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  1. My normal pool was hot today 83 YUCK hard to sprint

    by , December 16th, 2013 at 08:37 AM (Mixing it up this year)
    Tried to sprint today and did ok but the water was hot. I hope it cools down before the end of the week.

    500 free
    500 free kick w/zoomers
    6x100@1:45 free w/paddles descend 1-3,4-6 went 1:29, 1:24, 1:19, 1:29, 1:25, 1:17
    100 EZ
    8x50@1:00 free kick w/zoomers odds fast evens easy went 40, 52, 42, 52, 41, 52, 41, 53
    100 EZ
    4x50@1:15 free w/zoomers 36.5 AFAP 12.5 EZ
    50 EZ
    4x25@:45 shooters w/zoomers
    4x25@:45 kick AFAP w/zoomers held :18's
    50 EZ
    200 free w/snorkle EZ
    100 breast kick

    Total 3000 yards
    Swim Workouts
  2. WeeK 64 - Monday

    by , December 16th, 2013 at 08:14 AM (After a long rest)
    I woke up feeling a little congested this morning and this feeling continued until after the warmup today. In fact during the first 400 I was even short of breath, however this feeling passed.

    Warm up
    400 free with snorkel
    8x50 catchup on 45

    Main set
    10x400 pull with paddles on 4.40
    10x50 drill swim by 25 on 50
    4x50 on 1min swum 1 breath down and 2 breaths back

    Total 5500scy

    I had to work the first couple of 400s in order to get into a rhythm but on number 3 I started to feel pretty good. I went 4.10,4.09,4.07,4.07,4.07,4.07,4.07,4.07,4.09,4.04. On number 9 I started to tighten up but on the last one i worked the first 200 and then concentrated on DPS and hitting my turns which I notice when I tighten up I tend to take an extra half stroke into the wall which screws me up. I think I do this to catch an extra breath before the wall, but the net affect is I hit the turn wrong and loose time. Despite today being shorter than last week I was more tired.
    Swim Workouts
  3. Workout 12/15/13: afternoon

    by , December 15th, 2013 at 03:03 PM (Maple Syrup with a Side of Chlorine)
    So, my plan was to have the blog title indicate a meet report, but due to the snow storm moving through the region and my getting home from work last night around 6:30 after it started, I decided that the three hour drive either last night or this morning was not worth the risk of an accident. So, I traded my racing jammers for a snow blower and shovel and stayed home enjoying a nice storm.

    I did head to the Rec for a swim since I had the day off.

    200 Fr/200 Bk/200 IM drill
    4 x 50 kick, 4 x 50 b/c on 1:00

    2 x
    - 1 x 300 on 5:00
    - 3 x 100 on 1:45 IM descend
    - 2 x 150 on 2:00 (fast middle 50)
    - 1 x 50 ez on 1:45

    100 loosen and out
    (Solo/Rec/3000 yds/55 min)

    Well, enjoying the day, and the snow!
    Swim Workouts
  4. How to introduce an aquatics director to Masters Swimming

    by , December 15th, 2013 at 12:00 AM (Questions from Coaches)
    Q: A new aquatics director was recently hired at the YMCA where I coach Masters. She has no knowledge of Masters Swimming or USMS. What should I tell her when she asks about our club?

    A: I recommend asking for a scheduled meeting when you can privately introduce yourself and talk about Masters Swimming. Although within USMS you have a club or workout group, it's important to refer to Masters as a program when talking with aquatics directors or other facility administrators who may be unfamiliar with Masters Swimming.

    Aquatics directors often have the perception that swim teams overrun the pool and squeeze out members who use the pool for lap swimming. Aquatics directors must manage these concerns and program the pool accordingly. Get in front of this by explaining that Masters is a program, much like water aerobics or swim lessons, but for adults aged 18+ who choose to swim as their form of exercise to live a healthier lifestyle.

    During your meeting, describe how Masters Swimming is diverse in age, gender, and ability. It generates revenue and fulfills a community service-and will often provide expanded opportunities for the facility's existing lap swimmers, not take away their lanes. Give her a copy of the facility booklet that USMS produces to explain why facilities benefit from Masters Swimming programs. This comprehensive guide is very helpful in describing USMS. Copies arrive in club welcome kits each year and can also be ordered online through the USMS Program Resources page.

    Invite the new aquatics director to one of your practices and introduce her to the members of your program. Encourage your members to welcome her at every opportunity. Make her feel part of the program by inviting her to social events. Maybe she's a Masters swimmer and just hasn't realized it yet!
  5. 12|13|13 and 12|14|13

    by , December 14th, 2013 at 09:25 PM (Blog)

    600 warmup

    250 drill

    14 x DFS free on 1:00

    14 x ~26m DFS free on 1:00

    • work on entry and breakout to stroke transition
    • flipturned midpool and sprinted back

    Weights for about an hour

    1200 warmup WFSP

    14 x 25 on 1:00 drills (6 - 8 difficulty)

    10 x 25 on 1:00 FK WB

    • (24 - 27's)

    12 TD's without set interval

    Last week's meet results just logged into database. I'm a little upset at myself for not following up on having my relay lead-off split recorded as a 50 free(28.16).

