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  1. Workout 09/06/16: evening

    by , September 6th, 2016 at 09:19 PM (Maple Syrup with a Side of Chlorine)
    I've had a bit of a wirlwind summer and did zero swimming. In addition to some extra hours at work, I spent the majority of my time with the family. My son is off to college at Cleveland State as of a week ago, so tonight I decided to hit the pool (which just opened up after a two week shutdown).

    200 swim/100 kick/200 pull
    8 x 50 on 1:00 (even pace 1-4, descend 5-8 - did backstroke)
    4 x 100 on 1:45 (even pace)
    4 x 75 on 1:30 (kick/drill/back)
    100 loosen and out.
    [Masters/Rec/1700 yds/35 min]
    -------------------------------------

    There was more, but I didn't want to shock my system too much! It was fun watching the nationals livestream and James and Tom posting on facebook about their adventures.
    Categories
    Swim Workouts
  2. 9|6|16 25.8 yd pool

    by , September 6th, 2016 at 03:25 PM (Blog)
    516 yds fr with snorkel warmup in 7:30

    7 x 51.6 from block on 2:00
    • did 25.8 br / 25.8 fr
    • 37, 36, 36, 36, 35, 35, 38

    8 x 25.8 on 1:00 with fins
    • did 25.8 bk from a start, fast / 25.8 fr, AFAP
    • 14's / 11's

    6 x 25.8 on 2:00 UWDK
    • 15 - 16


    Quite exhausted from yesterday's yardwork. Had to buy a gas chainsaw as my electric one was not up to size for the work. Also cleaned up yard and caught a few moles.

    Back a little stiff today, couldn't push AFAP's except the swim portion of free

    Did drylands on Sunday.

    Looking forward to SCM this winter

    Updated September 6th, 2016 at 04:28 PM by __steve__

    Categories
    Uncategorized
  3. 9/6/16 5 x 200 back

    I did a quick solo swim before work and stole most of this from pwb.

    500 with snorkel and buoy
    3 x 100 @ 1:40 descend
    6 x 50 @ 50 descend 1-3 ascend 4-6

    5 x 200 back strong @ 4:00 (should have done them on 3:45)
    100 EZ

    Number one was a little slow. The middle three were better and consistent. Number five was the fastest of all which means I wimped out on the previous four. I'll do this one again soon and push it a little more
    Categories
    Uncategorized
  4. Death by DragSox

    Our team has a handful of members that have a really strong kick. I am not included on that list. Coach got a hold of these devilish things called Dragsox which might as well be called anchors. The name says it all.

    500 mix up

    3 rounds of
    100 kick with board
    6 x 25 kick with DragSox @ ??

    100 cruise

    50 + 100
    2 x 50 + 100
    3 x 50 + 100
    4 x 50 + 100
    --50's free @ 60 at 200P
    --100's fast back @ 2:00 focus on walls
    100 cruise

    2 rounds of
    200 pull DPS @ 3:00
    50 pull fast

    200 w/d

    My title is a bit over dramatic but they do slow you down.
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters 5:30 AM Workout 09/07/2016

    by , September 6th, 2016 at 12:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30
    3 X 100 1:40
    1 X 100 KICK 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 KICK 4:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 300 KICK --

    4 X 50 descend 1:15 #4 on 1:30
    4 X 25 sprint :40 #4 on 1:00
    Three rounds. Round 1 fly, 2 back, 3 breast

    7 x 200 pull 3:00
    1-3: Establish good pace
    4-7: descend and negative split

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  6. Labor Day Kicking, Sept 5

    by , September 5th, 2016 at 02:22 PM (The FAF AFAP Digest)
    Today I went to the Pitt Labor Day practice. It was distance free day, but I skipped some yards and modified to kick. Pitt was set up long course bc the college kids were in before us.


