31 x 50 free on 1:00, F, S
strict and efficient pushoffs, breakout, turns and a light streamline sprint stroke and kick
mid - high 30's
Updated March 16th, 2014 at 03:43 PM by __steve__
We at our Masters club (the Columbia Masters in Howard County, MD) are very excited that the Swimming Saves Lives Foundation has declared April Adult Learn-To-Swim month. We think that many adults would like to learn how to swim, but maybe haven't had an opportunity to do so... Until now. We are using this nationwide campaign as the impetus to develop programs we can use to get interested adults in the pool. And, we hope to expand the opportunities to swim that we already offer. The ability to bring this life (and lifesaving) skill to an adult population is exciting and something we are eager to do.
Has your club offered adult learn-to-swim lessons? Is it a Swimming Saves Lives Foundation partner? If so, what types of programs have you offered. What types of programming is the most popular with your population/in your area?
I would love to hear from you about your Adult Learn-to-Swim successes! Thanks! ~Angie AngieKozBlogs
1500 fr, S
20 dives from side every 0:50, glide 12 - 14M
10 x 25 fast/25 easy free
around 15's on the fastsfocus on light effort high output sprint
4 x 50 FK on 0:90, S
11 x 25 FK on 0:50, S
My son slept over at a friends last night and my daughter used it as an excuse to sleep with us. I should not complain because we don't have many of these left I am sure. That said she is a very restless sleeper and almost does somersaults in her sleep, which makes it almost impossible to sleep. My wife gave me "the look" when I got up this morning like it was my fault.
Swimming was fun today. We did much shorter stuff than I am used to, swum at either AFAP or at 200 pace, with both being very tiring. I still feel like my turns need some work but generally me focusing on them seems to also solve my position in the lane challenge where I tend to circle swim during races. I think I go over with my legs to one side and then come off the wall diagnol. This is all small stuff but it's this kind of thing that makes all the difference. Tom told me today that my kick and hand entry are much better on my free which are two other parts of my stroke I have worked on over the past year.
800 with snorkel swum as 75 free, 25 back
10x50 with fins swum 25 under water, 25 perfect stroke on 1 min
12x50 free on 35
20x25 swum as 3x6x25 on 25 at 200 pace, 2x25 AFAP. All 25s in a round except the last were swum to the feet(turn)
2x(2x50 kick AFAP on 1min, 50 AFAP no breath as far you can go then shut it down on 1min
This much lower yardage than we typically do but at a higher intensity. This was fun. I held 29-30s throughout the transition set of 50s on 35. I generally find it hard to get going on 25s but both enjoyed the set and swum great. I was holding 13 middle as best as I could tell on the 25s at 200 pace. I went 12s on the last 2. I generally felt very strong and did not seem to die on this set. On the kick 50s I held 35s which was awesome for me. The 50 after the kick was not so hot and I struggled making a 25 holding my breath.
Q: How much should I charge my members to swim in my Masters program?
A: Most USMS programs are self-sustaining or generate a profit. To be self-sustaining, or to break even, monthly program dues or fees should be calculated by subtracting the program's monthly expenses from the monthly revenue generated from hosting events, fundraising, grants, sponsorships, and dues paid by the swimmers.
Monthly dues must be competitive with the local Masters market, the availability of pool lane space, and be considerate of regional economic factors such as wages, employment, and cost-of-living figures. You don't want to have excessive fees, nor do you want your fees to be insufficient and not generate the revenue needed to pay your bills.
Adopt a philosophy that "everyone swims who wants to swim" regardless of their ability to pay. You can do this by offering incentives and alternate fee schedules for different groups. For example, consider offering discounts to young adults aged 18 to 24. Encouraging these adults to swim and reducing the barrier of cost will pay dividends over the long run. Remember, these adults may swim with you for a lifetime and will appreciate your generosity.
Another group that may benefit from a reduced rate is senior citizens living on a fixed income. They will appreciate the accommodation. You can also consider offering family discounts to encourage all adult members in the family to swim together.
One group that seems especially deserving of a discounted rate is veterans. You can thank the women and men who have served our country in the armed forces with a veteran's discount.
You may also want to provide discounted dues for coaches, assistant coaches, support team members, and key volunteers. Discounting fees for these key individuals can create value for your program and the members your program serves.
Lastly, create a scholarship fund from fundraising efforts or excess program revenue to enable those who can't pay a monthly fee a place to swim for free. In exchange for this benefit, scholarship recipients may serve as volunteers at local events to promote your program as a community sponsor and supporter.
Whatever your program decides to charge, make sure your members are getting a quality product. Very few members will complain about a fee for a product or service that exceeds their expectations.
