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  1. Tue Nov 24

    by , November 25th, 2015 at 09:51 AM (Senior Sprinting)
    Bridge Athletic
    mainsets: barbell deadlifts to shrug; pullups 4x3x45
  2. Week 165 - Wednesday

    by , November 25th, 2015 at 09:19 AM (After a long rest)
    I guess my good sleep the past few nights came back to haunt me last night. I went to sleep very easily but woke up at 2am and for all practical purposes was done. We have another big work week next week and my brain started turning which is never a good thing at 2am and I could not turn it off.

    Once again we swam LCM this morning and I felt OK in the warmup but did not have any pep on the main sets today.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min with snorkel

    main sets
    6x100 on 1:45 done as 50 streamline kick with snorkel, 50 build
    100 easy
    12x50 on 1min with a flip at each wall done at 200 race pace
    300 easy
    2x(4 breakouts with breakout cords)
    8x50 streamline underwater back kick to half way and back kick the rest of the way

    warm down
    200 easy

    I felt uncomfortable on the transition 100s holding 1:23-1:25s. i should have been 31 lows to my feet on all of the race pace 50s but was 31 mids and highs. I felt very uncomfortable from #3 on and had to fight the urge to skip. The guy in the lane next to me was all over the place, going 30-34s and would do one fast and then the very next one would add 3 seconds. I found this a little off putting but focused on my own pace once I realized he was all over the place. My times were not bad but I felt tired, both arms and legs. No big deal since we are only just starting to reduce our distance and intensity, but not the confidence builder I like in my taper. Onwards i go.
    Categories
    Swim Workouts
  3. Workout 11/24/15: evening

    by , November 24th, 2015 at 09:18 PM (Maple Syrup with a Side of Chlorine)
    I utilized the "RapidPass" while donating blood last night and was able to quickly donate a pint to blood. The pass allows you to review the materials and answer questions at home the day of your appointment, which speeds up the process before hitting the chair. I tried the double red donation last time and didn't feel great for a few days afterwards, so back to a single pint, my 26th! Took it easy today and ran some errands before working on a paper for school. Here is our team practice from tonight ...

    200 swim/100 kick/200 pull/100 im drill
    4 x 25 build as a group

    1 x 50 EZ, 1 x 50 FAST (all of these 50's on the 1:15)
    1 x 50 EZ, 2 x 50 FAST
    1 x 50 EZ, 3 x 50 FAST
    1 x 50 EZ, 4 x 50 FAST

    100 kick into 100 pull into 100 choice
    Filming 50's with the GoPro
    200 loosen and out
    (Masters/Rec/1750 yds/40 min)
    Categories
    Swim Workouts
  4. Tuesday Nov 24

    by , November 24th, 2015 at 06:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    550 various
    100 scull
    2 x
    8 x 25 DPK shooters w/fins @ :45
    100 EZ
    extra 100 EZ at end

    Main sets:

    6 rounds w/fins:
    4 x 25 IM order @ 100 pace @ :30
    1 x 100 EZ

    extra 100 EZ

    8 x 25 no breath free @ :40
    150 EZ

    Total: 3000


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


    Yikes, I felt pretty plastered today from yesterday's double. Upper body weights also just kill my pool work. I couldn't do that much race pace work, so threw in some hypoxic work. Glad that I'm done with weights for awhile ...

    Strong legs are good! http://well.blogs.nytimes.com/2015/1...wn-and-brains/
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 11/25/2015

    by , November 24th, 2015 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    12 X 50--choice-- 1:05
    #3-6-9-12 are fast

    1 X 300 4:30 4:00
    3 X 100--descend-- 1:30 1:20
    4 X 50--descend-- 1:00 1:00
    Pull or swim.
    50's: start fast and descend

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  6. Week 165 - Tuesday

    by , November 24th, 2015 at 03:02 PM (After a long rest)
    I had a good night of sleep and woke feeling good. Today was our last dryland before Boston.

