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  1. Sarasota Y Sharks Masters 5:30 AM Workout-08/21/2013

    by , August 20th, 2014 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:10 1:05
    4 X 50 1:00 :50
    Two rounds, round 1 interval left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    8 X 25 sprint kick :40

    1 x 100 moderate 2:00
    3 X 50 fast 1:00 #3 on 1:30
    Four rounds, choice.

    4 x 250 pull 3:45
    #1/2: negative split
    #3/4: last 100 fast

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  2. Sore today

    by , August 20th, 2014 at 07:27 AM (Mixing it up this year)
    Ok the soreness is starting to hit me now. ll of my joints and muscles seem to be needing some rest. I try to rest but...

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 fly torque drill w/zoomers & snorkle
    8x25@:45 shooters w/zoomers
    10x50@1:00 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:30, 1:28, 1:26, 1:27, 1:26
    200 free EZ

    Total 2800 yards
    Categories
    Swim Workouts
  3. Back to the pool

    by , August 19th, 2014 at 05:24 PM (Mixing it up this year)
    Today was an easy day.

    500 free
    500 free kick w/fins
    10x100@1:45 free w/bouy
    500 free kick w/fins fast
    500 free w/snorkel

    Total 3000 yards
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  4. Sarasota Y Sharks Masters 5:30 AM Workout-08/20/2013

    by , August 19th, 2014 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2 and 3 right.

    6 x 50 kick 1:10
    8 X 25 sprint kick :40

    2 X 100 2:00
    4 x 50 1:15
    8 x 25 :40
    two rounds, all choice.
    All odd swims moderate
    All even swims fast

    1 x 100 fast
    1 x 150 moderate
    Four rounds, all swims on 2:15

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  5. Week 99 - Tuesday

    by , August 19th, 2014 at 09:16 AM (After a long rest)
    I went to bed early last night and had a good nights sleep until 3am at which time I woke up and could not go back to sleep. I felt good when I woke up. Today's workout was good but I have a little discomfort in my left shoulder. This is the same pain and discomfort I have had for a few months and managed with ice. I guess I am probably at the point in the season I should get it checked out.

    Warm up
    400 free with snorkel
    8x50 drill on :50

    Main sets
    4x100 free with snorkel on 1:30
    3x100 pull with bouy and paddles on 1:25
    2x100 build by 25 on 1:20
    1x100 free on 1:15
    2x100 build by 25 on 1:20
    3x100 pull with bouy and paddles on 1:25
    4x100 free with snorkel on 1:30
    3x100 pull with bouy and paddles on 1:25
    2x100build by 25 on 1:20
    1x100 free on 1:15
    8x50 kick on 1min

    Warm down
    100 easy


    Total 3700scy

    i was holding 1:05 pace throughout the 100s main set. Despite the discomfort in my left shoulder I am starting to get the feel for the water again. I iced my shoulder after practice today.
    Categories
    Swim Workouts
  6. Week 99 - Monday

    by , August 18th, 2014 at 03:01 PM (After a long rest)
    I had a pretty restless night of sleep last night. My wife was up most of the night with allergies and unfortunately she woke me up. Normally I sleep like a log but last night was just not meant to be a good night of sleep.

    Despite being tired this morning this did not affect my swim. I still dont have a feel for the water but put more effort into todays workout than Saturday. I think its going to take me a couple of weeks to get back into the swing of things. Also my shoulders ached today which is not a good thing. I ended up icing my left shoulder after practice since it hurt the most. I probably should have done both but ran out of time; still on vacation pacing at this point.

    Warm up
    400 Free with snorkel
    6x50 catchup on :45

    Main Set
    4x(300 pull with paddles and snorkel on 3:30, 200 free with snorkel on 2:30, 100 free on 1:15)
    8x50 kick on 1min

    Warm down
    200 easy

    Total 3700scy

    I held 1:05-1:07 pace throughout the main set which definitely got the heart rate up this morning. My hope is to go about 4k tomorrow and then stick to that this week. Next week when Tom is back we will no doubt start building back up on intensity.
    Categories
    Swim Workouts
  7. Monday, August 18, 2014

    by , August 18th, 2014 at 02:12 PM (Trying to Train Smarter, Not Just Harder)
    Managed to get nicely burned at the beach this weekend. Between that, and an awful itch on my stomach, I think we had a pretty good day.