    Swim/LCM @ Pitt

    Warmup:


    400 various
    300 kick

    Main sets:

    4 x 100 back kick w/fins @ 1:45
    -- descended to 1:13

    800 free (with paddles & some breathing pattern)
    -- Instead, I did
    8 x 50
    odds = stroke @ 100 pace
    evens = EZ back kick
    50 EZ

    8 x 100 back kick w/fins @ 1:45
    -- 1-4 = 1:14-15
    -- 5-8 = 1:13, 1:13, 1:12, 1:12, 1:09-10
    100 EZ

    400 free + 100 EZ
    -- no, did 5 x 50 EZ various

    4 x 100 back kick @ 1:45
    -- descended to 1:09-10
    50 EZ

    200 free
    -- did 150 EZ

    4 x 50 back kick w/fins @ 1:00
    -- 33, 33, 31, 31
    100 EZ

    Total: 3600 m


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


    That was a ton of long course kicking and my quads are a bit sore. I was actually pleasantly surprised with my times on the aerobic kick sets. I'm not usually a descender, and I was not in great distress. I was especially surprised to crank out a couple pretty fast 50 kicks at the very end of practice. I guess I am in better shape than usual with all the long course training. Although I definitely just have more leg endurance than swim endurance. Hope everyone is having a great day!
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 09/06/2016

    by , September 5th, 2016 at 11:32 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50
    50's: descend 1-3/4-6

    1 X 100 kick 2:15
    6 X 75 kick 1:45

    21 X 50 1:00
    Every third @ 100%--choice

    2 X 400 6:00
    2 X 300 4:30
    2 x 200 3:00
    2 X 100 1:30
    Pull--swim #2 faster at each distance

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  8. Fri-Sun, Sept 2-4

    by , September 4th, 2016 at 02:44 PM (The FAF AFAP Digest)

    Friday: Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 free)
    10 x 50, 25-35 UW then cruise
    100 EZ
    8 x 50 burst + cruise
    150 EZ
    24 x 50
    odds = 100ish pace (6 kick, 6 swim)
    600 EZ

    Total: 3650 m


    Saturday: off


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    4 x 50, 25-35m UW
    50 EZ
    10 x 50 burst dolphin kick + cruise
    150 EZ
    3 x (50 AFAP kick + 50 EZ)
    200 EZ

    Total: 2200 m



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


    Got in my last outdoor swim of the season this am. The water temp has been in the 79 degree range, which is so much more palatable than the hot pool temps of July. Unfortunately, my right bicep tendon is very painful at the moment. It was probably that longish (for me) fly set that I did the other day. Whenever the though flies into my head to work on fly, I should smother that thought. It's always deadly. I'm hoping a few days of kick only workouts will be of help. Hope everyone is having a relaxing Labor Day weekend!
    Categories
    Swim Workouts
  9. Easy like Sunday morning

    Just a quick 2 mile jog and a bit of abs.

    Running is not my sport but if I see anyone else out on the road, the race is on.
    Categories
    Uncategorized
  10. Back to the basics, streamlines

    Apparently our team had some lack luster turns at the meet last weekend. Today was dedicated to remedy that.

    500 mix up
    20 x 25 @ ~ 40 (coaches whistle)
    5 SDK on back
    5 SDK on front
    5 easy swim choice
    5 SDK on back
    100 pull cruise

    8 x 50 @ 1:15 work walls and breakouts
    odds, 25 fast choice, 25 free easy (went IMO)
    evens, breaststroke fast
    100 pull cruise

    8 x 75 backstroke @ 1:20 work walls
    100 pull cruise

    3 times through
    50 free @ 50
    25 fly/25 back @ 55
    200 pull cruise @ 3:15
    25 fly/75 back build @ 2:00

    100 float

    3600

    We had minimal clean up from our friend Hermine coming through last night. These storms always seem to come through at night. Chores all day and a little bit of abs before calling it a day.
    Categories
    Uncategorized
  11. 9|3|16 SCM

    by , September 3rd, 2016 at 08:31 PM (Blog)
    Couldn't swim yesterday due to the storm. But I went for a night bike ride and swam for about 1500 scy in the neighborhood pool I never used

    Today was SCM:
    100 easy drills

    500 easy fr with snorkel

    200 drills

    4 x 150 as (25 fl with fins, then on 0:30 25 fr with fins, 100 easy no fins) on 4:00
    • 25s were fast
    • the easys were either br, kick, or drills

    8 x 25 flutter kick on 0:50 - 22-24's

    6 x 25 frog kick on 0:60 - 30-31's

    2 x 25 UWDK
    Categories
    Uncategorized
  12. Week 204 - Saturday

    by , September 3rd, 2016 at 10:41 AM (After a long rest)
    I went to bed early and very unusually remembered my dreams; I was back in college swimming. I guess Deanna is right that I think about swimming a lot!!! Despite a lot of sleep I was still tired this morning.

    The pool was setup LCM today. We will be swimming LCM Friday-Monday each week until December when the bulkhead has to be moved for the end of year prelims and finals meets.