    On the other hand I am definitely happy however for our relay time of 2:07.96

    [28.16] 1:01.46 [33.30] 1:38.55 [37.09] 2:07.96 [29.41].

    I think this might be a state record 200+ mixed 200 fr relay time, even might slip in the top 10 list this year if we're lucky.
  6. A sprint workout in 85 degree water

    by , December 14th, 2013 at 06:54 PM (Mixing it up this year)
    This is another one of Leslie's workouts. I took me a little while to get used to the temperature.

    500 as 100 swim/100 kick/100 IM/100 pull/100 swim
    200 IM drill
    4x25@:10 RI scull drill
    8x25@:40 kick free
    50 EZ
    8x25@1:00 IM fast turns from mid pool
    50 EZ

    all with zoomers
    4x50@1:00 Burst & cruise kick
    25@:40 Fly Fast
    4x50@1:00 Burst & cruise kick
    25@:40 Fly Fast
    25@:40 back fast
    4x50@1:00 Burst & cruise kick
    25@:40 Fly Fast
    25@:40 back fast
    25@:40 breast fast
    4x50@1:00 Burst & cruise kick
    25@:40 Fly Fast
    25@:40 back fast
    25@:40 breast fast
    25@:40 free fast

    200 EZ
    6x(75IM + 100 free)@3:00
    #1 - 50 fly + 25 back
    #2 - 25 fly + 50 back
    #3 - 50 back + 25 breast
    #4 - 50 breast + 25 free
    #5 - 25 breast + 50 free
    #6 - 50 free + 25 fly
    400 free kick w/zoomers

    Total 4000 yards
    Swim Workouts
  7. Week 63 - Saturday

    by , December 14th, 2013 at 05:21 PM (After a long rest)
    I woke with a fever blister on my lip this morning which for me is usually a sign I am run down. Despite all the yardage I have been doing I don't feel run down so I was surprised. I have one more week of big yardage and tough sets and then it's taper time. I swam today with one of the junior racers who if/when he grows is going to be phenomenal. He is 11(almost 12) and goes about 5.15 for a 500 and about 10.40 on a 1000. I don't know his mile but suspect its even more phenomenal. Today was a lot of fun with some good quick pace work.

    Todays workout

    Warm up
    8x100 on 1.20
    12x50 drill on 45

    Main set
    3x(3x100 kick on 1.45, 200 on 2.30 swim)
    200 easy
    4x(3x100 swim on 1.10 holding under 1min, 300 easy on 4.30)
    10x50 drill/swim on 50
    6x200 IM descend 1-3,4-6 on 2.50

    Warm down
    200 easy

    Total 7200scy

    I held 1.25s on the 100s kick and descended the 200s from 2.15 to 2.05. I felt good throughout. The set of 100s pace on 1.10 I was instructed to hold under 1mins, while the kid I was training with was told to hold under 1.05s. I held 57-59s on the 100s. The 300 was a very easy recovery swim. The descending 200 IMs I dropped from 2.40 to 2.25 which was another great set for me. Overall I felt very good today. There was a meet at our pool so we had to cut it a little short. My coach wanted one more set to get us to about 8200. One more week til taper time.

    Updated December 14th, 2013 at 07:15 PM by StewartACarroll

    Swim Workouts
  8. Saturday, December 14, 2013 12:15-1:00pm

    by , December 14th, 2013 at 04:40 PM (Fast Food Makes for Fast Swimming!)
    Short and sweet, that was about all the time I had. I'll be lucky to swim at all in the next upcoming week, as I have to work all 7 days more than likely.

    500 Free warmup
    5 x 100 SDK w/ short fins @ 1:30 (held under 1:20s)
    10 x 100 Free @ 1:20
    10 x 100 Free Pull @ 1:20

    It was good enough for maintenance swimming. It was tough, but that was about all I had time for.