    600 back/free
    300 kick
    4 x 50 @ :45
    3 x 100 IM @ 1:45
    2 x 150 pull @ 2:30
    200 IM Twitch
    1 min rest
    200 Pull
    2 x 150 IM Twitch @ 2:30
    3 x 100 Pull @ 1:30
    4 x 50 @ :45

    Did the above on pretty slow intervals because we didn't have the illuminated clock & weren't really sure what that tiny little clock in the distance was reading!

    200 easy
    6 x 150, first 3 breast/free; last 3 easy/mod pull
    100 easy

    Total: 4100
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    Uncategorized
  8. Sarasota Y Sharks Masters 5:30 AM Workout-08/19/2013

    by , August 18th, 2014 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:15 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 x 100 swim

    1 x 200 IM 3:30
    1 X 75 1:15
    1 X 50 1:30
    Four rounds.
    Round 1: 75--fl-ba-br 50--fly
    Round 2: 75--ba-br-fr 50--back
    Round 3: 75--br-fr-fl 50--breast
    Round 4: 75--fr-fl-ba 50--free

    1 X 600 swim or pull

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  9. National Champion

    by , August 18th, 2014 at 12:43 PM (One Stroke at a Time)
    Nationals
    On Friday, I swam the 400 IM (3rd) and the 100 breast (5th). The 400 IM was a sufferfest. Mostly, this was because I have no stamina to swim fly. I was determined to go out faster than I had in the 200 fly and I did by 4 secs. I paid the price for this in the last 200. This of course was not necessary as I was solidly in my spot having to swim considerably faster or slower to change positions. I was happy with the 100 breast as I was right off my totally guessed seed time. I watched the race on the feed and was surprised that I passed two people on the second lap which gave me some confidence for the 200 breast on Sunday.

    On Saturday, I didn't have any events. I was exhausted from the treatments, travel, swimming and getting up early for the warm-up so I slept in (I think that I was close to 11 hours in bed-though not asleep the whole time). I spent the rest of the day relaxing. I went to the Bethesda Pool and warmed up. At night friends that I haven't seen in many years came over for dinner. They had just moved back to the area the day before so the timing was great for a reunion.

    On Sunday, I decided to skip warm-up in the competition pool with the plan to arrive right before my teams men's relay swam. I got there with about 2 heats to spare. They were awesome and swam the fastest time of any relay regardless of age (They are in the 200-239 age group). I warmed up and then decided to splurge and went to the shopping area and bought a new suit. I got the new Speedo in blue and black since blue is the colon cancer support color. I was really happy with my 200 IM and was about a half second faster then my guessed time for 5th place. Again, I passed someone coming home on the free.

    My last event was the 200 breast which was my best event as a kid. Many of the faster breaststrokers in my age group had opted for worlds over nationals so I knew that this was an opportunity. I was seeded first but was not sure about my seed time. It was the time that I did last summer right after my second round of chemo. I had been about 6 seconds slower this weekend than my 400 IM time from that same weekend so was a little worried. During warmup I felt really smooth and decided to just get after it. My start was kind of deep but then I got into my rhythm. I went out 0.7 faster than I swam my 100 and ended up wining by 2+ seconds . My time was actually faster than I swam the 200 fly on the first day. It was a great way to end the meet.

    I went back to my friends house and had a wonderful lunch of Polish purple (beet) soup and then was off to the airport. It was a great time with some ups and downs but ended on a fantastic note. I am really grateful to my friends who I stayed with (definitely a 5 star trip advisor review-- this was running joke over the weekend). My team of five people ended up 16th in the team standings and we are already talking about strategies for getting more people to meets. I think a trip to San Antonio is definitely in my future.

    Updated August 18th, 2014 at 01:03 PM by MaryR

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  10. Mon Aug 18th, 2014

    by , August 18th, 2014 at 12:33 PM (Ande's Swimming Blog)
    Mon Aug 18th 2014

    I've been an awful blogger.

