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  1. Sarasota Y Sharks Masters 5:30 AM Workout 12/17/2014

    by , December 16th, 2014 at 01:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 4:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    4 x 25 stroke--fast-- :40 #4 on 1:00
    Three rounds. Round 1 stroke:fly, 2 back, 3 breast

    5 X 250 pull 4:00
    #1: long and smooth
    #2-3: 150 strong/100 fast
    #4-5: 200 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4750Y
    Categories
    Swim Workouts
  2. 12|15|14 LCM

    by , December 15th, 2014 at 02:04 PM (Blog)
    (wore a sleeveless wetsuit)

    WARMUP
    1000 of drills/back/kick

    SET
    4 x 100 fr on 2:00 as 50 fast / 50 easy with fins and snorkel
    • 28, 28, 28, 29

    KICK
    2 x 100 FK on 4:00 with snorkel
    • 2:10, 2:03
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout 12/16/2014

    by , December 15th, 2014 at 11:52 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 600**150 kick+50 swim X 3**

    8 X 125 IM 2:15
    Cycle 50's thru in IM order

    7 X 200 pull
    1/2: 3:00
    3/4: 2:50
    5/6: 2:40
    Rest 2 minutes and do #7 best effort

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  4. Getting your Masters program listed on Places to Swim

    by , December 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: Will my program automatically be added to Places to Swim on the usms.org website when I register a new club?

    A: No. The Places to Swim database is organized by facility and a request for each facility must be made by a club or facility contact. If your program uses multiple facilities, you'll want multiple entries.

    To submit or modify a listing:

    • Go to the Places to Swim web page
    • Enter the city and state or zip code of your location
    • Add a new listing by clicking on the link under the map
    • Modify your listing by clicking on the link under your current information

    Places to Swim is one of the most visited pages at usms.org. Viewers looking for pools with Masters programs include:

    • New swimmers
    • Swimmers relocating to a new area
    • Swimmers looking for pool or club options
    • Traveling swimmers
    • Triathletes and open water enthusiasts
    • Adults interested in taking swimming lessons

    Places to Swim should serve as a marketing tool for attracting new members to your pool and Masters program. Highlight your strengths and include the following information in your listing:

    • Location. Add the specific street address that viewers can input into their GPS devices.
    • Club name. List the club name registered with USMS.
    • Workout times. If times vary, refer to your program's website listed below.
    • Contact. Coach's name, credentials, phone number, and email address. Or, the pool contact information.
    • Website. If your program has a website, list it here for more information.
    • Miscellaneous info. This can include fee information, though I recommend referring to the website for your current fee structure. If you offer an adult learn-to-swim program, mention it here. Also, list the types of athletes your program welcomes.
      1. New swimmers (if you offer free trial memberships, list the information)
      2. Swimmers of all abilities
      3. Fitness swimmers
      4. Competitive swimmers
      5. Triathletes
      6. Open water swimmers
      7. Social group swimmers (list typical social activities)
      8. Visitors (include drop-in fee information and required USMS membership notice)


    Below each listing is the date the information was added or last modified. I recommend updating the listing as soon as new information is available or every six months if the information is the same. Why update if there are no changes? You want the modification date to be relatively current so the viewer knows that the listing is more likely to be accurate.

    In the future, USMS will be adding more features to the Places to Swim webpage to provide enhanced information for our clubs, coaches, instructors, and new and current members.

    Updated March 18th, 2015 at 10:56 AM by Bill Brenner

    Categories
    Uncategorized
  5. LPA USAS Meet

    by , December 14th, 2014 at 05:33 PM (After a long rest)
    I swam the LPA meet in our home pool today. Linda Price Applewick was a coach in Rockwall and masters swimmer at Rockwall Aquatic Masters who passed away from Pancreatic cancer 5 years ago. The meet is very special to all those who knew Linda and is very well attended. This year Linda's mother and husband attended and they received a terrific reception.

    Today ii was signed up to swim the 200 free, 50 free and the 1650 free. I ended up withdrawing from the mile due to having been gone the past two weeks, and then traveling this week, and not wanting to be a sore zombie before heading out of town again.