    I signed up for our home meet on January 12th, swimming the 400 IM, 200 Free (as Fly), 200 Fly, 50 Fly, 500 Free. Should be fun times...especially if I'm not in the greatest of shape.
  9. Hot chocolate and 300s

    It started snowing hard here in the city, and it’s supposed to last all day, maybe all weekend. I left the beach snow swim to others this morning in favor of staying in the warm apartment, but I did drag myself away from the hot cocoa long enough to walk over to mid-day TNYA practice at John Jay. BJ was on deck, I led the middle lane of 5 fun swimmers, and here’s what we did:

    1000 warmup: 200s, 4 x 50 d/s, 200k, 4 x 50 d/s, 200s

    3x thru
    (100 kick with board + 25 sprint kick w/o board + 25 swim easy) @ 3:20
    (50 kick with board + 25 sprint kick w/o board + 25 swim easy) @ 2:20

    4 x 200 pull with breathing pattern [I just did bilateral breathing]

    Freestyle set—6 x broken 300s
    3 x 100 @ 1:30
    100 easy @ 2:15
    150 fast @ 2:00 [1:50]
    50 easy @ 1:30
    4 x 75 @ 1:10
    100 easy @ 2:15
    150 fast @ 2:00 [1:48]
    50 easy @ 1:30
    6 x 50 @ :45
    100 easy @ 2:15
    150 fast @ 2:00 [1:48]
    50 easy @ 1:30

    50 warmdown
  10. Friday 12/13/13

    Friday 12/13

    AM and PM SCY

    400 swim
    300 pull w/ buoy + snorkel
    200 kick w/ board
    100 I.M. drill

    2x (FL/BR by round)
    2x12.5 @ 1:30 w/ power tower (moderate weight)
    100 @ 2:00 dive FAST w/ fins (49.9, 58.9)
    50 @ 2:00 dive FAST w/ fins (22.9, 25.8)
    100 @ 3:30 EZ

    8x25 @ :30 w/ grab paddles breathe 4-6 by 50
    4x75 @ 1:30 D1-4 to FAST
    RD1- 50.0, 46.2, 43.1, 39.3
    RD2 - 50.1, 45.9, 42.8, 38.9

    4x75 @ 1:20 FL/BK/BR drill
    4x25 @ :45 FAST FR kick w/ board
    300 kick w/ board + fins 100 FR/100 FL/100 FR

    Total: 3250

    PM swim:

    400 swim every 4th 25 scull
    8x50 @ :40 swim w/ grab paddles + snorkel
    4x100 @ 1:45 kick w/ fins last 25 under H2O

    10x25 @ 1:30 FAST swim w/ fins

    350 EZ

    Total: 3000
    Swim Workouts
  11. 100s test set

    This morning I swam at Riverbank with Rondi and Hannah. We tested out different goggles, and I did the following:

    800 lcm warmup (400s, 200k, 200p)

    1 x 100 @ 1:35
    1 x 50 @ 1:00
    2 x 100 @ 1:35
    1 x 50 @ 1:00
    3 x 100 @ 1:35
    1 x 50 @ 1:00
    4 x 100 @ 1:35
    1 x 50 @ 1:00
    5 x 100 @ 1:35
    100 easy
    [My goal was to keep the 100s at 1:30 or under, and I did that on most but not all of them.]

    I was pleased with that set, but it really took the stuffing out of me—afterwards I just did the following extended warmdown.

    300 pull
    100 kick
    200 swim
    100 kick
    100 swim
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/16/13

    by , December 13th, 2013 at 01:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    1 X 150 2:45 2:30
    3 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:15
    4 X 25 stroke-fast- :45 #4 on 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast

    4 x 250 pull 4:00
    1&2: 150 strong/100 fast
    3&4: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Week 63 - Friday

    by , December 13th, 2013 at 08:50 AM (After a long rest)
    I woke up this morning feeling a little congested but after getting up and moving I felt fine. I had one of those workouts today that was incredible. I had a number of firsts today and I felt awesome by the end.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    4x300 on 3.30 pull, descend 1-4
    200 easy
    10x100 free with fins on 1min
    200 easy
    16x50 kick on 50
    5x100 from blocks on 2mins best average

    Warm down
    200 easy

    Total 4800scy

    On the descending 300s I went 3.12,3.06,3.01,2.56. To the best of my knowledge this is the first 300 pull I have done under 3mins. I don't know what I was expecting for the main set today but was caught off guard when the coach said we were doing the 10x100 on 1min set. I have struggled with this set but today felt different. I went very easy on the first 3 and in fact almost missed the send off on #3, but then started using my legs and made the 10, holding mainly 58s. The last 4 were tough but I worked the walls and kept a consistent DPS and at the end was stoked. This is definitely the first time I have made this set. The 50s kick I held 40-42s and felt strong. Once again I was not expecting the 5x100 best average at the end. I took the first one pretty easy and came in on 54. I went 53 on #2 and then held 54s on the remaining 3. I was gasping at the end but still
    felt really good. What was exciting about this last set was that it was done after two other pretty high intensity sets. I have one more week of high yardage and weights and then we drop weights and start my 3 week taper culminating in the USAS meet, the Greater Southwest Classic on 17th Jan.

