we have done in awhile. Back and the IM's felt great. The set of breaststroke swims was a bit harder for me to hold together.