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  1. Sarasota Y Sharks Masters 5:30 AM Workout 01/06/2016

    by , January 5th, 2016 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    @@@@@@@@ 75 minutes @@@@@@@@
    WARM UP:
    3 X 100 1:40
    1 X 150 2:30
    3 X 100 1:30
    1 X 250 3:45
    3 X 100 KICK 2:15

    1 X 100 easy 2:00
    3 X 50 1:15
    Four rounds. Choice.
    Descend 50's 1-3--start strong (85%) and descend from there.

    9 X 200 pull 3:00
    1-4: long and strong
    5-8: descend to fast
    #9 is swim down
    Swim Workouts
  2. Monday 1/4/16

    Short swim on a chilly night for SC. I was happy to get out early to finish moving all of my wife's plants into the garage and shed.

    400 choice (did 300 w/snorkel and buoy, 100 back/breast)

    3 rounds of
    150 build
    75 build
    50 (80%,85%,90% by round)
    25 no breather
    50 same as above
    25 no breather
    50 same as above
    25 easy
    2 x 100 pull

    10 x 50 various pacing swims

    50 float and out of there

    I did manage to do P90 core before work which felt pretty good.

    We have a "prediction mile" on tap for Sat which will test my pace work I have been working on. No clocks or watches, you predict your time and the closest swimmer wins. You don't have to go fast, just hold your pace. I am not a miler nor do I ever want to train for it but I am looking forward to this.
  3. Mon Jan 4

    by , January 4th, 2016 at 04:49 PM (The FAF AFAP Digest)


    rehab ex
    ab wheel roll outs w/knees on bosu, 3 x 15
    straight arm dips, 90 x 3 x 15
    single leg squats on high box, 3 x 6 each leg
    zercher squats, 75 x 4 x 6
    HS hi row, 140 x 4 x 5
    supine backstroke pull on cable machine on yoga ball (legs straight, feet together), 25 x 2 x 8 each arm
    pull up negatives, 2 x 5
    back extensions w/plate, 25 x 1 x 10 (forgot to do other reps)
    explosive leg extensions, 105 x 3 x 15

    Swim: 1200 EZ


    I'm already sore from that! Getting back to drylands after NE Champs has been taxing, especially trying to add a short core session into the routine. I also need to get back to foam rolling and stretching. Didn't even think about that over the holidays.

    I've been looking at the meet calendar trying to decide what meets to swim in the next 6+ months. The best options seem to be:

    Jan 24: SCY @ University of Buffalo
    Feb. 13: SCY @ Miami U of Ohio
    Mar 5: SCM Albatross Meet @ Bethesda
    Apr 2: SCY Huntington Meet @ Ohio St U
    Apr 9-10: SCY Zones @ Mason
    Apr 28-May 1: SCY Nationals @ Greensboro
    May 20- 23: Canadian nationals (I would only go if it is SCM)
    July 9-10: LCM Terrapin Cup @ U of Md (very early start)
    July 21-25: SCM, USA Masters Games @ Greensboro (assuming it is USMS sanctioned)
    July 30-31: LCM, South Central Zones @ Texas A&M

    I obviously can't go to all of these. I can't say that I'm all that excited about SCY zones and nationals since I'll be 54.9. It probably only makes sense to go to one of them. If I went to Zones, there would be plenty of time to re-boot and re-taper for Canadian Nationals. But some of the Pitt folks are actually talking about going to USMS nationals, which might change my thinking ... Though only 3 weeks between USMS Nationals and Canadian nationals is a very short turnaround. Probably inadvisable ... Any thoughts? For now, I'm just going to focus on the first two meets on my list. I really think I should head up to Buffalo bc I don't want to wait until March to race.

    Updated January 5th, 2016 at 06:33 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  4. Mon Jan 4

    by , January 4th, 2016 at 04:21 PM (Senior Sprinting)
    400 warmup
    8x50 on about 5:00, 50 ez in between
    1. 25f/25e from blocks
    2. 25e/25f with f+p
    3. 25e/25f with f
    4. 25e/25f
    5. 25e/25f kick w fins (no board)
    6. 25e/25f with f
    7. 25e/25f
    8. 25f/25e from blocks
    50 ez
    50 nb
    Swim Workouts
  5. 1|4|16 SCM / drylands

    800 easy

    11 x 25 fr on 5:00 (plus 25 easy br)

    Used a conservative timing method: By hitting the START on my watch while UW then going, then instead of a finishing touch at the wall, I just touched the STOP on the watch and took note of time. The actual times can't be slower than posted, but it was still ego busting.