    3x(1min of vasa swim trainer, :30 seconds rest between rounds)
    2x(shoulder bands)
    4x(5x(:45 seconds of abs, :15 seconds rest) with 1min between rounds) maybe 60% effort

    There was a lot of talking and joking around today since we were going pretty easy. This is my favorite part of the season, when the meet still seems a way out, the workouts are getting easier, and all of a sudden everyone is a comedian. I am really looking forward to Boston and think we will have some great team swims. Some of my training partners have already done best times this season and I am certain they will swim awesome in Boston. My focus for Boston is the free events, and I will be swimming everything from the 50-1500, but will get a split request on the 800 and cruise the last 700. The last individual event in Boston will be the 400IM and I plan on having a crack at Patrick’s 400IM time that currently sits atop the SCM times. I am most certainly not an IM swimmer but chasing a rabbit is always fun! I just wish the rabbit was in the lane next to me. Registration is still open until 30th Nov and its not too late pwb!
    Categories
    Swim Workouts
  7. Recalling Starts

    by , November 24th, 2015 at 12:11 PM (Rules Committee Blog)
    I was recently at a USMS sanctioned meet where a race was recalled by the referee after the start. Some swimmers did not hear the recall signal and kept swimming. Many swimmers standing on deck asked why this happened since we no longer recall false starts.

    The rules indeed say that if a swimmer commits a false start and the starting signal has already been given before the disqualification is noted, the race shall continue without recall. The swimmer is then disqualified upon completion of the race.

    However, the referee and starter have a responsibility to ensure a fair start for all competitors in the race. Something could happen at the start that gives one swimmer a clear advantage or put another swimmer at a clear disadvantage. Maybe one swimmer was clearly not ready, maybe an official was trying to get the starter to wait and the starter did not see it in time, maybe there was a sudden noise from the stands that caused one swimmer to react and leave early. In that case, the referee or starter may decide that we did not have a fair start and it would be better to recall swimmers and start the race again. While this is hopefully a rare occurrence, it is within the discretion of the officials.

    It is important to note that recalling a start for this reason is not considered a false start. In this case, the referee simply resets the heat and starts again.

    Charles Cockrell
    USMS Rules Committee
    Categories
    Uncategorized
  8. Is a Crossover Flip Turn Legal from Back to Breast in IM?

    by , November 24th, 2015 at 11:28 AM (Rules Committee Blog)
    A USMS member recently asked if a "crossover flip turn" is legal when transitioning from backstroke to breaststroke in the Individual Medley.

    Sometimes we use terms that mean different things to people, so to answer the question, let's break down the rules for IM transitions.

    By rule, the individual medley transitions are considered finishes, not turns. So the finish rules for each stroke apply at the end of each leg. That means that swimmers must touch the wall while on the back or towards the back before turning. Swimmers cannot rotate past the vertical towards the breast prior to the touch.

    Now, once a legal touch has been made, the swimmer may turn in any manner desired. Yes, that includes a flip turn.

    Some swimmers will use a “crossover” turn whereby they will reach across the body with one arm to touch the wall while rotating slightly. After touching the wall with the hand while still on or toward the back, a flip turn is legal because a legal touch has been made. The key to being legal is that the touch must be made before the swimmer rotates past the vertical. If the swimmer rotates past the vertical before the touch, that is an infraction.

    After the turn, the swimmer must be toward the breast when the feet the leave the wall.

    A swimmer cannot roll past the vertical (onto the breast) and then do a flip turn like they would do in a backstroke turn. Again, that is because the swimmer must touch the wall on the back at the end of the backstroke leg.

    Charles Cockrell
    USMS Rules Committee Chair
  9. Monday Double Nov 23

    by , November 24th, 2015 at 10:30 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    resisted crunches on yoga ball on double cable machine, 40 x 3 x 10
    resisted side lunges on cable machine, 40 x 2 x 10 each side
    resisted standing broad jumps, 30 x 3 x 5
    altitude drop + squat jump, 5
    knee tuck jumps, 5
    explosive fly pulls on double cable machine, 40 x 3 x 5
    straight arm dips, 90 x 3 x 15
    glute isolator, 60 x 3 x 5 each leg
    face pulls, 50 x 4 x 15
    explosive leg extensions, 105 x 3 x 15
    bunny hops over bench, 3 x 10
    good mornings, 85 x 4 x 5
    med ball slams, 10
    alternating hammers, 20 lb DBs x 3 x 25/20/15