    Warm up
    400 left arm pull free with snorkel
    6x50 left arm finger tip drag drill with high elbow on 1min

    main sets
    8x50 done as 25 afap over kick, 25 streamline kick on 1min
    12x100 streamline back kick with fins on 2mins
    8x100 kick on 2mins

    warm down
    200 easy

    my elbow was aching today and the streamline position hurt my elbow for some reason; this is the first time this has happened. I held 1:06/1:07 on the kick with fins. On the 8 without fins I held 1:43/1:44s. I was whooped after this practice.

    I love long course but I don't like long course in pain
    Categories
    Swim Workouts
  13. Week 204 - Friday

    by , September 3rd, 2016 at 10:32 AM (After a long rest)
    I slept ok but was tired this morning.

    Pool setup scy

    Warm up
    400 left arm free with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    Main sets
    8x50 kick on 1min
    16x25 as 12.5 streamline kick afap transitioning to left arm with over kick afap for 12.5 on :40
    6x100 kick on 1:30
    4x(100 streamline back kick on 1:15, 75 streamline back kick on :50, 50 streamline back kick on :35, 25 streamline back kick on :20)

    Warm down
    200 easy

    Despite doing well on the first few sets this kicking is getting really old. To make matters worse, despite the no arm use my elbow is still hurting. I see the surgeon on Tuesday.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 09/05/2016

    by , September 2nd, 2016 at 11:06 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30
    1 X 400 negative split

    1 X 100 kick 2:15
    6 X 50 kick 1:10

    1 x 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    5 X 25 sprint :40 #5 on 1:20
    Three rounds. Round 1 fly, 2 back, 3 breast

    6 X 250 pull 3:45
    150 cruise/100 fast

    WARM DOWN: 4 X 50 EASY

    4550Y
    Categories
    Swim Workouts
  15. Week 204 - Thursday

    by , September 1st, 2016 at 06:17 PM (After a long rest)
    I realized that my sleeping challenges are again related to my allergies. I took some allergy meds before going to bed and slept much better, but woke up tired. No win I guess!

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    Swimming:
    Pool setup was scy
    400 left arm free with snorkel
    6x50 left arm fingertip drag drill with high elbow on :50
    12x50 kick on 1min
    12x25 underwater with fins on :40
    200 easy
    Categories
    Swim Workouts
  16. Wed-Thurs, Aug 31-Sept 1

    by , September 1st, 2016 at 01:39 PM (The FAF AFAP Digest)

    Wednesday: Swim/LCM/Solo @ Lebo


    600 various
    4 x (25 scull + 25 free w/paddles)
    10 x 50 w/fins, 25-35 m UW SDK then cruise
    100 EZ
    12 x 50 kick @ 1:30
    --mixed flutter, breast w/buoy and dolphin on back
    100 EZ
    8 x 50 DPS w/paddles, alt free & back
    100 EZ

    Total: 2500m


    I was pretty tired after 3 hard days and that 400m of fly yesterday, so went all easy. Both bicep tendons also feel a little twitchy. I need to get back to my rehab exercises.



    Thursday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) w/paddles
    8 x 50, 25-40 m UW SDK then cruise
    8 x 50 burst dolphin kick w/board + cruise
    150 EZ
    6 x (50 AFAP w/fins + 150 EZ)
    -- 3 kick (27s), 3 breast (30)
    50 EZ
    10 x 50 DPS w/paddles
    -- alt free & back
    300 EZ

    Total: 3800


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


    It was such a beautiful day today that I didn't want to leave the pool! Only one more day of adult lap swim. It's so much nicer to have 2 hours rather than just 1 hour. Pretty bushed after that one.
    Categories
    Swim Workouts
  17. sarasota Y Sharks Masters 5:30 AM Workout 09/02/2016

    by , September 1st, 2016 at 11:49 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 x 200 free 3:00
    4 X 50--strong-- 1:10 #4 on 1:30
    Three rounds.
    50's: choice

    4 x 300 pull 4:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  18. USMS Is for Everyone (September-October 2016)

    by , September 1st, 2016 at 12:00 AM (SWIMMER Editorials)
    Three years ago, I wrote here about how we, as an organization, needed to continue dispelling the myth that “Masters” Swimming means you’ve mastered the sport of swimming before joining USMS. (“The M Word,” May-June 2013). I’ve also written about our efforts to make learn-to-swim classes available to as many adults as possible. (“Milestones,” November-December 2014, “April Is Adult Learn-to-Swim Month,” March-April 2014, and “Fear of Water,” September-October 2011).

