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  1. Sarasota Y Sharks Masters 5:30 AM Workout 05/16/2016

    by , May 13th, 2016 at 12:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM DOWN:
    12 X 100
    4 on 2:00
    4 on 1:45
    4 on 1:40

    2 X 100 kick 2:30
    6 X 50 kick 1:20
    50's: 25 fast/25 moderate

    4 X 50 swim 1:00
    --Prepare for next set--

    3 x 200 broken @ race pace 7:00
    Choice--Broken :10 @ 100

    4 X 300 pull 5:00

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  2. Diversity in your Masters club

    by , May 13th, 2016 at 11:02 AM (Questions from Coaches)
    Q: I have a swimmer who has expressed interest in coming on board my Masters squad; she is 18 years old and still in high school. I am not sure how I feel about having a high school–aged swimmer on my squad. While she meets the age requirement, she is in high school. This is an adult team; we talk about adult themes and such that might not be appropriate for a high school student. In addition, I’m not sure how my crew would feel. Your thoughts?

    A: First, as the leader of your program, ask yourself: “What is the mission of my program? What values do I want my program to represent?” Do you have these written and published on your website or program communications? Once you’ve established these objectives, it will be much easier to determine the direction of your program and make decisions regarding membership.

    If you need to establish new objectives, ask the group for their thoughts. Getting buy-in and support from your members is important. Sharing ownership strengthens programs. However, at the conclusion of these discussions, I’m a firm believer that if you’re the definitive leader of the program, the final decision rests with you. If, after your final decision, some of your members have concerns, address the issues.

    U.S. Masters Swimming strives to be an all-inclusive organization, encouraging adults of any age, gender, and ability level to swim. If you choose to add young swimmers to your program composed of mature swimmers, then ask them to act, well, mature. Find somewhere else, other than the pool, for the adult-themed conversations. Your task will be to make sure that everyone, including the new swimmer, is comfortable.

    Mentoring young swimmers has always been a passion of mine because I feed off the energy and excitement a new and different (young) swimmer brings to the program. Diversity should be embraced and viewed as a positive attribute of every Masters program.
    Good luck!

    Updated May 13th, 2016 at 01:35 PM by Bill Brenner

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    Uncategorized
  3. 5|12|16 SCY

    Outside pool, water still in upper 70's

    500 Warmup with fins and snorkel

    10 x 50 on 1:00 with fins and snorkel
    • done as 25 fly / 25 easy free

    14 x 25 free on 0:50, hypoxic

    8 x 13m on 0:30 AFAP flutter kick

    Cold water made it difficult to breathe through snorkel during fly. Felt like I was about to inhale it. MP snorkel also seems to take extra effort to clear and breathe.


    Drylands:

    treadmill - 3:15 @ 9mph

    weights: legs, abs, neck, stretching

    Right knee a little sore, maybe from kicking
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  4. Week 189 - Thursday

    by , May 12th, 2016 at 09:49 PM (After a long rest)
    I had yet another great night of sleep and woke up feeling ok. Today was an early start again for dry lands so I tend to be on auto pilot from when I get up to when I leave the house.

    15 minutes on stationary bike
    2x(shoulder band exercises)
    5x(5x:45 second ab exercises with :15 second transition) and 1min between rounds. I did two exercises with the power roller and one exercise with the medicine ball per round today.
    10xBench Press
    10xSeated Row
    10xLat Pulldown


    swim LCM

    400 free with snorkel
    6x50 catchup on 1min
    6x150 done as 50 swim, 50 streamline kick, 50 free on 2:30 with snorkel
    8x50 free on 1min with fins done as open, close, easy, fast
    200 easy

    i felt good in the gym but pretty tired in the water.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 05/13/2016

    by , May 12th, 2016 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 5:00
    8 X 50 kick 1:20
    50's: 2-4-6-8 are fast

    150--free/stroke/free 3:15
    1 X 100 stroke 2:15
    1 X 50 stroke 1:30
    Three rounds, stroke is choice

    2 X 100 1:45
    2 X 50 fast 1:15
    Three rounds--swim or pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  6. Wed-Thur May 11-2

    by , May 12th, 2016 at 12:19 PM (The FAF AFAP Digest)
    Wednesday: Swim/SCY/Solo

    600 various
    100 scull
    5 x 50 single arm fly
    50 EZ
    4 x (3 x 50)
    1 = DPS free, 2= DP back, 3 = kick
    100 EZ

    Tota: 1700


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


    Just went all easy yesterday. Finally broke down and went back to my dr this morning given my persistent ear and throat pain. No ear infection, no ear wax. Instead, I have a sinus infection, possible right tonsil infection and a blocked ear valve. I'm starting antibiotics (I usually avoid them, but I'm getting desperate.) If that doesn't clear up the ear pain, I may need a tube in my ear. Never heard of adult ear tubes ... I'm sure this contributed to my somewhat lackluster performance at nationals. And I'm supposed to be competing in another 8 days ... Spring sucks. Onward and forward.

