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  1. Back at it? 11/7/16

    After basically taking a month off due to
    work, Hurricane Matthew and anticipated flooding I think I'm able to train again.

    400 mix up
    4 x 100 strong @ 1:45
    6 x 50 fast @ 55 breathe 3,5,7,9,3,5
    8 x 25 fast @ 40
    100 easy

    8 x 25 fly @ 30
    4 x 100 @ 1:40
    8 x 50 back @ 60
    4 x 100 @ 1:35
    8 x 50 breast @ 1:15
    4 x 100 @ 1:30
    8 x 50 free @ 55 fast

    200 w/d
    4200
    Categories
    Uncategorized
  2. Week 214 - Monday

    by , November 7th, 2016 at 02:06 PM (After a long rest)
    This weekend was a blur due to having to work both days. I am traveling this week and due to lack of software development resources and our priorities being elsewhere I took a stab at creating a solution for a customer I am on sight with Tuesday and Wednesday. I got done what needed to get done but it was stressful and two really long days made for a long weekend. Looking back I don't remember much as I had my head down all weekend. I hate having to do this but this was one of those occasions where the desired outcome offset the effort.

    This morning I felt generally tired and not that motivated to swim fast. Tom's workouts have a way of beating every last ounce of effort out of me even if I don't want to. Today was a long hard slog!

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

    Main sets
    4x(2x200 on 2:20, 100 on 1min)
    200 easy
    3x400 kick as 100 smooth,100 fast flutter,4x25 underwater and 100 fast dolphin kick on 7mins
    100 easy
    6x25 Afap butterfly on :30

    Warm down
    200 easy

    I was trying to go smooth on the 200s and was holding 2:15 ish pace. I actually started out at 2:10 on round 1 but backed off because the 100 hurt so bad. I was coming right in :59/1:00 on the 100s so this set led to about 40 seconds of rest the entire set. This made for a lot of fast swimming and I felt awful nearly the whole way. On the kick I was getting about :30 rest. On the 25s fly I was holding :14s which is not that great but after the battering before this I was actually quite happy with the times. Off to Dayton, OH with work til Late on Wednesday. Wooohooo!!!
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/08/2016

    by , November 7th, 2016 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

    SCY
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    2 X 100 kick 2:15
    8 X 25 sprint kick :45

    4 X 100 --choice-- 2:15
    odd: easy even: strong

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards
    1 X 75 easy

    $$$$ RACE PACE SWIMS $$$$
    1 X 50 blocks
    1 X 100 easy
    1 x 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
  4. last week

    by , November 6th, 2016 at 12:35 PM (The FAF AFAP Digest)
    I took a couple days off after the Sprint Classic. Since then, I've been on the treadmill for 3-5 miles a day. I swam at Sewy on Friday night and did around 2500. My arm and shoulder area swelled up afterward, as it seems to with any exercise at all.

    I was worried it might be Lymphedema. So I went to the expert in the area. She doesn't think it is lymphedema, which is good. I saw her on Wed and Fri. On Friday, they were thinking that it might a version of Thoracic Outlet Syndrome. I have been negative for the neurological physical tests. But she thinks it might be soft tissue related, which would be fixable. I am worried that it is venous TOS and that the scans to date didn't pick it up. My sister had venous TOS, a very rare condition. I've told that to three drs and no one has ordered an MRI (which was how my sister was diagnosed). I am going to start calling cardio-thoracic drs tomorrow to try to get an appointment.

    In any event, if it is TOS, it's a very bad thing for my swimming. I am on the DL right now and will likely have to cancel my December focus meet. I haven't swum much for 19 days, so am very out of shape at this point anyway. Kicking in a streamline position isn't any better than swimming; everything is still overhead and compressed. I am going to go swim to Bethel Park for a bit today just to keep a little feel for the water. But I am just not jazzed up about kicking with my arms at my side. I have injury fatigue at this point after a year full of different kinds of injuries. I'm doing a lot of stretching in case it is soft tissue related. But I am so hyper mobile that it's difficult to stretch the areas I'm supposed to stretch.

    Updated November 6th, 2016 at 01:41 PM by The Fortress

    Categories
    Swim Workouts , Running
  5. Week 213 - Saturday

    by , November 5th, 2016 at 04:01 PM (After a long rest)
    I slept well last night and my elbow was not too bad this morning. It's always nice in saturdays to get a little extra sleep.

    Pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    8x50 kick on 1min
    16x100 free at 400 race Pace on 2mins
    Done as:
    4x100 free
    4x100 back
    4x100 free
    4x100 kick with fins

    warm down
    200

    i felt strong until the 16x100s where I just felt heavy and winded. On the kick I was comfortably holding :50s. On the first 4x100s I was 1:08, on the back I was 1:17,1:16,1:17,1:18. On the next 4 free I was 1:08,1:09,1:09,1:08 and then on the kick with fins I was 1:11-1:12s. I was really just not feeling comfortable in the pool on the 100s today. I don't really have a good explanation. I was tired but I am more often tired than not. It's been a tough week and now I am off to work!
    Categories
    Swim Workouts
  6. Week 213 - Friday

    by , November 4th, 2016 at 10:37 PM (After a long rest)
    I had a good night of sleep but was a little sore this morning. We did a similar set to one I gave my kids earlier in the week and it was tough.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    2x(3x150 smooth free on 2:05, 1x200 fast free on 2:05)
    200 easy
    2x(3x75 smooth free on 1mins, 1x100 fast free on 1min)
    200 easy
    3x(3x25 smooth free on :25, 1x50 fast free on :25)
    200 easy
    12x50 kick odds flutter, evens breast on 1min

    warm down
    200 easy

    my times were not that great but I made the intervals going 1:40s on the 150s, 2:03 and 2:02 on the 200s. I was :48s on the 75s and :58s on the 100s. On the 25s I was holding :14s and I went :25s on the 50s. The kick was basically social kicking(not my normal thing but Chris Shaw was at practice and I had not seen him in a long time and it was good catching up).
    Categories
    Swim Workouts
  7. Week 213 - Thursday

    by , November 4th, 2016 at 10:30 PM (After a long rest)
    It's been a very busy week and I have struggled staying on top of everything. I even have to work this weekend!

    After feeling awful on Monday and a lot of elbow pain I have progressively felt better and better each day this week. Swimming pain free is such an awesome thing.

    Dryland:
    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 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    4x(4x25 IMO by round on :30)
    100 easy
    12x25 back on :25 at 200 pace
    100 easy
    8x25 smooth free with snorkel on :20
    100 easy
    4x25 free with snorkel on :15
    200 easy
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 11/07/2016

    by , November 4th, 2016 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    We host a SCM meet next weekend. Workouts will be a bit shorter this week.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 x 100 2:15
    12 X 50 1:15
    All choice. Odd swims easy, evens strong--both 50's and 100's

    8 x 25
    odd: build to race finish
    even: sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2016

    by , November 3rd, 2016 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:45 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick +100 swim

    12 X 50 1:15--choice
    #3-6-9-12 are fast

    1 X 100 easy 2:00
    1 X 50 @100% 1:30
    1 X 75 easy 1:30
    1 X 25 sprint 1:00
    Three rounds--choice

    4 X 150 2:15
    6 x 50 :45
    Descend 50's 1-3/4-6, swim or pull

    WARM DOWN: 4 X 50 easy

    4050Y
    Categories
    Swim Workouts
  10. Week 213 - Wednesday

    by , November 2nd, 2016 at 10:30 PM (After a long rest)
    I slept ok and was better than yesterday but again woke up tired. I felt very sluggish throughout today's workout and had to work hard to get going.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    12x50 build on :50
    16x50 free at 200 race Pace on :55 done as 4x50 back, 4x50 free, 4x50 back and 4x50 free
    200 easy
    8x100 kick best average on 2mins
    100 easy
    6x100 IM on 2mins

    warm down
    200

    this workout just never felt good. I decided to work on my back to see if I felt any better on this than my free. I was able to hold :29/:30s on the back which was great but my free was sluggish again and was :27/:28s. I was not confident I would do well on the kick Set but surprised myself holding 1:22s and this was the best I have done on 100s kick in a very long time. The IMs were on a very generous interval and I went smooth on the first 3 and then descended the last 3 going 1:12s on the first 3 and then going 1:10,1:08,1:07.

