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  1. Friday, May 2, 2014 11:15-12:00noon

    by , May 2nd, 2014 at 05:33 PM (Fast Food Makes for Fast Swimming!)
    Warmup
    200 Free/50 Kick
    150 Free/100 Kick
    100 Free/150 Kick
    50 Free/200 Kick
    (1000/1000)

    4 x 125 Free Pull @ 1:35
    4 x 100 Free Pull @ 1:17.5 <-- see what I did there??
    4 x 75 Free Pull @ 1:00
    (1200/2200)

    50 Fly fast
    50 EZ

    ----------------
    2300 Yards

    I would've gone more but I was already running on fumes of energy since my last meal was almost 18 hours earlier at my 6:30 lunch hour at work last night. Time for McD's!!!
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  2. 05|02|14 LCM recovery, drills and kick

    500 free very slow
    50 FK fast
    50 FK easy
    400 drill
    50 FK fast
    50 FK easy
    400 drill
    50 FK fast
    50 FK easy
    400 drill/slow free/back
    50 FK fast
    50 Br K
    400 drill (short fins)
    50 FK fast
    50 Br K
    400 drill (short fins)
    50 FK fast
    50 Br K
    400 drill/slow free
    50 FK fast
    50 Br K
    300 drill (short fins)

    3800 m, most with HR < 115 BPM

    At times the slow free was very slow, like 1:00+ for a 50. It was done as a drill for the sensation of water in a propulsive and streamline sense.

    The fast kicks weren't AFAP, maybe 90% E. For the last 5 - 10m of them (50 FK's fast), it felt as if acidosis wanted to occur but only a small amount was manufactured. I even bumped up the E to the wall to see but the legs were fine. Must be a sign of training adaptation, and though lactate toleration work is geared more for 100 -200's, this may become useful for my LCM 50.
    Interestingly, my flutter kicks kept getting easier, and to a point, faster, up to when I got out of the pool.

    Updated May 2nd, 2014 at 06:25 PM by __steve__

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  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/05/2013

    by , May 2nd, 2014 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 150 2:15
    3 X 100 1:30

    4 x 100 kick 2:154
    6 X 50 kick 1:00
    1 x 100 swim --

    4 x 250 IM 4:30
    Rotate 100 of each in IM order

    LCM
    1 X 200 3:20
    4 X 100 descend 1-4 1:40
    Two rounds, pulling

    WARM DOWN: 4 X 50 easy

    4400 Y/M
    Categories
    Swim Workouts
  4. Friday, May 2, 2014

    by , May 2nd, 2014 at 09:27 AM (Trying to Train Smarter, Not Just Harder)
    Rained out on Wed & Thurs - good thing I swam Tues
    Apparently the heater broke, and the water temp was 75 - went to another pool and swam by myself. MUCH better.

    2 x 600, first one 100 free, 25 back/breast; second one pull
    2 x 500; alt 100 IM & 100 kick on 1:40 & 1:50 w/zoomers
    2 x 400; swim, speedplay by 50's, 2nd one faster than the 1st
    2 x 300; breast/free
    2 x 200; pull no paddles
    4 x 50 @ :45
    100 easy

    Total: 4300 SCY
    Categories
    Uncategorized
  5. Long Course Friday

    by , May 2nd, 2014 at 08:37 AM (Mixing it up this year)
    But it was crowded today. Kathy and I are used to sharing a lane but today we were joined by one of the kids from SST and one other triathlete who has been swimming on his own lately instead of with the tri team.

    500 free
    500 free kick w/zoomers
    3x200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers basically done on a 1 minute per 50 interval so that I was on Jackies interval
    10x50@1:00 free w/paddles & bouy long and loose
    500 free w/zoomers
    6x50 from block 15m fly sprint then easy free
    100 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  6. Week 83 - Thursday

    by , May 1st, 2014 at 06:40 PM (After a long rest)
    Today I managed to grab a short swim in the hotel pool. The pool was a decent size for a hotel but had no markings in the bottom which made turning particularly challenging and had no gutters which meant it was very choppy. I still managed to get a couple of thousand in(based on time since I have no idea how long the pool was). Both my shoulders have been bothering me on and off for the past month. Nothing bad but general soreness. Today my left shoulder which had been sore the last couple of days was fine but instead my right shoulder was sore. I will try to get a another workout in tomorrow so I stay wet.

