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  1. 10|15|14 SCM and drylands

    by , October 16th, 2014 at 05:32 PM (Blog)
    Dry warmup

    SCM

    20 x 25 fr on 0:30 with fins
    • focus form on SDK to flutter transition, breakout and 4 strokes / remainder easy


    15 x 25 fr on 0:40 with fins
    • sprint form on SDK to flutter transition, breakout and 4 strokes / remainder easy


    Drylands

    20 box jumps @ 0:20 up on to a 37" surface

    Updated January 8th, 2015 at 09:25 PM by __steve__

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    Uncategorized
  2. Thursday, Oct. 16

    by , October 16th, 2014 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 single arm fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

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

    4 x 25 fly w/fins @ 100 pace
    -- felt pretty darn weird
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- 12 SDKs, went 16s
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- same as first set
    200 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    breast (27, slow)
    dolphin kick (24 flat)
    flutter kick (23 high)

    3 x (50 free w/fins @ 100 pace + 100 EZ) @ 4:00
    -- 24-25s
    -- didn't take many strokes, mostly kicking
    -- breakouts were atrocious

    100 EZ

    Total: 3400


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

    Did a very few strokes of fly and free today. Didn't seem to hurt much, but I will not be pushing it. Ew, my breakouts were awful due to two months of rust. Back to the gym tomorrow. It occurred to me that I haven't done any plyos in a loooong time and need to reverse that trend.
    Categories
    Swim Workouts
  3. Week 107 - Thursday

    by , October 16th, 2014 at 01:24 PM (After a long rest)
    I drove from Indianapolis to Cincinnati late yesterday afternoon. Despite it only being a couple of an hour drive it wore me out. It rained heavily and incessantly for two hours. I ended eating salmon at a Bob Evans restaurant(a first for me) and it was surprisingly good. I turned in early and had a solid nights sleep. My plan was to join the masters on the University of Cincinnati campus this morning but when I got there, their was no masters workout despite local places in usms.org showing otherwise. I paid the $10 fee and swum in the public lands which was very good. I did not feel that great but I had a good workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins

    main set
    16x50 at 200 race pace(26-27) on 1min

    warm down
    6x100 easy

    i held 26high-27low today which was decent based on how I felt on this set. I almost quit at 12 but stuck with it and got through the set. We are going to have to either reduce the interval or swim more 50s to really push this set. I think by year end we may do both. USRPT indicates 20seconds rest on 50s so that would be on a send off of 45-50 so I think dropping my interval will likely cause failure. I don't know how anyone comes close to 30x50 at 200 pace. I will continue to push our race pace sets and see where I am at the end of the year.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 10/17/2014

    by , October 16th, 2014 at 11:53 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 250 4:00 3:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 X 50 Easy 1:15 1:15 --
    Three rounds choice.
    Round 1 intervals left--swim @ 80%
    Round 2 intervals middle--swim @ 90%
    Round 3 intervals right--swim @ 95%

    4 x 200 3:00
    5 X 100 1:30
    Pull. Negative split 200's.
    Descend 100's 1-5.

    WARM DOWN: 4 X 50 easy

    4300
    Categories
    Swim Workouts
  5. Loose IM today

    by , October 16th, 2014 at 07:27 AM (Mixing it up this year)
    Just keeping it loose today. With the meet this weekend the pool will be short course tomorrow.

    500 free
    500 free kick w/zoomers
    4x200@4 as 50rt arm/50lt arm/50 kick/50 swim w/zoomers #1 fly, 2 bk, 3 fr, 4 br (as 100 pull50k/50s)
    500 free kick w/zoomers hard
    5x100@1:45 free w/snorkle maintain 6 beat kick

    Total 2800 yards
    Categories
    Swim Workouts
  6. 10/15/14

    500 mix up

    2 x through
    200 strong @ 3:00
    4 x 50 @ 60 IMO/free by 25
    8 x 50 @ 60 w/fins
    - 25 sprint swim
    - 25 SDK as far as possible

    2 x through
    2 x 75 fast stroke @ 1:15 (went back then breast)
    4 x 25 fast kick @ 35
    2 x 100 pull build @ 1:40 breathe 1/5

    50 EZ while we regrouped

    2 x through focus on turns
    150 @ 2:30 (fly/back/breast)
    2 x 100 IM @ 1:30
    50 free sprint
    Masters minute

    100 cruise

    4150

    i was able to lift and mix in some abs before work again.