    Despite feeling bad in the water and still struggling a little with my breathing i had no elbow pain and I take this as a big step forward.
    Categories
    Swim Workouts
  11. Week 213 - Tuesday

    by , November 2nd, 2016 at 10:21 PM (After a long rest)
    I slept better but was quite tired this morning. After yesterday's workout and how bad I felt I decided I was going to do a normal dryland but back off on the swimming intensity and used the swim as active recovery.

    Dryland:
    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 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    12x25 underwater with fins on :40
    200 easy
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 11/03/2016

    by , November 2nd, 2016 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 X 100 2:15--choice
    odd: easy even: strong

    4 X 25 sprint :45
    1 X 25 easy 1:00
    Four rounds, choice

    4 X 200 3:00
    4 x 100 1:30
    4 X 75 1:10
    4 x 50 :45
    Pull-descend each group 1-4

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/02/2016

    by , November 1st, 2016 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 descend 1:00
    Two rounds

    1 X 300 kick + 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:45
    6 X 25 sprint :40
    1 X 100 2:00
    8 x 25 sprint :45
    1 X 50 easy
    CHOICE

    6 X 150 2:15
    6 X 100 1:30
    Pull.
    Cruise swims 1/2, descend 3-6

    WARM DOWN: 4 X 50 easy

    4150Y
    Categories
    Swim Workouts
  14. Vote for Swimming! (November-December 2016)

    by , November 1st, 2016 at 01:00 AM (SWIMMER Editorials)
    In this election year, I vote for swimming.

    Swimming gives back more than what you put into it, an ROI that should appeal to fiscal conservatives. Consider the benefits of tweaking your off-the-wall technique, as described in “Ask the Coach” on page 8: Just a small investment in your streamlines pays big dividends at your next meet.

    In this issue we meet USMS members who have invested in swimming and received big health gains, including Kim Leigh (“Kicking Cancer,” page 6) and four swimmers who overcame significant obstacles to make it to Summer Nationals in Oregon (page 36). Voting to make swimming part of your life is indeed one of the best healthcare decisions you’ll ever make.

    Swimming also provides an important social support structure, in which the rising-tide-lifts-all-boats viewpoint flourishes. In the Healthy Swimmer department (“Be True to Your Team,” page 14) Jim Thornton takes a look at scientific research that supports what we already know: Our swim friends are keeping us healthy and happy, and everyone deserves a hug, even if they cannot afford one.

    Swimming has its mesh bag of problem peeps, to be sure. There are kickboard bullies, paddle pushers, and finners who never repent. Worse, the drill demagogue two lanes over who always complains that the interval is rigged. But with issues of pool overcrowding, rehabilitation is a better way to create harmony and ensure that everyone receives equal attention from the coach. Remember, someone might just need a hug.

    Debate topics in swimming don’t need to go any further than pool versus open water, briefs versus jammers, or Waffle House versus IHOP for post-practice noshing. Granted, these topics can inflame the passions of their respective advocates, but it’s unlikely that anyone will be unfriended on Facebook over it. (Although partisan bickering between sprinters and distance swimmers has caused some coaches to erect a wall, or at least a bulkhead, between lanes.)

    Thankfully, USMS elections are quite civilized. The House of Delegates votes on the officers and at-large members of the Board of Directors in alternating years. You can read about our new at-large directors, who were elected or reelected at the 2016 USMS annual meeting in Atlanta, in “Inside USMS,” on page 41.

    Of course, the shenanigans from long-ago races will remain shrouded in mystery, as Managing Editor Elaine K. Howley discovered while researching the origins of the Peaks to Portland Swim, an event that spiked public interest in swimming in the late 1920s and early 1930s. Nowadays, stats are fact-checked in real time and races recorded electronically, making miscounts very rare.

    So, when you go to the polls this November at usms.org/reg (registration opens November 1), please vote to renew your USMS membership, and help us make 2017 another great year!
    Tags: vote
    Categories
    Staff Blogs
  15. Week 213 - Monday

    by , October 31st, 2016 at 10:32 PM (After a long rest)
    I slept better last night. I also felt much better during the warmup but that feeling soon went away when I got to the main set.

    The pool was setup as scy.