    I'm off for a short swim and then am going to the WIPIAL (regional) qualifiers for track where Lil Fort is running the 2 mile. She's had a sore throat too, poor thing.



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


    Thursday: Swim/SCY/Solo

    600 various
    100 scull
    5 x 50 burst + cruise @ 1:30
    50 EZ
    20 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    200 EZ
    1 x 25 AFAP + 75 EZ
    4 x 50 DPS free
    50 EZ

    Total: 2100

    Updated May 12th, 2016 at 02:51 PM by The Fortress

    Categories
    Swim Workouts
  7. Week 189 - Wednesday

    by , May 11th, 2016 at 10:00 PM (After a long rest)
    I slept great last night and even woke up before the alarm went off. This morning my daughter joined me and swam with our masters group since she had an after school rehearsal for band associated with an upcoming competition. Obviously this was fun in it self. To make matters even better two of our college swimmers at Texas A&M are back in town and they swam with masters this morning also. The advantage of swimming with these guys is I upped my game today. Today was a lot of fun!

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

    warm up
    12x25 done as 3x(open, close, easy, fast)
    16x50 free on :55 at 200 race pace
    12x100 free with snorkel breathing,3,5,7,9 on 1:30
    8x75 kick on 1:10

    warm down
    200 easy


    I had one of my best set of 16x50s today and just got into a groove and held a really fast and consistent pace. I was out in :24 high and then held :25/:26 the whole set. I was tired by the end but could have gone done more than 16 at this pace. I swam the 12x100s as an active recovery type set trying to do the breathing pattern.

    Unfortunately i had to hurry out the door in order to make a very early meeting that went all day today. The rest of my work week should be a lot less stressful. At least the meeting went well today.
    Categories
    Swim Workouts
  8. 5|11|16 LCM

    Did not sleep well last night. Any noises while I start to crash and I wake up. After 3 or for times and I become wide awake. Had maybe 3 hours total.


    LCM:

    300 warmup with fins and snorkel

    7 x 50 on 1:00 1 arm free with fins and snorkel 23 - 20 r

    50 easy on 1:00

    11 x 50 on 1:00 1 arm free with fins and snorkel 25 - 20 r

    20 dives from the side, 3 were with a running start



    Drylands yesterday:

    3:10 on treadmill @ 9mph
    30 plyometric drops into starting position then jump into streamline
    5 x 18 - 20m of pushing 125 lbs (45 plate with a 80 kettlebell) over gym carpeted floor
    A few other things
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    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout 05/12/2016

    by , May 11th, 2016 at 12:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, 2-3 right.

    3 X 100 kick 2:30
    4 X 50 kick 1:20
    1 X 50 easy swim

    3 X 50 strong 1:20
    1 X 50 easy 1:40
    Three rounds--choice

    1 X 300 5:00
    3 X 100 1:40
    6 X 50 :50
    Two rounds--pull

    WARM DOWN: 4 X 50 easy

    4350M
    Categories
    Swim Workouts
  10. Week 189 - Tuesday

    by , May 10th, 2016 at 09:38 PM (After a long rest)
    I slept great last night but was back to being sore this morning; particularly my right elbow. Today was an early start and I was at the gym at 4:20am for drylands.

    15 minutes on stationary bike
    2x(shoulder band exercises)
    3x(5x:45 second ab exercises with :15 second transition) and 1mjn between rounds

    swim

    400 free with snorkel
    6x50 catchup on :50
    8x50 kick
    300 easy

    one of my team mates brought his go pro and we spent about 30 minutes recording each of our strokes underwater. I will try to paste my underwater and turn later this week. I did not notice anything too bad although I had a lot of bubbles on my right hand as my hand entered and went into the catch phase of the stroke. My elbow seemed ok which I assumed was dropping and was the cause of my periodic elbow discomfort, however it did not look too bad. I think I may try to capture my stroke head on next time we do this to see if I see anything from that angle.

    This is week is a crazy work week and I will have to hustle tomorrow after practice to an early starting meeting that will go most of the day. Ugghhh!!!!