So I had my very first accupuncture tx today, and I was totally amazed -- you don't feel the needles going in at ALL. We shall see if this helps the old shoulder, and other things. He told me a lot of stuff that I'm not sure I buy into, but hey, if it helps, why not?
very few kids this AM, Spring Break officially begins this afternoon, I guess, so workout was optional.(?). Had my own lane, as Jenna & Sela weren't there either. finally got my distance back up to 5000, in part because I was in the mood, and in part because my arm was only slightly achy this morning - hurt a bit during the first 1200, but then I was fine.
600 pull, speed play by 50s
300 kick, 75 hard, 25 easy
4 x 200 pull @ 3:05. -was supposed to be 3:00, but that's where I was coming in, so . . . . .
12 x 50 @ 1:00, descend 1-3
100 easy (kids got out here)
10 x 150, free/stroke/free
400 warm down
1 X 200 3:15 3:00
2 X 150 2:30 2:15
4 X 75 1:15 1:05
Two rounds. Round 1 intervals left, 2 right.
1 X 500 kick + 100 swim
1 X 400 IM 7:00
1 X 300 IM 5:15
1 X 200 IM 3:30
1 X 100 IM --
4 X 300 pull 4:00
Negative split all 4
WARM DOWN: 4 x 50 easy
10 x 50 fr on 0:50 S
9 sec rest on the first, down to 2 sec rest on last
100 easy kick, F
50 FK for time, S
20 x 25 free on 0:40, S
relaxed pushoff, B/O and 5 strokes, build to full sprint
250 various, F
SET 2 (pursuit for 12s on 1:00)
10 x 25 free on 1:00, S, F (fins)
12 - 13
20 x 25 free on 0:30, S, F
Loaded two of the better block starts I did on 3|12|14. Slowed them down to 0.125 speed:
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Updated March 15th, 2014 at 11:21 AM by __steve__
I had a good nights sleep last night and was at the pool early eager to get in and swim. Oh how I am enjoying my swimming right now. Todays workout was tough with some fast broken swims after doing our 15x100 test set.
400 free with snorkel
10x50 catchup on 45
15x100 swum 5,4,3,2,1 starting at 1.20 and dropping 5 seconds per round
3x(50 AFAP to feet straight into 4x50 kick on 55)
1 Broken 500 swum as 200,100,200 with 20 seconds after the 200 and 10 seconds after the 100
1 Broken 100 swum as 25,50,25 with 5 seconds after 25, and 10 seconds after the 50
Total 4350 scy
On the 15x100 I was holding 1.02s until the last 3 and went 1mins on the two on 1.05 and 57 on the last 100 on 1min. I was very happy with this. On the broken 500 and broken 100 we went from a push and did turns at each distance and finished with a hand finish. I went 5.02 on the 500 and according to Tom I was 1min per 100 throughout. I was very happy with how I paced this. On the broken 100 I went 49.7 and felt strong throughout.
I really enjoyed this workout. The 500 was tough mentally but in a sick way I enjoyed it and was pleased with my pace on this. The 100 was a nice surprise.
We are having more long course fridays now. This is a nice change of pace and with the kids gone to Sectionals I used one of the GCAT lanes today. I didn't want to scare off the guy that was apparently intimidated by me last week. Next week he'll just have to get over it and join me or go home like he did last week.
500 free kick w/zoomers
10x100@1:45 free w/paddles & bouy held 1:34's
4x200@4:30 w/zoomers #1 fly, #2 back, #3 free, #4 breast as 50 rt/50 lt/50 kick/50 swim on br 100 pull/50 kick/50 swim
200 free w/snorkle
Total 3000 meters
Oddness, my shoulder doesn't hurt today. Very odd
5 x 100 pull @ 1:30
4 x 100 kick @ 2:15
5 x 300 @ 5:30 or 6:00, alt stroke/free by 50
3 x 500, pull no paddles, pull w/paddles, and breast/free (cool down)
total: 4700 LCM
Between my work beat downs and being busy with our children's activities, I am finally getting back I shape. This workout had some generous intervals but I swam well for me. Finally!
200 w/buoy and snorkel
200 IM drill/swim by 25
Add fins for the following set
2 times through (round 1 bk, round 2 free)
4 x 25 fast kick @ 35
50 swim @ 60
4 x 25 fast kick @ 30
2 x 50 swim @ 60
4 x 25 fast kick @ 25
3 x 50 swim @ 60
4 x through choice (went IM order by round)
50 drill @ 1:15
50 build to sprint @ 1:15
3 x 25 sprint @ 45
7 x 200 @ 3:00
#1 neg split by 5
#2 neg split by 7
#3 neg split by 10
#7 all out for time
Easy 1200 with a couple up tempo 25s. I sent more time in the hot tub than in the pool! Off to VA. Looking forward to seeing all my PV friends!
