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  1. Tues & Wed, June 17-18

    by , June 18th, 2014 at 08:49 PM (The FAF AFAP Digest)

    Tuesday Drylands:

    RC/scap ex
    wood chop on cable machine, 30 x 2 x 15 each side
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    push press, 60 x 4 x 6
    kneeling ab crunches, 120 x 1 x 15, 130 x 2 x 12
    seated row negatives, 90 x 3 x 8
    explosive leg press, 195 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    straight leg raises on dip bar, 2 x 10 -- this is harder than just hanging
    squat hold for :30 w/25 lb plate overhead

    I drove to the Mt. Lebanon outdoor pool after this with the intent to get in a short swim. But it was mobbed. There was no parking in any lot or anywhere nearby. First hot day of the summer, I guess. So I went back home and hung out with Lil Fort. We made a delicious fresh strawberry pie with berries we had picked on Sunday.

    Wednesday: Swim/SCY?Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    4 x (25 AFAP from the blocks, IM order + 25 EZ)
    -- rolling on the 59.5 or so
    -- fly (11), back (12), breast (14 high), free (11)
    -- had a horrible breakout on free
    100 EZ

    20 x 25 back w/fins @ 100 pace
    -- UW 15 m, trying to hold 12s
    -- went 11s on the first 5, which made the remainder of the set more difficult than usual
    250 EZ

    20 x 25 back kick w/fins @ 100 pace
    -- trying to hold 11 high-12 flat
    -- UW 15 m
    300 EZ

    20 x 25 breast w/fins @ 100 pace
    -- held 14s on all of them
    200 EZ

    Total: 3750


    I was surprisingly not too sore from weights in the pool today. My 25s from the blocks were pretty darn fast. I made it through three USRPT type sets. I must say I'm feeling a bit bushed after that. I don't think I've ever done three of those sets before. I'm trying to get one more swim in tomorrow before I take off for Europe on Friday. Getting so excited!
  2. Wed., June 18, 2014*

    by , June 18th, 2014 at 08:21 PM (Trying to Train Smarter, Not Just Harder)
    Back doing so much better today. I did have to get out after the first 600 w/up and take some Traumeel tablets (LOVE that stuff!) but either it went to work really fast (it does that) or I'm actually recovering (fairly possible, since it's been 2 weeks). Did pretty well on the 100's, which is actually an improvement from my usual lately. Could be in part because of the cooler water. They've got the aerators going and it's like 80 or 81 in the water (awesome!).

    600 w/up
    200 drill
    500 back/free
    5 x 100 P @ 1:30
    500 something (don't remember)
    15 x 100 @ 1:30
    100 easy
    500 kick locomotive by 25's
    10 x 50 @ :50
    300 pull
    200 drill
    100 cool down

    I might not have everything right here - can't remember exactly what we did, just that I did enough at the end to make an even 5000 LCM.
    I've been making myself get out of the water as close to 7am as possible, and seeing how fast I can get myself dressed (etc.) and in the car by 7:30, because I start my new job on Monday, and it is twice as far from home as I've been going, so I'll need to leave earlier. Don't want to give my swim time, so I need to be efficient not only under the water, but above it as well. (hehehe, pun intended )

    *Biorhythms Physical 66% & heading up; Emotional 77% & heading down
    coming in ~ 24 on #1, holding 26's thru out - felt good, it was hard, but not exhausting

    Updated June 18th, 2014 at 09:44 PM by Celestial

  3. SCM 6|18|14 easy day again

    Left shoulder a little loose so I need to take it real eay leading up to Saturday.

    Only two other teammates will be going to this meet, so it looks like there will be no relay spirit - sheiβer!

    Did about 1500 today, one start from block with fins, drills, vertical kicking, and easy swimming.
  4. Week 90 - Wednesday

    by , June 18th, 2014 at 03:19 PM (After a long rest)
    I had a false start this morning. I woke up early but decided to take my wife's SUV since it was in the drive way instead of my car. I headed off to the pool but 2/3 of the way to the pool realized I left my swim bag and equipment at the house. I still made it back to the house and back to the pool before official practice time.