    Updated May 10th, 2016 at 09:43 PM by StewartACarroll

    Categories
    Swim Workouts
  11. Tues May 10

    by , May 10th, 2016 at 04:28 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    4 x (4 x 25) @ 1:00 or so
    1 = burst, 2= burst, 3 = EZ, 4 = 100 pace
    150 EZ

    4 x
    4 x 25 @ 100 pace @ :10 rest (broken 100s)
    200 EZ
    -- 1 IM, 1 breast, 1 back, 1 dolphin kick


    Total: 2600



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


    I woke up with a very sore throat today. Lil Fort and her friends have had sore throats and strep throat. I would just like to be healthy for Canadian Nationals! The psych sheets are supposed to come out on Friday. Hopefully, there will be a timeline too.

    Because one of my new tech suits tore apart in the seam, I had to buy a new one. (I did send an email asking for it to be replaced since I had only worn it once.) I decided to try the A3 Performance Legend. It got rave reviews in an article I read and, best part, it comes in black! My biggest beef with the Arena suits is that they don't have a black one. This suit doesn't seem like it has quite the same compression in the legs. I have to go wedge myself into it after picking Lil Fort up from track. We all know how fun that is ...

    Edit: I managed, after much struggle, to wedge myself into the suit. The legs aren't quite as compressive as the Arena but seem better than Speedos. There is the same internal taping/seams as other high quality tech suits. I really like the fit. But, ladies, I think this suit runs small. You may have to size up.

    Updated May 10th, 2016 at 06:07 PM by The Fortress

    Categories
    Swim Workouts
  12. Stolen from pwb

    After watching my races from Greensboro and going over my splits I now have quite the list of "needs improving". I stole Patrick's recovery workout and figured I could concentrate on the little things while swimming solo before work.

    400 IM k/dr by 50
    3 x 100 w/snorkel @ 1:40 descend
    6 x 50 @ 60
    -odds easy free
    -evens I went 25 back/25 breast to work the turn

    20 x 50 @60 for swims and drill ,1:15 for the kick
    -5 for each stroke
    1. kick
    2. drill
    3. swim cruise
    4. kick
    5. swim 80%

    100 cruise and of to work

    Thanks Patrick
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  13. Sarasota Y Sharks Masters 5:30 AM Workout 05/11/2016

    by , May 10th, 2016 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    6 X 50 kick 1:20
    1 X 50 swim

    1 x 100 IM or stroke 2:15
    4 x 50 stroke(choice) 1:15 #4 on 1:45
    Three rounds

    6 x 200 pull 3:15
    #1-3: establish good pace
    #4-6: descend to fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  14. Monday 5-9-16

    300 (every 4th length stroke choice)
    100 IM kick
    200 IM drill/swim by 25
    8 x 75 (k/d/s 2 of each stroke)

    8 x 25 @ ?? swim with paddle on forehead working on head position
    8 x 50 @ 60
    --allowed breathes per 25 2/2,1/2,1/1,0/1 repeat

    4 x 150 @ 2:15
    --0dds no breathing between flags in and out of turns
    --Evens sprint from flags in with fast turns
    4 x 125 @ 2:10 sprint the 50
    --50fl,25bk,25br,25fr then rotate the 50 for the next three

    300 w/d

    3200

    Working a little head position and breath control tonight. Felt like a rock today and can't figure out why. Just one of those nights I guess.
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  15. 5|9|16 LCM

    500 warmup of drills with fins and snorkel

    7 x 50 on 1:00 (23 - 20 r) one arm fr with fins and snorkel

    6 x 50 on 1:00 (23 - 20 r) one arm fr with fins and snorkel

    50 fr NB light sprint (32)

    3 x 100 on 3:00 as
    • fr fast / fr ez with fins
    • fl fast / fr ez with fins
    • br fast / bk ez

    2 x 50 flutter kick on 2:00

    10 x 18m fast / 18m ez on 1:00 with fins
    • odds fr, evens fl



    I fixed our car. Was not the alternator (even though it didn't produce voltage when spun), it was the distributor. The dizzy arched and shorted the main conductor in the cap. Same part I replaced last July, at least the part had a lifetime warrantee

    Updated May 9th, 2016 at 10:32 PM by __steve__

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  16. Week 189 - Monday

    by , May 9th, 2016 at 02:35 PM (After a long rest)
    I did not get back from my crazy short Austin trip until about 7pm(9 hrs of driving in 30 hr window) and was stiff as a board when I got home. I rolled and used the lacrosse ball I purchased for Nationals which helped a lot but I could not wait to go to bed. I slept solid and did not wake up until my alarm went off this morning. The pool was setup LCM today.

    Workout
    400 free with snorkel
    6x50 catchup

    Main Sets
    4x(2x100 kick on 2mins, 400 pull with paddles and bouy on 5:30)
    10x100 free on 1:30 done as 50 smooth, 50 fast

    Warm down
    100 easy

    OMG I was tired in the water this morning but as the workout went on I seemed to get better. I was really stiff during the warmup and the first couple of kicks felt hard, but after that I finally warmed up and loosened up. On the kicks I was holding 1:45s and on the 400 pull I was holding 4:39 to 4:43 which are great times for me. In fact the last 400 was my fastest! I was hoping for a drill set but instead Tom threw the 10x100s at us. I used my snorkel throughout today other than the kick and despite hurting pretty bad I was swimming the first 50 very smooth and then really working the second 50 and was constantly at 1:11s. I am looking forward to sleep tonight and plan on heading to bed as soon as my coaching is done at 6:30pm.

    Updated May 9th, 2016 at 08:31 PM by StewartACarroll

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 05/10/2016

    by , May 9th, 2016 at 11:06 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    5 X 100 1:45
    8 X 50 1:00

    6 X 50 kick 1:20
    1 X 100 swim

    8 x 100 2:15
    50 stroke/50 free

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  18. Week 188 - Sunday

    by , May 8th, 2016 at 08:15 PM (After a long rest)
    I drove down to Austin after practice yesterday and arrived late afternoon. The drive itself was not that bad but traffic around Temple, Tx was terrible. Last night I planned on taking my son and his friends out for dinner. In my mind I had Pappadeaux's seafood in mind. My son said they wanted pizza and to my surprise when I asked where, they suggested CiCi's(definitely not my favorite pizza restaurant). I ate a couple of slices of pizza while they woofed down a couple plates. After about 20minutes I dropped the kids back at the convention center.

    This is morning I woke up early and planned on fishing in lake Travis, but unfortunately it was raining which ruined my plans. I ended up dropping in on Longhorn Masters for there lunchtime swim. The pool was setup LCM.

    warm up
    300 free
    300 free with bouy
    300 free done as 25 fast,75 easy, 50 fast, 50 easy, 75 fast, 25 easy
    300 easy

    main sets
    6x50 on 1min done as 2x(25 build, 25 easy,), 2x(10 fast strokes, the rest easy), 2x(25 build, 25 fast)
    30x50 on 1:15 done as 10x(50 streamline kick, 50 drill, 50 at 100 race pace)
    100 easy
    6x50 with fins done as 25 fast, 25 easy on :40
    50 easy
    50 from a dive

    warm down
    200 easy

    i was whooped after this practice. I held :28s on the race pace 50s. The last 50 from a dive I went :26. After practice I grabbed a late lunch with Mr Unruh and his family.
    Categories
    Swim Workouts
  19. Sunday May 8

    by , May 8th, 2016 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins
    50 EZ

    Main set:

    16 x 25 @ 100 pace @ :45 (4 x IM order)
    1 x 50 EZ @ 1:00
    12 x 25 @ 100 pace @ :45 (3 x IM order)
    1 x 50 EZ @ 1:00
    8 x 25 @ 100 pace (2 x IM order)
    1 x 50 EZ @ 1:00
    4 x 25 IM order @ 100 pace @ :45
    1 x 50 EZ @ 1:00
    4 x 25 IM order @ 100 pace @ :45
    1 x 50 EZ

    200 EZ

    10 x 25 dolphin kick @ 100 pace @ :40
    150 EZ

    Total: 2800


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


    I did one of my favorite IM sets today and was pretty red faced during the effort. I have been incredibly lazy lately -- haven't done any stretching or any prehab exercises. I better correct this or I will have barking shoulders soon.

    Happy Mother's Day to the swimmer mommies out there!
    Categories
    Swim Workouts
  20. Chlorine Derby

    We have done something similar to this for a few years. Obviously more a fun workout and we always have some fun with it.

    8 lanes/stations, ~ 10 min/station with a minute or two to switch up

    400 choice loosen up

    1. "Fastest two minutes in sports". 25 sprints @ 60
    2. The Preakness Stakes, 6 x 100 @ 1:30 at 90%
    3. Belmont Stake the longest dirt track
    --7 min swim, see how far you can go
    4. The sanctuary equine sports therepy & rehabilitation
    --10 min of water running 30 sec sprint/60 sec easy with water belt
    5. "Blew the turn"
    -- work turns from middle of pool
    6. Dover Downs harness racing
    --swim hooked to the stretch cord (or whatever they're called)
    7. "Closer"
    -- work finishes from middle of the pool
    8. "Lame horse"
    -- 8 x 50 descend w/bouy @ 60

    I'm sure we'll get back to the grind on Monday but this
    one was different and fun. I think I need a horse.
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