    Fastest was 14.80, slowest was 15.60

    Interesting that three were done using a dolphin kick free, with fast turnover, and they had faster average times and I felt less winded afterwards.


    Raceclubs yoga for swimmers - core
    Raceclubs yoga for swimmers - legs (had to stop half way in to this one because lunch was over with)

    Updated January 4th, 2016 at 11:21 PM by __steve__

  6. Sarasota Y Sharks Masters 5:30 AM Workout 01/05/2016

    by , January 4th, 2016 at 12:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    %%%%%%% 75 minutes %%%%%%%%%
    WARM UP:
    12 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30

    350 kick + 50 swim
    kick: 50 moderate/50 fast

    3 X 100 IM 1:45
    4 X 25 fast--choice-- :30 #4 on 1:00
    Three rounds

    1 X 300 4:30
    1 X 200 3:00
    1 x 100 1:30
    Two rounds--pull
    Last 100 is your warm down
    Swim Workouts
  7. Week 171 - Monday

    by , January 4th, 2016 at 09:34 AM (After a long rest)
    I felt very sluggish yesterday and think I am fighting a bug/virus. I went to bed nice and early and slept well and felt much better this morning. Just as well really because today was a hard practice.

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

    Main sets
    8x75 kick on 1:10
    6x(200 free with paddles on 2:10, 2x50 back on :40)
    100 easy
    12x25 streamline back kick underwater with fins
    10x50 on :50 odds DPS, evens doggy paddle down and DPS back

    Warm down
    200 easy

    The kick set was a tough transition from warmup to main set and I was ho,ding 1:00. i was 1:58 on the first 200 and then held 2:02/2:03 on the rest. I was :33/:34 on the back 50s with very quick transition to paddles. My legs hurt pretty bad on this set and I tried 6 beat kicking throughout. The underwaters were tough but I made them. I was ho,ding 9/10 strokes per length on the DPS on the 50s.
    Swim Workouts
  8. 1|3|16 drylands

    Sunday run - 1.5mi (11:15)


    LP / DBBP superset
    • 6 sets of 10 (ea)

    Kneeling DBDL on bench
    • 3 x 10 ea

    Side kicks using stationary leg press machine
    • 1 x 10 ea

    Lat pulldowns easy
    • 1 x 20

    cable rows easy
    • 1 x 10 ea

    Leg curls / extensions superset
    • 1 x 10

    Back extensions
    • 1 x 20

    Cable pulldowns easy
    • 2 x 15 ea

    helicopter hip exercise with 5 lbs tied to each shoe lace
    • 1 x 10 ea

    Updated January 4th, 2016 at 10:51 AM by __steve__

  9. Sun Jan 3

    by , January 3rd, 2016 at 09:43 PM (Senior Sprinting)

    400 warmup
    4x50 uwk w fins on 2:00
    8x50 on 1:15 (45s, keep HR~120)
  10. Sat Jan 2

    by , January 2nd, 2016 at 10:17 PM (Senior Sprinting)

    400 warmup
    3 x 4 x 12 1/2: free, fly, kick
    8 x 25 w fins: e/f, f/e, e/f, f/e, 2 x build, 2 x max tempo
    4 x 12 1/2 free
    50 ez
    50 nb
  11. Week 170 - Saturday

    by , January 2nd, 2016 at 09:22 PM (After a long rest)
    I had a great nights sleep but woke up with a sore muscle on the inside of my left leg. I guess I slept in it strangely or something but even now I can still feel it. It did not interfere with swimming but I imagine if I did breast stroke it would be uncomfortable. If it's not one thing it's another.

    Today was was our normal Saturday race pace set and despite not hitting my goal time for all 16 I got further than last week and I think a few more attempts I will be back to making all of them at which time we will start reducing the send off time.