    I showed up a little late for warm up but still managed to get my normal meet warmup and actually felt pretty good in the water. The meet ran very quick and before I knew it the 200 was up. I was seeded with my 1:48.05 from my shave meet in January and this was the fastest seed. I was not nervous this week and felt good ahead of the race. I had a great race and won the heat by about 6 seconds going a masters best time of 1:46.90. My splits were right where I hoped they would be, going 24.97, 27.13,27.41,27.39.

    I just about had time to grab a quick warm down and then I had the 50 free. Technically this was a bad race with a slow start, bad streamline, crappy turn and another bad streamline, but still a masters best of 22.51. If I ever want to really be competitive on the 50 short course I need to work on some fundamentals like reaction time and streamlining on my starts and turns. The same thing happened today that happened at worlds and my hands separated on my entry. I think I have a lot more I can do to improve on this but I am likely not going to focus on this event for nationals.

    I am stoked about the 200 free and all the pain I went through training to do this swim and last weekends swims was worth it. That all said I am dreading the thought of more of the 16x50s at 200 race pace and 16x100s at 500 race pace. I plan on swimming some longer yardage aerobic swims while in Atlanta this week and then sitting down with Tom next Friday and discussing Christmas training and starting to think about training for Nationals. Scary to think we only have 4 months til Spring Nationals. I suspect we will do some base building over Christmas and then start building up on the race pace work again. I am not excited about the thought of the training but if it pays off its going to be worth it.

    Never ever thought I would be excited about aging up, but I am.
  6. Meet 12/13/14: 2014 New England SCM Championships

    by , December 13th, 2014 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    After a quiet summer and fall in the pool training, I came to the realization that I rather enjoy the opportunity to compete and decided to drop in on one of the three days of this annual December meet at the great facility at Boston University. Planning to just drive in the for the day, I signed up for four events knowing that the first would likely not start before noontime, allowing me to sleep in a little before heading out this morning for the big city around 7:30am. Here are some pictures (no filters) from the ride over the Green Mountains (about fifteen minutes from home) as we started our three hour trip):









    I warmed up in the four scy lanes in the diving well of the pool after checking in for my events, logging my standard 1500 yards. No starts or sprints but that's ok. I waited for about an hour before getting in another 200y before my first event ...

    100scm Back: 1:06.70 (33.04, 33.66). About a second off my fastest time a couple of years ago. I felt that I was slipping a bit on the second lap, so really tried to think about hand position on the last fifty. Solid time. Warmed down with 200y and sat down to wait for the relays and the afternoon's swims.

    50scm Breast: 39.40. A personal best time by .18! Good start and turn with a fluid-feeling stroke. I've never been a fan of this stroke, but know that I need to keep working on it. I then did an easy 200y to relax before the ...

    200scm Fly: 2:40.37 (34.33, 40.64 [1:14.98], 44.15, 41.24). Another PB by a just under 3 seconds! I did DPS fly for the first 175m, then swimming full stroke on the last length. With my lack of swimming I was struggling with the aerobic side of the 200, plus the thought behind the blocks that I always have ("why did I sign up for this?") After an easy 200y and a quick chat with my wife, I hopped in for another easy 100y before my final event ...

    100scm Free: 59.78 (29.45, 30.33). I was happy to get under a minute and felt tanked. Again the lack of solid base training lead to me being very tired (and in turn, sloppy) for a sprint to end the meet. I capped off the day with and easy 400y, bringing my totals for the day to: 450scm + 2800yds.

    So as I complete another day of competition, I am thinking that I will need to make training more consistent in the future especially for the meets that have multiple events over a number of days. I am also swimming with an extra 15 pounds over last year, so I'll need to commit to some tweaks in my nutrition as well to get my waist back in line. Overall, I am very satisfied with the meet, in particular the extra time spent with Lena talking about her trip to Germany and our family - twenty years ago we used to hop in the car and drive around and talk; it's nice to have opportunity to do that together again.