    Warm up
    400 free with snorkel
    6x50 catch-up as :50

    main sets
    100
    200
    300
    400
    500
    400
    300
    200
    100
    all done on 1:15 base pace and swim with snorkel
    100 easy
    8x125 kick on 2:10

    warm down
    4x(3x50 free on 1min doing 3,4,5 lines off each wall)

    i felt hideous on the pyramid pyramid and just felt winded the whole way. I got through the set but just felt flat with no strength or power. Even the kick set just felt like a slog. My elbow started to ache at the end of the practice.
    Categories
    Swim Workouts
  16. Week 212 - Saturday

    by , October 31st, 2016 at 10:27 PM (After a long rest)
    I had a decent night of sleep but once gain I was not feeling that great in the water. I seem to be short of breath and generally just feeling run down. My elbow is not doing great and I am feeling a little sorry for myself.

    Pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    main sets
    3x200 done as 50 streamline flutter kick with snorkel , 50 free, 50 back streamline kick, 50 back on 3:20
    4x100 IM on 2mins
    4x100 worst stroke/free by 50 on 2mins
    4x100 best stroke/free by 50 on 2mins
    4x100 IM as 25 fly,25 breast, 25 back, 25 free on 2mins

    warm down
    200 easy
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/01/2016

    by , October 31st, 2016 at 12:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals let, 2 right

    2 X 100 kick 2:15
    4 X 50 kick 1:15

    4 X 100 2:15--choice
    odd: easy
    even: strong

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    8 X 25
    odd: blocks--sprint 20
    even: build to race finish

    5 X 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  18. B Game, Sprint Classic

    by , October 31st, 2016 at 10:34 AM (The FAF AFAP Digest)
    I took myself and my swollen arm down to the Sprint Classic. I've felt horrible in the water the last couple days. I kind of ignored that thinking that it was stress/sleep related/not swimming much. But I realized after warm up and a couple races (duh) that the lack of circulation was causing fatigue and really driving up my heart rate. I only swam two events, and ended up scratching the battle of the drop dead sprinters. I was too exhausted and my arm was slightly numb. I did set two 55-59 national records in my pet events, although with quite mediocre times for me.


    50 fly, 27.0

    The start, turn and underwaters were all solid. But I could barely get my arms out of the water the last 2-3 strokes. I know that is not training related. And I only take 13 strokes in a 50 fly. I was so tired afterward that I knew I shouldn't attempt the 100 IM. My fly and free feel the worst right now. Hopefully, I can do a :26 later in the season.


    50 back, 28.1

    Same story here. My start and underwaters were solid. I did have a bit of a glide into the turn. My turnover lacked some zip, especially the second length. I haven't done any AFAP backstroke since August while getting over bicep tendonitis, so I felt a little rusty. I could not get my heart rate down after this race for a long time. Hopefully, I can knock this time down some more later in the season.



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


    Later in the evening after I got home, the overall swelling went down and is now localized in the bicep area again. It seems like some kind of lymphedema ....idk ... I had KT tape on before my races. I took it off and was bruised in the entire area, suggesting little circulation. I'm off to get a chest CT scan this am and have a cupping and cryosauna appointment. I had planned on a meet in November. But I'm not going to compete until this clears up. And it looks like I will have to go back to mostly kicking, again.

    On the upside, I got to see my PV friends!

    Here are results: http://www.swimphone.com/mobile/meet....cfm?smid=8131

    Updated October 31st, 2016 at 01:54 PM by The Fortress

    Categories
    Uncategorized
  19. Back to the Basics

    by , October 30th, 2016 at 12:02 PM (Rules Committee Blog)
    After a year of answering questions and doing regular blog posts, I received a recent question about a rule that I thought was well understood and had not changed in some time. This was a reminder to me that we have new swimmers entering our ranks all of the time and sometimes we all need a refresher, even for rules that we think are well understood. So, we'll call these next few entries our "back to the basics" series!


    Let's start by reviewing some of the basic rules that apply all races and specifically to freestyle.



    • Swimmers must start and finish in the same lane. Yes, you read it right, the rules do not say that a swimmer must remain in the lane throughout the race. However, swimmers may be disqualified for interfering with another swimmer. Also, this rules does not necessarily mean that a swimmer who swims in the wrong lane must be disqualified. But, if you find that this happens to you, please notify the officials!