    500 free with snorkel
    12 X 50 drill/build on :50
    16x100 free on 2mins at 500 race pace
    500 free with snorkel

    The first few were tough today before hitting a groove and I was able to hold :56s until #12. I failed on 13 going :58 but instead of skipping I went easy on #14 and then went :57 on #15 and finished with a :55 on the last one. I was really tired today and throughout the afternoon I have felt like I am fighting a bug. Fingers crossed a good night of sleep and I will be back in my groove.
    Swim Workouts
  12. Fri-Sat Jan 1-2

    by , January 2nd, 2016 at 07:23 PM (The FAF AFAP Digest)
    Friday: Drylands: mini core

    Saxon side bends, 10 x 2 x 15
    power wheel standing roll outs, 8
    TRX forward & backs with forearms on bosu, 2 x 25
    TRX pendulums, 2 x 25
    TRX saw pikes, 2 x 15
    supine flutter kicks on bosu, 100
    supine bench press w/DBs on bosu with straight raised legs, 20 x 2 x 15

    3 miles on treadmill

    Saturday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins
    100 EZ

    Main sets:

    4 x 25 burst + cruise @ 1:00, 50 EZ

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

    fast broken 100 IM, :15 rest @ 50
    150 EZ

    broken 100 fly w/fins, :10 rest per 25
    -- this was awful, couldn't really do the last 25
    100 EZ

    2 x
    10 x 25 fly w/fins @ 100 pace @ :45
    50 EZ

    100 EZ

    10 x 25 flutter kick, hold best average @ 1:00
    200 EZ

    Total: 3350


    Whew, I'm tired from that effort. I am definitely not in fly shape. If I can't do a broken 100 with fins (though I was tired), it's tough to see how I could do it that well in a meet even in SCY. I can't seem to stay UW in a 100 as long as I used to ... I think I'd have to work on breathing every stroke, which I'm not sure is the best fit with my stroke. Something to mull over.
  13. 1|2|16 SCM

    6 x 50 on 2:00 done as:
    • 22m UWDK / 25m easy fr

    4 x 50 on 3:00 done as:
    • 25m UWDK / 25m easy fr

    10 x 30 on 1:00 as:
    • 15m fast fr / 15m easy br

    5 x 30 on 2:00 as:
    • 15m fast fr / 15m easy br

    5 x 30 on 2:00 as:
    • 15m dive from side fast fr / 15m easy bk

    10 x 12.5m on 1:00 fast UWFK

    The UWDK's were done at a pace to hold the UW distance - just 0:20's+ - and work on form. Took about 20 kicks for both sets (22m and 25m).

    Right hand is painfully numb. been like that off and on for awhile, and it's from the shoulder. Unfortunately I irritated it at work last week. I can see a visual difference between left and right shoulder - a small group of the right deltoid has atrophied. Don't know what to do. I'll carry on for awhile and see how it goes.

    Updated January 3rd, 2016 at 12:58 PM by __steve__

  14. Workout 01/02/16: morning

    by , January 2nd, 2016 at 02:13 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a quiet day off for the New Year with the family [the new Sherlock on PBS was great last night] and prepared for Masters practice this morning, after grabbing breakfast with my son. With our max time of 90 minutes I have been talking up 50 x 50's and we had a good crew come out today. I brought some tunes to play during the swim to keep everyone on track, and Greg was the keeper of the tally...

    200 swim/100 kick/100 pull
    2 x 25 drill [things to think about during the swim]

    50 x ? on 1 minute
    [all choice, 25/50/75, drill or toys optional]
    I did 30 x 75s, 20 x 50s for a total of 3250 yds

    200 loosen and out [I did 300]
    [Masters/Rec/4000 yds/75 min]

    A great challenge set for our group as the main set is over what we typically swim in an hour's practice, and everyone made it! I swam with Greg and Robert, Meg and Kevin were in the middle lane, and Rachel and Melissa were in the far near lane (remember that the Rec is a 6 lane pool set with just two lines). I used the snorkel, pulled and used Agility Paddles along with some stroke 25's during the 75's, and kicked and full strokes during the 50's. Everyone did a great job counting down the number of swims and encouraging each other throughout, and the crew surprised me with a card and gift after the swim. It's amazing how much swimming with the team pushes me to swim more and I think that it helps others to do the same. I am really proud that we all rocked this challenge, and am looking forward to seeing how everyone does with the One Hour Swim at the end of the month.