    Updated December 14th, 2014 at 12:31 AM by rxleakem

    Tags: boston, bu scm
    Categories
    Masters Swim Meets / Events , Open Water
  7. Week 115 - Friday

    by , December 12th, 2014 at 08:09 PM (After a long rest)
    With the bad weather that hit california yesterday my trip was hit. I ended up taking almost 3 hours to get from San Francisco airport to Oakland which should have been a 23-30 minute drive. Rain was so heavy that parts of the interstate were closed and traffic was diverted off the interstate. There were also mud slides in the Bay Area. I decided to cut my losses and not drive from San Francisco to Sacramento as planned today and instead decided to just fly home. The bad part as it relates to swimming was I was unable to swim yesterday and today had to swim when I got home. Today I did an easy 2k swim and felt ok. I am not sure how I will swim with the lack of sleep I have had the past two days.

    400 free with snorkel
    6x50 catchup on :50
    4x100 kick on 1:45
    6x100 pull on 1:20
    300 easy

    It's really nice to be home.
    Categories
    Swim Workouts
  8. Workout 12/12/14: noon

    by , December 12th, 2014 at 01:53 PM (Maple Syrup with a Side of Chlorine)
    My wife made it home safely from her adventure in Germany, and brought home a lot of chocolate and baked treats! We learned that flying through Newark, while a little cheaper, is not a great option due to delays and other issues.

    The kids had a snow day on Wednesday and a two hour delay yesterday, so our current exchange son has been able to experience this fun American happening. It's actually still snowing here in Vermont, although we did not get a lot of snow. Should continue into tomorrow, but my first event at BU is not expected to go off until noon so I will have plenty of time to make the three hour drive in.

    200 free/200 back/200 IM drill
    4 x (50 kick into 50 drill)
    4 x (25 DPS into 25 FAST IMO)
    200 loosen and out
    (Solo/Rec/1300 yds/35 min)
    --------------------------------
    Stretch out swim today. Off to my son's basketball game tonight, where I will probably keep the score book again. Then an early bedtime.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 12/15/2014

    by , December 12th, 2014 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 100 1:40 1:30
    4 X 75 1:15 1:10
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:15

    4 X 50 1:00
    4 X 100 1:40
    8 X 25 sprint :40
    Choice. 50's and 100's: Swim #4 swim at 100%

    6 X 100 pull 1:30
    6 X 150 pull 2:15
    100's: descend 1-3/4-6
    150's: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  10. Wed-Thur, Dec. 10-11

    by , December 11th, 2014 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:


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

    Main Sets:

    4 rounds:
    100 smooth free @ 1:30
    3 x 50 kick, descend to 100 pace @ 1:00
    2 x 25 fast swim @ 100 pace @ :30
    100 EZ
    extra 100 EZ at end of set

    12 x 50
    odds = fast @ 100 pace @ 1:00 (3 swim, 3 kick)
    evens = EZ @ 1:30
    100 EZ

    8 x 25 w/chute @ 1:00
    100 EZ

    Total: 3600


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


    Swim/SCY/Solo @ Sewy

    Warm up:


    550 various
    100 scull
    100 chest press fly
    100 kick
    100 EZ

    Main sets:

    6 x 100 backstroke kick @ 2:00
    -- stay under 130 (went mostly 125s)
    100 EZ

    6 x 75 fly/back/breast w/fins + 25 EZ @ 1:45
    100 EZ

    6 x 100 kick w/fins @ 1:45, 100 EZ at end of set
    75 kick @ 200 pace
    :10 rest
    25 fast kick

    4 x
    3 x 50 free w/paddles & fins @ 200 pace @ :50
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3750


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

    Pitt is now closed from Dec. 11-Jan. 4. Depressing ... And even though the pool is closed, I still have to coach. Not that I would want my swimmers to have to take three weeks off! I'm sure this will cause me motivational issues. But I'm getting used to them, having had them for months now. My goal will be just to stay in the water, and I'll probably do more aerobic work (see today's workout).
    Categories
    Swim Workouts
  11. Can One Person Make a Difference?

    by , December 11th, 2014 at 02:56 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    It was Thursday, November 13, around 3 p.m., when I received a concerning voice mail, “Rob, please call me. Laura’s been in an accident.”

