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  1. Wed Apr 6

    by , April 7th, 2016 at 11:32 AM (The FAF AFAP Digest)

    rehab ex
    natalie coughlin stability exercise, 1 x 10 each leg
    single leg stand on flat side of bosu in streamline w/pair of 8 lb DBs, 1:00 each leg
    hip thrusters, 35 x 3 x 15
    good mornings, 95 x 2 x 5, 100 x 2 x 3 (max)
    push press, 60 x 4 x 6
    HS hi row, 170 x 4 x 5
    explosive leg extensions, 105 x 3 x 30
    resisted standing broad jumps, 30 x 2 x 5
    squat jumps w/10 lb DBs, 2 x 5
    altitude drops w/10 lb DBs, 2 x 5
    freestyle boxing punches, 2 x 20
    hip adductors, 150 x 4 x 8

    Swim/SCY @ Pitt

    Warm up:

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

    They did: 2 x (8 x 25 @ :30) of something or other
    I did: 2 x (4 x 25 burst + cruise @ 1:00 + 50 EZ)

    Main sets:

    They did 6 rounds of:
    8 x 25 @ :30 (2 fly, 2 breast, 2 back)
    2 x 100 @ 1:40 (IM or stroke)
    1 x 50 EZ

    I did 5 rounds of: (2 rounds fly w/fins, 2 rounds breast, 1 round dolphin kick)
    8 x 25 @ 100 pace @ :40
    1 x 100 EZ

    I did 2 x 25 of the 6th round, but was cramping so I stopped and did 200 EZ

    Total: 2850


    I felt really rough when I woke up yesterday. I dragged myself to the gym around 1:00 pm, and felt much better afterward. So much better that I decided to go to Pitt for practice. The club kids are on break so we had a lot more lanes than usual. I shared a lane in the deep end with Lindsay and modified around her. I was glad that we were doing 25s though, and I needed some 100 pace work. Still, after a hard gym session, I started to really strain on the third round. Breast @ :40 is not easy.

    I'm sore from weights today, but I think this is the strongest I've been in years.

    I didn't feel too badly this am, just some fatigue and chest congestion. And I'm starting to lose my voice. It definitely seems to be allergies that have plagued me. And the weather here is crazy -- one day 70, the next day 30.

    I am very jealous of Fort21. The Aussie Olympic Trials are in Adelaide and she is attending for a few days before her spring break trip.

    Updated April 7th, 2016 at 11:48 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  2. 4|5|16 & 4|6|16

    SCM 4|4

    (forgot details but it included IM turns)

    15 x 25 or 50 on 5:00

    5 x 50 on 3:00

    DRYLANDS: Weights / BW (Lower body, chest, back), stretching

    SCM 4|5

    7 x 35 on 2:00
    • nb fr, fast

    2 x 35 on 3:00
    • nb fr, faster

    10 x 20 on 1:00
    • 10m fr - turn - 10m fr
    • 10m br - turn - 10m fr
    • 10m fr - turn - 10m fr
    • 10m br - turn - 10m bk
    • repeat above 1.5 x

    4 x 20 on 0:30
    • 10m fr - turn - 10m fr

    2 x 25m flutter kick from side dive AFAP on about 2:00
    • 17
    • 19

    DRYLANDS: Weights (RC, shoulders, triceps), stretching

    SCM 4|6

    8 x 50 fr on 1:00 (warmup)
    • high 40's build to high 30's
    • I shouldn't bother with these aerobic warmups anymore (need to take Fort's advice more often). This simple set nearly drained shoulders.