    Updated January 2nd, 2016 at 06:44 PM by rxleakem

    Swim Workouts
  15. Fri Jan 1

    by , January 1st, 2016 at 11:01 PM (Senior Sprinting)
    400 warmup
    16x50 on 1:10, alternate free (perfect stroke, 35ish) and kick w board (50ish)
    Swim Workouts
  16. Week 170 - Friday

    by , January 1st, 2016 at 01:27 PM (After a long rest)
    My daughter and I went for massages yesterday. It was her first real massage and I think she will be back for more! She and I are alike and according to the masseus we are both knotted in the same place; shoulder, back and neck. I suspect this is typical swimmer muscle areas. She did great and followed instructions with water and today is not too sore. I have had a small pain in my trees major for sometime and the last couple of times I have had a massage she has worked in this. Last night she went right to it and it hurt a lot but as has been the case after previous massages I feel so much better the next day. After our massages we had a nice family dinner with my wife, kids and parents and then I did my normal fall asleep on the couch as everyone watched tv. I headed to bed around 8:45pm and did not even make it to 9pm let alone midnight. I guess I saw in New Year in Greenland or there abouts!

    Today a group of us met up for a dryland workout. I choose to do an aerobic focused workout consisting of the stationary bike and the vasa trainer. I really felt good today.

    2x(30 mins at 100rpm and heart rate of 110ish, 10 mins at medium intensity on vasa trainer)

    On the stationary bike I struggled getting my heart rate up and assumed the bike heart rate monitor was off. One of my training partners offered to lend me his Mio watch that has a heart rate monitor and it confirmed that my heart rate was at 110. I checked it after the bike and again after the vasa trainer and it was pretty much the same. This seems low to me since I was sweating pretty good. One of the guys said I was just in good shape which I guess could account for it. I may start keeping a heart rate log but I know I struggle with a watch in the pool so maybe I will just do it on dryland workouts or will manually count in the pool. We shall see.

    We are off to a masters New Year's Day party which s always good fun!
  17. Thur Dec 31

    by , January 1st, 2016 at 01:07 PM (Senior Sprinting)
    Bridge Athletic

    SCY/LCM combo
    250y warmup
    2 X 100m: SDK w fins 30m (under bulkhead), surface for 5, 15 SDK, then reverse.
    2 X 100m: nb 25y, over bulkhead, ez 25, then reverse.
    3 x100y IM on 2:00, 12 1/2 UW on each lap
    100 ez
    50 nb

    Updated January 1st, 2016 at 04:42 PM by Doug Martin

    Swim Workouts , Strength Training and Dryland Workouts
  18. Thursdayi Dec 31

    by , January 1st, 2016 at 11:41 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins
    100 EZ

    Main sets:

    4 x 25 burst + cruise, 50 EZ
    4 x 25 stroke rate drills, 50 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- the pool was packed and I was splitting a lane so I opted for
    -- 2 breast, 6 flutter kick (no fins)
    -- I couldn't see my times bc the clocks were not synched
    -- my flutter kick is much worse than my dolphin kick, so probably should work on it more
    100 EZ

    Jim & Bill arrived at this point, so I swam one set with them and then went back to sprinty things.

    10 x 50 @ 1:00
    -- I did 2 x (4 x 50 DPS w/paddles + 1 x 50 EZ)

    6 x 25 power kick w/drag sox (Bill tried some with me)
    6 x 25 shooters w/drag sox & fins
    150 EZ

    8 x 25 w/paddles, fins & parachute
    150 EZ

    Total: 3400


    It was a mob scene at the pool yesterday. There were only three lanes for lap swim with 50+ kids in the other three lanes -- my worst nightmare. But I managed to split a lane or share with Jim & Bill for the most part. I'm pretty tired from that effort so will pass on the pool mob scene today.

