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  1. 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.
    Swim Workouts
  2. 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)
    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

    Swim Workouts
  3. 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).
    Swim Workouts
  4. 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,; 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.
    Staff Blogs
  5. 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)
    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

    Swim Workouts
  6. 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!!!
    Swim Workouts
  7. 12|05|14 and 12|10|14 LCM

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

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


    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__

  8. 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)
    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

    Swim Workouts
  9. 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
    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

    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
    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.
  10. 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.
    Swim Workouts
  11. 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.
    Swim Workouts
  12. 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.
  13. 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)
    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

    Swim Workouts
  14. Week 115 - Monday

    by , December 9th, 2014 at 08:28 AM (After a long rest)
    I was quite tired and sore when I woke up this morning. I guess in hindsight I did not do a long enough warm down after the meet. I decided to try swimming at UCLA with the UCLA Masters. For anyone in LA the Spieker Aquatic Center is awesome and well worth the $10 visitor fee. I felt pretty good in the water but found LCM more challenging than usual. I guess when I am completely tapered and have been swimming scy the jump back is not easy. Luckily this was not a tough workout and was exactly what I needed in terms of speed and yardage today.

    Warm up
    400 free
    6x50 catchup

    main sets
    2x250 on 3:45 pull(I had no bouy) with paddles
    5x100 with paddles on 1:30
    2x250 free on 3:45
    5x100 back on 1:40
    4x50 fly on 1min

    warm down
    200 easy
    Swim Workouts
  15. Workout 12/08/14: noon

    by , December 8th, 2014 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    My wife is sending in some great reports of her trip, which makes me really happy for her. Looks like the weather has been cool but dry.

    Today I started tackling the den and my many piles; everything is now organized and I need to file things away, so I should be done by tomorrow morning. Just need to tackle the garage ...

    200 fr/200 bk/200 im drill

    3 x
    - 50 DPS :10SR
    - 25 FAST into 25 easy IMO into
    - 100 kick

    4 x 50 burst and cruise on 1:10 IMO
    4 x (25 FAST into 25 easy) on 1:10
    100 loosen and out
    (Solo/Rec/1700 yds/40 min)
    Swim Workouts
  16. 500 FR

    During my workout yesterday, I did a 500 FR on 8:22, and I think my prior best time had been around 8:30. Not sure if I made a timing mistake, so will try this again later for confirmation. In the meanwhile, my slowpoke self is feeling pretty good about that time.
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 12/09/2014

    by , December 8th, 2014 at 12:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:50
    4 on 1:40

    3 X 100 kick 2:30
    1 x 100 swim 2:00
    3 X 100 kick 2:15
    1 x 100 swim

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

    8 X 200 pull 3:20
    1-4: long and strong
    5-8: descend and negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Rusty, Friday-Sunday, Dec. 5-7

    by , December 8th, 2014 at 10:31 AM (The FAF AFAP Digest)


    Swam at Sewickley with Fort Son. Did around 2200 with some bursts and 100 pace 25s.

    Sunday: Y meet at Sewickley

    25 back: 12.9

    I flat backed the start a little -- couldn't do my usual start bc the pool was too shallow. This is the same time I went last year in the event.

    50 breast: 34.6

    Pretty slow. I had a terrible start on this one which definitely cost me some tents. After doing a couple great starts in warm up, on this one I went in with my hands about 6 inches apart. Not a good way to start a race.

    25 fly: 12.4

    I went a 12.3 last year at a Y meet, so this is pretty consistent. However, the 6 strokes of fly that I took felt ghastly. I haven't done any sprint fly since the first part of August. I felt like I had no pop and could barely turn over my arms. I probably should be doing some more stretching and yoga and not take my flexibility for granted.


    At least I'm back racing after an 8 month hiatus. I guess it's not surprising that, having done little actual swimming during that time, the swimming portions of my race feel really off.

    The meet was quite fun though. My Sewy buddies were there of course, and Jim swam a nice 200 fly. 4 of my Pitt swimmers were there too, all swimming very well.