    Many Masters swimmers know Laura Hamel from her editorials in SWIMMER magazine, our glossy print publication that she leads. Although her official title is Communications and Publications Director, she is so much more to us.

    I met Laura in 2008. She was a Masters swimmer and volunteer with a grassroots committee that was making the case for USMS to establish its headquarters in Sarasota. The proposal that Laura authored and submitted made a great impression. It was professionally produced and spoke to the opportunities available to USMS if it were headquartered in Sarasota. Indeed, our Board of Directors selected Sarasota, and I went on several location scouting trips with Laura.

    During that time, I learned that she was raising a son, also a swimmer, and that she had gone back to college in her 30s, earning a degree in organizational studies from Eckerd College. An overachiever, Laura graduated with a 4.0 GPA. She had then gone on to build a successful consulting practice helping small local businesses create their communications and publications strategies in an evolving business climate in which a digital presence was crucial to their success. She also wrote and edited for a variety of media and organizations.

    When Laura wasn’t working or swimming and volunteering with her local USMS program, she was volunteering as a USA Swimming official for her son’s swim meets. I also learned that prior to going back to college, she’d been a police officer—a street cop no less—for 10 years. All of this explains her attention to detail, time management, and organizational skills. (And her occasionally colorful language.)

    When Laura joined the USMS staff in 2009, our “office” was the local Whole Foods lounge, as renovations were ongoing at the USMS headquarters and we hadn’t yet taken occupancy. My dad taught me a valuable lesson that applies to my respect for Laura; you really discover someone’s true character when things are messy and unpredictable. Well, during that period, there were many unknowns, including our ability to migrate SWIMMER magazine from an outsourced publication to one that we produced in-house.

    Bringing SWIMMER in-house was the first and our most important step in our long-term plan to be in control of our content so that we could fulfill our vision to become the trusted resource for adult aquatics. The membership had provided us resources with the dues increase so that we could improve programs and services. Our reputation would, understandably, be in question if we couldn’t seamlessly transition SWIMMER to the national office while at the same time enhancing the quality of the publication that bears our name. Results were expected and excuses not tolerated.

    I’m incredibly proud, and from the comments we continue to receive from members and constituents, they are too, of the work that Laura has accomplished and continues to deliver as SWIMMER magazine is the trusted voice for the adult swimming community.

    After changes to SWIMMER were under way, Laura began to take on other responsibilities, such as creating our STREAMLINES eNewsletters, of which we produce 30 issues a year; establishing our social media programs; archiving our rich digital assets; scripting and helping produce award-winning videos that bring the Masters Swimming story to life, helping to redesign our flagship digital property, usms.org; and most recently, the PR efforts for our April is Adult Learn-to-Swim Month campaign. Her fingerprints are on creative projects that come out of the national office.

    There’s a truism that you can have great strategy, but if you have the wrong people, the strategy will fail. The reason our communications and publications programs have succeeded, and so many of our other programs for that matter, is because we have all-star professionals such as Laura Hamel.

    So, about that call from the emergency room on November 13. After a road bike crash that would have had tragic consequences if not for a good helmet, Laura is doing well but has a long road ahead of her with shoulder rehab. At a recent staff meeting, I had to chuckle to hear her say, “You know, I really don’t have time to be on the shelf. We have so much good going on and I want to continue to be part of it all.”

    So, my tongue-and-cheek advice to Laura is: stick to the water! Because we do, too, we do, too.
    Categories
    Staff Blogs
  12. Sarasota Y Sharks Masters 5:30 AM Workout 12/12/2014

    by , December 11th, 2014 at 01:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    2 X 50--faster-- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    4 on 1:10
    6 on 1:00
    1 X 100 swim

    4 X (4 X 50--descend 1-4--
    Round 1: free :50
    Round 2: breast 1:00
    Round 3: back 1:00
    Round 4: fly 1:00

    5 X 300 pull 4:30
    #1-4: negative split
    #5:best effort

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  13. Week 115 - Wednesday

    by , December 10th, 2014 at 09:53 PM (After a long rest)
    I went to bed pretty early last night and slept solid but felt very tired this morning. I think all the driving in and around LA caught up with me because I felt mentally fried. Today's workout was at the old ucla sunset pool which is definitely older and lesser quality than Spieker. I struggled with lane lines and currents in the pool today. Today was stroke day and I did more stroke by a country mile than I am used to doing. This was once again lcm and again all aerobic.