    5 x 50 fr on 3:00
    • 15m ez - 20m fast - 15m ez
    • 40's flat

    5 x 50 fr on 3:00
    • 15m ez - 20m fast - 15m med
    • 30's mid+

    20 fast = (10m)(turn)(10m)
    25m flutter kick from side dive AFAP
    • 17

    23m UWDK
    • 17

    25 ex kick

    DRYLANDS: Weights (Lower body, back, chest) 30 min, stretching

    Plan to make it to the SCY pool with flimsy blocks on Friday. Will bring the GoPro. Have weekend warrior duty this weekend which means I must work a double shift on Sunday.
  3. Week 184 - Wednesday

    by , April 6th, 2016 at 03:17 PM (After a long rest)
    I had a good night of sleep last night and felt a little more energetic this morning. Today's workout was not easy but I adapted the 16x50s and pulled back a little on the effort front. I felt tired but way better than the past few weeks.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    12x50 drill/build by 25 backstroke on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    3x(4x50 free on :55 at 200 pace, 100 easy on 2mins)
    200 easy
    4x(2x50 finger tip drag drill on 1min, 2x50 kick on 1min done as 25 underwater on back, 25 streamline kick)

    Warm down
    200 easy

    This workout does not look like much but the 3x4x50 were hard but I held :26/:27s. The rest I swam pretty smooth focusing on strokes.

    Tomorrow I have a day trip to Denver and leave at 6am and don't get back until 11pm. It's going to be a long day!
    Swim Workouts
  4. Ask the ALTS Lead Instructors

    by , April 6th, 2016 at 03:01 PM (Ask the ALTS Experts)
    This issue's questions answered by Lead ALTS Instructor Bill Meier

    Q: I have a student whose legs sink, no matter what I try. Any tips?

    When trying to float on either their front or back, some students will find that their legs donít float to the surface. This lack of buoyancy is natural and as an instructor, reassure your student that she'll be able to counteract this. Remind your student that head position will have a direct effect on the position of the body in the water. When the head is raised higher out of the water, the legs will sink. Have your student try to float with her head deeper in the water. For some students, the legs will come up if the head is all the way under on a front float. If the legs are still resting on or close to the bottom of the pool, ask the student to kick gently. If this doesn't work, which would put your student in a very rarefied group, have your student put on a pair of fins to make the kick more efficient and keep the toes pointed.

    Q: My student wants to learn sidestroke while keeping her face out of the water,but she keeps tipping onto her front. What can I do to help her correct this?

    Have your student grip a kickboard from the top so her whole arm is supported by the board. If fins are available, have her put them on. With the arm holding the board extended above the head, the student should lean on the board so that the shoulder of the arm holding the board faces the bottom of the pool and the other shoulder is out of the water, pointing toward the sky or ceiling.

    Now, the student should be floating sideways in the water and begin flutter kicking side to side, not up and down with her ear on the side of the kickboard as she looks up toward the sky or ceiling. Once the body position and kick have been established, introduce the scissor kick, reminding the student to "kick, glide, kick, glide." Next, add the pull with the free arm.

    Finally, take away the board, explain the whole stroke, demonstrate this yourself, and ask your student to try the same motion without the board. Once she's comfortable with the motion, take away the fins, and she should be swimming sidestroke.

    Q: My pool has a significant drop-off about 10 feet from the wall. My students freak out when they see the water getting deeper. How can I convince them that it's OK to keep swimming?

    If your student assures you that she's not afraid of deep water, but then freaks out when the bottom falls away, let this happen only once.

    Tell your student to get out of the pool and ask her to tell you about what she just experienced. Then explain that the water that supported her in the shallow end will do the same in the deep end--the only difference is the distance between her feet and the bottom.

    Next, with you in the water holding a floatation device that can support two people, have your student enter the water by the ladder. Move to the side as she holds on to the ladder. Remind your student that you are there to help, if needed.

    Have your student do a supported front float, asking her to look around the pool while her face is in the water. Remind her to focus on the positive. Once your student relaxes, have her glide short distances diagonally at the corner of the deep end, extending the distance as her comfort and confidence increases. Swim along the side toward the shallow end, explaining that she or can stop and hold the side at any point. And don't forget to congratulate your student on her remarkable progress.

    Send your questions to Education Manager Holly Neumann!

    Updated April 12th, 2016 at 03:07 PM by Adult Learn to Swim

    Tags: alts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 04/07/2016

    by , April 6th, 2016 at 02:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout--1 week out
    WARM UP:
    4 X 200 3:30

    1 X 600--alternate 100 swim/100 kick

    8 X 25 sprint kick :45
    1 X 50 swim

    6 x 50--choice 1:15
    1-3: perfect stroke
    4-6: descend to 100%

    3 X 100 2:15
    All three strong--85/90%

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  6. Workout 04/05/16: evening

    by , April 5th, 2016 at 10:07 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a quiet day off. After hitting the grocery store with my wife, my son and I went to a local pizza shop to watch the Red Sox-Indians game with some slices and soda. We then went to the oral surgeon for his wisdom teeth removal consult, fun that he can look forward to in about a month. After supper I hit the pool...

    200 FR/200 BK/200 IM drill

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)

    At the beginning of practice there was just Matt and me, but then the pool filled up as Carol, Tim, Julie and her friend did the workout while Matt, Gabby, and Peggi swam on their own. I did my taper workout #5 so I was in and out quickly. A couple of days of work before an easy swim Friday and our meet on Saturday.

    Updated April 7th, 2016 at 12:01 AM by rxleakem

    Swim Workouts
  7. Tues Apr 5

    by , April 5th, 2016 at 04:02 PM (The FAF AFAP Digest)
    2200 EZ @ LA Fitness


    I really felt rotten yesterday, and I woke up this morning feeling no better with the added bonus of a cough. I don't know if it's a new virus or if I overdid it with the Saturday meet + Sunday double. I don't want to be alarmist, but if I don't recover soon, I may have to abort nationals. My plan was to train like a demon for the next 2.5 weeks. If I can't, I will have to put in the training before and during nationals instead. I'm much more focused on Canadian Nationals. I was just going to USMS Nationals for fun, and because I haven't been to nationals in three years. We'll see ... I actually feel somewhat better after the easy swim. It's been 17 days ... I'd just like to wake up and have my usual energy. I know just how my teammate Stewart feels!

    If anyone is interested, here are the psych sheets for Colonies Zones:
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 04/06/2016

    by , April 5th, 2016 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    WARM UP:
    4 X 200 3:30

    1 X 800
    Alternate 100 swim/100 kick

    10 X 50 choice 1:15
    #3-6-9 are fast--#10 is easy

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    $$$$ RACE PACE SWIMS $$$$
    1 X 200 broken 8:00
    Broken :10 @ 100

    1 X 100 broken
    Broken :10 @ 50

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  9. Week 184 - Tuesday

    by , April 5th, 2016 at 09:52 AM (After a long rest)
    Tom told me to back off this week and get some sleep. I plan on taking his advice despite Nationals still being a month out. This morning I swam only instead of dry lands and swimming. I went to bed as soon as I got home from coaching and slept good. My poor wife has flu like symptoms and is off to the doctor today. I slept in the spare room so that selfishly I don't catch it. She is feeling rough; poor girl.

    The pool was setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x75 streamline back kick with fins on 1min
    2x(4x50 free with a turn on :50 at 1000 race pace(:30), 100 easy)
    10x50 finger tip drill on 1min

    Warm down
    200 easy

    i was able to hold :30 on round 1 and :29 on round 2 of the short race pace set.
    Swim Workouts
  10. Week 184 - Monday

    by , April 5th, 2016 at 09:46 AM (After a long rest)
    I had a great weekend starting Saturday shopping with my wife and kids and ending on Sunday fishing with friends in east Texas(we caught a ton of 4-5lb bass, big 2lb crappie and blue gills(plate sized fish). It was a really great weekend. The only negative was that we did not get back until nearly 11pm and I had not eaten so by the time I ate and went to bed Sunday night ended up being a really short night of sleep making Monday's aerobic workout seem even tougher.

    The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    main sets
    9x300 descend 1-4,4-8. On 4:30
    10x50 with fins on 1min done as 25m underwater, 25m streamline back kick

    warm down
    200 easy

    i descended from 3:36-3:30 on the 300s. We were told to do 8 but somehow I ended up miscounting and I did 9. Go figure!
    Swim Workouts
  11. Workout 04/04/16: evening

    by , April 4th, 2016 at 10:29 PM (Maple Syrup with a Side of Chlorine)
    Had a very busy weekend at work and much to everyone's surprise some snow moved into the area yesterday and this morning, which gave me reason to break out my snowman tie

    [Scrapping off my van before leaving Sunday morning for work]

    200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/FR)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO on fast, float on EZ

    200 even more EZ (if possible) and out
    (Solo/Rec/1800 yds/45 min)
    Felt pretty good in the water and actually got under the :20 mark on the fast 25 breast. Right now we have 15 swimmers for the meet [got your entry, Greg] and I am hopeful that we will end up around 30 or more. My buddy Bill in with the PaceMakers was most helpful in suggesting that his team drive up for our meet in place of practice this weekend, so that should help to boost our numbers. Officials and meet volunteers in place, now for folks to come and enjoy!
    Swim Workouts
  12. Monday 4-4-16

    500 (200 swim/50 kick repeat)
    500 (150 w/bouy, 150 w/paddles, 200 w/both)
    400 (100 IM kick, 100 IM drill, 200 IM swim)

    4 rounds of
    250 pull @ 3:45
    3 x 50 @ 45 descend
    2 x 50 kick @ 1:05 sprint

    300 cruise swim while the fast lane knocked out a 5th round

    9 x 50 @ 1:15 IM switch
    -descend to sprint in groups of 3
    -work transitions

    150 EZ


    This was a nice way to finish out a typical Monday. Lots of swimmers tonight. I felt pretty good and was consistent throughout the evening. Credit to a good nights sleep and somewhat less stressful day at work.
  13. Mon April 4

    by , April 4th, 2016 at 06:25 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

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

    2 rounds w/fins, fast = 100 pace
    1 x 25 fast fly @ :30
    1 x 50 EZ @ 1:00
    1 x 25 fast fly + :10 rest + 1 x 25 fast back
    1 x 50 EZ @ 1:30
    1 x 25 fast fly + 25 fast back + 25 fast breast @ :10 rest
    1 x 50 EZ @ 1:30
    1 x 4 x 25 fast IM order @ :10 rest
    1 x 100 EZ

    extra 100 EZ

    10 x 25 breast dolphin @ 100 pace @ :45
    -- mostly 16s
    200 EZ

    10 x 25 dolphin kick w/board @ 100 pace
    250 EZ

    Total: 3150

    30 minutes of foam rolling/stretching/yoga


    Well, I feel pretty plastered after that effort, and felt tired during it. In retrospect, after pushing my body to the max at a meet when I wasn't quite 100%, I should have limited myself to a recovery swim yesterday. Instead, I did that double -- anxious to ramp up my training again. I should give away my ivy league degree and put on my dunce cap! I feel a bit better after stretching some, but my shoulders and back are quite sore. Hopefully, I can sleep it off ...

    I've been wondering how to approach both USMS Nationals and Canadian Nationals. So I looked back at my blog, very handy. The last time I rested for two big meets was Zones and Nationals in 2013, both of which were great meets for me. I laid off the weights 10 days before Zones and then for the three weeks between Zones and Nationals. So I guess I'll adopt the same approach this time around wrt weights. I also see that I rested a week for Zones, bumped it up for a week after and then tapered two weeks for nationals. So I guess I have a plan!

    One thing that I also noticed looking back at my blog is that I used to do more recovery workouts than I seem to be doing these days ... so perhaps I shouldn't worry that I have to do one tomorrow. My workouts also seem to be a bit unimaginative these days -- probably from no longer writing the HIT workouts in the workout forum.

    Updated April 4th, 2016 at 06:51 PM by The Fortress

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 04/05/2016

    by , April 4th, 2016 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 100 swim 2:00
    1 X 100 kick 2:30
    Five rounds--choice

    6 x 50 1:15
    Choice--descend 1-3/4-6

    6 x 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    $$$ RACE PACE SWIM $$$
    1 X 100--blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  15. Sunday April 3

    by , April 4th, 2016 at 11:53 AM (The FAF AFAP Digest)


    rehab ex
    single leg stand on flat side of bosu, 1:00 each leg
    lateral raise, 70 x 4 x 4
    good mornings, 90 x 4 x 5
    explosive butterfly pull on double cable machine, 40 x 3 x 5
    kneeling ab crunch, 160-170 x 4 x 8
    explosive freestyle stroke boxing punches, 3 x 30
    seated row negatives, 80 x 1 x 8
    back squats, 120 x 4 x 4
    altitude drops, 5
    standing broad jumps, 5

    Swim/SCY Solo @ BP

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 x 15 AFAP UW wall breaststroke kicks
    50 EZ

    2 x (25 AFAP breast w/fins + 125 EZ)
    -- 11 low

    4 x 25 SDK to 15 m w/drag sox
    50 EZ
    4 x 25 overkick free w/drag sox
    100 EZ

    10 x 50 free w/paddles @ 1:15
    -- did Lochte turns
    200 EZ

    Total: 2400


    Back to the grind after my meet. I was too tired to do much in the pool. Hoping that I feel up to a USRPT type set today at Sewy.

    Results form the OSU meet:

    There were only 99 people there as opposed to 130 last year, probably why it ran so fast.

    Btw, my blog comments are enabled. If you could not comment, it means that you were probably not logged into the site -- according to our esteemed web master.

    Updated April 4th, 2016 at 11:59 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  16. 4|3|16 SCM

    warmed up

    6 x 100 fr on 4:00 - 6:00
    • 1:30, :18, :17, :17, :18, :17

    3 x 25 fr + turn + breakout and 2 strokes on 5:00

    10 x 22.5 on 1:00 as 15m fr + turn + breakout and 3 strokes

    25m AFAP flutter kick 0:17

    Filmed the stuff above to figure out what my problem is during my turns (they need work). I'm wasting time transitioning into the flip and once the feet are planted I waste time before I push. I also miss my timing most of the time, either too close where I shoot towards the bottom, or even (less often) too far where my legs are already locked

    I don't have my exact times from the meet yesterday but know as much as I need to LOL

    My 50 fr yesterday was way too slow - I didn't see the guy to my left going in, but he was right there ahead of me off the wall. I was like ??? We rolled on opposing sides so I could see in clear view my slowness, so I got distracted, lost my patients, and ended up breaking out too deep and recovering my arm under water. I swam like a madman trying to regain what I lost, but lost time can't be regain - 25.8. Joel said my breakout looked excellent, but what he didn't see was all the mayhem that went on underwater, he saw me hustling my arse off trying to regain what was already lost lol.

    My 100 was worst, like over 3 seconds slower than what I swam just 40 days ago! I messed up all 3 turns. Last Feb I only messed up one turn.

    My 50 breast was 2 hundredths slower than Feb

    PB in 1IM, but it was also a personal first - 1:14. The back to breast suicide turn went perfectly because I've been practicing that. But I just can't seem to land fl and br into the turn right to make good transitions. Need to work those. My Coach said when I fly I'm way to high out of the water - so high out that my chest was surfaced lol! That's what I get for not doing this stroke at practice. These are mistakes kids make, not 50 yr olds.

    The 25 yds fr I tried starting in an awkward manner: A grab start with feet in gutter, one inch deep of water and my hands grabbing the edge, up and back, from behind. There was a guy in my heat that false started and fell in, which, in addition to how everyone was lined up ready to go, made me laugh, and I never managed to start on time. I ended up with a time close to what I have timed myself doing from a side dive at practice, but for 25m.

    For the 25 fly I just didn't breathe and went 13 something with a from the gutter, swinging-arms style start

    Also did the 25 br

    I need to keep my mind focused and my nerves at bay during swim meets. I also need to fix my turns which means I need to travel to a pool to workout in that has turn markings so I can get my rhythm back.

    I am not worried about yesterdays performance, maybe a little disappointed, and I'm glad it happened so I can have a clear picture of what I need to do. But I did indeed have a sincerely fun time swimming poorly. Seriously. The 25's were a blast, I think everyone enjoyed doing them, even with handicapped starts.

    Drylands today

    5 min @ 9mph on treadmill. That hurt since I haven't ran in several weeks

    Weights - worked legs, chest, back, hips, and core. Did stretching

    Updated April 4th, 2016 at 01:10 AM by __steve__

  17. In-the-water Relay Exchanges

    by , April 3rd, 2016 at 07:00 PM (Rules Committee Blog)
    In-the-water relay exchanges are more common in masters meets than other federations. The rules for relay exchanges include some key differences between USA Swimming and USMS. With championship season upon us, it is a good idea to review the rules for relays that involve in-water starts.

    Question: For relay in-water starts, the rulebook says the relay is disqualified if a swimmer loses touch with the wall before the preceding teammate touches. Does this mean that USMS does not allow the swimmer in default to go back and touch the wall after the incoming swimmer touches the wall?

    Answer: If the swimmer starting in the water loses touch prior to the exchange, but corrects their position prior the incoming swimmer making the touch, this should not constitute an early take-off.

    Per rule 101.7.3-F, if the swimmer loses contact with the wall and then the incoming swimmer touches the wall, the relay team shall be disqualified. While USA Swimming has specific wording that would allow the swimmer in default to correct their position after the touch, USMS does not have the corresponding wording. This is a key difference between USAS and USMS rules noted in the summary of rules differences in the appendix of the rule book.

    Question: For in-water starts, it looks like USMS requires the swimmer to have one hand and one foot in contact with wall for individual events and the relay lead-off swimmer. USAS rules only say one hand. What about the 2nd, 3rd and 4th swimmers on relays with in-water starts?

    Answer: The foot contact requirement is listed in the forward start rule in 101.1.2 and in the start commands in 103.8.5. We don't explicitly list this requirement in 101.7.3, however in 101.7.3-F, we say that the team of a swimmer whose feet have lost contact with the starting platform (ground, deck, or wall).....should be disqualified. Therefore, all relay swimmers starting in the water must have at least one foot in contact with the wall prior to the exchange, not just the lead off swimmer.

    Furthermore, since the rule references the feet losing contact with the wall, the officials should look at the touch of the incoming swimmer and the feet of the outgoing swimmer. The outgoing swimmer could be in motion or remove a hand from the wall, but the feet cannot lose contact with the wall prior to the incoming swimmer touching the wall.

    Question: USMS rules say that for freestyle events, the start can be forward or in-water backstroke starts. Just to make sure I have this right, that would also mean for a freestyle relay event, any of the relay swimmers could do an in-water backstroke start, correct?

    Answer: There is no rule which would prohibit use of backstroke start during a freestyle relay exchange.
  18. Ohio State Meet, Sat Apr 2

    by , April 3rd, 2016 at 12:24 PM (The FAF AFAP Digest)
    Emboldened by my phoenix like rise from mono in the nick of time for NE Champs, I made the journey to Ohio State for the Huntington meet. I was perhaps overly emboldened, as well as overly obsessed with sticking to my meet plan for the month. I did not feel quite 100%. I tried to compensate for some fatigue with extra caffeine. Then I just felt tired but wired. Still, even though I felt a little off, shutting it down in the pool for the last few days really helped. I swam some very fast in season times -- no doubt due to an assist from a super fast pool. The meet went quickly and clocked in under 3 hours. My events were all swum in about 2 hours.