    My parents arrive from England for Christmas and New Year and they are sticking around until early February so both my kids and parents will get to see me swim fast. I have a month until my taper meet but I am getting very excited. I just need to stay healthy and confident. It will be a fun month!
    Swim Workouts
  14. Keep showing up late, guess I just like to sleep

    by , December 13th, 2013 at 08:23 AM (Mixing it up this year)
    Another late one but not by that much. I just didn't want to move this morning.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk went 1:30, 1:32, 1:32, 1:34, 1:35
    5x100@1:45 back kick odds streamline kick evens fashion model kick w/zoomers
    5x100@1:45 back w/paddles went 1:37, 1:36, 1:35, 1:34, 1:34

    500 w/snorkle as 100 swim/100 catch up drill/100 kick/100 catch up drill at hips/100 swim
    200 breast kick w/br fins

    Total 3200 yards
    Swim Workouts
  15. Week 63 - Thursday PM

    by , December 12th, 2013 at 10:43 PM (After a long rest)
    I got to the pool reasonably early this evening and did a longer weights workout Than usual followed by a couple thousand yard swim to loosen up. I felt quite good this evening.

    I did my usual 3 circuits at 80%,max, fail by circui, with 10,8,6 reps per circuit.

    3x(bench press, inclined bench, military press, lat pull down hands inside, lag pull down hands outside, leg curls, leg extension, seated row hands inside, seated row hands outside)

    I then did 40x50 on 45 swim, holding 32-33s.
    Swim Workouts
  16. 12|12|2013 SCM

    by , December 12th, 2013 at 09:54 PM (Blog)
    1000 warmup WFSP

    1000 of various drills and some stroke

    12 x 12.5M on 1:00 DFS free
    • track style start all the way!
    • [entry, streamline, DK/FK/breakout + 2 strokes]
    • easy sprint on stroke portions

    Planning on attending our SCY meet in Feb. It is my favorite, it is also the location of my first swimming competition.
  17. Thursday 12/12/13

    Thursday 12/12

    "NO MEANS NO" (NO breaststroke and NO fast swimming)

    AM and PM SCY

    AM swim:

    500 (50 sw/25 kick/25 swim/25 scull)

    6x200 @ 3:15
    - done as 100 pull w/ buoy only/rest :10/50 SMOOTH FR/rest :10/50 AE FR kick w/ board

    6x100 @ 1:30 3-2-3-1 breaths per 25

    200 EZ

    Total: 2500

    PM swim:

    300 swim w/ snorkel
    5x100 @ 1:40 75 kick/25 under H2O kick w/ fins
    300 pull w/ buoy only breathe 3-5-7 by 50

    Total: 2200

    I made the most of my "recovery day". I doubled to keep myself on a schedule of swimming AM and PM like I will be next week at the Pro-Am for prelims and finals.
    Swim Workouts
  18. Thursday, Dec. 12

    by , December 12th, 2013 at 05:05 PM (The FAF AFAP Digest)
    900 EZ at Sewickley + some hot tubbing and a massage

    Feeling a bit twitchy now, which is a good sign. But my legs aren't as rested as I'd like.

    There's supposed to be a storm in Boston on Saturday. Ugh. One year SwimStud and I almost killed ourselves driving around in a storm and tons of people scratched. I don't have as much rest as I'd like Sat anyway since my first event isn't until 12:25. On the other hand, it's good for me to compete in the afternoon when I usually train.

    Hoping for safe travels!
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/13/13

    by , December 12th, 2013 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45 1:40
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 600--50 kick/50 swim--

    8 X 125 IM 2:30
    Cycle 50 of each in IM order

    7 X 200 pull
    1/2 on 3:20
    3/4 on 3:00
    5/6 on 2:50
    Break (2 minutes approx)
    #7 best effort

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Week 63 - Thursday AM

    by , December 12th, 2013 at 12:56 PM (After a long rest)
    I woke up last night very early in the morning and had trouble going back to sleep so ended up reading until it was time to go to practice. I did not feel any ill affect in the pool but suspect I will be tired tonight. Todays workout was tough with some good fast pace work.

    Warm up
    16x100 on 1.15 free with snorkel

    Main set
    3x(3x200 on 2.15 free, 4x25 kick on 25)
    3x450 free with snorkel on 5.15

    Total 5050scy

    The warmup send offs were faster than I usually start out at and I did not push any of these and probably got quite close to missing several send offs. I was nice and warmed up after this set though. I really worked the 200's in the main set and they were tough. Not intentionally but I descended the 300's starting out at 2.05 and ending at 2.03s, which I was very happy with. The kick were intended to be fast but I was tired and these pretty much became active recovery. The 450's were supposed to be on 5mins but I could not make the send off and slipped to 5.15s. I was pleased with this workout.

    I am heading back to the pool tonight for weights followed by a loosen up swim.

    Updated December 12th, 2013 at 10:37 PM by StewartACarroll

    Swim Workouts