    Updated May 1st, 2014 at 08:20 PM by StewartACarroll

    Categories
    Swim Workouts
  7. May 1

    by , May 1st, 2014 at 05:54 PM (The FAF AFAP Digest)
    Wednesday, SCY/Solo @ Sewickly

    Warm up:


    600 various
    150 scull
    4 x 50 DPS free w/paddles @ :50
    50 EZ

    Main Sets:

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

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

    4 x (75 AFAP + 175 EZ)

    5 x 25 AFAP kick w/board & fins + 25 EZ @ 1:15
    200 EZ

    Total: 3250


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

    Managed to get a half way decent workout in. Either my times were slow (certainly possible) or the pace clocks were slightly unsynched. Unfortunately, prolonging my streak of bad luck, I came down with the stomach bug that's been going around. Needless to say, I am on the couch today.

    Updated May 1st, 2014 at 06:14 PM by The Fortress

    Categories
    Swim Workouts
  8. Assorted April training musings

    by , May 1st, 2014 at 04:57 PM (Pete's swim blog)
    Daily blogging is too much for me. I'm going to try monthly. Maybe that will work... maybe not. At least there will be more things to blog about.

    Set of the Month: Russel's dream set. Russel used to swim with us some mornings when he was in high school. He coaches now and we hear from him from time to time. Occasionally, sets come to him in dreams. Last time Roger spoke to him, he revealed the third of his "dream sets".

    4 x 125 - 2:10, 50 Kick/75 IM
    4 x 125 - 2:05, 50 Free/75 Kick
    The 50s slide through the 75s. So, the first 4 look like this:
    #1: 50 Kick/75 IM
    #2: 25 Fly/50 Kick/25 Bk/25 Br
    #3: 25 Fly/25 Bk/50 Kick/25 Br
    #4: 75 IM/50 Kick

    Team stuff: We are up to 5 Davids now (2 are very new). I checked this out on the Internet (so it is true!). 2.363% of all males are named David. So statistically, we should have about 211 men on our team. We actually have 8.

    April focus: I'm currently rebuilding both my breaststroke and freestyle. The breaststroke project is a frustration from hard effort and minimal results over the last few years. My kick is great but my pull is inefficient. So, I'm working harder to reduce my strokes per length. Things have gone well in this regard. In warm-up, cool down and easy swims, I limit myself to 4 strokes per length when I swim breaststroke. When I really focus on being efficient, I can make 3 and sometimes get close to 2. In 200 IMs and hard 100s, I've gone from 8 strokes per length down to about 6. When I'm tired, I go back to 7 sometimes. Am I faster? Hard to tell but I don't think I'm slower.

    Freestyle is a bit different. I've made significant speed gains over the last few years in freestyle. I dropped another 13 seconds off my 1650 earlier this year. Why change now? Well, I think there are limits on my current stroke. I have no glide, my kick feels out of synch and I'm primarily shoulder driven. To attempt to change things, I'm swimming all "easy free" and warm up free as catch-up stroke. 25 no breathers are all catch-up as well. All other sets, I'm just swimming like I normally would. This has been frustrating since it just doesn't feel right and it is significantly slower. But after a couple weeks, my catch-up stroke got better. It still isn't very fast but it isn't awkward anymore. Occasionally, I can get into a 3/4 catch-up rhythm when I swim regular sets so maybe this is working.

    Timed swim of the month: 400 IM Kick - 6:15. My kick has improved a lot over the last year. Still, 200s with effort come in at 3:15-3:20. Given that, a 6:15 was pleasantly unexpected.