    Diverse populations have been a topic, not only diversity in race (“The Swimming Race,” January-February 2010), but also in age (“Age Is a Whole Bunch of Numbers,” March-April 2016) and sexual orientation (“The Inclusive Sport—It’s All Good,” September-October 2010).

    I’ve written about the labels “fitness swimmer” and “competitive swimmer,” and how they don’t often make sense (“Classification,” September-October 2013). Likewise, the differences between triathletes and swimmers, which are often nondifferences (“Triathletes and Swimmers,” July-August 2012.)

    So when I write, “USMS is for everyone,” I’m really not exaggerating.

    This August, our marketing team got creative and tried a few new things to welcome potential members and generate interest in the sport of swimming. First, we lowered the price of membership by $19 for the remainder of 2016 when purchased with a full 2017 membership.

    Next, we created “Try Masters Swimming Day,” and encouraged members to invite friends and family to swim practice on August 15. And we encouraged coaches to invite local lap swimmers to try a workout. Our partner, Colorado Time Systems, is even donating a Pace Clock Pro to each of the five clubs who register the most new swimmers in the month of August.

    But it takes a village.

    At Spring Nationals I had the pleasure of meeting St. Pete (Fla.) Masters swimmer and legendary pitchman Anthony Sullivan of OxiClean fame. I asked him if he would tell his story for SWIMMER readers. He immediately turned my request for an interview around with a request of his own: “Swimming has done so much for me and I want to give back. What can I do for USMS?”

    Well, if you’ve been on our social media channels in the past month, you’ve seen he’s been busy encouraging membership in a way that only he can—with a hilarious and fun infomercial-style video touting Masters Swimming as “The Greatest Workout of Them All.” He’s also sponsored a contest in which a grand-prize winner will receive a one-year USMS membership and some cool (signed!) OxiClean and Masters Swimming swag.

    And we did land that interview; Managing Editor Elaine K. Howley’s profile on Sullivan, “As Seen on TV,” is on page 18.

    Also in this issue (Swimming Life, page 6, by Gretchen Sanders), we meet Mamenasha Tesfaye and Thaddeus Gamory, both lifelong swimmers who are passionate about helping adults—especially people of color—learn to swim. Both are recipients of Swimming Saves Lives Foundation grants. We also meet two of their students: Randa Azab and Martha Paniagua, whose lives have been forever altered by learning to swim.

    Finally, in “Olympians Among Us” (page 36), Katie O’Dair introduces us to a few of the many Olympians who use swimming to stay healthy and continue enjoying the sport they love. Although these swimmers have clearly mastered swimming, their stories, just like all of ours, originate from having taken that first leap into the pool one day long ago.

    So, ask your friends and local lap swimmers: “What are you waiting for? Masters Swimming is for everyone and the water’s fine—come on in.”

    Updated September 1st, 2016 at 10:41 AM by Editor

    Categories
    Staff Blogs
  19. 8/31/16 Fast with fins

    300 with snorkle and bouy
    200 IM drill

    3 times through
    200 free w/fins @ 3:00 descend by round
    3 x 100 kick w/fins @ 1:30 best average
    4 x 50 drill/swim @ 1:15 (went IMO)

    mini sets that followed each round above
    1. 8 x 25 tombstone kick @ 40
    2. 8 x 25 fly drill @ 30
    3. 8 x 25 @ 30 15 yards sprint, 10 cruise

    4 x 50 free @ 60 descend to sprint
    400 time trial

    200 w/d
    4000 SCY

    Everything felt great tonight. That doesn't happen very often. With my summer training being pretty much a wash, I guess it's time for a fresh start towards SCM.
    Categories
    Swim Workouts
  20. Week 204 - Wednesday

    by , August 31st, 2016 at 09:45 PM (After a long rest)
    I had a good night of sleep but struggled to get out of bed this morning. As a result I was a few minutes late getting to the pool.

    Warm up
    400 left arm free with snorkel
    6x50 left arm finger tip drag drill with high elbow on :50

    main sets
    8x50 kick on :50 getting HR up
    16x50 kick with fins best average on 1min
    200 easy
    10 minutes of vertical kicking done as 1min flutter kick, 1min fly kick
    8x25 left arm out head down kicking on :35
    8x25 right arm out head down kicking on :35
    8x25 underwater no fins on :35

    warm down
    200 easy

    i had a great kick set with the fins and held :25s throughout.
    Categories
    Swim Workouts