    Warm up
    400 free with snorkel
    400 pull
    300 kick with every 50 a 25 of kick IM order
    200 IM drill
    100 IM

    Main sets
    2x(100 IM on 1:45, 4x50 IM order drill build by 25 on 1min, 100 free on 1:30)
    3x250 (swum as 150 Fly, back, breast by 50, 100 kick) on 5mins

    Warm down
    200 easy

    With the current in the pool and my sighting challenges on back I have nice bruises down my arms and back. It was still fun and as usual I felt better at the end of practice than the beginning. Off to San Francisco tonight and I hope I am able to swim with Burlingame in the morning. This part of the trip will be crazy busy with SF tomorrow and a drive to and from Sacramento on Friday before heading home on Friday night. Oh how I crave my own bed!!!
    Categories
    Swim Workouts
  14. 12|05|14 and 12|10|14 LCM

    by , December 10th, 2014 at 02:27 PM (Blog)
    12|05

    At about 1000M a child vomited in the pool and everyone was ordered out

    12|10

    1000 warm up of drills

    5 x 100 on 2:00 with fins and snorkel as 50 fast/50 easy
    • fasts: 30, 29, 29, 28, 32

    3 x 50 fliuter kick on 1:30

    5 x 50 flutter kick on 2:00

    100 br


    Concerned about a nagging ailment. About three months ago I injured my right frontal thigh at work doing a simple activity (hopping off a maintenance stand). It immediately twinged a little, not bad, but hasn't recovered yet - probably because I am too stubborn with my dry training, even doing just high rep / low weight quad exercises. This is on the same leg that has a bum knee from an adolescent injury never medically addressed, and furthermore is about 2 cm longer. Now that I'm old, I'm at a place where I need to force myself to make the correct choice either appointment wise, doing nothing, researching, or whatever.

    Updated December 10th, 2014 at 04:38 PM by __steve__

    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters 5:30 AM Workout 12/11/2014

    by , December 10th, 2014 at 02:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    4 X 100 1:45 1:40
    1 X 200 3:30 3:20
    2 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 x (3 X 100
    Rounds 1/3: IM on 2:00
    Rounds 2/4: Free on 1:45
    Descend all rounds 1-3

    1 X 200 3:20
    4 x 50 descend 1:00
    Three rounds--pull or swim

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  16. New Orleans

    by , December 10th, 2014 at 12:59 PM (Ande's Swimming Blog)
    Southern Masters SCM Swimming Championships,
    UNO Pool -
    Dec 6 - 7, 2014

    New Orleans was fun

    I swam slow in the meet, it was small and the sessions went by too quickly. It was a well run meet, they served lunch on Sat and the people were super nice.

    Sat, I arrived late on & didn’t warm up at all for my 50 fly, went 28.2
    comparison
    50 LCM fl 2013 27.0 in the & 27.5 this past summer

    Cruised the 1 bk in a 1:06,
    32.72 1:06.74
    2 years ago I went 1:00.4

    50 free was the very next event and I only went 26.4
    think I was 25.4 last year

    Sun:
    In my 50 bk I discovered the bk flags were set at 5 meters at the starting end and 5 yards at the turn end. When I turned over at the 25 in my 50, the wall was too close and I barely had room to flip. I felt like I lost speed & momentum.
    Still went 29.5 was 29.1 last year & 27.8 the year before that

    cruised my 200 IM
    31.88
    38.94 1:10.82
    41.58 1:52.40
    32.40 2:24.80

    I should have gone to California & raced at the SPMA SCM Meet.