    My my strokes are feeling strong lately. All except freestyle. My free swims are consistent but don't feel exceptionally well. I tend to base everything in the pool on how it feels.
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  7. Wed., Oct. 15

    by , October 15th, 2014 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main sets:

    high volume kick set w/fins:
    8 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 300 backstroke kick @ 4:30 -- I did not lose count!
    6 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 200 flutter kick @ 3:00
    4 x 25 shooters @ :40
    1 x 50 EZ @ 1:00
    4 x 100 dolphin kick @ 1:30
    2 x 25 shooters @ :35
    1 x 50 EZ @ 1:00
    4 x 50 dolphin kick on back @ :50
    2 x 25 shooters @ :30
    1 x 50 EZ @ 1:00
    8 x 25 dolphin kick @ :30
    2 x 25 shooters @ :25
    1 x 50 EZ
    4 x 25 dolphin kick @ :30
    2 x 25 shooters @ :20
    150 EZ

    Total: 4750


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

    I was rudely awoken at the crack of dawn by a dumpster being delivered to our house (more renovation) and couldn't go back to sleep. Grr! So I didn't get much sleep and was really tired. Too tired for HIT. So I opted for a high volume kick set. It was also a sneaky way to get in 26 shooters. Seemed pretty easy compared to my usual 3000-3500!
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/16/2014

    by , October 15th, 2014 at 12:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 kick 2:15
    Three rounds

    13 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15
    #13 is easy

    1 x 100 @85%
    1 X 100 easy
    1 X 100 @100%
    1 X 100 easy
    Two rounds
    All 100's are choice on 2:15

    WARM DOWN: 4 x 50 easy

    4400Y
    Categories
    Swim Workouts
  9. Wednesday, Oct 15, 2014

    by , October 15th, 2014 at 08:44 AM (Trying to Train Smarter, Not Just Harder)
    Got in some decent yardage this morning. I am enjoying working harder & playing around with different paddles. Solo (of course), water was cooler (thank heavens), attitude improved

    1000 warm-up (100 free, 25 back, 25 breast repeat, end on 100 free)
    9 x 100; 3 @ 1:30; 50 EZ; 3 @ 1:25; 50 EZ; 3 @ 1:20 (pulling last 3)
    100 easy
    10 x 50 kick @ 1:00 & 1:05 alt free/fly & breast - NO FINS
    100 easy
    2 x 500 pull
    500 playing around with different paddles
    2 x 150 breast/free
    200 cool down
    Categories
    Uncategorized
  10. Week 107 - Wednesday

    by , October 15th, 2014 at 08:40 AM (After a long rest)
    Yesterday morning I had an early flight from Dallas to Indianapolis and as such had to miss morning practice. I have tended to arrange my flights to accommodate a practice before I leave recently, but alas east coast travel and the time difference make that a challenge. After landing late morning I had two meetings yesterday which finished about 4pm, which gave me time for a short 45 minute dryland workout before my dinner meeting. As such I did 20 mins of ab work consisting of 4 rounds with 1 min inbetween rounds. Each round I did leg lift, planks, crunches, 1 arm and 1 leg planks, leg kicks). I did each exercise as 45 seconds on and 15 rest. I then rode a stationary bike for 15 mins and finished with a 10 minute stair master(max level).