    I was still generally feeling pretty sore this morning, especially my legs from weights on Monday night. Today was shorter than normal workout but it was great. We worked on 400 pace on our main set.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    6x100 build on 1.30
    3x(4x50 with finish tempo trainer set every 8 seconds and swum with 4 beeps per 50 with 2 beeps rest swum to your feet on the turn, 50 easy)
    150 easy
    8x100 kick on 1.50

    Warm down
    600 free with snorkel

    Total 3600LCM

    Despite being really sore I held sub 32 to my feet 50s on the main set. I really enjoyed the finis tempo trainer set to beep every 8 seconds as opposed to stroke rate tempo and after figuring out where 1/4 and 3/4 are on the pool floor I got into a really good rhythm. I am heading back to do weights tonight. I will once again lay off my arms and focus on my sore legs. The shoulder is already feeling much better with easing off paddles and weights and icing after practice.
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout-06/19/2013

    by , June 18th, 2014 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM---Four sets of 1000M--
    WARM UP:
    10 X 100
    2 on 2:00
    4 on 1:45
    4 on 1:40

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    2 x 100 kick 2:30
    1 x 100 swim 2:00
    6 x 50 kick--fast-- 1:15
    1 x 100 swim

    1 X 200 moderate 4:00
    1 X 50 @ 100% 1:30
    Four rounds--choice

    10 X 100
    odd: moderate 2:15
    even: strong 85/90% 3:00
    #9and 10: swim down 2:15

    Swim Workouts
  6. had planned an easy one but...

    by , June 18th, 2014 at 08:23 AM (Mixing it up this year)
    Sometimes we just push when we don't want to.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy went 1:41, 1:38, 1:37, 1:35, 1:34, 1:34, 1:34, 1:35, 1:35, 1:33
    500 free w/snorkle maintain strong 6 beat kick
    500 free kick w/zoomers maintain strong kick
    4x50 from block alt 15m sprint fly/free 35m easy free

    Total 3200 meters
    Swim Workouts
  7. Workout 06/17/14: evening

    by , June 17th, 2014 at 10:18 PM (Maple Syrup with a Side of Chlorine)
    Missed swimming last night, but did make it to men's group and then an organizational meeting about a new men's ministry coming this fall to the community. This morning I helped out some more at the college and we took a drive to Manchester to try the Mexican restaurant and visit the bookstore. A nice trip on a beautiful June day

    Masters tonight (used a main set from sjblack's online workout:

    200 Swim/100 kick/200 pull

    3 x
    100 EZ
    100 Moderate
    100 Fast (aim for same time)

    100 EZ
    10 x 50 Pull on :60 (breathe 3 down, 5 back)

    25 ez/50 sprint/25 ez, then 200 loosen and out
    (Masters/Rec/2300 yds/55 min)

    A nice workout for a quiet night in the pool, as only GregJS and Renee were there.
    Swim Workouts
  8. 4 x fast 50's

    by , June 17th, 2014 at 08:29 PM (Chowmi's Blog)
    What a bummer! On our way from Dallas to Breckenridge, CO, our car was having trouble! We passed Amarillo and were just past 1/2 way when we had to stop in Dalhart, TX! We got to a GMC/Chevy dealer who hooked our Cadillac up to their computers but couldn't really find what exactly was wrong. We were worried about making it over the mountains, so we turned back. What a bummer!!!!!

    Well, we have decided to go again in about 2 weeks.

    In other news, today was an awesome workout -really just up my alley!
    The main set was essentially 4x 50's one each stroke from the blocks, with about 10 minutes worth of a set in between each!

    50 fly 31.8
    50 back 34.5
    50 breast 39.2
    50 free 29.1

    For some reason, we all went by ourselves or only with 1 other person. I went by myself and for some other random reason, was slightly ahead of everyone else. But maybe that was by design so the coach could time each person by themselves. Well, I was quite pleased with the times in a SCM workout. It also was good to see where I was bogging down or needed to focus attention.

    Fly - need a breathing pattern for SCM. I have it for SCY 1/1 or the 100 (every 2) but SCM is a bit more difficult to make it 1/1 so I am thinking 1/2 or 2/2

    Back - just need to do USRPT here! not used to really going bonkers in 50 back enough.

    Breast - quite solid! Just make sure to stay really entact from the turns and to be very aggressive.

    Free - very solid; need to work on turn and in/out of wall; don't breath on 2nd length too soon.

    Here's another pretty good set for building up to a 100 fly: I did a 50 easy every time you see 100 easy.

    100 easy 1:30
    25 fast :30
    100 easy
    50 fast 1:00
    100 easy
    75 fast 1:30
    100 easy
    100 fast 2:00

    Twice through.
    Fly: 16, 36, 55, 1:15
    Breast: 22,44, ?, 1:30
    I'd like to get this set to pushing 50 at the 75 and 1:10 at the 100
    breast - maybe get to 1:25
  9. 6|17|14 SCM easy drills

    Outside pool, hot water, noon sunlight swim. 1500 of drills and 500 kick.