    I was all set to go to Nats.
    entered the meet, got my flights, hotel, and rent car.
    I made it all the way to the airport gate for a 5:45 am flight. My plane was loading and we had a family emergency, so I cancelled my flight then turned around an went home. I was bummed. I really wanted to swim and see my swim friends.

    I followed the meet from home. My training partner Jim Sauer, 57 tore it up.
    he swam great in his 2 & 4 IMs, 1 fly, 2bk and had a OK 2 FLY, he reminded himself if you go too hard on your 1st 2 50's in the 2 LCM fly your next 2 50's could be difficult.

    I swam last Wed, just an easy taper work out on my own & didn't swim Thu - Sun.
    My team was on break.

    Trained this morning at Mabel Davis with Dakota, Julie, Tyler & Korey.

    Warm up was 3 x 200, done 150 fr, 50 k, skipped the middle 200

    20 x 50 fr on 1:00
    odds 400 pace
    evens 1500 pace

    5 x 150 k on 3:00

    assigned: 3 x 400
    did: parts of it
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  11. Thursday-Sunday, Aug. 15-17

    by , August 18th, 2014 at 10:41 AM (The FAF AFAP Digest)

    Thursday: Swim/LCM @ North Park

    I did what Water Rat refers to an as overnight double. After swimming with Sewy last night I ventured out to North Park the next morning. I was enticed by the prospect of swimming with two of my Pitt swimmers rather than going solo. I also decided to have a mega kick day to give my shoulder a real rest. Did the following:

    500 various
    5 x 100 @ 2:00
    -- I did 25 UW SDK + 75 either free or back kick
    1 x 50 EZ
    1 x 500 negative split
    -- I kicked, such a freaking long way
    1 x 50 EZ
    5 x 100, descend to fast @ :15 rest
    -- did backstroke kick
    1 x 50 EZ
    10 x 50 @ :20 rest
    odds = fast dolphin kick
    evens = EZ kick
    1 x 50 EZ
    2 x (3 x 100)
    1 = 25 fast + 25 EZ + 25 fast + 25 EZ
    2 = same
    3 = EZ
    100 EZ

    Total: 3400 m



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


    Friday: Swim /SCY @ Oak Marr

    I was in NoVa on Friday night and was able to get together with our long lost Speedo. He is recovering from a nasty mountain bike accident and has been in the water a little. We warmed up, did a social kick and then I did some more easy swimming with some non fin shooters. Total: 2000, all easy recovery stuff


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


    Sunday ocean swim:

    I took Saturday off to drive to the beach. I plan on having an easy week here. But I did jog down to the pier and did the pier to pier swim. It's 1.4 miles, but I got tossed around so much that it was prolly more like 2 miles. I may make it down to the Y at some point. OW swimming is just too dull for me!
    Categories
    Swim Workouts
  12. 8|17|14 SCY

    8 x 50 on 1:30 one arm free drill
    • static arm back
    • bilateral breathing
    • odds right / evens left


    8 x 50 on 1:10 one arm free drill with fins
    • static arm back
    • bilateral breathing
    • odds right / evens left


    300 drill with fins and snorkel

    5 x 50 flutter kick on 2:00
    • start with 10 fast vertical DK while holding board in air
    • transition to flutter kick from a dig


    5 x 50 flutter kick on 2:00 with fins and snorkel
    • start with 10 power vertical DK while holding board in air
    • transition to flutter kick from a dig


    2 x 25 backwards freestyle with

    • got foot cramp on first one
    • took about a minute for a 25


    Airikok National Park
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    Natural Pool settling down
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    Malmok Beach
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    My kids and their cousins at Aruba market
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    Looking out Cathedral in Seville Spain
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    Updated August 18th, 2014 at 12:19 AM by __steve__

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  13. 8|16|14 SCY for a change


    WARMUP

    500 with snorkel

    DRILL/KICK
    10 x 25 on 1:00 flutter kick with board and snorkel
    • 12.5 aggressive DK - FK / 12.5 easy kick

    5 x 50 on 2:00 free with fins and snorkel
    • flip at turn but stretch to bottom (12') and do upside down vertical DK, then push from bottom to transition to breakout
    • 0:50's