    This is morning I swam at IUPUI. I get goose bumps everytime I swim here and so many good memories from a Big 10s and NCAAs come flooding back. They have yet to do the remodel that has been rumored but I did substantiate the rumor and they are planning on modernizing this spring. I swam with about 10 other masters this morning. The workout was primarily aerobic pace work.

    Warm up
    500 free with snorkel
    4x50 kick on 1min
    300 closed fist drill
    100 easy
    4x50 build each 50 on 1min
    6x125 pull on 2mins

    Main set
    this was a go as far on a specific time where each swim dropped 5 seconds. I did
    125 on 1:30
    125 on 1:25
    125 on 1:20
    100 on 1:15
    100 on 1:10
    100 on 1:05
    100 on 1min
    75 on :55
    75 on :50
    50 on :45
    50 on :40
    50 on :35
    25 on :30
    25 on :25
    200 easy

    Warm down
    6x100 pull with 15 seconds rest

    nothing really special to write today about my times. I felt pretty stiff and sluggish but was able to go down to the 1min on the 100. Longer than we have been swimming lately and I had to miss race pace 200 day. I am heading to Cincinnati tonight and plan on swimming at the University of Cincinnati tomorrow morning. I head home tomorrow night.

    Updated October 15th, 2014 at 08:52 AM by StewartACarroll

    Categories
    Swim Workouts
  11. Good Pace work

    by , October 15th, 2014 at 07:19 AM (Mixing it up this year)
    Yes my training is boring to some but I like knowing my pace and I enjoy working on 100's.

    500 free
    500 free kick w/zoomers
    10x10@1:30 free w/paddles & bouy went 1:24, 1:23, 1:23, 1:23, 1:22, 1:22, 1:22, 1:21, 1:21, 1:21
    500 free kick w/zoomers strong
    100 breast scull
    100 accordian drill
    100 breast pull w/flutter kick
    200 Free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  12. How to negotiate pool time for your Masters program

    by , October 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: How can I get the best deal on pool time for my Masters program?

    A: Many USMS programs lease or rent pool space for their practices or events. The lease may be for the entire pool or per lane, and the rental charge may be per hour of pool use or a flat monthly fee. Often, rental fees are the single largest expenditure of a Masters program and play a significant factor is establishing program fees for the members.

    A universal trait of a successful Masters program is that it is financially self-sustaining and proper budgeting for revenues and expenses is critical to the financial well being of the program. Negotiating the most favorable rental rate for pool space becomes paramount to keeping program fees reasonable, affordable and competitive within the surrounding market of other fitness options.

    When entering into a rental negotiation, it's important to understand the pool facility's mission. Matching your program's mission to the facility's will increase the likelihood of a favorable rental agreement. Explain what benefits you can provide the facility. Yes, you're using their pool, but you're also providing a service for the facility and for the benefit of the facility's participants. Understanding what you bring to the negotiating table is important. You can use a combination of any of these strong points at any given aquatic facility:

    • Parks and recreation: Serving the community. Identify your club as an instructor- (coach-) led group activity program that is diverse in age and gender and is inclusive of all ability levels.
    • YMCA and Jewish Community Center : Sport, health, and wellness programming. Promote your program as a group aquatic fitness activity for adults who chose to swim for a healthier lifestyle.
    • College campuses: Student sport activities. Your program offers fitness and competitive options for students, faculty, staff, and alumni. Value is placed on the networking and social opportunities for students to interact with one another as well as the professionals within and surrounding the college.
    • Private fitness and health clubs: Member benefits. Your program enhances the value of each membership by providing a professional coach who embraces all athletes, delivers expert workout and stroke technique instruction, and understands the goals and motivations of each member.
    • Public and private schools: Community education. Stress the fact that your program is designed to meet the needs of all community members who swim for exercise, want to improve their swimming technique, or want to learn to swim and become safer around the water. Your program is an educational resource for the benefit of all community members.