    Painful set of the month (swim at your own risk):
    1 x 125 - 2:00 (1st 25 back)
    1 x 50 Easy Fly - 1:00
    1 x 125 - 1:50 (1st 25 back)
    1 x 100 Easy Fly - 2:00
    1 x 125 - 1:45 (1st 25 back)
    1 x 200 Easy Fly - 4:00
    1 x 125 - 1:40 (1st 25 back)
    1 x 250 Easy Fly - 5:00
    1 x 125 - 1:35 (1st 25 back)
    1 x 350 Easy Fly - 7:00
    1 x 125 - 1:30
    1 x 450 Easy Fly - 9:00
    50 Easy
    Repeat

    I targeted a 1:30 pace for the fly. Decided to make the 450 a 500 on the second round because it makes no sense to get that close to a 500 fly and not just go the extra 50 yards.
    Categories
    Swim Workouts
  9. Thursday, May 1, 2014 9:45-10:45am

    by , May 1st, 2014 at 04:30 PM (Fast Food Makes for Fast Swimming!)
    I've been sick since Monday afternoon, with some kind of head cold/congestion/blah. It forced me to miss work both Monday and Tuesday, and I made myself go to work on Wednesday just so I wouldn't have to bring a doctor's note for my absenses. I didn't go to the clinic, just toughed it out the man way with meds, rest, water, and Gatorade. And plenty of video gaming on my tablet :-)

    I still have a stuffy nose and throat garbage, but went to the pool anyway today since physically I'm feeling just about normal. We all know what it's like to swim with nose and throat issues...yummy!! :-P

    Warmup
    5 x 300 SKIPS (swim, kick,IM, pull, swim)
    (1500/1500)

    6 x 200 Build an IM by 25s @ 3:10
    25 Fly/175 Free, 50 Fly/150 Free, etc.
    (1200/2700)

    4 x 50 Flutter Kick w/ board @ 1:00 gradual ascend to slow heart rate
    went :50, :53, :58, 1:05
    100 EZ Free

    ------------------
    3000 Yards


    That was good. I managed to keep all of the IM builds in the ballpark of 2:30s, regardless of the stroke combos/free distance I was on. Went a 2:32 on the last one which I felt was great. I'm glad I gave myself a generous interval, cause I was huffing and puffing on the wall between each rep.
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  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/02/2013

    by , May 1st, 2014 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 :50
    two rounds

    2 X 200 kick 4:15
    2 X 100 kick 2:15
    1 X 50 swim

    3 X 100 2:00
    1 x 200 free 3:30
    Four rounds.
    100's: #1 50 fly/50 back
    #2: 50 back/50 breast
    #3: 50 breast/50 free

    LCM
    12 X 50 1:20
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4450 Y/M
    Categories
    Swim Workouts
  11. National Volunteer Week (May-June 2014)

    by , May 1st, 2014 at 01:00 AM (SWIMMER Editorials)
    The second week of April was National Volunteer Week. Not only did this dovetail nicely with our “April Is Adult Learn-to-Swim Month” campaign, but National Volunteer Week has been around almost as long as USMS has. Established in 1974, the week serves to encourage people to get involved in their communities. Points of Light, the volunteer organization that has sponsored the week since its inception, has this on its website:

    “National Volunteer Week is about taking action and encouraging individuals and their respective communities to be at the center of social change—discovering and actively demonstrating their collective power to make a difference.”

    There’s no doubt that our members have been a force for good in communities across the country. Local USMS volunteers work all year long to make Masters Swimming the best possible experience for their members. We’re grateful for the people in every club and workout group who make things happen on a daily basis for their fellow swimmers. And it works—we have the letters and emails to prove it.

    But it doesn’t stop there. Our national-level volunteers build upon the hard work of the local volunteers and make it possible for USMS to accomplish great things. The Coaches Committee works tirelessly to train and support USMS coaches who are on deck every day changing lives. Many of the letters we receive are because a coach has had a significant impact on someone’s life.