My trip to Houston was cut short and I got home last night and ended up getting in early enough to have dinner with the kids and then hangout with my wife and daughter before I went to bed. Todays workout was good in that it had a much longer warm-up than we usually have and after spending over 10 hrs in a car the past two days I was sore and stiff; particularly my lower back.
3x(3x100 with snorkel on 1.20, 4x50 kick on 1min, 1x200 IM on 2.45)
8x200 on 2.25 descend 1-4 and 5-8
2x250 kick with fins stream lined with snorkel on 3mins
I enjoyed the long warm up and was holding 1.10s on the 100s, 45s on the 50s kick, and 2.30s on the IMs. On the 200s in the main set I felt good and descended as instructed going 2.10, 2.05, 2.02, 1.58 or round 1 and 2.07, 2.04, 2.00, 1.58 on the second round. We were supposed to do 4 rounds of the 250s kick but I ran out of time so had to cut it short.
Due to the Sharks meet we only have 60 minutes this morning:
1 X 400 6:00
2 X 200 3:00
4 X 50 descend 1:00
2 X 100 kick 2:15
1 X 300 4:30
2 X 150 2:15
4 x 50 descend 1:00
2 X 100 kick 2:15
1 x 200 3:00
2 x 100 1:30
4 X 50 descend 1:00
2 X 100 kick 2:15
4 X 50 easy swim down 1:00
The 50's are choice, swim them strong. 3200Y
Yes this was a planned breaststroke day today and my left knee held up fine.
The friday flyer may reappear if it chases people out of my lane tomorrow!
500 free kick w/zoomers
200 breast pull w/zoomers
200 breast scull w/snorkle
200 breast accordian drill w/snorkle
200 breast for time 3:42
500 breast kick w/br fins
200 fly for time 3:29
500 free broken
Total 3000 yards
500 fr, F (fins)
40 x 10 sec FK @ 95% with 20 sec static rest, S (snorkel) and board
500 FK moderate, form S and board
low 13 min
4 dives from block filmed
noticed fairly ugly flaw
10 x 13m light and snappy sprint free with 23 sec rest
My dives seem OK then it collapses near the finish of the air time - like Wile e Coyote does when gravity defeats inertia.
My arms then enter flat and downward, then the entry becomes:
legs with weights
4 x 200m run with 20 sec rest
20 broad jumps, each every 5-7 seconds
Need to maintain a mild running program in the background to stay in decent running shape for my weekend warrior requirement. Furthermore, gravity, the stress of being a parent, life and age seems to have suddenly made my build sag in many places - running might help.
Updated March 13th, 2014 at 10:00 PM by __steve__
I am continuing with sprint stuff. Yesterday I was focusing on doing IM sprints, and today is a day off and yoga. But not until I digest some of this panang, pad thai, and tom yum something or other. You know, the tart chicken soup with coconut milk.
Fly set (it's fraternity of flyers month!)
16 x 25's
Odd smooth free
even alternate drill/swim fast
I customized a boring 12 x 75's into
1 fast broken 75 IM (3 total) 25/5 seconds
so roughly, about every 4:30 i'd be going a sprint 75 IM.
You can extrapolate and say, maybe between 16-18 seconds for a 25 free to get a 100IM time. But it's not exact. Sometimes i'd be short/long on the 5 seconds. But roughly there. Well under 1:00 but well over :50. This is a great set for me. I was able to really dig deep on the last one. Was able to really engage sprinting, especially on the breastroke. But still off from doing a race-pace IM - i'd like to be closer to :50. Maybe aim for holding this set :55 to :50 as a goal in the future, without compromising the 5 seconds rest.
I'm feeling a lot better, more energy but I can tell my body isn't rested to it's peak swimming prowess just yet. Have to be careful to really rest my legs!
3 full days out of the water since the meet on Friday/Saturday for me. It felt like an eternity, but was good to get in today, even if it was just 40 minutes.
500 Free warmup - felt a bit sluggish on this
8 x 50 Flutter Kick w/ board @ 1:00 (:50s)
22 x 75 Free @ 1:00 (held most of them around :55-:57, the last few (6) were at :55 down to :52)
Not bad for a broken mile on a 22:00 total interval. I'd guess I was around a 20:20ish total add up time. Not bad considering it was little to no effort.
50 EZ was all the time I had left for
got the boot from the pool at 1:00pm!!
1500 with some bursts and up tempo 25s.
Psych sheets for the Albatross meet are out: http://www.ancientmariners.org/albatross/pyschsheet.pdf.
I definitely have a bit of a cold. Had a sore throat for a couple days and now it's worse. Hopefully, it will pass. If not, I'll just stick to the 50s.