    In many cases, organizations give preferred status and rental rates to groups with nonprofit status issued by the Internal Revenue department of the U.S. Government. Applying for nonprofit status may be time consuming and expensive, but it might be a good option for your group. It's best to consult a tax attorney or an accountant to guide you through the process.

    If you are establishing a new program at a pool, ask the facility to lower the rental rate while you build your membership. This gives the facility an incentive to help you grow by encouraging more facility members to join your Masters program. Developing a budget of expected revenue and expenses that your program will generate should help you establish what you can afford to pay for pool rental and what increases you will able to absorb as your club membership grows.

    When possible, barter lower rental rates by having your Masters members volunteer at facility events. In many cases, aquatic facilities host events that require adult volunteers, and your program can be a great source of those volunteers, especially if they understand that participation keeps program fees lower.

    If you need more help or would like to exchange ideas, please contact Education Services.
  13. Sun-Tues, Oct 11-13

    by , October 14th, 2014 at 04:05 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 top hat drill
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    10 x 25 breast w/fins @ 100 pace @ :40
    150 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace
    200 EZ

    Total: 3200


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


    Monday:

    Drylands at the gym for an hour. Haven't done anything exciting or new in awhile bc of the shoulder.



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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warmup:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    10 x 25 burst SDK + cruise @ 1:00
    150 EZ

    3 x (25 AFAP back shooter, no fins + 75 EZ) @ 3:00
    -- 12 highs
    100 EZ

    10 x 25 backstroke w/fins @ 100 pace @ :40
    150 EZ

    descending rest kick set w/fins:
    5 rounds: (dolphin, flutter, back, dolphin, flutter)
    1 x 50 kick @ 200 pace @ 1:00 (30s)
    1 x 50 kick @ 100 pace @ 1:00 (27s)
    2 x 25 AFAP kick @ :30 (10-11s)
    1 x 100 EZ @ 2:00

    100 EZ

    Total: 3450


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


    Like Water Rat, I feel like I've been phoning in my workouts some the last couple weeks. My times have been OK, but I feel like my intensity has dropped some. I'm just not terribly motivated right now. I am thinking about NE Champs, but I'm not really wild about SCM right now when I've barely used my arms in two months ... I should really consult the USMS meet schedule. Any suggestions?
  14. Tue Oct 14 2014 SCY

    by , October 14th, 2014 at 12:26 PM (Ande's Swimming Blog)
    Monday Oct 13 2014 SCY

    Whitney Coached
    Main Pool 6:30 to 8:00 dove in on time
    swam with Jim, Mike & Paul

    Warm up
    went around 1000

    Main Set

    2 x 100 IM on 1:30
    2 x 75 k on 1:20

    4 x 100 IM on 1:30
    4 x 75 k on 1:20

    6 x 100 IM on 1:30
    6 x 75 k on 1:20

    8 x 100 IM on 1:30
    8 x 75 k on 1:20

    did a few 25s kick with a board

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 10/15/2014

    by , October 14th, 2014 at 10:52 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 X 100 2:00
    4 X 50 1:15 #4 on 2:00
    8 x 25 sprint :45
    1 X 50 easy
    100's&50's: Descend 1-4--#4 @ 100%. Choice.

    5 X 100 kick 2:15
    1 X 50 swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 1:45 1:45 --
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Round 1: stroke
    Round 2: IM (75 no free)
    Round 3: Free

    WARM DOWN: 4 X 50 easy

    4525Y
    Categories
    Swim Workouts
  16. Monday Oct 13 2014 SCY

    by , October 14th, 2014 at 10:40 AM (Ande's Swimming Blog)
    Monday Oct 13 2014 SCY

    Swam Fast Friday & Sat but not Sun

    2 Practices this morning

    Whitney Coached
    Diving Well 6:00 to 7:15 dove in on time
    swam with Alleycat Tyrone Paul & Mike
    Beside Gull, Dick, Kristy, Larry , Joe, &

    Warm up
    6 x 150

    Main Set

    4 rounds of
    300 on 3:45
    200 on 2:30
    100 on 1:15
    4 x 50 on 35
    100 easy

    Whitney Coached
    7:30 to 8:45 dove in at 7:30
    swam with Sauer next to Chris


    Warm up
    swim for till 7:54

    Main Set

    4 rounds of
    300 on 3:45
    200 on 2:30
    100 on 1:15
    4 x 50 on 35
    100 easy


    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  17. 10/14/14

    Quick solo stretch out swim before work. Nothing much here but it felt good.