    The number of hours the Championship Committee dedicates to our national meets rivals their day jobs. The Sports Medicine and Science Committee provides valuable healthcare information at those meets, in addition to reviewing medical and science articles and topics throughout the year for all our publications. The Officials and Rules Committees are always deeply involved in our events—be sure to thank your meet officials when you see them on deck.

    The Fitness Education Committee administers the USMS fitness events and searches for ways to connect with noncompetitive swimmers. The Open Water and Long Distance Committees oversee all things open water and our longer pool events. And probably the most relevant for National Volunteer Week, the Recognition and Awards Committee exists to celebrate and honor our USMS volunteers and recognize their service to our members. The History and Archives Committee collects information and images from all our events, so that the Masters Swimming journey is preserved for our future members.

    It doesn’t stop there—running an organization this large also requires countless hours put in by the less visible, but critical, Audit, Compensation and Benefits, Finance, Governance, Investment, Legislation, LMSC Development, Policy, Records and Tabulation, and Registration Committees. Our Board of Directors and Executive Committee and Swimming Saves Lives Foundation are also all-volunteer, and their vision has helped bring USMS to new heights.

    If you have the time, get involved at your local level—you’re needed there. And if you’d like to volunteer at the national level, you can find more information at usms.org/admin/content/volunteer

    Updated July 1st, 2014 at 11:34 AM by Editor

    Categories
    Staff Blogs
  12. Week 83 - Wednesday

    by , May 1st, 2014 at 12:35 AM (After a long rest)
    I got back from California late last night and did not get to bed until after midnight. When my alarm went off after about 4 hrs of sleep I was feeling pretty awful. I ate and then went to the pool. I did not feel too bad in the warmup but when I started to push the main set I was very tired. Despite this I worked as hard as I could and ended up with a pretty good workout. I felt much better today even without the sleep than I did the past two days.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    main sets
    6x(100 swim on 1.10, 50 kick on 50)
    10x100 best average on 2mins
    200 easy
    6x100 kick on 1.45

    warm down
    100 easy

    total 3500scy

    i swam the first main set aerobically and swam the 100s on 1.02 and the 50s kick on 42s. The best average set was very tough today and I held mainly 56s except the first 3 where I was 55s. The kick I used somewhat as a recovery holding 1.27s.

    Today I had to travel to west Texas and I will be swimming in an outdoor short hotel pool tomorrow and Friday. I brought bungee cords with me so worst case I can use these as resistance swimming based on time.

    I also found out this morning that my coach entered me in all the free events from the 50 to the 1500 and the 200 back in this weekends USAS meet. I was expecting to swim the 50 to the 800 free and was not expecting the mile and the 200 back. This will be a good bench mark on where I am with training for worlds but I am guessing I will be pretty tired by Sunday night.
    Categories
    Swim Workouts
  13. Tuesday 4/29/14

    Tuesday 4/29

    AM only SCY + Weights

    Swim:

    300 swim every 4th 25 scull w/ snorkel
    300 pull w/ buoy + paddles
    200 swim every 3rd 25 scull w/ snorkel
    200 kick w/ board
    4x25 @ :30 V.S.
    100 EZ

    2x
    200 @ 2:20 AE
    150 @ 1:45 AE
    100 @ 1:10 AE
    50 @ 1:45 FAST FR kick w/ board (:37, :38)

    300 EZ

    Total: 2500

    Weights:

    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    2x(3x10) "empty cans" (5, 5)
    Categories
    Swim Workouts
  14. Workout 04/30/14: evening

    by , April 30th, 2014 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    It's been a damp and cold day here in the northeast, so I hunkered down next to the pellet stove to work on two papers for my Bible class. Finished my Pneumatology paper and pushed past the half-way mark of my research paper. The last class is tomorrow night, and since I am auditing I'll just hand it in the following week when the kids take their exams.

    I received a note that the school was hosting a pizza lunch and movie with the president, so Lena and I went over and watched Monumental, Kirk Cameron's film from a few years back. It was a great look at the plight of the Pilgrims, and a lot different than I remember learning about in school (although I rocked out the big yellow buckle in a 2nd grade play). I'd recommend checking it out if you have access to it.