    I'm frustrated & disappointed, yet inspired to be much better at SC nats.
    I need to be much stronger and do more short fast timed swims in practice.
  17. Week 115 - Tuesday

    by , December 9th, 2014 at 11:20 PM (After a long rest)
    I had a pretty long day yesterday but the thought of today was a little intimidating. I had back and forth meetings in Newport Beach and downtown LA with not a lot of time between meetings for my liking. This morning I swam with the UCLA masters once again at the Spieker pool. Yesterday I was amazed at how great a pool it is and today I was even more impressed. Unfortunately the photos I took don't do the pool justice. The facility is just world class!


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    Today was the UCLA aerobic day and a number of there team did a 5k+ workout long course. Due to my work schedule and my desire to extend my taper til this weekend I swam for an hour which long course was plenty.

    Warm up
    400 free with snorkel
    300 swum as 100 swim, 100 IM drill, 100 swim
    200 swum as 50 free, 100 IM drill, 50 free
    100 swum as IM drill

    Main sets
    8x50 kick alternating back and breast kick with no board on 1:10
    4x100 free pull on 1:30
    600 free on 8:30
    2x150 free on 2:15
    300 free on 4mins
    2x150 free on 2:15
    300 free on 4mins

    Warm down
    200 free easy

    I swam everything aerobic today holding 1:15 LCM pace throughout the free parts of the main set. Just like yesterday I was a little sore but went pretty conservative.
    Categories
    Swim Workouts
  18. Workout 12/09/14: evening

    by , December 9th, 2014 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    Had a relatively quiet day today, helping to drop my daughter's car off at the shop and then going to the hospital for some lab work which will help me to lower my health premiums at work (I passed ). I was able to get the Christmas lights up outside on the front porch and the tree, as well as a kissing ball for the porch. A winter storm is hunkering down in the area, but the temps have remained high enough above freezing that we have so far just received rain. Looks like snow may start overnight and persist into Thursday, although total accumulations should not be too much in my town.

    200 swim, 100 kick, 200 swim, 100 kick
    4 x 75 on 1:15 (rotate IMO)
    1 x 50 ez
    6 x 50 Free on 1:10 (odds = DPS, evens = FAST)
    1 x 50 ez
    4 x 50 Back on 1:10 (odds = DPS, evens = FAST)
    1 x 50 ez
    4 x 25 burst and cruise on 1:00
    100 loosen and out
    (Masters/Rec/1750 yds/35 min)
    ------------------------------------

    Due to the weather I was on my own tonight. I was able to sneak in a little early due to the age group team canceling practice, and walked home in time to catch most of Rudolph with the kids.

    More info for the BU meet was posted today, including psych sheets and estimated timeline.
    Categories
    Swim Workouts
  19. Mon-Tues, Dec 8-9

    by , December 9th, 2014 at 03:30 PM (The FAF AFAP Digest)
    Monday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    good mornings, 75 x 4 x 6
    seated row, 70 x 4 x 8
    kneeling ab crunches, 140 x 3 x 12
    tricep press, 70/80 x 3 x 8
    bulgarians in streamline, 3 x 10 each leg
    leg extensions, 135 x 4 x 8
    HS hi row, 100/110 x 3 x 8 (haven't done this one in many months)
    stability ball tucks, 10
    russian twist on incline, 25 x 2 x 25

    15 minutes of stretching



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

    6 x 25 burst SDK + cruise @ :45
    100 EZ

    5 rounds w/fins:
    75 back-breast-free @ 200 pace + 25 EZ @ 1:30
    4 x 25 fast kick @ 100 pace @ :30
    50 EZ @ 1:30

    100 EZ

    8 x 100 backstroke kick w/fins @ 1:30
    -- stay under 1:05, went 1:02-1:04
    250 EZ

    Total: 3550


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

    Just as I was getting over my cold, I feel like I might be coming down with another. Lil Fort (and many kids at her school) have been home sick. I didn't have much energy today, so didn't do much fast stuff.
  20. Sarasota Y Sharks Masters 5:30 AM Workout 12/10/2014

    by , December 9th, 2014 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    1 X 200 3:30 3:20
    3 X 100 1:45 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:10
    1 X 100 swim

    3 X 75 1:15
    1 X 75 fast 1:45
    Four rounds, choice.

    8 X 125 2:00
    75 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts