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  1. Sarasota Y Sharks Masters 5:30 AM Workout 09/30/2015

    by , September 29th, 2015 at 11:30 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    10 X 25 sprint kick :45
    50 easy swim

    1 X 100 IM 1:50
    2 X 50 1:05
    4 X 25 sprint :40 #4 on 1:00
    Four rounds. Round 1 50's/25's: fly 2-back 3-breast 4-free

    9 X 200 pull 3:00
    Negative split 1-8--#9 is warm down

    Swim Workouts
  2. Week 157 - Tuesday

    by , September 29th, 2015 at 07:51 AM (After a long rest)
    Life is very hectic at the moment. I am off to Austin/San Antonio today and have an early flight. As such I did dry lands at 4:30am so that I could make my flight. It was tough getting up this morning. I got to bed pretty reasonable last night but had a hectic afternoon. Work has been very busy recently and yesterday was a very typical non stop day. I left the office to make it to the pool but Dallas traffic conspired against me yesterday. A truck carrying paint had dumped it's load of bright red paint along I30 over the course of a mile or so. I was lucky that I got off the interstate because it looked like a bunch of cars were driving through the paint and kicking paint up on the cars behind. I would have been very upset if I ended up with red paint on my car!

    My kids had a great meet this weekend and we had lots of best times. A couple of my kids made BB and B times which means they will move up to the faster group. Our head coach asked to meet with me later this week to talk about me coaching a mid distance and distance oriented group of our top kids next spring. I am having fun and if I can make it work with my work commitments it would be a lot of fun.

    Today I could only do dry land.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    5x(5x(:45 of abs with medicine ball. I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    Today was tough! I don't know if it was tiredness from work or just the fact that I did this workout in my own which I always find hard.
  3. Mon Sep 28

    by , September 28th, 2015 at 10:52 PM (Senior Sprinting)
    400 warmup
    8x25 AFAP, 75 easy in between
    50 nb

    12 pullups

    We have an enviable pool situation in Little Rock. The Racquet Club has 50m outdoor and 25y outdoor venues; the latter gets a bubble cover from mid-Oct to mid-Apr. The local university has a 50m indoor pool that is usually set up SC. The 50m outdoor pool is still swimmable this time of year, although the the temp is low to mid 70s. But the best swimming is in the 25y pool during the month just before the bubble goes up (now) and just after it comes down. Air temps 70-80 and water temps 81-83. Just glorious. For a couple of months we can pretend we're in Palo Alto (along with eponymous tall trees around the pool).

    Updated September 29th, 2015 at 07:41 AM by Doug Martin

  4. Sarasota Y Sharks Masters 5:30 AM Workout 09/29/2015

    by , September 28th, 2015 at 11:59 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    1 X 200 moderate 3:00
    1 X 100 strong 2:15
    Four rounds--choice

    1 X 250 3:45
    1 X 150 2:15
    4 x 50 :45
    Three rounds--pull
    50's: strong/Round 3 50's are warm down

    Swim Workouts
  5. Sunday, Sept 27

    by , September 28th, 2015 at 11:33 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    5 x (25 AFAP backstroke from the blocks + 75 EZ) @ 4:00
    -- mostly 13 flattish
    100 EZ

    5 x (25 AFAP various w/fins + 75 EZ) @ 3:00-3:30
    100 EZ

    5 x 50: 25 @ 100 pace intensity w/parachute/fins/paddles + 25 EZ @ 2:00
    100 EZ

    Total: 2650


    My only goal for yesterday was to do some sprint backstroke from the block. And I needed a pool that was deep for starts. My first start was appalling -- I guess that's what happens when you haven't done one in many months. The rest were OK; I felt like I wasn't exploding my hands fast enough. I'm going to yoga today and then an easy swim later.

    I'm very happy that my friend Bill White is going to replace me as the Team Pitt coach. This means that my swimmers will have a quality coach and quality guy. And I can go the practices on Wed and Fri without worrying about awful workouts or a coach who frowns on revision. Whew. This has been a very unsettling month. I am looking forward to getting into a new routine once I'm done coaching this week.
    Swim Workouts
  6. Week 157 - Monday

    by , September 28th, 2015 at 08:32 AM (After a long rest)
    I tried twisting arms yesterday to go with me to watch the second maze runner movie but alas I had no takers so I decided to go on my own. The movie was so so! When I got home there was blood all over the living room floor and it turned out one of my dogs had lost a portion of her ear. We guessed that the two dogs got into it and one of them nipped the other caused the injury. This is not the first time this has happened and her right ear looks awful. We had a really hard time stopping the bleeding and just as we thought she was done she would shake her head again and it would start bleeding again.

    This is morning came quick. My daughter has a school event tomorrow so decided to go to practice with me this morning. The pool was packed!

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

    main sets
    8x200 pull on 2:40 descend 1-4,5-8. I was told big descend
    4x200 kick on 3:40
    3x(2x50 catchup, 50 back drill, 50 back build) on 1min

    warm down
    200 alternating dps, breathing every 5 by 25

    i descended aggreively on the 200s going, 2:06,2:02,1:59,1:55,2:03,1:59,1:57,1:54. On the kick we worked them hard and I was 2:43-2:45 throughout. These hurt bad! The 50s were swum easy slept the build where I went :31,:30,:29 as build.
    Swim Workouts
  7. 9|27|15 Drylands

    by , September 27th, 2015 at 10:39 PM (Blog)
    Run to gym from work 0.57 mi (3:44)

    did weights for chest, shoulders, RC with bands, lower back, abs

    Easy run back 0.57 mi (4:55)

    Measured the distance (with googlemaps) I originally assumed to be 0.6mi to in fact be 0.5681 miles
  8. Sun Sep 27

    by , September 27th, 2015 at 10:31 PM (Senior Sprinting)
    Weights, 8 reps, ten or so exercises

    400 warmup
    10 x 50 on 1:10
  9. Workout 09/26/15: morning

    by , September 26th, 2015 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    Masters this morning - swam with Greg and Kevin, with Matt and Marie on their own.

    200 free/100 kick/200 pull
    4 x 25 burst and cruise on :35

    4 x 125 on :15sr (50 free, 25 stroke sprint, 50 free dps)
    1 x 300 pull
    1 x 100 kick
    10 x 50 on 1:05 (odds choice, evens FAST Free progression - hit 28 on the last one)
    200 loosen and chatter (I also added an addition 200 over the course of the swim)
    (Masters/Rec/2400 yds/60 min)

    Wow, it's been two weeks since my last swim. I made good on the threat to start painting the house, and that has consumed any extra time in my schedule. I am getting a good workout each day scraping, caulking, and prepping...not to mention the painting! Lena has helped out to make the process a bit more bearable. I have also replaced the motion light on the garage, installed a keyless deadbolt for the backdoor, replaced the external vents for the dryer and the bathroom fan, and some finish carpentry that needed to be completed on the addition we put on a few years ago. At this point, the only painting that needs to be finished is the trip on the back of the house, and in the spring I will likely do that (unless the weather warms up a tad) as well as the west side of the house. I'll have some landscaping to do as well heading into this fall as we had a family friend remove three trees and a few shrubs that got a little out of control.

    I posted about our last team OW swim here ( My class at the college this year is going well - I really enjoy the professor and the reading that we are completing. I also watched 'The War Room' with Preston and Lena on Monday - great movie about the power of prayer that our community was blessed to have play locally.

    Updated September 27th, 2015 at 07:53 PM by rxleakem

    Swim Workouts
  10. Sat Sep 26

    by , September 26th, 2015 at 09:45 PM (Senior Sprinting)

    400 warmup
    4 x 12 1/2 free on :45
    4 x 12 1/2 fly on :45
    4 x 12 1/2 kick on :45
    4 x 25 w fins (ez/f, f/ez, build, fast)
    4 x 12 1/2 free on :45
    50 ez
    50 nb
    Swim Workouts
  11. Week 156 - Saturday

    by , September 26th, 2015 at 08:25 PM (After a long rest)
    I made back from DC and headed to the pool for a parent meeting. I got home around 8pm and had food and then went to bed. I was really tired. My daughter had a meet at the pool this morning so our practice was early. I was tired in the water today.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    6x100 kick with fins on 1:30
    20x100 best average on 1:50

    Warm down
    200 easy

    It took me a few 100s to get comfortable but finally I got into the groove and had a great set holding :55/:56s today.
    Swim Workouts
  12. 6|25|15 LCM

    by , September 26th, 2015 at 03:55 PM (Blog)
    10 x 100 on 5:00 as 50 fr strict (3 breaths) / 50 ez br (odd) bk (even)

    17 x 12.8M on 1:00 dive from side and 7-9 UWSDK's
  13. Fri-Sat, Sept 25-26

    by , September 26th, 2015 at 02:48 PM (The FAF AFAP Digest)
    Friday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    deadlifts, 90 x 4 x 5
    pull up negatives, 3 x 5
    supine flutter kicks on bosu, 2 x 100
    russian twists on incline w/plate, 25 x 3 x 25
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    glute isolator, 50 x 3 x 5 each leg
    med ball slams, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    resisted standing broad jumps, 30 x 2 x 5
    altitude drops, 5

    Saturday: Swim/SCY/Solo

    Warm up:

    500 various
    100 scull
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    4 x
    4 x 50 @ 100 pace intensity w/fins @ 1:30
    1 x 100 EZ @ 3:00
    -- did these IM order
    -- free hurt, was tired

    200 EZ

    8 x 50
    odds = free w/Lochte turn working on quick switch from back to belly @ 1:00
    evens = EZ @ 1:30
    100 EZ

    Total: 3050


    I'm contemplating whether to go to yoga today. It's a 90 minute class, and that's really on the long side for me. I guess I could just leave after an hour. I haven't been to yoga for over 3 weeks ... Lil Fort is off at her first overnight trip with her XC team -- big invitational today in Hershey PA. She won't be home until late.

    Teen Fort (who just turned 21 actually) had big news today. She got accepted into a medical/health services program in Delhi India in January. Then, she's headed to Adelaide Australia in mid February for a semester abroad. She'll probably swim with some masters teams there. I seem to remember Water Rat saying that Adelaide was a mecca for masters swimming. She's going to travel in Australia and New Zealand for a couple weeks before that. I am super jealous of all her international travel. I'd love to go visit her there on her spring break. But that would basically eviscerate the SCY season and my focus March SCM meet ...
  14. Fri Sep 25

    by , September 25th, 2015 at 11:00 PM (Senior Sprinting)
    10x100yd on field, 10 push-ups in between
    4x20 bear walk etc
    2x400 jog on track
    10x50 stadium steps

    400 ez

    12 pullups
  15. Week 156 - Friday

    by , September 25th, 2015 at 09:53 PM (After a long rest)
    Today I swam with Alexandria Masters at the Mt Vernon rec center. They have been swimming outdoors until this week and a number of the guys I know apparently took some time off toward the end of the summer. This week was a get back into it kind of week and today was a 50s day. It was not my normal workout but it was fun seeing old friends and it's always good swimming.

    Warm up
    200 swim
    200 kick
    200 pull

    main sets
    1x50 fast on :45
    5x50 kick on 1min
    3x50 on :45
    1x50 easy
    4x50 pull bouy on :45
    5x50 fast with paddles
    1x50 fast on :45)
    round 1 free
    round 2 back

    warm down
    200 free
    200 kick
    200 pull
    200 double arm back
    Swim Workouts
  16. The life of a traveling swimmer

    by , September 25th, 2015 at 09:39 PM (After a long rest)
    I don't know if it is my age or my circumstances but I have been having some deep thoughts recently and today I had one of these after a simple question at the end of practice. Today I am in Alexandria, Virginia and after practice I got talking to one of the members of Alexandria Masters who asked me where I swim. It got me thinking! Where do I swim? I am (for sure)by no means the most traveled Masters swimmer but I do travel a lot and I do take advantage of two member benefits that not many realize are out there; places to swim on the USMS website and the visitor drop in policy.

    When I first got back into swimming 3 years ago I would only swim at my home pool in Rockwall, but as both my confidence in my swimming ability and my work related travel grew I started dropping in on teams around the country. For those who don't know, USMS has a drop in policy that most if not all teams will honor in which any USMS member can contact any USMS coach and ask to drop in for a swim practice. Some teams charge a drop in fee while others will let you join there practices for free.

    I accidentally came across the places to swim on the front page of the USMS website after reading someone else's blog(pwb's I think). Initially I was skeptical as to how often I would take advantage of this benefit but later places to swim became one of my most active links. Initially I would use the tool to see the closest pool to my hotel and email the coach 24hrs or so before I would drop by. After a few months of doing this in places like Omaha Nebraska, Chicago, Illinois, Tacoma, Washington and Birmingham, Alabama I started to realize that this benefit was really cool and extremely useful.

    Once again, as my confidence grew, instead of finding any pool near my hotel I instead looked for the programs and pools I wanted to drop in on and booked my hotel and travel around these programs. In a number of circumstances I would stay a long way away from my business location so that I could swim with a specific program. I vividly recall booking a hotel in Shannandoah, TX while visiting Houston so that I could swim with the Woodlands Masters Swim team only to realize that my meeting was almost 75 miles from the pool. If my boss is reading this, I made both the workout and the meeting As time went by instead of finding a pool near the hotel I started choosing facilities and programs that I wanted to swim at or with. So for example I went out my way to swim at the University of San Diego, Stanford Masters, Longhorn Aquatics at the University of Texas, SwimMAC, Swim Fort Lauderdale at the Hall of Fame pool, Alamo Area Masters at the Northside ISD pool, Nitro, and the list goes on.

    I am a naturally introverted person despite professionally having to spend a lot of time with people I meet once or meet very infrequently. As I have gotten older I have become more comfortable in doing this but I am always a little nervous walking into a room or place full of strangers. One of my hesitations initially with the drop in policy was overcoming my own introverted tendencies. However, by going out of my comfort zone I have met some awesome people and I have found teams who are so warm, friendly and inviting that I go back time and again when I visit teams like Alexandria Masters, Georgia Masters, Detroit Masters, Stanford Masters, etc.

    To date I have not met any team who has refused me entry and in all circumstances I have had a blast. Another benefit has been that I have become friends with many people who are equally passionate about swimming as me. In fact at world masters in Montreal last year I met one of the US coaches who I had swum several times while visiting Washington DC and swimming with Alexandria Masters. At Spring Nationals I hung out with a couple of swimmers from Tulsa Masters who I met while swimming in Jenks and again this Summer in Cleveland the first person I bumped into I had trained with in Dearborn Michigan and the Detroit Masters.

    Traveling can get old and at times I think it's going to drive me crazy but I have grown to love swimming in different places. So back to the simple question I was asked this morning, "Where do you swim?". After reflection I guess the answer is anywhere and everywhere and I love it!

    Updated September 26th, 2015 at 07:04 AM by StewartACarroll

  17. Sarasota Y Sharks Masters 5:30 AM Workout 09/28/2015

    by , September 25th, 2015 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    1 X 50 swim 1:00
    6 x 50 kick 1:10
    1 x 50 swim --

    1 X 50 easy 1:00
    1 X 75 build 1:15
    5 X 25 sprint :30 #5 on :45
    Four rounds--choice.

    4 X 50 strong 1:00
    1 x 200 3:30
    Four rounds--200 is moderate

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Thank You

    by , September 25th, 2015 at 01:44 AM (From the Executive Director: U.S. Masters Swimming's Journey)
    My wife Alli asked me, “Are you sure? You have poured your heart into USMS and given so much. You love it and have so many relationships. We’d like to have you home more but we’ll be fine if this isn’t what you want to do.” The topic was whether I was going to leave USMS for the Swim Across America opportunity.

    I vividly remember the USMS Executive Director interview process. It was intense, more mentally challenging than any exams I took in grad school. To the selection committee’s credit, an intense interview process was both intentional and necessary—whoever was hired as executive director was taking on a responsibility that was much greater than simply finding office space and beginning to generate new revenue through sponsorship sales.

    Leading USMS is both science and art. The science part is fairly easy to quantify. Our logo was outdated so we created a new one that presents a more inclusive image. We created a Masters Coach certification program that reaches more than 500 coaches each year. Our magazine had been outsourced and wasn’t meeting our quality standards so we brought it in-house to have full control. We now measure member satisfaction as it relates to SWIMMER magazine, and many other programs, ensuring their relevancy.

    The art of leading USMS, however, requires a very different skill set. Leading a nonprofit is not for the faint of heart. With boards that have term limits, turnover of the nonprofit leadership typically occurs somewhere in the three-to five-year range, so the original board that’s done the hiring is leaving and a new board comes in with its own ideas and visions of a leader.

    Nonetheless, I showed a “fire in the belly” during the interview process and was hired. My charge was to implement a transformation process from a mostly volunteer-operated organization to one that would be professionally managed. Since USMS had been volunteer-operated for more than three decades, the transformation was not going to be overnight. And surely there would be speed bumps and even some brick walls.

    In my eighth year as executive director, I reflect with pride on my time spent leading USMS. I am most proud of the National Office team we’ve assembled. They are passionate. They don’t have culture-destroying egos. Every day they ask “What can we do to make USMS better?”

    And the scoreboard displays their many accomplishments. In Lane 3 are our member programs, which have increased our retention rates to nearly 70%; Lane 4 is our education group, which is helping coaches and instructors deliver a better Masters Swimming experience for members across the country; Lane 5 are our communications and publications, from SWIMMER magazine to our digital content that inspires and encourages adults to swim; and Lane 6 is our Swimming Saves Lives Foundation, which is providing adult learn-to-swim opportunities in communities across the country.

    So if all is going well—and I survived the five-year mark with a new board supportive of my leadership—why leave?

    My ethos is faith, family, and then career. Although there will be travel for Swim Across America, I will be home more with my family and remain within driving distance of Alli’s and my extended families. Our twins are four years old. In a blink, they’ll be off to college.

    I evaluate my career options on several criteria: Is it a mission that I believe in? Is the culture a mutual fit? Is it a place I can grow and see myself making sustained positive contributions? To Alli’s question, after thoughtful consideration, my answer was yes.

    I care deeply for USMS. I wake up every morning thankful that USMS and my life intersected. We found each other at the right time. I will forever cherish the relationships, stories, and accomplishments we’ve made and I will continue to be an enthusiastic ambassador for Masters Swimming.

    Footnote: My last day as executive director will be December 31, 2015 providing time for me to help USMS find a successor and transition knowledge.

    Updated September 25th, 2015 at 01:49 AM by Rob Butcher

    Staff Blogs
  19. Thur Sep 24

    by , September 24th, 2015 at 09:07 PM (Senior Sprinting)
    10 pullups


    400 warmup
    4x25 free on :40 @ 100 pace
    100 ez
    4x25 fly on :40 @ 100 pace
    50 ez
    50 nb
  20. Wed-Thur, Sept 23-24

    by , September 24th, 2015 at 04:35 PM (The FAF AFAP Digest)

    Did 2000 EZ and got a much needed massage.

    Thursday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

    20 x 25 fly w/fins @ 100 pace @ :45
    250 EZ

    Then I did a long mastersized Stanford kick set with hypoxic swimming and fast kicking. I didn't feel like taking fins on and off and on and off, so just used fins. The "fast" kicks were at 100 pace, and the # of them increased as you went.

    2 x 100 free, 3-5 SDKs each wall @ 1:30
    4 x 50 kick, odds = fast, evens = EZ @ 1:00 (dolphin = 27s)
    4 x 75 backstroke, 12.5+ UW each length @ 1:30
    6 x 50 kick, odds fast, evens = EZ @ 1:00 (flutter = 27s) @ 1:00
    4 x 50 IM transition, 15 m UW each length @ 1:00
    8 x 50 kick, odds = fast, evens = EZ @ 1:00 (back = 25s)
    8 x 25 backstroke, 15m UW @ :30
    8 x 25 kick, odds = burst dolphin to 15m, evens = EZ
    1 x 100 EZ

    8 x 25 no breath free w/paddles @ :35
    50 EZ

    Total: 4200


    Wow, didn't realize I did that much. Doug Martin would be appalled! That kick set was 2100. Haven't done a long kick set in quite awhile; it was probably good to work on leg conditioning. I haven't done any fly in about 3 weeks either. I won't be swimming 100 fly anytime soon. It took forever to get home from Sewy today. That drive is just not doable more than a couple times a week. I wish I hadn't given so much notice to quit coaching. Tomorrow, I'm going to hit the gym. I may try out the Chartiers Valley masters practice on Saturday. It's at the civilized time of 10:00 am.
    Swim Workouts