    400 drill

    SET 1
    20 x 25 on 0:30 with fins
    • fast muscle memory stuff

    WARMDOWN
    150 easy

    Natural Pool, Aruba filling up with sea water
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    But inside the pool is crystal!
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    Boca Catalina, Aruba. I chased that fish for minutes trying to get it's awesome side view, but it kept swimming away. It eventually turned around and gave me the business.
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    Wind started to blow camera over so I ran out of pose to catch it
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    Updated August 16th, 2014 at 11:05 PM by __steve__

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  14. 8/16/14

    300 swim
    100 IM kick
    100 IM drill
    100 IM swim DPS
    4 x 50 build

    16 x 25 kick @ 35
    -fast/tombstone/fly on back/flutter

    4 x 75 r/10
    -done as scull/kick/swim strong

    4 x thru
    100 negative split @ 1:50
    -went odds bk, evens BR
    3 x 50 free @ 50 descend

    4 x 75 w/agility paddles fast @ 1:15
    -went odds bk, evens free

    4 x 125 IM @ 2:15
    -rotate the 50 and push that part

    4 x 25 sprint on coaches whistle
    -went IM order

    3400 and I needed to head in to work

    Next weekend I will head down to Mount Pleasant (Charleston) for a meet. I haven't raced in quite awhile for various reason. Since my last meet, I have made some improvements on all four of my strokes. The plan is to see if I can put it all together in a meet. Sat I will have the 100IM, 200 and 4IM. Sun I will have the 2BK, 2IM and the 2BR. The 100IM and 2BR are not my best events but I will give it shot.
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  15. Week 98 - Saturday

    by , August 16th, 2014 at 09:38 AM (After a long rest)
    My family and I arrived home from Canada yesterday. After the week at worlds in Montreal we headed north on a train to Quebec City and had a great relaxing week seeing the sights of this wonderful old city. It really was fun being a tourist for a week. The closest I came to a swim workout was hanging out in the pool at the hotel with my daughter and father.

    This is morning I swam an easy 3k workout and felt hideous. I hurt in places I have never hurt before and had no feel at all for the water. It always amazes me how long it takes to get in shape and how quickly you loose it.

    Todays workout

    warm up
    400 free with snorkel
    6x50 catchup on :45

    main set
    5x100 pull with paddles on 1:30
    4x100 with snorkel on 1:30
    3x100 easy build by 25 on 1:30
    2x100 drill on 1:30
    1x100 kick on 1:30
    10x50 stroke free by 25 on :50

    warm down
    300 easy

    total 3000scy

    Despite feeling hideous today it was great getting back in the pool and I am so looking forward to getting back to training. I have a few ideas for some short term goals and hope to swim a few different events this fall along with my normal free events. I am likely to swim 3 SCM meets and a couple of kids meets this fall.

    My team mates from worlds are already talking about future meets and a number of my team mates brought up the world masters games in New Zealand in 2017.

    http://www.worldmastersgames2017.co.nz

    I am also seriously considering the European Masters championship in London in 2016. It will be one of the first major swimming meets at the London Olympic pool since it was reconfigured after the 2012 Olympics.

    All good old stuff to continue to ponder and work through over the next few weeks.
    Categories
    Swim Workouts
  16. Workout 08/15/14: evening

    by , August 15th, 2014 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Went for a run last night after work and was greeted by rain about 5 minutes in. At least my sneaks are clean now

    Spent the day at home working on some small projects and spending time with the family. Made it to the pool before dinner tonight and joined the masses as the Rec is closed tomorrow due to Bennington Battle Day this weekend.

    150 Fr/150 Bk/200 IM drill/200 mix
    3 x (100 kick into 200 Pull)
    4 x 50 on traffic (25 easy free into 25 fast IMO)
    200 loosen and out
    (Solo/Rec/2000 yds/40 min)
    --------------------------------

    Off for the weekend, with some fun outings planned.
    Categories
    Swim Workouts
  17. 8|15|14 SCM

    500 warmup with snorkel

    7 x 50 free on 1:30
    • after flip turn, did some vertical DKing while rolling forward to belly on transition to breakout
    • used snorkel

    7 x 50 free on 1:30
    • flip turned with head/arms deep, did upside-down vertical DK with hands at floor "T" at 8' end (kicking up) and transitioned to breakout
    • used snorkel

    400 consisting of drills, strokes, bursts/easy, well rested (~0:30) by the 25's
    • used snorkel and short fins


    Quite sore from my dryland routine these days. I'm at 168, last month I was 170, but I'm still 3-5 lbs stronger than what I have been. I account this to rest, recreation, and not making myself as stressed

    Updated August 15th, 2014 at 03:54 PM by __steve__

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  18. Sarasota Y Sharks Masters 5:30 AM Workout-08/18/2013

    by , August 15th, 2014 at 03:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last day of LC
    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    4 X 200 4:20
    100 kick/100 swim

    1 X 100 strong--85/90%
    1 x 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    Choice--all on 2:30

    6 X 250 pull 4:15
    Build last 100 to fast on all swims

    WARM DOWN: 4 x 50 easy

    4300M
    Categories
    Swim Workouts
  19. Friday, August 15, 2014

    by , August 15th, 2014 at 09:02 AM (Trying to Train Smarter, Not Just Harder)
    I have become lazy of late. I blame it on my impending birthday (tomorrow!!), but I think it has more to do with ATAC not being there in the mornings for about the last month, and having to train with others who get out at 6:30 -- so I tend to not stay in for the full 90 minutes that I used to. Additionally, with my new job, and longer commute, I really MUST be in the locker room at 7am, or I will be late to work, so it is easy for me to excuse myself, by saying that I need to get moving (towards work).

    Anyway, felt sort of uncoordinated in the water today, if that is even possible. The pool is back to SCY until Christmas, due to the HS season.

    600 back/free
    300 kick
    Two times thru:
    300 pull
    2 x 150 IM twitch on 2:15
    3 x 100 pull @ 1:25
    6 x 50 @ :45
    Total: 330 SCY
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  20. How to encourgae participation in swim meets

    by , August 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: How do I encourage my novice Masters swimmers to participate in their first swim meet?

    A: Swim meets can be very intimidating to both the novice and the experienced meet swimmer. While the majority of USMS members choose not to compete, those who do compete do so for a variety of reasons: the thrill of competition, the need to measure athletic prowess or fitness level, the catalyst that keeps them in the pool training, or the fun they have at swim meets with their teammates and friends.

    Before encouraging a swimmer who has shown no interest in swimming in meets to try his first meet, a coach should teach the basics--starts, turns and finishes--and explain the rules. Make this part of your weekly routine. Get the swimmer comfortable performing everything he will need to do the day of the event. Once the swimmer has mastered these basic skills, then you can approach him with the idea of trying a swim meet.

    A progression of low pressure preparation for swim meets may include:

    • Hosting a swim for time during a scheduled practice where the novice can start from a push from in the water, dive from the side of the pool, or dive off the blocks. (All backstroke starts are from in the water.) The coach should explain and follow swim meet protocol for starts by blowing three short whistles and one long whistle to ready the swimmer. Have teammates cheer for the novice at both ends and sides of the pool.
    • Introducing relays during practice with each foursome consisting of a fast, less-than-fast, not-so-fast, and novice swimmer with as close a finish as you can organize. Cheering by teammates should be made mandatory.
    • Inviting the novice to observe a swim meet. Not everyone that swims in meets swims fast.
    • Hosting an intersquad meet. Include 25s in the order of events as well as 100s for relays.
    • Hosting a duel meet with another local Masters program. Earlier this summer, the Richmond Plunge Masters challenged the Cal Aquatic Masters to a duel in the pool. The event created a welcoming atmosphere for both the novice and accomplished meet swimmer and a positive team building opportunity.
    • Finding a local one-day meet that offers 25s and/or 50s. Arrange for a post swim meet gathering. Promoting the event as a social gathering with a little bit of swimming can help erase or reduce the anxiety many newbies fear.
    • Locating a swim meet where your swimmers can carpool. If possible, rent a bus and travel to the meet as a group. I'm sure your swimmers will quickly realize how much fun the ride back home in a bus can be.

    Your job as a Masters swim coach is to keep your athletes in the water swimming for a lifetime. Don't push so hard the swimmer abandons the sport. Making swimming the funnest sport should be your priority along with safety. The more fun your swimmers are having, the more fun you'll have coaching.