    50 back, 27.43

    This event just felt labored the whole way. My legs felt quite tired -- probably from my last hard drylands session. I had decided to try taking 7 strokes the first length instead of 8 (I seem caught between 7 and 8.). This resulted in a major glide into the turn and a poor push off. I feel like that cost me a few tenths. Honestly, I expected to be a good half second slower and was pleasantly surprised when I saw my time. But I felt dead afterward and had a hard time getting my heart rate down.

    50 breast, 32.84

    I had a very good start and executed fairly well except for my walls. I had to short stroke both walls. Because I don't race breaststroke all that much, I have no idea what my stroke count is or should be. I just know that, in the past, gliding into the walls has killed my momentum. This race felt like a breeze compared to the 50 back. And my time was only .04 off my tapered PR from 2013 nationals. Was stoked with this time, which was .4 faster than my time at the Sprint Classic (where I had good walls). This is only the second time I've been under :33.

    100 IM, no swim

    There were only 8-9 heats between 50 breast and 100 IM. I just couldn't do it. I felt very tired and went to lay down on my yoga mat for half a hour to reboot. In retrospect, if I had wanted to swim 100 IM, I should have skipped the 50 breast. Not a big deal, and then I had some real rest before 50 fly.

    50 fly, 26.06

    I popped back in the warm up pool to wake myself up before this race and try to get psyched. I was sitting next to a couple guys who were swimming this event and had seen my 50 back. They said, "it's on!" And, well, who can resist that kind of good natured trash talk? So I got ready to swim fast. This was my best race of the day. I felt like I flew off the blocks. I wish they had reaction times posted. My UWs were good, breakouts were good, finish was good. I just had a slight glide into the first wall after taking 5 strokes, but nothing major. Was extremely happy with the time, which was again .4 faster than my time at the Sprint Classic (a meet for which I was more rested). This race felt much better than my 50 back. I'm not sure why that first race felt so awful.


    Very glad that I made the effort to race at the meet and happy with my times. 50s require a lot of racing to fine tune. I think these are all my best "in season" times. Of course now I'm wondering how many tenths can be attributed to the fin? Haha. I feel more tired from this meet than I was after Albatross. I hope I can shake off this fatigue soon. Off to the gym.

    Updated April 3rd, 2016 at 02:02 PM by The Fortress

  19. Sat Apr 2

    by , April 2nd, 2016 at 11:39 PM (Senior Sprinting)
    April Pools Masters Meet, Jenks, Oklahoma

    First 50 of 100 free: 22.66
    50 free: 22.71
    First 50 of 100 fly: 25.86

    Had hoped to be faster. Last spring's best at Natls was 22.47. Was long on the turn on both 50s. We'll see if I can go faster later into April. That was the best pool I'll swim in, but on 50s repetition helps.

    My fly has been relatively slow all season, not sure why. Last spring's best, again at Natls, was 25.03.

    Updated April 3rd, 2016 at 08:11 PM by Doug Martin

    Masters Swim Meets / Events
  20. Week 183 - Friday

    by , April 2nd, 2016 at 08:59 AM (After a long rest)
    i am starting to sound like a broken record. I went to bed early and slept heavy but woke up tired. Tom went pretty light on us which I really appreciated.

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

    main sets
    12x100 free descend 1-4,5-8,9-12 on 1:20
    6x75 kick on 1:10
    12x50 drill/build back on 1min
    16x25 on :40 done as underwater, stroke IM order

    warm down
    200 easy

    i was able to descend from 1:04-1:01s on the 100s but effort wise felt like they should have been much harder. My back felt good on the 50s.


    i received a phone call from my doctor with the results from my blood work. The good news is I am ok and have no major ailment hitch is awesome. Your mind does tricks and you worry about all sorts of possible issues. If there was any bad news it was that I have had Mono in the last 6-12 months and my pneumonia was viral not bacterial. I guess both leave trace enzymes in the blood. She said I am in recovery and just need to get more rest and be patient. When I asked her how long, she said possibly a month . I plan on taking tomorrow completely off and on Sunday I am going fishing. It's good news but I can't help feeling sorry for myself.
    Swim Workouts