    20 minutes yoga & stretching



    Swim/SCY @ Pitt

    Warm up:


    400 (did 300)
    5 x 50 kick @ 1:10
    -- used fins, did back kick and was UW 15m each length
    50 EZ
    5 x 50 free w/paddles @ :50
    8 x 25 power kick @ :45
    -- I did these burst SDK + cruise, tho the interval was a little short
    1 x 50 EZ

    Main sets:

    5 x 200 free w/bilateral breathing patterns & buoy
    -- I did backstroke kick w/fins and did:
    #1 = 100 fast (:57) + 50 EZ
    #2 = 150 EZ
    #3 = 50 AFAP (23) + 100 EZ
    #4 = 150 EZ
    #5 = 100 fast (:55) + 50 EZ
    1 x 100 EZ

    5 x 50 kick fast @ 1:10
    -- well, my legs were feeling fried after the fast kicking in the set before. So I did 25 fast breast @ 100 pace (17s) + 25 EZ
    1 x 50 EZ

    5 x 50 free @ 200 pace @ 1:05
    -- I did 6 x 25 backstroke fast @ 100 pace. Was maybe a tad faster than 100 pace. Went 15s and a couple of 14 highs.
    1 x 100 EZ

    4 x 100 w/bilateral breathing pattern, last one fast
    -- I punted this and just did 4 x 50 EZ
    1 x 100 EZ

    4 x 25 fast power kick @ :45
    1 x 50 EZ

    2 x (25 AFAP + 25 EZ)
    100 EZ

    Total: 3150


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


    On Sunday, I went on a 7 mile walk with a friend and did 20 minutes of yoga. I wasn't interested in a long drive to a crowded pool and needed an "off" day in any event.

    I felt pretty tired when I got in the water last night after the long weight session, but my times were pretty solid. Again, it was a workout that was easily adjusted to sprint distances.

    That was my last dryland workout before NE Champs, which will give me about 2 1/2 weeks rest. I'm going to hit the swimming hard this week and then start resting this weekend or Monday. Unlike Stewart, I'm not feeling the need for a long taper. But my body could probably use one. 10 days is about my tolerance for tapering. After that, it just annoys me.

    I did wedge my body into the new Jaked J Rush that I purchased. I have to say it was a perfect fit. It had more compression that the thin Speedos and fit more tightly on top than the Arenas. I do not have a typical swimmer's body, so it can be hard to find suits that fit. I still (mostly) love the Arena Carbon Pro, but will give the Jaked a whirl at NE Champs.
  10. Mon Nov 23

    by , November 23rd, 2015 at 05:18 PM (Senior Sprinting)
    400 warmup
    7x25 fly on :35 (~15s)
    75 ez
    8x25 kick w board on 1:00 (~18)
    100 back pulling on lane line
    3x50 on 1:10 one breath
    50 ez
    Categories
    Swim Workouts
  11. Workout 11/23/15: morning

    by , November 23rd, 2015 at 01:16 PM (Maple Syrup with a Side of Chlorine)
    Had a great weekend. Saturday night Preston and I drove down to Williams College for the first men's hockey game of the season, and yesterday our church held a joint service with the other plant that meets at the school. It was fun to worship together with Joe Frey and hear about his involvment with Compassion International, a message on Thanksgiving from Summit Church's pastor, and then a grand Thanksgiving feast afterwards. Preston and I even headed out in the early afternoon for a flag football game against the college, and us old guys won! I'm not very sore, but did a short workout this morning anyway ...

    200 free/200 back/200 im drill

    2 x (with snorkel)
    - 100 kick with AK
    - 150 swim with AP
    - 100 pull with buoy

    100 easy and out
    (Solo/Rec/1400 yds/25 min)
    --------------------------------

    Off to donate blood in a bit then get ready for the Patriots game tonight!
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 11/24/2015

    by , November 23rd, 2015 at 12:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    6 X 75 kick 1:40
    Kick third 25 fast
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke--fast-- 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast

    8 X 150 pull 2:15
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  13. Week 165 - Monday

    by , November 23rd, 2015 at 08:38 AM (After a long rest)
    I had a great night of sleep and felt good this morning. The weather is turning winter like in Dallas(finally) and we had a frost this morning. I am making an extra special effort to remain wrapped up this winter and not leave the pool with a wet swim suite on or wet hair(not that I have much of that to worry about ).

    Today was was a long aerobic workout as we usually do on Mondays and despite it being long and tiring I felt pretty good in the water. The pool is setup LCM all week.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    8x300 on 4:30 odds pull descent each 300, evens over kick.
    8x100 kick on 1:45

    warm down
    200 easy

    i was holding 3:25s on the pull and 3:30s on the over kick. The kick was rough and was pretty much touch and turn the whole way. Tom said he wanted aerobic kicking and this was definitely that. We have two more dry lands and these will be much easier than last week. By Friday we should be way down on intensity.

    I am am really looking forward to Boston. It will be fun to have my wife and my teammates at a travel meet. My wife and I have not decided what we are going to do after the meet but likely will visit old haunts and will do some Christmas shopping. Should be a lot of fun.
    Categories
    Swim Workouts
  14. Sun Nov 22

    by , November 22nd, 2015 at 01:27 PM (Senior Sprinting)
    Paul Blair meet yesterday and today

    Stayed true to sprinter form and only did the first 50 of the 100 free and 100 fly. Didn't even swim the second 50 to make the times count. Free 23.87, slower than the night before, and fly 26.51, very average. Both swims OK technically.
  15. Week 164 - Saturday

    by , November 21st, 2015 at 07:34 PM (After a long rest)
    My week caught up with me last night and I ended up dosing off sitting in a chair in the living room. I slept well and woke up as the alarm went off this morning. I actually felt good when I woke up.

    I did not know that the life guards changed the pool setup so was surprised to see the pool setup long course this morning. Despite loving long course it's always a hard transition from scy. Today's workout was tough.

    Warm up
    500 free with snorkel
    10x50 drill build by 25 on 1 min
    100 easy
    12x100 at 400 race pace on 2mins
    100 easy
    10x50 catchup with snorkel

    warm down
    200 easy

    i felt pretty good in the warmup but the first 50m felt like the pool was more like 60m long. I felt better after the warmup. The drill/builds I tried getting my heart up so I could get after the 12x100s. The first 100 of the 12x100s I was 1:03 which I felt was to fast but managed to hold 1:04-1:05s on the rest. These were stellar times for me and better than I was doing this summer. The guys in the next lane decided to pace me and ended up doing a 3 man relay. It was sort of comical with them throwing more equipment on by round so that at the end they had fins, snorkels and paddles. I felt a little light headed towards the end of the 12x100s as the burn got worse but the worst was to come in the 50s with snorkel where I went really light headed. I managed to finish the workout with no issue but had to sit at the end of practice for at least 10mins before I felt back to normal. I have not had this feeling in a long long time. Tom ended up forcing me to sip water and eat some trail mix to make sure my blood sugar was up. I am guessing that the intense 100s right into the snorkel probably caused the dizziness but will have to watch for this. Tom spoke to me about making sure I keep my calories up during taper. I seem to have built a small habit of forgetting to eat as I start to rest. I just don't get hungry but I need to eat. Note to self.

    I then went to yoga where I had a really good psoas oriented stretch session which I enjoyed a lot. I then headed back to the pool to coach my kids, which went well, and finished off with a massage I had arranged a couple of weeks ago on the way home. Long day but a good day.
    Categories
    Swim Workouts
  16. Sat Nov 21

    by , November 21st, 2015 at 05:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    100 single arm fly
    50 EZ
    4 x 50 free w/paddles @ 200 pace
    50 EZ

    Main sets:

    8 x 25 burst SDK to 15m + cruise @ 1:00
    100 EZ

    8 x 25 SDK @ 100 pace @ 1:00
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    Total: 2700


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


    Did a pure sprint workout today with lots of rest. I'm glad I didn't go easy today bc I heard that Bethel is having a 60 kid birthday party tomorrow with 0-1 lanes for lap swimming ... I would have hated to have planned a workout there and encountered that ... This was my 6th day in a row of training, so I will definitely go easy or go to yoga tomorrow.
    Categories
    Swim Workouts
  17. Workout 11/21/15: morning

    by , November 21st, 2015 at 03:18 PM (Maple Syrup with a Side of Chlorine)
    Practice with the team this morning ...