    Updated December 8th, 2014 at 12:28 PM by The Fortress

  19. 5 month summary

    by , December 8th, 2014 at 02:51 AM (An Unfinished Swim)

    Started July 3, 2014

    2-3x a week for the first two months. No swimming two days in a row, two days off between workouts.

    3x a week for the next 3 months. I still have not swam two days in a row, but limit my two days off in a row to once a week.

    Averaging 25 miles a month. Practices are anywhere from 3000-4000 yards/meters. No coach.


    Long warmup, typically 800-1000 meters/yards.

    Main set usually 1000 meters/yards total, like 10 x 100 free or back. Interval on 100 free in meters is 2:00 with the goal of coming in at 1:20-1:25. Need at least 30 seconds of rest to recover it seems.

    Goof-off set of pulling and kicking because I love to pull and kick. Focus is on breathing, rotation, hand entry. Kick is for conditioning.

    50 meter/yard sprints at the end, no time limit on rest, focusing on speed and quality. Typically do 300-500 meters/yards. Include some warm down/recovery 50s while doing the sprints. Always for time.

    200 warmdown


    Oct 5, 2014 - Swim meet. 3 months in. 30.11 50 free scm. 35.76 50 back scm.

    As a reference, 28.64 50 free scm was my best time in 2004 after eight years of swimming, doing 7-8 workouts a week, 1.5 hrs morning and 2.5 hours afternoon.

    Nov 23, 2014 - Swim meet. 4.5 months in. 29.87 50 free scm. 1:27.31 100 breast scm. 33.26 50 fly scm.

    Dec 6-7, 2014. Swim meet. 5 months in. 29.74 50 free scm. 35.29 50 back scm. 1:17.29 100 back scm.

    Other Notes

    Have issues with breaststroke kick due to injury from several years ago from running. Have to be careful about not kicking too much or it will get aggravated and I won't be able to swim breaststroke.

    Diet slightly better. Not enough fruits or veggies still. Beer is very dehydrating. Weight is about 125 lbs which is normal.

    Need to start stretching more. Lots of shoulder and neck tightness. Might need to go to chiropractor.

    Happy attitude. Winning races. Feeling healthier. Feeling stronger.

    Need to consider going swimming one extra day a week. Less is more is working right now, but don't know for how long. Only 1 second off best time in 50 free.
  20. SPMS scm meet - Day 3

    by , December 7th, 2014 at 11:39 PM (After a long rest)
    We had a fun night last night watching college football, eating food and laughing and joking. Great stuff. I still managed to get to bed at 9pm. I fell asleep pretty quick but woke around 1am with my stomach in knots and feeling really dehydrated. I guess my dinner did not settle as well as it went down. I felt better this morning but my stomach was still doing loops. Luckily as the day went on I felt better and better. I was a little nervous that I would suffer in the pool today but as it turned out I had another great day and finished off a great meet.

    There was an issue with lane 6 the entire meet with numerous stoppages trying to fix an issue with the bulkhead. Today just before the women's 200 they finally decided to close lane 6 and reseed everything. Apparently the bulk head wall had a hole in it and they felt like it was a hazard. As a result of the reseeding I was moved out of the fastest heat of the 200 into the center lane in the second to last heat. I felt good ahead of the race and was ecstatic with my time of 1:59.9. This was my goal time for the swim and it was great to achieve it. My splits were a little off but who cares. I was out a little fast but hung on pretty well and I was a long way ahead of everyone in my heat.

    My my last event was the 50 back where I went 29.1 and was again happy with the time. I had a tough time at the start going a little deep and despite trying as hard as I could not get going like hoped. This is a great time for me but I think I have a faster 50 in me.

    Overall I had great fun and a great meet. I am really happy I swam at this meet and will be back(thanks Patrick). I have a week of work in California and will try to hold my taper this week around a busy work schedule. Next weekend I swim in the USAS LPA meet at our pool in Rockwall and I am hopeful I can carry my taper into next weekend. I am swimming with UCLA masters while in LA.