    After watching my niece in her swim lesson, I did the team workout from last night:

    700 warmup
    3 x
    - 50 kick/200 swim/50 pull

    4 x 75 on :20sr
    100 loosen
    (Solo/Rec/1900 yds/30 min)
    --------------------------------

    It ended up being family/lap swim, and there was some traffic in the lap lane. Oh well. Went into work from 6-8 to count narcotics during our annual biannual inventory, then came home to relax for the night .
    Categories
    Swim Workouts
  15. 4|30|14 scm slow recovery day

    3100m

    half was slow freestyle, other half was flutter or drill kicking

    HR never exceeded 120 BPM
    Categories
    Uncategorized
  16. Tuesday, April 29, 2014

    by , April 30th, 2014 at 04:47 PM (Trying to Train Smarter, Not Just Harder)
    Got lucky this morning and had a workout partner! Jenna always kills me off! Gym for weights & core first, then an hour at the pool.

    900 warm-up (100 free, 25 back/breast; repeat x 6)
    2 x 200 Pull
    The Rob:
    4 x 50 @ :45
    3 x 100 IM @ 1:45
    2 x 150 @ 2:15
    200 IM twitch
    1 min rest
    200 Pull @ 3:00
    2 x 150 IM twitch @ 2:20
    3 x 100 @ 1:25
    4 x 50 kick @ 1:00
    50 easy
    2 x 4-cycle speed play,
    25 drill
    25 sprint
    200 cooldown

    Total:3400 SCY
    Categories
    Uncategorized
  17. Monday, April 28, 2014

    by , April 30th, 2014 at 02:35 PM (Trying to Train Smarter, Not Just Harder)
    Oh my goodness I felt trashed this morning. On Saturday I had the misfortune of blowing out my Baker's cyst again - I couldn't walk or anything, so much pain. So Sunday was spent mainly in bed, lying in the lazy boy, etc. This resulted in lower back pain, so I could hardly do my flip turns this morning. Got out rather early.

    500 back/free
    5 x 100 P @ 1:30
    300 kick
    100 easy
    4 x 500; 2 pull, one breast/free, one lollygagging around

    Total: 3400
    Categories
    Uncategorized
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/01/2013

    by , April 30th, 2014 at 02:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    4 X 100 1:45
    1 X 400--build--

    5 X 100 kick 2:30

    8 X 200
    1/2: free 3:20
    3/4: IM 4:00
    5/6: 50 stroke/50 free 4:00
    7/8: free 3:00

    4 X (4 X 50 1:15
    Within each round:
    #1 25 easy/25 fast
    #2 25 fast/25 easy
    #3 fast
    #4 easy

    WARM DOWN: 4 X 50 EASY

    4300M
    Categories
    Swim Workouts
  19. Back to normal today

    by , April 30th, 2014 at 08:33 AM (Mixing it up this year)
    Last night I added a little weight lifting, not much but what I could do on deck while coaching with little 5 pound weights that were available to me.

    This morning was more of a normal workout. My speed is gone and I have to build my distance swimming back up now.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy went 1:25, 1:25, 1:24, 1:24, 1:24, 1:24, 1:23, 1:23, 1:24, 1:23
    500 free kick w/zoomers fast legs did not itch this time may be getting used to it
    5x100@:15RI free w/snorkle focus on a steady kick
    8x25@:45 fly w/bouy felt strong on this
    200 free EZ
    100 1 arm fly to loosen back

    Total 3500 yards
    Categories
    Swim Workouts
  20. Good dose of fly

    by , April 29th, 2014 at 10:45 PM (Mixing it up this year)
    This was a strong fly day.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly w/paddles
    200 torque drill w/paddles & snorkle
    8x25@:45 fly w/bouy
    200 1arm fly
    200 fly for time went 3:31
    500 free li w/zoomers
    10x50@:55 free
    Categories
    Swim Workouts