    I failed at staying up until midnight last night, despite a gaggle of loud girls at our house for a sleepover. Mr. Fort and I re-watched the two latest Star Trek movies to continue our debate over which series is better -- Star Wars or Star Trek.

    Updated January 1st, 2016 at 04:45 PM by The Fortress

  19. Partners (January-February 2016)

    by , January 1st, 2016 at 01:00 AM (SWIMMER Editorials)
    U.S. Masters Swimming is fortunate to have great corporate partners. Some companies come and go; others have supported us for years. We’re grateful beyond measure for our partners—as a nonprofit membership association, we depend upon their support to offer more and better benefits to our members.

    Sponsorship goes beyond writing USMS a check and getting ad space in SWIMMER magazine. Partners also provide products for special initiatives. Speedo gives hand paddles to coaches in Level 1 and 2 certification. FINIS provides coaches with several of their unique products, as well as donates directly to the Swimming Saves Lives Foundation. Aqua Sphere has given fins to coaches in certification classes. created an entire line of USMS-branded products and donates goggles to Swimming Saves Lives Foundation grant recipients.

    Our competitive members are familiar with nutrition partner P2Life, which provides samples of their products on deck at our national events. At those same events, personal product partners TRISWIM and Malibu C have stocked the locker rooms with chlorine-removal shampoos, conditioners, and lotions—much to the delight of swimmers—who are grateful for one less thing to pack.

    Agon, Nationwide Insurance, and Malibu C have provided generous gifts and convention supplies for volunteers at our annual meeting. TYR and Speedo have provided polo shirts and hats for officials and staff at national events. And anyone who participated in Go the Distance between 2010 and 2014 received prizes from Nike for just meeting their mileage goals. If you’ve competed in a pool event since 2011, Active Network has made it easier for your results to be posted to our Top 10 database. And every year for the past five years, Colorado Timing Systems has donated four digital pace clocks to USMS clubs.

    Most of our partners also provide discounts to USMS members. New partners this year, Rudy Project, XX2i Optics, and dryrobe, are offering discounts for USMS members, with special pricing for coaches. Also new this year, open water adventure company SwimTrek will be offering expanded trip options in North America. Nationwide Insurance offers a member discount on auto insurance—who among us doesn’t need that? And Endless Pools helped Indiana University with a custom pool for research purposes.

    So, as well as ads in SWIMMER and exposure to our members at events, what do our partners get from us (besides our immense gratitude!)?

    We try to find creative, sensible ways to connect you, our members, to our partners. We do this with targeted promotions and offers on products you’re likely already interested in. Each issue of our eNewsletter STREAMLINES contains an advertorial— an article researched and written by a partner on a swimming topic that concludes with how a particular product might be of interest to you.

    How do they know you might be interested? Many owners and employees at our partner companies are swimmers, triathletes, and USMS members themselves. They aren’t just trying to sell products: They’re living and working in the aquatics world with the same passion for performance, quality, and the excitement of seeing others succeed—whether that success is learning to swim for the first time or breaking a world record—as we have. And that makes for a beautiful partnership.

    So the next time you’re considering a purchase, please consider supporting these companies that make it possible for us to fulfill our mission of promoting health, wellness, fitness, and competition for adults through swimming.

    Updated September 1st, 2016 at 11:27 AM by Editor

    Staff Blogs
  20. Week 170 - Thursday

    by , December 31st, 2015 at 06:10 PM (After a long rest)
    I had another good nights sleep. I think this was partly due to my sons choice of movie last night. We decided to do a family movie night and persuaded my son to join us by giving him the right to choose the movie. Of course, he had to choose Terminator Genisys which put me to sleep within 15 minutes. Immediately after the movie I went to bed and slept like a baby. I woke up feeling pretty good.

    Today was another dryland workout and once again I used my new power roller or as I now like to refer to it "the wheel of torture".

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out
    5 mins on stationary bike
    5 mins on elliptical machine
    5 mins of one leg pushes on vasa against the wall(10 pushes per leg)

    i really worked the abs and vasa today and was hurting so bad it took me a good 3-4 minutes to get up after the last round of abs.