    Weekend schedule "Roy Dessloch Invitational 2014":

    Saturday June 21
    3 Men 50 LCM Free 0:28.34
    8 Men 100 LCM Free 1:13.00 (for fun)
    9 Men 50 LCM Back 0:42.78 (for fun)
    6 Mixed 200 LCM Free Relay (available for a slot)

    Sunday June 22
    12 Men 200 LCM Med Relay (available for a slot)
    19 Mixed 200 LCM Med Relay (available for a slot)
    25 Men 200 LCM Free Relay (available for a slot)
  10. Sarasota Y Sharks Masters 5:30 AM Workout-06/18/2013

    by , June 17th, 2014 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30
    3 X 100 2:00
    4 X 50--faster-- 1:00
    3 X 100 1:45
    1 X 200 negative split

    1 X 500 kick

    8 X 100 2:30
    odd: free
    even: stroke--choice/strong

    1 X 300 5:00
    2 X 200 3:20
    Two rounds, pull freestyle.
    200's: negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Week 90 - Tuesday

    by , June 17th, 2014 at 11:52 AM (After a long rest)
    I lifted last night and focused on legs, so today I was very stiff and sore. Todays was not exactly recovery but there was not a lot of high intensity swimming other than a quick 100 with fins 4 times through. My legs were dragging today! My right shoulder has been sore and I decided to lay off the weights on my arms this week and use ice after the swim.

    Last nights weights was my normal 3 rounds of 10,8,6 reps per round at 80%, max, fail by round.

    3x(leg press, leg extension, leg curl, lunges, squats, lower back extension)

    Todays swim was scy:

    Warm up
    600 free with snorkel

    Main set
    4x(300 with snorkel on 4mins, 100 with fins fast, 3x50 streamline kick on 50)
    100 easy
    8x50 drill on 55
    4x200 free on 2.20

    Warm down
    100 easy

    Total 4200scy

    I felt pretty hideous on the 300's throughout the set and held 3.25-3.30s; I suspect I had no kick. The 100 fast with fins I unintentionally descended by round and went 55,54,53,51. The rest of the workout was swum aerobically. The 200's I was holding 2.10's

    Hopefully my shoulder will calm down with ice and backing off on weights and paddles the remainder of the week.
    Swim Workouts
  12. Just plain LAZY!

    by , June 17th, 2014 at 08:24 AM (Mixing it up this year)
    I just had no energy today so this became drill day for me.

    500 free
    500 free kick w/zoomers
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 back as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 breast as 100 pull/50 kick/50 swim
    200 free as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    2x50 from block 25 sprint/25 easy
    2x100 from block 25 spint/75 easy

    Total 2300 meters
    Swim Workouts
  13. 6|16|14 LCM and dryland


    5 x 50 free on 1:00 with hydro fins
    • 38, 35, 33, 50, 55

    5 x 50 drill on 1:00 with hydro fins

    4 x 100 flutter kick on 3:00

    100 easy drill with hydro fins

    rest 1 minute

    50 free moderate, breathe once at 35m
    • 35
    • did not struggle to the wall, in fact felt I could've gone 15 more

    350 drill with hydro fins

    Feeling sweet in water right now, hope I can hold on to this for next weekend's (2nd) LCM meet.


    DB bench
    • warmed up then did one set with 75's

    Deadlift's (guided rack) held behind with SKLZ jump bands
    • warmed up and did 10 reps, 185, 4 bands

    Seated jumps (10 x 1 x 0:20) with SKLZ jump bands
    • too easy, so for a final set I double threaded 2 bands, couldn't even straighten the legs, let alone acquire air
  14. Sarasota Y Sharks Masters 5:30 AM Workout-06/17/2013

    by , June 16th, 2014 at 05:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 2:00 1:45
    1 X 250 4:30 4:15
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 x 100 kick 2:30
    4 x 50 kick 1:15

    2 x 100 build 2:00
    3 x 50 fast 1:15
    Four rounds, choice

    8 x 100 free 2:00

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Monday, June 16

    by , June 16th, 2014 at 04:43 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull w/paddles
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    6 x 25 burst SDK from a push @ 1:00
    50 EZ

    5 x 30 m burst SDK from the blocks (2 back, 3 forward)
    100 EZ

    5 x (10 x 25 @ 100 pace w/fins @ :40 + 100 EZ)
    R1&2 = fly, R3 = back, R4 = breast, R5 = dolphin kick w/board

    extra 100 EZ

    Total: 3250


    Pretty bushed from that. Do any of you get Swimming World magazine?There was an article this month about USRPT. Michael Andrew is apparently doing 3 workouts a day, so not such super low yardage as was suggested by someone on the forum. He also uses mega rest HIT for his 50 work, not USRPT. I never thought USRPT had a thing to do with 50s ...

    Leaving on Friday for Europe! Getting so excited!
    Swim Workouts
  16. Week 90 - Monday

    by , June 16th, 2014 at 02:51 PM (After a long rest)
    My daughter finaled yesterday in the 200m free and the 100m back at the Bill Nixon meet. This was her first heats and finals meet and she swam awesome. As a result I had a late night last night and was very tired when I woke up this morning.

    Todays workout was LCM. I did not feel bad throughout this workout but I was very tired at the end.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main set
    6x300 pull with paddles descend 1-3, 4-6 on 4:30
    100 easy
    3x(150 breathing 3,5 by 50 on 2mins, 50 kick on 1min, 200 AFAP on 4mins)

    Warm down
    400 with snorkel

    Total 4200LCM

    I swam 3:40, 3.30, 3:21, 3:33, 3:25, 3:19 on the descending 300's. On the next main set I was going about 1:50 on the 150's, 50 on the kick and went 2:18,2:17,2:16 on the 200's. I was hoping to swimmer quicker ont he 200's but my arms were beat. LCM is definitely harder than scy but I am finally getting used to it.
    Swim Workouts
  17. Monday, June 16, 2014

    by , June 16th, 2014 at 02:15 PM (Trying to Train Smarter, Not Just Harder)
    My back was feeling great when I woke up. Unfortunately, once I started doing backstroke, it started acting up again. So, I guess the moral of the story is: avoid backstroke for a while.

    600 back/free
    600 pull
    400 kick
    2 x 300 drill/swim by 50
    2 x 200 (breast) kick @ 4:30
    5 x 100; 25 breast/75 free @ 1:40
    100 easy
    6 x 200; 3 pull no paddles, 3 pull w/paddles @ 3:15
    300 drill
    Total: 4500 LCM
  18. Good start to the week

    by , June 16th, 2014 at 09:08 AM (Mixing it up this year)
    This was a good start but I don't want to be drained by the end of the week for the kids meet. I am also hoping I make the cut to swim the 800 free friday night. Sometimes I do, sometimes I don't.

    500 Free
    500 Free kick w/zoomers

    400@7 free w/paddles & bouy went 6:17
    400@9 IM went 7:56
    400@7 free w/paddles & bouy went 6:09
    400@9 IM went 7:45
    400@7 free w/paddles & bouy went 6:03

    200 free kick w/zoomers
    300 free w/snorkle maintain 6 beat kick

    Total 3500 meters
    Swim Workouts
  19. Q: What can I do to encourage swimmers to register?

    by , June 15th, 2014 at 01:00 AM (Questions from Coaches)
    Q: I coach Masters at a community pool. The facility doesn't require USMS membership for swimmers participating in my program. What can I do to encourage swimmers to register?

    A: Many aquatic facilities across the country don't require USMS membership, but many of those facilities would if they were aware of the benefits USMS provides to the facility, coach, and athlete when each is properly registered. The liability and excess accident insurance provided with membership is one of the most comprehensive policies in the country. With rising litigation nationwide, most facilities would welcome the opportunity to protect themselves and the athletes that use these facilities as well as you, the coach, by adding USMS insurance coverage as an addition to any insurance they currently maintain.

    However, just because the facility doesn't require USMS membership doesn't necessarily mean you, as the coach or a member of the club in a leadership role, can't. There are inherent benefits for you, including protecting yourself in the event of a liability lawsuit.

    Achieving 100% USMS membership participation in your program can be accomplished in several ways:

    • Programs can mandate USMS membership and require each swimmer to renew yearly.
    • Programs can mandate participation in a USMS-sanctioned event (pool, open water, clinic or ePostal), which requires USMS membership.
    • Programs can offer an introductory fee to participate in the program and proactively register each new member with USMS.
    • Program fees collected by clubs and workout groups can be adjusted upward and prorated to accumulate funds to collectively pay to register and renew all participants' USMS membership.
    • Programs can ask athletes to participate in fundraisers to raise money to cover the expense of registering and renewing USMS membership.
    • Programs can find sponsors within the community that support health and wellness; these sponsors can, in turn, donate funds or provide grants for USMS registration.
    • Many health insurance companies refund membership fees for wellness related activities; encourage your athletes to contact their insurance representatives for more information.
    • Encourage your athletes ask their employers to sponsor USMS membership; healthier employees are more productive and help reduce insurance costs. Some employers might cover your program fees as well.

    Working towards 100% participation helps strengthen USMS as a world leader in adult aquatic fitness.

    Updated July 14th, 2014 at 06:06 PM by Bill Brenner

    Staff Blogs
  20. Saturday afternoon workout

    by , June 14th, 2014 at 08:39 PM (Mixing it up this year)
    After a long day of coaching in the hot sun it was off to the pool.

    500 free
    500 free kick w/zoomers
    5x100@2:00 as 50 free/50 back w/paddles & bouy
    200 torque drill w/paddles
    200 1 arm fly w/zoomers
    100 fly
    500 free kick w/zoomers
    4x100 from blocks 25 sprint 75 easy free odds free evens fly
    100 EZ

    Total 3000 meters
    Swim Workouts