    500 swim
    500 pull build
    3 x 200 IM rest 30ish
    -drill, cruise, strong by 200
    3 x 100 IM rest 15ish
    -same as above
    100 float and outta there
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    Uncategorized
  18. Much easier day today

    by , October 14th, 2014 at 07:35 AM (Mixing it up this year)
    I do have a meet this weekend with the kids. I was going to do 3 out of the 4 events I need to do for my IMX rank. 200 Back, 200 IM and 400 IM. The next kids meet is the freestyle frenzie where I can do the 500 Free which is the last even I need.

    Trying to decide which meet to do, the Zone meet in Atlanta or the Columbia meet. Leaning toward Columbia so that I can have a peaceful fun time. I will miss some of my Atlanta friends but I also have teammates traveling with me now. If you know me well you know why I avoid Atlanta meets. Hopefully that should change next year.

    500 Free
    500 free kick w/zoomers
    5x100@2:00 as 50 free/50 back w/paddles holding 1:32's
    500 free kick w/zoomers
    3x100@2:00 free w/snorkle and 6 beat kick
    200 free EZ

    Total 2500 yards

    Updated October 14th, 2014 at 08:57 PM by Donna

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  19. Mon 10/13/14

    A little breaststroke work this evening.

    2 x 200 (50 bk/50 fr) @ 3:30
    6 x 50 @ 60 (2 fr/ 2 bk/ 2 BR)
    6 x 25 kick @ 30 (went fly/bk/br)

    8 x 50 BR kick on coaches whistle
    - just working various drill/body position

    2 x 150 breast @ can't remember
    - 50 3 kicks 1 pull
    - 50 2 kicks 1 pull
    - 50 normal
    100 free EZ
    6 x 50 sprint @ 3:00 (odds BR/ evens FR)
    - I mixed in a 50 EZ with the added rest
    400 free @ 6:00
    - 300 strong, 100 push it
    150 breath 5/7/9 by 50 @ 2:15
    100 breast @ 2:00 focus on the kick
    100 IM @ 1:45 push the BR
    100 free @ 1:30 focus on the kick

    100 w/d

    3200
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  20. Back to the Drawing Board - Monday, Oct 13, 2014

    by , October 13th, 2014 at 09:16 AM (Trying to Train Smarter, Not Just Harder)
    Ok, self. Time to stop going so slow in the pool. Went to a meet this weekend, and added 4 seconds on my 100 IM, 5 seconds on the 100 breast, and 6 seconds on the 200 free. I didn't even realize how slow I was going!! Geez. I know I've been slowing down in practice, have noticed that I wasn't keeping certain intervals as easily (or at all) but didn't realize how it was really affecting me. I know I wasn't really "up" for this meet, but oh my goodness. What a terrible wake up call.
    So I'm back to making and writing down my goals. Not quite ready to publish on-line yet, as the intervals that I'm am striving for are pretty slow! Got in about 3500 today.
    600 back/free
    300 pull (hard/mod by 50)
    300 kick
    12 x 50; 4 @ :50, 4 @ :45, 4 @ :40 (these were hard)
    50 EZ
    8 x 75; kick/stroke/free @ 1:20
    50 EZ
    300 pull no paddles
    300 pull w/paddles
    100 breast; 100 free; 100 breast; 100 free
    Total 3500 SCY
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