    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    2 x
    - 6 x 50 on 1:10 (descend 1-4, maintain pace from #3 on 5 and 6)
    - 100 pull moderate ["no debate"] - did extra 50
    - 50 easy kick
    - 100 for time [rd 1 = :56, rd 2 = :60]

    300 straight through (25 kick/25 swim/25 pull) [extra 100]
    4 x 25 on :40 (easy/fast - did skd's fast)
    200 loosen and out
    (Masters/Rec/2500 yds/70 min)
    ------------------------------------
    Good workout and nice to get some timed (in water start) swims for baseline.
    Categories
    Swim Workouts
  18. Fri Nov 20

    by , November 21st, 2015 at 09:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    8 x 50 w/fins @ :50
    8 x 25 power kick @ :45
    4 x 25 burst SDK + cruise @ :45
    100 EZ

    12 x 25 IM order @ 100 pace @ :45
    1 x 100 EZ

    6 x 50 kick, 25 fast + 25 EZ @ 1:30
    -- we were supposed to do 2/3 fast
    -- cruised in around 35-36 (did backstroke kick)
    1 x 100 EZ

    4 x 100 with some pattern @ 2:30
    -- I did 25 fast + 75 EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- did breast w/fins, 26
    1 x 100 EZ

    Total: 2250



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


    There was no Pitt practice due to a college invitational, so I drove out to Sewy to swim with their team. Practice was only an hour, which suited me fine as I was feeling tired. Despite that, I swam pretty well on the race pace bits. Had dinner with some friends afterward. I am heading to Bethel Park later. I'll see how I feel. May have to shift to recovery mode. Or just go to yoga.

    Updated November 21st, 2015 at 09:54 AM by The Fortress

    Categories
    Swim Workouts
  19. Fri Nov 20

    by , November 20th, 2015 at 10:06 PM (Senior Sprinting)
    USAS swim meet

    Swam the 50 free, went 23.59. Couple of tenths faster than a couple of weeks ago, but was fresh this evening instead of having swum 3 events already. I decided to try a couple of SDK off the start, which I normally do not do. It didn't feel bad, or all that good--probably would have been a little faster without the SDK. If I worked on it enough, I know eventually it would be faster.

    Here's a PWB-style retrospective of the 50 at this meet:

    2006. 23.95
    2007. 24.07
    2008. 23.57
    2009. 23.75
    2010. ns
    2011. 23.59
    2012. 24.05
    2013. 23.58
    2014. ns
    2015. 23.59

    Scheduled to swim 100 free tomorrow and 100 fly Sunday. Not sure if I will do those, which I usually go ahead and do at this meet, or divide by 2 and swim 50s.


  20. Week 164 - Friday

    by , November 20th, 2015 at 06:11 PM (After a long rest)
    I was really tired this morning and struggled getting up when my alarm went off; very unusual for me. Once I got going again I was fine but I was sore and tired. Today's workout felt labored and I am really looking forward to the start of our taper next week.

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

    Main sets
    6x100 kick on 1:40
    100 easy
    16x25 on :35 at 100 race pace with flip turn to feet
    100 easy
    12x25 underwater on back with fins on :30
    8x75 rotating IMs on 1:10
    10 mins vertical dolphin kick as :45 alternating fly, flutter, :15 streamline kick

    Warm down
    200 easy

    I held 1:25s on the kick. I struggled getting going on the 25s at 100 pace but the last 8 was holding :12 with a flip which is really strong for me. The 75s I was :50-:53. The vertical kick sucked royally. Oh I am whooped.
    Categories
    Swim Workouts