    • Leaving the pool before finishing a race means that you will be disqualified.



    • Standing on the bottom of the pool does not disqualify a swimmer in a freestyle event, but it does in any other stroke event. The swimmer must not walk or spring from the bottom in any event.



    • Touching the lane line is not illegal, but grasping the lane line or the side wall to assist forward motion (in other words, pulling on the lane line), is illegal. (It also drives coaches crazy during workouts!)



    • A forward start or a backstroke start can be used in freestyle events. (This is a difference between USMS and USA Swimming rules. In USA Swimming, only the forward start may be used.)



    • During freestyle events, swimmers must touch the wall (or end of the course) after each turn and at the finish. That's it! There are really no other rules for freestyle. Swimmers may pull, kick, and execute turns in any manner they desire. (An exception is the freestyle leg of an Individual Medley or Medley Relay. We'll cover that in a later entry.)


    Now, here is quick question to test your thinking: During a 500-yard freestyle event, a swimmer misses the wall completely at the 400-yard mark and the missed touch is noted by officials. After the swimmer finishes at the 500-yard mark, the swimmer's coach yells "Swim another 50". If the swimmer swims another 50 before leaving the pool, should the swimmer still be disqualified?

    Answer: Yes. The swimmer must touch the wall at the end of each length. If the swimmer had missed the wall, he could return and touch the wall without being disqualified. However, once the swimmer has completed the next length, the opportunity to return to the wall and make a legal touch is gone. Congratulations on having a very clever coach, however.

    How about the following situation? A swimmer finishes (or so he thinks) a 1650-yard freestyle. While hanging out in the pool, the timing system operator tries to get the attention of the officials and tell them that the swimmer only completed 1600 yards. It seems that the swimmer's lap counter made an error. The referees agrees and tries to inform the swimmer, but before the referee can make it over to the swimmer, he exits the pool. Can the swimmer get back in the pool and swim another 50?

    Answer: No. First, by rule, it is the swimmers responsibility to complete the required distance. Lap counters are there to assist, and officials are responsible for verifying completion, but the swimmer must complete the distance. The fact that the lap counter made an error doesn't provide any relief. (Lesson: Pick someone reliable to count for you!) If the officials had informed the swimmer before he left the pool, he could swim another 50 and complete the event legally, even if he was standing on the bottom of the pool, hanging on the lane line, or hanging onto the end wall in the interim. However, once the swimmer leaves the pool, he is disqualified.

    Question: A swimmer enters a 200-yard freestyle event, but decides to swim backstroke, even doing a backstroke start. Is this legal?

    Answer: Yes, it is legal to swim any style in a freestyle event. However, your official time in a freestyle counts only for freestyle. The swimmer in this example cannot set a record, earn top 10 recognition, or use the time for any other official purpose as a 200-yard backstroke time. Regardless of the stroke swum, it only counts as a 200 freestyle time.

    Charles Cockrell
    USMS Rules Committee Chair

  20. Workout 10/29/16: morning

    by , October 29th, 2016 at 08:37 PM (Maple Syrup with a Side of Chlorine)
    Halloween-themed workout:

    Haunting Warm-up: 200 Swim/100 kick/200 pull

    2 x 150 Zombie Swim [50 DPS/50 overkick/50 smooth]
    4 x 25 Tombstone Kick

    2 x Spooky set:
    Swim 100 build on :10sr
    Pull 100 on :15sr
    Only breathe to the right x 75 on :10sr [did 100]
    Only breathe to the left x 75 on :10sr [did 100]
    Kick 50 choice
    You now wait for everyone to finish and do it again!

    Trick or Treat?
    - Dive and Die - worked on streamlining from the walls
    - Bobbing apples and glide - 4 x vertical kick then swim underwater (width of pool)

    Creepy warm-down: 200 yds
    [Masters/Rec/2000 yds/70 min]
    ------------------------------------

    Full pool again. I swam with Tim and Eric; Greg, Kevin, and Tom split the middle lane; and Meg, Melissa, Rebecca, and Mary shared the other lane.

    I recently changed jobs, going back to the independent pharmacy in town. Here's a link to a photo they ran in the paper today if you want to check it out.
    Categories
    Swim Workouts